Nick Folker

Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.
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Recent Posts

Water Polo: Take Your Best Shot

Posted by Nick Folker on Nov 19, 2015 7:50:53 AM

 

5 Exercises To Help You Master Your Water Polo Shot

The water polo shot is a complex movement. The following five exercises can help you add balance and velocity to your shot, whether it is scoring on a fast break or from a set-piece. The movements will also help you maintain control and shot strength throughout the game as your opponents fatigue.

 

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Topics: S+C, Competition

Workout of the Week: November

Posted by Nick Folker on Nov 11, 2015 10:09:14 PM

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Check out this new workout of the week. This week features a Metabolic circuit that will test your strength and provide a challenging cardio workout. 

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Building Blocks: The Metabolic Series Day 2

Posted by Nick Folker on Nov 10, 2015 8:46:02 PM

Burpee Box Jumps

Starting out use a box that is knee-height. As you improve at this exercise you can increase the box height. Start standing with feet shoulder-width apart. Perform a burpee without the pushup. Bend down to place your hands on the ground. Jump your feet back to end in a pushup position. As your feet touch, bring them back in one movement towards your hands. From this position stand up, then jump on to the box. As you get more familiar with the exercise, work on jumping from the crouched position on to the box. Focus on controlling the jump from the crouched positio to the box, especially as you tire. Step down from the box and repeat for prescribed reps or time.

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Topics: S+C

Building Blocks: MB Series 2- Exercise 2

Posted by Nick Folker on Nov 10, 2015 8:38:38 PM

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Topics: S+C

3 Ways to Maintain Your In-Season Strength

Posted by Nick Folker on Nov 7, 2015 8:43:49 AM

 

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Topics: S+C

Four Steps to Better Championship Preperation

Posted by Nick Folker on Nov 7, 2015 8:35:40 AM

 

 

4 Steps to Better Championship Preparation

Championship season is the time of year when you put even more focus into water polo. As the physical demand of training lightens, how you manage the remaining hours in your day becomes more critical. Making your games and tournaments a priority doesn’t mean skirting other responsibilities—it just means planning ahead and practicing your best habits outside of the pool. Here are four ways to optimize your time as you prepare for a championship results:

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Topics: S+C

Building Blocks: The TRX Series Day 4

Posted by Nick Folker on Nov 4, 2015 5:03:00 PM

The Hamstring Curls is a great subsitute for weighted exercises when travelling. A quick tip for this version - it is best to choose where the bands can freely hang down.
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Topics: S+C

Building Blocks: The TRX Series Day 3

Posted by Nick Folker on Nov 4, 2015 4:10:25 PM

One of our favorite pulling exercises is the 3-Way Row. This can be used with resistance bands or suspension bands.
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Topics: S+C

Building Blocks: The TRX Series Day 2

Posted by Nick Folker on Nov 1, 2015 8:20:43 PM

The Standing Pushup is a nice progression for athletes who have mastered the regular pushup and are looking for a new stimulus. Suspension training provides this stimulus for this incline version of the pushup without loading the shoulder joints like you would for a horizontal pushup. Start standing facing the suspension bands. Set the length of the band based on your experience and progression level. Shorter handle for a beginner then lengthen the handle as you advance Read More

Topics: S+C