Wole Adesemoye snatch grip high-pulls (Tom Miles)Wole Adesemoye snatch grip high-pulls (Tom Miles) © Copyright

Workout: Build muscle, power and endurance

Build muscle, power and endurance for high-impact sports, such as rugby or American football, with Wole Adesemoye

WHAT?
An upper body workout focusing on the back, shoulders and biceps, designed for high-impact sports.

WHY?
To build strength, mass and muscular endurance, as well as explosive endurance, which all contribute towards protective mass.

HOW?
Using large compound movements in a superset format, which focus on the entire upper body rather than the chest.

Lads who participate professionally in impact sports are usually big – really big in fact. Why? Because the average force of a tackle experienced in a game like rugby is the equivalent to being in a car crash. To cope with such stresses, they need to bulk up, put on protective mass and still remain athletically fit.

That’s where Wole Adesemoye, a WBFF pro bodybuilder, and all-round sports nut, comes in. Adesemoye has prescribed one of his upper body burners to build explosive power and muscular endurance. The routine follows a superset format, which means two different exercises are done consecutively as one set, with a minimal rest period between the two. Start with a set of snatch-grip high-pulls as a warm up, followed by sets A1 and A2, then B1 and B2 etc. 

Wole Adesemoye Snatch grip high-pulls (Tom Miles)

 

A1. SNATCH GRIP HIGH-PULLS
Form: Generate force by thrusting the hips forward and arching your lower back when you are pulling the barbell up.
4 reps // 90 secs rest // 5 sets 

Wole Adesemoye Barbell shoulder press (Tom Miles)

 

A2. BARBELL SHOULDER PRESS
Form Avoid flaring the elbows, and “shrug” your shoulders when your arms lock out in order to engage the traps properly.
10 reps // 60 secs rest // 4 sets 

Wole Adesemoye wide-grip lat pulldowns (Tom Miles)

 

B1. WIDE-GRIP LAT PULLDOWNS
Form Push your chest out proud, and squeeze your shoulder blades together when the move reaches its lowest point.
10 reps // 60 secs rest // 4 sets 

Wole Adesemoye Leaning dumbell lateral press (Tom Miles)

 

B2. LEANING DUMBBELL LATERAL RAISES
Form Keep a rigid body at roughly 30 degrees to gain extra leverage for the lift.
10 reps // 60 secs rest // 4 sets 

Wole Adesemoye EZ bar preacher curl (Tom Miles)

 

C1. EZ-BAR PREACHER CURLS
Form Make sure your biceps are squeezed at peak contraction.
12 reps // 20 secs rest // 4 sets 

Wole Adesemoye hammer curl (Tom Miles)

 

C2. HAMMER CURLS
Form Only move the forearms at the elbow in order to maximise the biceps’ contraction.
12 reps // 90 secs rest // 4 sets

WOLE ADESEMOYE
Wole is a WFBB pro bodybuilder, personal trainer, MaxiNutrition ambassador and a fireman. He can get you ripped – and will. Find out more below.

W: woletraining.com
T: @woletraining
I: @woletraining

Photos: Tom Miles

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