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by Christian Thibaudeau
Basi6 is a six-week boot camp to prepare you for T Nation apex training programs.
BLOCK 1 (3 Weeks)
Day 1 – Strength-Skill
Day 2 – Strength Endurance
Day 3 – Power
Day 4 – Hypertrophy
BLOCK 2 (3 Weeks)
Day 1 – Strength
Day 2 – Strength Endurance
Day 3 – Power
Day 4 – Hypertrophy
Week Schedule
It’s best to train on the following Mon/Wed/Fri/Sat schedule:
Day
Workout
Mon
Day-1 Workout
Tue
Off
Wed
Day-2 Workout
Thu
Off
Fri
Day-3 Workout
Sat
Day-4 Workout
Sun
Off
Repetition Style Guide
Normal: Do the concentric as fast as possible. You’ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in roughly 3 seconds.
Normal 5/1: Do the concentric as fast as possible. You’ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in 5 seconds. Hold in the bottom for 1 second.
Normal Peak 2: Do the concentric as fast as possible. You’ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in roughly 3 seconds. Hold peak contraction for 2 seconds.
Rhythmic: Imagine being a piston where the movement speed is relatively rapid and constant. The concentric and eccentric are about the same rate.
Sprint: Go as fast/hard as possible for the prescribed duration.
Walking: Go at the same speed you would normally walk for carry exercises.
Explosive: Do the movement with the intent to be as violently fast as possible.
1 | Day 1 – Strength-Skill
Do all the sets of an exercise before moving to the next exercise.
Rest the prescribed time between sets.
Use the listed submaximal percentages for loads.
Focus on perfect technique.
Stay tight at all times.
Exercise
Rep Style
Rest Periods
A.
Squat
Normal
2-3 min
B.
Bench Press
Normal
2-3 min
C.
Deadlift
Normal
2-3 min
D.
Pendlay Row
Normal
2-3 min
Set/Rep Progression
Week 1
Week 2
Week 3
A.
5 x 3, 80%
5 x 4, 80%
5 x 5, 80%
B.
5 x 3, 80%
5 x 4, 80%
5 x 5, 80%
C.
5 x 3, 80%
5 x 4, 80%
5 x 5, 80%
D.
5 x 3, 80%
5 x 4, 80%
5 x 5, 80%
1 | Day 2 – Strength Endurance
Do A1-2, B1-2, and C1-2 as circuits with minimal rest between paired exercises.
Rest the prescribed time between circuit rounds.
Focus on perfect technique.
Stay tight at all times.
Exercise
Rep Style
Rest Periods
A1.
Split Squat
Normal
15-20 sec
A2.
Prowler/Sled Pushing
Walking
2-3 min
B1.
Dumbbell Clean & Press
Normal
15-20 sec
B2.
Dumbbell Overhead Walk
Walking
2-3 min
C1.
Romanian Deadlift
Normal
15-20 sec
C2.
Kettlebell Swing
Rhythmic
2-3 min
Set/Rep Progression
Week 1
Week 2
Week 3
A1.
2 x 10/leg
3 x 10/leg
2 x 15/leg
A2.
2 x 130 ft
2 x 130 ft
2 x 200 ft
B1.
2 x 10
3 x 10
2 x 15
B2.
2 x 130 ft
2 x 130 ft
2 x 200 ft
C1.
2 x 10
3 x 10
2 x 15
C2.
2 x 1 min
3 x 1 min
2 x 90 sec
1 | Day 3 – Power
Do A1-2, B1-2, and C1-2 as circuits with minimal rest between paired exercises.
Rest the prescribed time between circuit rounds.
Accelerate during the concentric.
Focus on perfect technique.
Stay tight at all times.
Exercise
Rep Style
Rest Periods
A1.
Vertical Jump
Explosive
1 min
A2.
Trap-Bar Squat for Speed
Explosive
2-3 min
B1.
Medicine Ball Push-Press Throw
Explosive
1 min
B2.
Dumbbell Push Press
Explosive
2-3 min
C1.
Broad Jump with Reset
Explosive
1 min
C2.
Prowler/Sled Sprint
Sprint
2-3 min
Set/Rep Progression
Week 1
Week 2
Week 3
A1.
3 x 51
4 x 51
4 x 51
A2.
3 x 5, 50%
4 x 4, 50%
4 x 5, 50%
B1.
3 x 5, 8-12 lb
4 x 4, 8-12 lb
4 x 5, 8-12 lb
B2.
3 x 5
4 x 5
4 x 5
C1.
3 x 51
4 x 51
4 x 51
C2.
3 x 65 ft, 20% BW2
4 x 65 ft, 20% BW2
4 x 65 ft, 20% BW2
1Do the first 2 reps at 80% effort and the last 3 reps at 100% effort.2Body Weight (Use 20% of your body weight for the load.)
1 | Day 4 –Hypertrophy
Do all the sets of an exercise before moving to the next exercise.
Rest the prescribed time between sets.
Focus on perfect technique.
Stay tight at all times.
Exercise
Rep Style
Rest Periods
A.
Hack Squat or Leg Press
Norma 5/1l
2-3 min
B.
Chest Press
Normal 5/1
2-3 min
C.
Seated Row
Normal
2-3 min
D.
EZ-Bar Curl
Normal Peak 2
1-2 min
E.
Triceps Pressdown
Normal
1-2 min
F.
Dumbbell Lateral Raisel
Normal
1-2 min
Set/Rep Progression
Week 1
Week 2
Week 3
A.
3 x 6
3 x 8
3 x 10
B.
3 x 6
3 x 8
3 x 10
C.
3 x 6
3 x 8
3 x 10
D.
3 x 8-10
4 x 8-10
5 x 8-10
E.
3 x 8-10
4 x 8-10
5 x 8-10
F.
3 x 8-10
4 x 8-10
5 x 8-10
2 | Day 1 – Strength
Ramp the weight up over five sets to your prescribed max weight (XRM = X-Rep Maximum).
Do all the sets of an exercise before moving to the next exercise.
Rest the prescribed time between sets.
Focus on perfect technique.
Stay tight at all times.
Exercise
Rep Style
Rest Periods
A.
Squat
Normal
2-3 min
B.
Bench Press
Normal
2-3 min
C.
Deadlift
Normal
2-3 min
D.
Pendlay Row
Normal
2-3 min
Set/Rep Progression
Week 1
Week 2
Week 3
A.
Ramp 5RM
Ramp 4RM
Ramp 3RM
B.
Ramp 5RM
Ramp 4RM
Ramp 3RM
C.
Ramp 5RM
Ramp 4RM
Ramp 3RM
D.
Ramp 5RM
Ramp 4RM
Ramp 3RM
2 | Day 2 – Strength Endurance
Do A1-3, B1-3, and C1-3 as circuits with minimal rest between paired exercises.
Rest the prescribed time between circuit rounds.
Focus on perfect technique.
Stay tight at all times.
Exercise
Rep Style
Rest Periods
A1.
Split Squat
Normal
15-20 sec
A2.
Prowler/Sled Pushing
Walking
15-20 sec
A3.
Air Squat
Rhythmic
3-4 min
B1.
Dumbbell Clean & Press
Normal
15-20 sec
B2.
Dumbbell Overhead Walk
Walking
15-20 sec
B3.
Dumbbell Lateral Raise
Walking
3-4 min
C1.
Romanian Deadlift
Normal
15-20 sec
C2.
Leg Curl
Normal
15-20 sec
C3.
Kettlebell Swing
Rhythmic
2-3 min
Set/Rep Progression
Week 1
Week 2
Week 3
A1.
2 x 10/leg
3 x 10/leg
2 x 15/leg
A2.
2 x 130 ft
2 x 130 ft
2 x 200 ft
A3.
2 x Max
3 x Max
2 x Max
B1.
2 x 10
3 x 10
2 x 15
B2.
2 x 130 ft
2 x 130 ft
2 x 200 ft
B3.
2 x 8-10
3 x 8-10
2 x 10-12
C1.
2 x 10
3 x 10
2 x 15
C2.
2 x 10
3 x 10
2 x 15
C3.
2 x 1 min
3 x 1 min
2 x 90 sec
2 | Day 3 – Power
Do A1-2, B1-2, and C1-2 as circuits with minimal rest between paired exercises.
Rest the prescribed time between circuit rounds.
Accelerate during the concentric.
Focus on perfect technique.
Stay tight at all times.
Exercise
Rep Style
Rest Periods
A1.
Hurdle Jump
Explosive
1 min
A2.
Trap-Bar Jump Squat with Reset
Explosive
2-3 min
B1.
Medicine Ball Push-Press Throw
Explosive
1 min
B2.
Bar Push Press
Explosive
2-3 min
C1.
Broad Jump with Reset
Explosive
1 min
C2.
Prowler/Sled Sprint
Sprint
2-3 min
Set/Rep Progression
Week 1
Week 2
Week 3
A1.
3 x 5
4 x 5
4 x 5
A2.
3 x 5, 20%
4 x 4, 20%
4 x 5, 20%
B1.
3 x 5, 8-12 lb
4 x 4, 8-12 lb
4 x 5, 8-12 lb
B2.
3 x 5
4 x 5
4 x 5
C1.
3 x 5
4 x 5
4 x 5
C2.
3 x 65 ft, 20% BW1
4 x 65 ft, 20% BW1
4 x 65 ft, 20% BW1
1Body Weight (Use 20% of your body weight for the load.)
2 | Day 4 –Hypertrophy
Do all the sets of an exercise before moving to the next exercise.
Rest the prescribed time between sets.
Use single and double rest/pause techniques for weeks 2 and 3, respectively.
Focus on perfect technique.
Accelerate during the concentric.
Stay tight at all times.
Exercise
Rep Style
Rest Periods
A.
Hack Squat or Leg Press
Normal
2-3 min
B.
Chest Press
Normal
2-3 min
C.
Seated Row
Normal
2-3 min
D.
EZ-Bar Curl
Normal
1-2 min
E.
Triceps Pressdown
Normal
1-2 min
F.
Dumbbell Lateral Raisel
Normal
1-2 min
Set/Rep Progression
Week 1
Week 2
Week 3
A.
3 x 8-10
3 x 8-101
3 x 8-102
B.
3 x 8-10
3 x 8-101
3 x 8-102
C.
3 x 8-10
3 x 8-101
3 x 8-102
D.
3 x 8-10
3 x 8-101
3 x 8-102
E.
3 x 8-10
3 x 8-101
3 x 8-102
F.
3 x 8-10
3 x 8-101
3 x 8-102
1Single Rest/Pause
Do 8-10 reps close to failure.
Rest 15-20 seconds.
Do as many reps as possible.
2Double Rest/Pause
Do 8-10 reps close to failure.
Rest 15-20 seconds.
Do as many reps as possible.
Rest 15-20 seconds.
Do as many reps as possible.
If you need any help, I’m here for you!
Hi Coach,
I have a question about the “Load”. On the “Strength Endurance” what should my loads be for the A1 to C2. I would guess 50% of 1 rep max. On the “Power” B2 and C2? And “Hypertrophy” A – F?Thanks, Chris
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