Movement

At Home Training Ideas

March 17, 2020
Written by Chad Wesley Smith

Hey All,

Here is some guidance for making the best of training while gym access is limited.

Goals During Gym-less Training

-Retain neural force production through explosive strength movements

-Retain muscle size through high volume/frequency bodyweight movements

-Increase work capacity through controlled rest periods, high frequency and training to low RIR

-Correct movement issues through greater movement variation and targeted prehab

Ways To Add Difficulty To Training

-Controlled Eccentrics, 3-8 Count Tempos -Isometrics, Pause at various points of movements

-Cluster/Rest Pause Sets, Take small breaks (5-20 seconds) between submaximal sets to expand total volume in short time

-AMRAP Sets -Timed Sets, ie. Max Reps in 30 seconds -Density, ie. Max Sets of 20 pushups/20 squats in 8 minutes.

-Adding Resistance. Bands, Backpacks (in front and/or back), Partner Training (wheelbarrows, fireman carry), zercher carry/squat/lunge your children, canned good DBs, Milk Jugs, Buckets of Water/Sand/Rocks, Sandbags from Home Depot

Example Sessions A

1a-Depth Jumps from 12-24” 5×3

1b-Clapping Pushups 5×3-5

2a-Pushups 5×20 seconds. Add weight with backpack if you can Rest 10 Seconds

2b-Air Squats 5×20 seconds-Add weight if you can with a backpack, zercher holding something heavy (a child possibly) Rest 40 Seconds

3a-Reverse Lunge 3×10 each leg

3b-Side Plank w/ Rotation 3×10-15 each side

3c-Front Plank w/ Reach-3×10-15 each side

1a-Squat Jump 5×5

1b-Hand Switch Pushups 5×2-3 each way

2-Closegrip Push-up Mechanical Drop Set 3xAMRAP. Each set goes Feet Up to 3RIR, Flat to 1-2RIR, Hands Elevated to 0RIR. Rest 2-3 minutes b/t sets

3-Lunge Matrix 3×5 each way/each leg. Fwd, Lateral, Reverse

4a-Deadbugs 3×10 each side

4b-Copenhagen Plank 3×20-30 each side

4c-Bear Crawl Birddogs 3×10 each side

Remember that doing something, even limited work, is better than nothing. Try to pivot your goals during this time and make something productive out of it. While these next 2-4 weeks without the gym will seem long while you’re going through it, a year from now it’ll just be a brief memory.

Thanks,

CWS

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