Christian BackesQuarantine Training
Here at Ironworks we want to wish you well and hope you are staying safe during these crazy and unprecedented times. We want to extend our condolences to the athletes who have lost their seasons this spring, as well as extend our well wishes to those who have lost loved ones.
Not only have athletes lost entire seasons, but the athletes in their offseason have been pushed to make huge changes in their training programs.
As we all know, training is one of the biggest things that lead to an athletes success or failure, but beyond that, a teams success or failure.
As an athlete, it is important to not only to continue training for strength, but also to keep up their cardiovascular fitness as well; how do you do that?
In this article we are going to give you two different cardio workouts you can do at the track, on the field, or if you can find a hill. Additionally, we are going to cover the basics of strength training with minimal equipment!
First off, strength training at home is pretty simple. All you need are some basic household items to truly create yourself one damn good workout.
Items Needed
A towel
Stairs
A Gallon Jug of Milk or Water
Propane Tank From The Grill (if possible)
5 Gallon Bucket (Think Orange Bucket From Home Depot)
Bag of Dog Food if you have it
A Basketball
A Lacrosse Ball or Baseball
With the listed equipment you can easily create a one hour workout.
Heres an example of a lower body day:
Warm Up
Roll out with lax/baseball
Dynamic Stretches
Super Set 1
Two 1 Gallon Jug Front Squats (Front Rack Hold)
4x8
Max Effort Vertical Jump
4x2
Super Set 2
Reverse Lunge
4x8 (4 each leg)
Sprint
4x1 at 15yds
Super Set 3
Walking Lunges (Gallon Jugs At Sides)
4x10
Walking Up Stairs, Each Step To A Position
4x2 trips up stairs
Super Set 4
Towel Hamstring Curls
4x10
Body Weight Glute Bridges
4x10
Super Set 5
Straight Leg Sit Ups
4x10
Planks
4x30sec
So what does conditioning look like?
On The Track
Tempo 200s
Six 200m Sprints
32 Second Pace Per Rep
2 Minute Rest Between Sets
On The Football Field
Sprint 100 Yards at a 19 Second Pace
Rest 1 Minute
Repeat
10 Total Reps
Additionally, if you are looking for an at home strength program that you can do with minimal equipment that not only focusses on strength and speed but also focusses on mobility and injury prevention, check out what we are calling the "Corona At Home Workouts." The program costs $10 a month and can be cancelled at any time!
image from https://www.lamag.com/citythinkblog/quarantines-coronavirus/