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.
BLOCK 1
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
BLOCK 2
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.
Hello,
I have a question about the prowler/sled:
What is the distance resp. the walking time for an set?
Furthermore- can you recommend a load for such a set?
Thanks
Christian M.
Hi, CT. It is mentioned at the beginning of this article that this program primes you for other elite, or more, strenuous programs. However, is there any reason one could not continue on this program for several cycles?
If you are not aware of these common exercises and want to be shown a video clip of them, do not watch the training program in the article at all. She’s not for you anyway.
The second day (strength endurance killed me). So simple but if done correctly hurts good. It’s going to be hard to move to 3 rounds next week I must have been more out of shape than I thought.
Hello Coach,
The Basi6 plan has been going great, except I don’t have access to a sled at my garage gym. Any replacement exercises you can suggest, other than loading up a wheelbarrow with sand bags and pushing that?
Thank you
G
I built a sled out of pallet wood, it is too noisy on Asphalt outside and as I work out in the morning at home, I stopped before the neighbors complain. My yard and garage are tiny. The “quiet” ones ( Tank M1, Xebex XT3 or XPO) are currently out of range ($800+ shipped) price wise during the holiday season. The weighted wheel barrow is not very conducive to sprints as it got stuck in the road and almost took out my shins.
I want to continue working out in my home gym, so was looking for close alternate exercises or other equipment for use outside.
Totally fair on the noise! I also wouldn’t want my neighbors to run me out.
Two potential options:
DIY out of an old tire. You screw an eyebolt in the side (tread) and attach a rope. On the inside, wedge a cross of wood - that gives you a spot to drop plates. I’ve done this a couple times and it’s pretty awesome.
Spud (and I’m sure others) sells a “magic carpet” version. I’ve never used it, so I can’t vouch either way, but it looks a little pricey for what it is (to me) and I don’t know how it would handle on asphalt.
My kids play soccer and have a mini parachute for sprint conditioning, what are your thoughts on that? Of course, no weight changes possible on that but I can wear a weighted vest for runs or sprints.
G
I’m not the author of the program, and certainly no CT, so I’m hesitant to give you any specific thoughts here because I’ll miss the original intent.
I think hill sprints and even the parachutes are excellent conditioning tools. In a pinch, they’re certainly better than not doing the work. It’s a bit different than the sled in that you can’t really load it, though. Almost like push-ups vs bench press - you’re kind of getting there, but 5 sets of 3 push-ups isn’t the same concept.
For my $0.02, seeing how the days are laid out, I think you’d be better doing a loaded carry where the sled is listed.
Please don’t wear a weight vest, it doesn’t add resistance the proper way for what we are trying to accomplish.
A speed chute is an ok option but doesn’t train the same thing as a sled sprint.
The sled sprint is better to build initial acceleration and take-off and is best used for short distances as it favors a leaning forward sprinting position (which is what you have to do in the take-off phase).
The speed chut DOES THE OPPOSITE. It favors an upright sprinting position which is the speed maintenance/top speed position.
So sled sprints are best to build acceleration and take-off power over short distances.
Speed chute is best ot develop top end speed and works best for distances of 60-100m
The body adapts to a certain level of stress/stimulus.
Each time you repeat a workout it becomes a bit less effective.
Can it still work? Yes, but not as much as the first time you do it. Unless you make slight adjustments to the parameters to make. it a bit more demanding.
Hello Coaches,
Some wonderful suggestions all in all. I will look more closely into the Spud and DIY Tire options. Or bite the bullet and order the Tank Sled.
Thank you for helping and chiming in, Coach T. I will stay away from the Vest and Chute for now.
For after the program (I am currently in week 2, it is starting to kick my weak behind right now), I am thinking of the FIREADY plan by CT, followed by Metcon plan. Is this a good progression?
Regards,
G
