Introduction

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.

  1. Add in one core/plank focused exercise
  2. 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. 

5min Warm-up:

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

  1. 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.

5-10min Warm-up.

Can choose to do upper/lower Split. Or choose a Full body method of hitting Lower Push, Lower Pull, Upper Push & Upper Pull.

  1. AMRAP 15mins – Sustainable Pace

1 – Cardio Movement for 30-45sec

2 – Crawling Variation 30-40sec

3 – Plank/Isometric Variation for 20-30sec

METHOD THREE:

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

rest 30sec

A2. Volume Horizontal Pull

rest 30sec

A3. Rotational core

rest 30sec

A4. Volume Horizontal Push

rest 30sec

A5. Volume Single Leg Hinge

rest 30sec

A6. Breather movement for 45-60sec

rest 90sec

FINISHER:

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.

SAMPLE:

5 Sets:

12 Push-up @ 3111 Tempo

Rest 15

20 Gorilla Row @ 2010 Tempo

Rest 15

30 Walking Lunge

Rest 15.

20 Tuck-Ups

Rest 90 Seconds.

EMOM Flow:

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.

SAMPLE:

EMOM for 21min.

  1. 14 KB Alternating Snatch
  2. 12 Burpee
  3. 200m Run

Continuous movement: 

Rotate movement through 3-5 movements at a steady state for 12-30min ‘AMRAPS’ with 80% intensity.

Sample:

AMRAP 20min.

6 Pull-up

10 Push-up

14 Air-Squat

18 Windshield Wiper

IWT’s:

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.

SAMPLE:

3 Sets.

4 Sandbag To Shoulder @ Heavy

12 Goblet Squat @ Moderate

2min AMRAP Burpee (Target 30+ Reps)

Rest 2min

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.

Equipment:

Ghetto Kit:

Barbell + Bumpers

Bench

Rack + Pull-up bar

Rings

Kettlebells

Dumbbells

Bands

Sand bags

Essentials Kit:

Bands

Kettlebells

Dumbbells

Sandbag or Dead Ball

Minimalist Kit:

Mini-Band Set

Jump Stretch Band

Pull-up bar

Sliders

Rings or TRX

Stability Ball

Close

Lorem ipsum dolor sit amet, consectetur
adipiscing elit. Pellentesque vitae nunc ut
dolor sagittis euismod eget sit amet erat.
Mauris porta. Lorem ipsum dolor.

Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

Our socials
About