We are experiencing something completely unprecedented with the COVID-19 situation. Many of us are stuck looking for ways to maintain our habits, our fitness, and our strength.
We will need to make adjustments to the workouts we do maximizing what we have. But treat this as an opportunity to apply creative use of fundamental training principles to help you push to your potential. This is a chance to work on weaknesses and turn them into strengths.
The goal of this article is to provide a guide for you to help navigate through a multitude of scenarios of how to adjust and program your training so YOU can make progress. You can do it with bodyweight only, with small amounts of essential equipment or a full ghetto gym set-up.
You will learn a ton about training and become a more adaptable human. A skill set that will serve any great coach or athlete. In a challenging situation, how you respond is up to you. Keep your strength, share your knowledge and resources with others, and remain committed to your fitness and your health as that is the best response to challenge and to be ready for anything.
If you want training sessions to follow, try to get the minimalist essentials of bands, Dumbbells, Kettlebells and a sandbag and join the free Facebook group for daily training, knowledge, and community. If you want a personalised program and nutrition advice on how to get through this. Go ahead and apply for coaching.
Let’s crush this!
Why You Need Structure
METHODS OF STRUCTURING A HOME WORKOUT:
FULL WORKOUT WITH 45-75MINS DURATION.
Choose a warm-up
Add one or two Absolute Strength pieces
Pick structural balance exercises that pair well; for example, the same category as Absolute Strength or one of the following: Agonist & Antagonist aka non conflicting movement patterns are often most preferred.
Push + Pull
Squat + Pull
Hinge + Push
Hinge + Squat
However. At times. Formats like mechanical drop-sets like Squat into lunge into leg extensions are excellent in finishers or in accumulation (High Volume) training periods.
- Add in one core/plank focused exercise
- Determine a conditioning
METHOD ONE: If you have a full home gym set-up (Barbell, Dumbbells, Kettlebells, Bench and Squat Rack). 4-6 Sessions a week.
A1. Intensity Lower Squat/Hinge
A2. Intensity Upper Pull/Push
B1. Unilateral Single Leg x 3-5 sets / 8-12 Reps
B2. Core Isometric or flexion x 3 sets /8-12 Reps
B3. Volume/Unilateral Upper x 3-5 sets / 8-15 Reps
- Capacity: EMOM x 10-12mins / AMRAP 15-20min or Interval Weight Training Sections.
METHOD TWO: IF you have some equipment such as dumbbells, KB’s. 3-5 Session a week.
Can choose to do upper/lower Split. Or choose a Full body method of hitting Lower Push, Lower Pull, Upper Push & Upper Pull.
- AMRAP 15mins – Sustainable Pace
1 – Cardio Movement for 30-45sec
2 – Crawling Variation 30-40sec
3 – Plank/Isometric Variation for 20-30sec
Full Body Structural Balance & aerobic work + Pain Finisher.
4 Sets x 8-15 Reps with 40-60 seconds worth of tension per set.
A1. Volume Squat
A2. Volume Horizontal Pull
A3. Rotational core
A4. Volume Horizontal Push
A5. Volume Single Leg Hinge
A6. Breather movement for 45-60sec
Anaerobic – Short Sprint Work – 10-20sec High Effort movement w/ 3min Rest x 6-8 sets
IDEAS FOR SOME SIMPLE TRAINING / CONDITIONING FORMATS.
Fave Formats for mix-modality Intervals & steady state.
Giant Sets: 3-5 Movements that will flow from one to the other with a 60-90 second rest after each round with a 10-15 second rest between movements during set.
12 Push-up @ 3111 Tempo
20 Gorilla Row @ 2010 Tempo
30 Walking Lunge
Rest 90 Seconds.
Pick 3-5 movements in an EMOM format that will go for 10-15min or up even to 30-40min or even 60min. Ideally sustainable efforts that can be done with 15-30 seconds remaining.
EMOM for 21min.
- 14 KB Alternating Snatch
- 12 Burpee
- 200m Run
Rotate movement through 3-5 movements at a steady state for 12-30min ‘AMRAPS’ with 80% intensity.
18 Windshield Wiper
6-12 Reps of a Heavy movement + 10-20 Reps of lighter movement + 1-3min of a conditioning movement with 2min rest. These are excellent metabolic burners.
4 Sandbag To Shoulder @ Heavy
12 Goblet Squat @ Moderate
2min AMRAP Burpee (Target 30+ Reps)
Dane Crushing The Kettlebell Z-Press For Boulder Shoulders
REMEMBER CORE BASIC PROGRAM PRINCIPLES:
Work full range of motion and great movement quality.
Work to 1-3 reps in reserve. Near Failure.
Stick to core movement principles. Push, pull, core, hinge, rotate, lunge. Play with variations for fun.
3-5 hard sets per movement.
4-6 Movements per a workout
3-5 Workouts a week.
12-16 Workouts, pushing progression in reps, load, sets or increasing tempo before switching formats.
Conditioning Daily 20-30min. Elevate Heart rate.
Barbell + Bumpers
Rack + Pull-up bar
Sandbag or Dead Ball
Jump Stretch Band
Rings or TRX