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.
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 gains.
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 gains.
| Day 1 At-Home Athlete Workout: Total Body Overcoming Isometrics |
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 lagging.
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 lagging.
| Day 2 At-Home Athlete Workout: Upper Body Muscular Endurance |
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.
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 |
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.
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 |
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!
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 |
| Bodyweight Circuit #2 - At-Home Training |
| Bodyweight Circuit #3 - At-Home Training |
| Med-Ball Circuit - At-Home Training |
| Core Circuit - At-Home Training |