When trying to contain a virus like covid-19 it is often best to avoid public places with lots of people in close quarters. Gyms happen to be one of the worst locations for the transmission of diseases because of the proximity to others, common surfaces, and fluids that end up being left on equipment. In the current pandemic scenario many of us are not even left with the choice of going to the gym, as many facilities are closing to try and help with containment. Getting knocked off of your routine can leave you feeling helpless and out of control. Many of you have invested a lot of time and effort into your training and you want to make sure you will not lose all of your gains. We can assure you this will not happen over the course of your gym being closed for a few weeks. With that being said here are some general guidelines to use in order to adapt your workouts to at-home/outdoor settings.
Dynamic warm up movements can be done in place or over small distances or against a tether.
Ground Based Warm Up | 3 Things to Improve Warm Up | Level 2 Cone to Cone Warm Up (Field)
Explosive movements can still be done. Do them without a box or a hurdle if you do not have these items. Jumping and bounding can still be done but will need to be modified for equipment constraints. This might mean that box jumps turn into free standing jumps.
Cable movements are all done for some form of rotational power and can be replaced by lateral bounding or sprinting start-like movements that require you to coil and uncoil.
Upper body strength movements can be replaced with push ups, crawling, pull ups, inverted rows (if you have a suspension trainer).
Push Up Progression | 45° Pull Up | Neutral Pull Up
Lower body strength movements can be replaced with bodyweight long contact explosive movements like full range squat jumps to replace squats, and broad jumps to replace deadlifts. Single leg movements can remain the same while holding a backpack full of stuff. You can also add in single leg squatting or taking stairs 2 at a time to replace.
Core movements can remain the same (very few require any equipment).
Sets and Reps Do the same amount of sets, but try to perform the movements to “technical failure” or the point where you could only do 1 or 2 more good ones without technique breaking down.
Conditioning and field work can still be done outside, just stay clear of others. If you would like to stay indoors you can run in place, or over short distances, or use tethered drills like these
This conversation is being expanded upon in our FB group, so if you are a current member and have yet to join our learning community on FB, join up today and help contribute to the dialogue.
At Home Training Equipment List
If you would like to make fewer modifications, below is a list of equipment that can help you keep Plan B as close to Plan A as possible.
When your body is the only equipment that you currently have and you want an easy and quantifiable way to progress loading, purchasing a weight vest and some bands is the best bang for your buck here.
If you would like to invest a bit more into your at home gym setup buying a pair of adjustable dumbbells, and an adjustable bench in addition to your weight vest & bands will go a long way.
| Equipment | Prices |
|---|---|
| Resistance Bands and Handles | $9.95-$14.95 |
| Kettlebells with free shipping | $19.95 to $239.95 |
| Pull Up Bar | $48.99 |
| Pull Up Bar (Wall-Mounted) | $229.95 |
| Suspension Trainer | $109.95 |
| Weight Vest | $84.99 |
| Heavy Weight Vest | $219.95 |
| Adjustable Sandbag | $139.95 |
| DBs | $4.13 to $206.25 |
| Exercise Mat | $29.95 |
| Exercise Pad | $69.95 to $164.95 |
| Exercise Ball | $37.95 |
| Multi-Height Plyo Box | $104.95-$159.95 |
| Floor Sliders | $14.95 to $229.99 |
| Hard Medicine Balls | $22.95-$119.95 |
| Soft Medicine Balls | $39.95-$73.95 |
| Cones (also used as hurdles) | $19.95 to $29.95 |
| Heart Rate Monitor | $89.95 |
| Heart Rate Monitor (Morpheus) | $57.00 |
| Recovery Band (Morpheus) | $147.00 |
| Ankle Weights | $28.95 to $44.95 |
| Yoga Block | $9.95 |
| Jump Rope | $26.95 |
| Adjustable Exercise Bench | $199.99 |
| Adjustable Exercise Step | $32.95 to $39.95 |