Welcome to week two of the Building Blocks Series Volume 1 powered by BridgeAthletic.
Each week you and your athletes will work on mastering the fundamental exercises that build elite athletic performance. Yes, these exercises will seem familiar, but without a firm understanding of the basics there is no path towards greatness.
Volume 1 consists of four exercise progressions: the pushup progression, the squat progression, the body weight pullup progression, and the advanced pullup progression. Each week a new exercise will be introduced, followed by daily variations that add complexity while building strength, power, speed, and mobility.
Exercise Progression Introduction:
This week I would like to introduce the squat. It is an integral part of any athletes development because it provides the foundation to lower-body stability, mobility and strength. We will progress from body weight exericises that focus primarily on stability and mobility towards a more advanced, strength focused barbell squat by the end of the week.
Join us on our mission to master the squat and build better athletes.
Exercise 1: Wall Squat
The wall squat acts a foundation for developing the squat with a focus on form and stability. Wall support aids in form development, while time can be used as variable for increased difficulty.
Thanks for joining us on the first stage of the squat progression. We hope you and your athletes will join us as we progress towards mastery.
We’re here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team.
Be sure to check back tomorrow for more Building Blocks!
BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training. Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.
Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic. Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.
The Championship Series by BridgeAthletic is designed to empower athletes with tips from the pros that will help them reach peak performance come race day. We will be covering competition-focused topics such as nutrition, recovery, stretching, and mental preparation.
Swimming Training is courtesy of BridgeAthletic, a SwimSwam partner.