Article by Jason Lau

A Guide to Your Home Training

As gyms and training facilities remain closed amidst the ongoing pandemic of COVID-19, many fitness enthusiast and athletes continue their training regimen at home. Despite the absence of equipment and weights, we can maintain our athletic qualities such as muscle, strength and power through other means by manipulating variables within our control.

Variables We Can Control

Aside from traditional progressive overloading methods such as increasing of sets and reps of each exercise, manipulation of the variables such as intent, tempo, and rest times can help replace stimulus such as hypertrophy, strength and increase aerobic capacity.

Intent

Lift with intent. By lifting with the purpose of moving fast through explosive muscular contractions, it allows greater neurological adaptions for speed and power. Moving every single repetition with maximal effort will not only achieve a higher rate of force development required for high velocity movements but utilize the proper energy system required for the exercise. Cues such as “Push the floor away” or “Send the weight through the ceiling” are useful when lifting with intent.

Tempo

In the absence of heavy loading options, tempo repetitions can be used to induce muscular hypertrophy through greater Time Under Tension (TUT). If you cannot load an exercise heavier you can increase TUT for greater mechanical tension. This is a great method in learning new movement patterns as it drills in proper position and technique required while increasing the difficulty of an exercise. Often times you will see tempo written out as “# : # : #” which translates to: ___seconds/counts for the eccentric : isometric : concentric portion of the exercise.

Ex. “3 : 1 : 3” = “3 count for eccentrics/descend : 1 count for isometric/pause : 3 count for concentric/going up”

Rest Times

Manipulation of work versus rest ratios can benefit greatly for training a certain energy systems. The intensity (load) and effort given combined with the allotted time of activity determines what energy system is being emphasized. For short duration’s activities, all-out bouts of effort should be given. Whereas longer duration activities, would be at a steady pace to ensure the same effort is given throughout the allotted time. Circuit training is a great example. By reducing rest times and increasing training density, circuits induces muscular hypertrophy while allowing more work to be done in shorter time-frame.  (For energy system work to rest ratio and recommended rest times read the Conditioning section of my article “From Powerlifting to Athletic Training”)

Isometrics

Briefly mentioned in the “Tempo” section above, isometrics can be utilized for athletic and injury mitigation properties. Isometrics can alter tendon stiffness and strengthen weak joint angles within a portion of a lift and/or position of an athlete. When applying force is applied into an immovable object, called Overcoming Isometrics, the properties of this exercise closely mimics a near-maximal lift through high rate of force development and motor recruitment.

Common Household Equipment

Below I have included a list for you with everyday household equipment that can be used for your #StayHome Training. Resistance bands are also recommended as it is a common item that many people have nowadays. (Just make sure you anchor the band properly to avoid injury).

• Bag of rice or flour

• Weighted backpack (filled with heavy books)

• Toolbox

• Dowel or PVC pipe

• Resistance Bands

• Towel

Creativity is important during these times. Take advantage and learn new movement patterns or try a different method of training. Experiment and play around with different home equipment placements to find your preferred positions. I have included several examples in the following videos utilizing the equipment listed.

Example Training Session

Here is how I would include tempo, rest times, and isometrics within a session. By performing movements that produce the highest rate of force and more susceptible to fatigue at the beginning of the session then ending with core and accessories. It is also important to include a variety of training methods throughout the week as it increases our exposure for positive adaptions. Here is Day 1 of training taken from my “#StayHome Training: 3 Day Strength & Conditioning for Athletes.”

Ex. Day 1: High Impact Plyometrics / High Velocity Focused

1. Warm Up

Mobility Flow

Full Body Warm Up Circuit

 

2. Plyometric and Ballistic Training

Counter Movement Jumps – 3 sets x 5 reps (*Note: Done with hands on hips. Jump with FULL INTENT*)

Depth Jumps – 3 sets x 3 reps (*Note: Jump with FULL INTENT*)

 

3. Overcoming Isometrics

ISO Trap Bar Deadlift (using towel) – 2 sets x 10s

 

4. High Velocity Training

(Superset)

Banded/Weighted Squats – 3 to 4 sets x RPE7-8

Banded/Weighted Push Ups – 3 to 4 sets x RPE7-8

(Rest 2 minutes between sets)

*NOTE: Move with full intent during concentric portion. Stop once you hit prescribed RPE or you have noticed a significant decrease in speed during each rep.*

 

5. Tempo Training

(Circuit)

Pull Ups or Rows – 3 sets x RPE7 (Tempo 3:1:0)

RFE Split Squats (Weighted) – 3 sets x RPE7 (Tempo 3:1:0)

Deadbugs – 3 sets x 30s

(Rest 30-60s between each circuit)

 

6. Core and Accessories

Banded Facepulls – 3 sets to failure

Plank & Reach – 3 sets x 30s

If you would like the full #StayHome training program, click here to download the PDF file.

For more individualized training, Please visit my services.

Wrapping It Up

During these times, our training environment is less than ideal, but there are still variables within our control. Make use of what we have on hand and make the most out of it. Manipulate variables to induce the stimulus that we normally get in the weight-room. Take this time to be creative, learn new movement patterns and develop different athletic qualities. Stay positive and remember, improvise, adapt and overcome.