Immediately after purchase, you will be directed to an order summary screen that will have the button, "Access My Digital Content". Click on the link and you can download your new program and start getting SWOLE today!
Low Back Health
Buy now and start your journey.
What Is The Program Focus?
To strengthen the back and maintain full body strength training while decreasing direct stress on the low back
Improve mobility to address back pain issues stemming from tight, adjacent muscles
To continue to improve your overall strength while dealing with back soreness or stiffness*
*If you have serious back pain or an injury, see a doctor. This program is meant for individuals who are looking for a strength program that does not put a lot of stress on the low back compared to other programs. It is not a physical therapy program.
This program is designed for athletes who have previous experience lifting. You will be challenged not only to push yourself through hard sets but to approach every lift with a technical mindset.
Frequently Asked Questions
How do I receive the program?
Will I be mailed the program?
No, the program is only available in digital form. The program is sent to you as a PDF which includes the details of your training and links to videos of the exercises included.
When should I start the program?
You may start the program as soon as you receive it! Start on Day 1 and complete all of the days in the workout in one week. Then start over on Day 1 again on the same day of the week that you started the program.
What if I don't know what an exercise is?
We have video links embedded in the program for every exercise! If you still are sure if you are performing an exercises correctly, shoot us an email at firstname.lastname@example.org!
I don't have the necessary equipment to perform a lift, what should I do?
Not to worry, shoot us an email at email@example.com and we will give you an alternate exercise to perform!
How heavy should I go on my lifts?
Some exercises have percentages included that should be performed according to your 1 rep max in that lift. If there is no percentage, that means we want you to use and develop your autoregulation ability to determine to how heavy to go. Autoregulation is learning how hard your body is able to push itself and how to increase weights in a proper progression to ensure you are thoroughly warmed up and able to go as heavy as you are able without failing on any sets (unless specified).
What should I do when I finish the program?
When you finish this program you will have a true taste of the Swole Life! For maximum gains we encourage you to move onto a different program to ensure your body can adapt to a different stimulus. Check out these programs below, or sign up for a custom program!
Want to Learn More about Wrestling Training?
Read Our Blogs On Mobility!
A lot of athletes, especially American Football players, shot putters, or anybody who tends to be extremely large struggles with their front rack in the clean. They catch the clean with their elbows down and barely have their fingers on the bar. They can barely get their elbows up. Mobility in the elbows and through the wrist is needed.
In the sport of wrestling, mobility is absolutely key. The crazy positions that wrestlers get into are unreal. Splits, shoulders behind the back, and a slew of other wacky body positions seem to always occur. A key factor to being a mobile wrestler is that being mobile allows the athlete to escape out of precarious situations a lot easier. Being mobile makes it easier to defend a take-down or take a shot; it also enables the wrestling athlete to hold better positions.
We all know the sport of olympic weightlifting is extremely difficult. It is hard, hard. Like new game plus difficulty levels. There are a whole bunch of movement patterns that need to be mastered for technical precision. There is a whole bunch of stress that is put upon the joints of the body: knees, elbows, shoulders, hips and ankles to name a few. There is also a lot of strength work that goes into the sport of olympic weightlifting.