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AT-HOME ATHLETE WORKOUTS

At-Home Athlete Program

If your goal is to be an elite athlete in your chosen sport, training must always be taking place no matter what the circumstances are.  Sport gets more competitive every year and if you are not working to get better, then it is likely you are falling behind the rest of your competition.   That is why I created the At-Home Athlete workouts below, it gives athletes of all abilities a workout they can perform even if they are stuck at home with minimal equipment.  Plus, with the recent pandemic its always good to have a back up plan to your main training program just in case you need to quarantine.
DAY 1

This is the highest intensity and lowest volume training day of the program.  The only necessary piece of equipment is a towel to perform the overcoming isometrics.  Perform all movements with the intent of ripping the towel and you will enjoy strength g
ains.
Day 1 At-Home Athlete Workout: Total Body Overcoming Isometrics
File Size: 127 kb
File Type: pdf
Download File

DAY 2

​This training days focus is on developing upper body muscular endurance in muscle groups that are often overlooked in athlete development training programs due to them being single joint movements.  Training at home gives you a great opportunity to slow things down and isolate specific muscle group[s that may be lag
ging.
Day 2 At-Home Athlete Workout: Upper Body Muscular Endurance
File Size: 126 kb
File Type: pdf
Download File

DAY 3

​This training days focus is on developing lower body muscular endurance in movement patterns that are often overlooked in athlete development training programs due to them being single joint movements.  Training at home gives you a great opportunity to slow things down and isolate specific muscle group[s that may be lagging.
Day 3 At-Home Athlete Workout: Lower Body Muscular Endurance
File Size: 127 kb
File Type: pdf
Download File

DAY 4

​The final training day of the week is the lowest intensity and highest volume training day of the week.  There is no equipment necessary to perform this workout.  The goal during these movements is to hold an isometric position while thinking about pulling yourself down deeper in to the movement using the antagonist muscle groups.
Day 4 At-Home Athlete Workout: Total Body Long Duration Isometric
File Size: 127 kb
File Type: pdf
Download File

At-Home Circuit Training

Perform these circuits if you are stuck at home with minimal equipment to improve your conditioning, muscular endurance, and work capacity!
Bodyweight Circuit #1 - At-Home Training
File Size: 47 kb
File Type: pdf
Download File

Bodyweight Circuit #2 - At-Home Training
File Size: 49 kb
File Type: pdf
Download File

Bodyweight Circuit #3 - At-Home Training
File Size: 50 kb
File Type: pdf
Download File

Med-Ball Circuit - At-Home Training
File Size: 52 kb
File Type: pdf
Download File

Core Circuit - At-Home Training
File Size: 52 kb
File Type: pdf
Download File


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  • Crossfit programs
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • warm up generator
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me