Strength and Conditioning Blog | BridgeAthletic

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.

Workout of the Week: 10/24/2015

By Nick Folker on October 24, 2015

This week we are featuring our most difficult workout yet. This will be a metabolic challenge that should get your heart rate up. For this particular workout focus on crushing your supersets with no rest in between sets and then recover with a nice, easy jump rope for 30 seconds.

Building Blocks: The MB Building Block Day 3

By Nick Folker on October 20, 2015

The MB RDL is a good teaching tool for developing athletes to learn the hinging movement before loading them with the bar. We also like to use it with athletes who struggle with hamstring flexibility.
Read More

Performance Trends

Building Blocks: The MB Building Block Day 4

By Nick Folker on October 20, 2015

We like to use the MB Throwdown to add a ballistic component to the workout. Note - pay attention to the MB on the rebound. Avoid bending at the waist and following through with your chest and face. Stay upright and emphasise the midsection contraction and your arm movement on the follow-through.
Read More

Performance Trends

Building Blocks: The MB Building Block Day 5

By Nick Folker on October 20, 2015

Adding the MB under your feet during the front bridge Movement is great way to spice up the front bridge. The Front Bridge is an important exercise in all facets of an athlete's journey, but it can get very monotonous and boring. Adding in the MB creates some diversity in the program, as well as complexity and instability in the movement.
Read More

Performance Trends

Building Blocks: The MB Building Block Day 2

By Nick Folker on October 20, 2015

This is a great progression from a regular pushup and is applicable to almost all training environments. Adding unilateral and instability components to the pushup movement emphasizes shoulder and core stability more than a regular pushup does. Note - this is a progression from the regular pushup, so do not attempt this without having mastered the pushup (and at least the kneeling version of this exercise).
Read More

Performance Trends

Building Blocks: The MB Building Block Day 1

By Nick Folker on October 20, 2015

This week's Building Block is a MB workout - 5-exercise workout using a MB. Read More

Performance Trends

Building Blocks: The Plate Building Block Day 5

By Nick Folker on October 16, 2015

Plate Sky Crunch

Performance Trends

Building Blocks: The Plate Building Block Day 4

By Nick Folker on October 16, 2015

Farmer Walks is an under-utilized exercise is almost all sports. This is a great exercise for scapula depression and shoulder stability, and not to mention forearm and grip strength.

Farmers Walks

Performance Trends