4 Wall Ball Conditioning Workouts+4 Tips to Improve Wall Ball Technique(Videos)
By Sarah Rippel, author of Build ‘N Burn
Wall Balls are a great exercise for conditioning work…if you do them efficiently! If your technique isn’t great, you will not be able to maintain an appropriate level of intensity. Instead, you’ll be wasting energy and time. Also, your heart rate will probably be higher than what is desirable for effective conditioning work.
Here are my four tips for better wall ball technique:
SMOOTH TRANSITIONS!
As the ball is returning to you, you want to receive it and continue to descend into a squat without any glitches. What you do not want to do is catch it abruptly without transitioning downward.
USE YOUR LEGS!
If you try to power through a set of wall balls using more upper body than necessary, it’s gonna get gnarly fast. If you are not using the powerful “boost” from your legs, your shoulders will fatigue before everything else.
RECEIVE THE BALL GOBLET STYLE!
Do not let the ball pull you forward after catching it! Not only does this interrupt the rhythm of the movement, it can crank on your low back and it just feels wrong. Keep your chest up and sit straight down!
BREATHE!
Once you have gotten a good feel for this exercise, you will be able to get in a groove & be comfortable breathing while doing unbroken sets! Exhale through your mouth at the top of the movement as you release the ball, then inhale through your nose at the bottom while you are in the squat.
Here are 4 conditioning workouts involving wall balls that I designed for my small groups!
*Please tweak any exercises to fit your clients.
BURN WORKOUT 1: LACTIC POWER INTERVALS
*Perform the wall balls unbroken and immediately hop on the bike for a 15s sprint, followed by 3 minutes of rest. The rest should allow for a full recovery!
5 Rounds:
Wall Ball x 15
Air Bike x 15s
Rest 3:00
BURN WORKOUT 2: 12 MINUTE ALTERNATING EMOM
*Perform 10 wall balls and immediately get into a plank hold for 20 seconds, then rest until the top of the minute. Perform 10 kettlebell swings followed immediately by a 20 second hollow hold variation, then rest until the top of the minute. Continue in alternating fashion for a total of 12 rounds.
Even Minutes: Wall Ball x 10, followed immediately by 20s Plank Hold
Odd Minutes: Kettlebell Swing x 10, followed immediately by 20s Hollow Hold Variation
BURN WORKOUT 3: 4 MINUTE AMRAPS
*In a four-minute block, perform the prescribed reps for hang power cleans and wall balls, followed by a set amount of time on the rower, then repeat until time is up. Take four minutes to rest before moving on to the next four-minute block
Part 1: AMRAP 4 Minutes
Hang Power Clean x 21
Wall Ball x 21
Row 1:30
Rest 4:00 after timer is up
Part 2: AMRAP 4 Minutes
Hang Power Clean x 15
Wall Ball x 15
Row 45s
Rest 4:00 after timer is up
Part 3: AMRAP 4 Minutes
Hang Power Clean x 9
Wall Ball x 9
Row 30s
BURN WORKOUT 4: 15 MINUTE AMRAP
*The goal here is to keep moving at a sustainable pace for the entire 15 minutes. At no point should you feel like you are “dying!” Focus on breathing during the movements.
Run 200m
Wall Ball x 15
Alternating Dumbbell Snatch x 10 total
AbMat Sit-Up x 10
Go grab Sarah Ripple’s Build N’ Burn – Done For YOU Metabolic Small Group Training System for Fit Pros
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Grab The Build N Burn Program NOW! Build N’ Burn – Done For YOU Metabolic Small Group Training System for Fit Pros
Other articles by Sarah Rippel:
Using a Tempo Focus with Build ‘N Burn Workouts
Speed Ladder + Static Core Continuous 30-Second Circuit Version 2.0
Build ‘N Burn Remix Workouts: V1.0
The Continuous 20-Second Interval Format
(“BURN” Circuits w/ Videos )
Alternating EMOMs for Small Group Training
Small Group Programming – The “How” & the “Why”
The Evolution of the 14 Station Mega–Circuit
http://THEFITNESSBOOTCAMPCLUB.COM/the-evolution-of-the-14-station-mega-circuit/
2 MetCon Group Training Workouts That Get Results! http://THEFITNESSBOOTCAMPCLUB.COM/2-metcon-group-training-workouts-that-get-results/
Maximizing the Efficiency & Effectiveness of Your Small Group Training Programming Part I & Part II
http://THEFITNESSBOOTCAMPCLUB.COM/maximizing-the-efficiency-effectiveness-of-your-small-group-training-programming/
Maximizing the Efficiency & Effectiveness of Your Small Group Training Programming – Part II
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