Coach Basile

Coach Basile Dig Out
๐Ÿง  Coach / Sports physio
๐ŸŒ Coach
๐ŸŒน Head-coach Dig Out Training
๐Ÿฏ Owner

๐„๐ง๐๐ฎ๐ซ๐š๐ง๐œ๐ž, ๐ข๐ง๐ญ๐ž๐ง๐ฌ๐ข๐ญ๐ข๐ž๐ฌ ๐š๐ง๐ ๐ฆ๐จ๐๐š๐ฅ๐ข๐ญ๐ข๐ž๐ฌMore details about endurance/conditioning next week-end during our training camp at...
25/09/2026

๐„๐ง๐๐ฎ๐ซ๐š๐ง๐œ๐ž, ๐ข๐ง๐ญ๐ž๐ง๐ฌ๐ข๐ญ๐ข๐ž๐ฌ ๐š๐ง๐ ๐ฆ๐จ๐๐š๐ฅ๐ข๐ญ๐ข๐ž๐ฌ
More details about endurance/conditioning next week-end during our training camp at CrossFit Sept Deniers

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09/09/2026

๐œ๐จ๐š๐œ๐ก๐ข๐ง๐  ๐ฏ๐ข๐๐ž๐จ ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค - banded box squat

๐€๐ญ๐ก๐ฅ๐ž๐ญ๐ž๐ฌ ๐ฌ๐ž๐ฆ๐ข๐ง๐š๐ซ ๐š๐ญ ๐“๐ซ๐ข๐›๐จ๐ค ๐‚๐ซ๐จ๐ฌ๐ฌ๐…๐ข๐ญ๐Ÿ‡บ๐Ÿ‡ธ A weekend spent with your athlete is worth a thousand hours coaching them online.G...
03/09/2026

๐€๐ญ๐ก๐ฅ๐ž๐ญ๐ž๐ฌ ๐ฌ๐ž๐ฆ๐ข๐ง๐š๐ซ ๐š๐ญ ๐“๐ซ๐ข๐›๐จ๐ค ๐‚๐ซ๐จ๐ฌ๐ฌ๐…๐ข๐ญ

๐Ÿ‡บ๐Ÿ‡ธ A weekend spent with your athlete is worth a thousand hours coaching them online.

Grateful to have welcomed Weightlifting 101 in my gym Tribok CrossFit , and humbled by the clients who traveled all the way here.

The weekend was full of great training sessions, insightful discussions, and lots of hard work.
Inspired for the weeks to come.

๐Ÿ‡ซ๐Ÿ‡ท Un weekend passรฉ avec votre athlรจte vaut mille heures de coaching en ligne.

Reconnaissant dโ€™avoir pu accueillir Erik dans ma salle Tribok CrossFit, et touchรฉ par les athlรจtes qui ont fait le dรฉplacement jusquโ€™ici.

Le weekend a รฉtรฉ riche en bonnes sessions dโ€™entraรฎnement, en รฉchanges enrichissants et en travail acharnรฉ.
Inspirรฉ pour les semaines ร  venir.

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๐Ÿ‘ ๐๐ซ๐ข๐ฅ๐ฅ๐ฌ ๐ญ๐จ ๐ฆ๐š๐ฌ๐ญ๐ž๐ซ ๐…๐ซ๐ž๐ž ๐‡๐’๐๐”Here are my three favorites to get your first Free HSPU โžก๏ธnstโ„ข ๐‡๐’ ๐‡๐จ๐ฅ๐: Master the basics fi...
26/08/2026

๐Ÿ‘ ๐๐ซ๐ข๐ฅ๐ฅ๐ฌ ๐ญ๐จ ๐ฆ๐š๐ฌ๐ญ๐ž๐ซ ๐…๐ซ๐ž๐ž ๐‡๐’๐๐”

Here are my three favorites to get your first Free HSPU โžก๏ธ

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๐‡๐’ ๐‡๐จ๐ฅ๐: Master the basics first. Being able to hold for a few seconds is enough to build awareness, learn to use your hands and fingers, and warm up the upper body and neck. Scale accordingly: single-leg HS Hold, stomach-to-wall HS Hold, etc.

๐Š๐ข๐ฉ๐ฉ๐ข๐ง๐  ๐–๐š๐ฅ๐ฅ ๐…๐š๐œ๐ข๐ง๐  ๐‡๐’๐๐”: This is a game-changer for understanding where to place your hips and legs during the descent. Start by working only the eccentric, then add the concentric.

๐‚๐จ๐ฆ๐ฉ๐ฅ๐ž๐ฑ [๐“๐ซ๐ข๐ฉ๐จ๐ ๐‹๐ž๐  ๐ซ๐š๐ข๐ฌ๐ž๐ฌ ๐ข๐ง๐ญ๐จ ๐‚๐จ๐ง๐œ๐ž๐ง๐ญ๐ซ๐ข๐œ ๐…๐ซ๐ž๐ž ๐‡๐’๐๐”]: Build awareness and time under tension in the bottom position, then start learning how to shift your weight forward to initiate the press.

Finally, time to practice some single Free HSPUs โ€” remember to look back on the way down and get that first rep!

12/08/2026

๐œ๐จ๐š๐œ๐ก๐ข๐ง๐  ๐ฏ๐ข๐๐ž๐จ ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค

A workout you might find in different programs this week:6 sets โ€” 1 min rest between setsโ€จ16/13 Cal Echo Bikeโ€จ8 Bar Faci...
04/08/2026

A workout you might find in different programs this week:

6 sets โ€” 1 min rest between setsโ€จ16/13 Cal Echo Bikeโ€จ8 Bar Facing Burpeesโ€จ2 C&J (185/135 lbs โ€” 84/61 kg)

Objectives:
* Moderate-high power endurance โ€” the ability to repeat moderate-heavy barbell work while fatigued.
* Fast turnover โ€” transitions and cycle rate should be high on each movement.
* Threshold work โ€” consistent splits across all 6 sets; athletes should feel they have 1-2 sets left in the tank.

Intention:
* Target splits under 1:45.
* Hard start on the Echo, then settle into a sustainable rhythm.
* Focus on quick ground contact during burpees.
* Fast singles with both hands on the bar at the same time; push the bar down between reps to reduce bounce.

As usual, scale accordingly!

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29/07/2026

๐Ÿ‡บ๐Ÿ‡ธ There are two types of athletes.

Watch any athlete perform a loaded squat. Some use a lot of bounce out of the bottom โ€” theyโ€™re naturally loading their fascia and using that elastic energy to get back up. Others rely almost entirely on muscle to grind through. Same movement, completely different mechanics.
Neither is worth nor better. But they require different training approaches.

The ๐Ÿ๐š๐ฌ๐œ๐ข๐š-๐›๐ข๐š๐ฌ๐ž๐ ๐š๐ญ๐ก๐ฅ๐ž๐ญ๐ž responds well to reduced inertia and momentum, with more time under tension. Straightforward to train.

The ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž-๐›๐ข๐š๐ฌ๐ž๐ ๐š๐ญ๐ก๐ฅ๐ž๐ญ๐ž is trickier. They need to develop passive tissue capacity โ€” the ability to load and release elastic energy โ€” without losing their muscular base. The key is finding the right balance between passive and active work.

Hereโ€™s the progression that worked best for my muscle-biased athletes:
* Deep Squat Flow โ€” learn to relax through full ROM and mobilize joints and passive tissue in all planes.
* Oscillatory Squat โ€” bouncing is both a skill and a quality. Train it deliberately.
* Back & Forth Deep Leaps โ€” more dynamic and demanding, but highly effective once the first two are dialed in.

Which one are you?

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๐Œ๐ž๐ง๐ญ๐š๐ฅ ๐“๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐’๐ญ๐ซ๐š๐ญ๐ž๐ ๐ข๐ž๐ฌ๐Ÿ‡บ๐Ÿ‡ธ Fitness wonโ€™t save you if your mind quits first. 3 simple strategies to fix that.๐Ÿ‡ซ๐Ÿ‡ท Votre c...
20/07/2026

๐Œ๐ž๐ง๐ญ๐š๐ฅ ๐“๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐’๐ญ๐ซ๐š๐ญ๐ž๐ ๐ข๐ž๐ฌ

๐Ÿ‡บ๐Ÿ‡ธ Fitness wonโ€™t save you if your mind quits first. 3 simple strategies to fix that.

๐Ÿ‡ซ๐Ÿ‡ท Votre condition physique ne vous sauvera pas si votre esprit vous abandonne. 3 stratรฉgies simples pour travailler votre mental.

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