--- title: Strength and Conditioning Blog | BridgeAthletic | Nick Folker (2) description: 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. (2) --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ## 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. Find me on: ### Recent Posts ## [Workout of the Week: November](https://blog.bridgeathletic.com/workout_of_the_week-5-0) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on November 11, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/Workoutoftheweek_11.13-1.png)](https://blog.bridgeathletic.com/workout_of_the_week-5-0) [![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/34998095-2e3a-4c41-b876-144d2d0713f2.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/34998095-2e3a-4c41-b876-144d2d0713f2) 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.  [Read More](https://blog.bridgeathletic.com/workout_of_the_week-5-0) ## [Building Blocks: The Metabolic Series Day 2](https://blog.bridgeathletic.com/metabolic-series-day-2) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on November 10, 2015 - [Tweet](https://twitter.com/share) **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. [Read More](https://blog.bridgeathletic.com/metabolic-series-day-2) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: MB Series 2- Exercise 2](https://blog.bridgeathletic.com/mb-series-2-standing-woodchop) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on November 10, 2015 - [Tweet](https://twitter.com/share) [Read More](https://blog.bridgeathletic.com/mb-series-2-standing-woodchop) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [3 Ways to Maintain Your In-Season Strength](https://blog.bridgeathletic.com/3-ways-to-maintain-in-season-strength) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on November 07, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/Screen_Shot_2015-11-07_at_8.40.00_AM.png)](https://blog.bridgeathletic.com/3-ways-to-maintain-in-season-strength)   [Read More](https://blog.bridgeathletic.com/3-ways-to-maintain-in-season-strength) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Four Steps to Better Championship Preperation](https://blog.bridgeathletic.com/four-steps-four-better-championship-preparation) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on November 07, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/Screen_Shot_2015-11-07_at_8.33.59_AM.png)](https://blog.bridgeathletic.com/four-steps-four-better-championship-preparation)   **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](https://blog.bridgeathletic.com/the-benefits-of-foam-rolling-for-athletes) outside of the pool. Here are four ways to optimize your time as you prepare for a championship results: [Read More](https://blog.bridgeathletic.com/four-steps-four-better-championship-preparation) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: The TRX Series Day 4](https://blog.bridgeathletic.com/trx-building-block-day-4) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on November 04, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/Exercise_113.Still001_cropped.jpg)](https://blog.bridgeathletic.com/trx-building-block-day-4) 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. [Read More](https://blog.bridgeathletic.com/trx-building-block-day-4) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: The TRX Series Day 3](https://blog.bridgeathletic.com/trx-building-block-day-3) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on November 04, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/59_-_TRX_Three_Way_Rows.a1.jpg)](https://blog.bridgeathletic.com/trx-building-block-day-3) One of our favorite pulling exercises is the 3-Way Row. This can be used with resistance bands or suspension bands. [Read More](https://blog.bridgeathletic.com/trx-building-block-day-3) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: The TRX Series Day 2](https://blog.bridgeathletic.com/trx-building-block-day-2) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on November 01, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/672.Still004.jpg)](https://blog.bridgeathletic.com/trx-building-block-day-2) 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](https://blog.bridgeathletic.com/trx-building-block-day-2) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) ## [Building Blocks: The TRX Series](https://blog.bridgeathletic.com/trx-building-block) By [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) on November 01, 2015 - [Tweet](https://twitter.com/share) [![](https://blog.bridgeathletic.com/hubfs/63_-_TRX_One-Leg-Stability_Lunges.a1.jpg)](https://blog.bridgeathletic.com/trx-building-block) This week's Building Block is a TRX workout - 5-exercise workout using suspension training [Read More](https://blog.bridgeathletic.com/trx-building-block) [Performance Trends](https://blog.bridgeathletic.com/topic/performance-trends) [Previous](https://blog.bridgeathletic.com/author/nick-folker/page/1) [All posts](https://blog.bridgeathletic.com/all) [Next](https://blog.bridgeathletic.com/author/nick-folker/page/3) ### **ABOUT US** As Olympians, professional athletes, and coaches, we understand the work it takes to achieve your goals. 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