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Quarantine Training

Updated: Nov 1, 2022

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)


Max Effort Vertical Jump


Super Set 2

Reverse Lunge

4x8 (4 each leg)


4x1 at 15yds

Super Set 3

Walking Lunges (Gallon Jugs At Sides)


Walking Up Stairs, Each Step To A Position

4x2 trips up stairs

Super Set 4

Towel Hamstring Curls


Body Weight Glute Bridges


Super Set 5

Straight Leg Sit Ups




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


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!

Click Here

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