Lockdown Workout 1
Introduction to lockdown training Home
Now that we are in lockdown it gives us a great opportunity to implement some strength and conditioning into our training. I’m sure most of you are still maintaining a very high training volume but may be finding it difficult to introduce or implement strength training into your programs.
We covered the benefits fo strength training in our last article, highlighting how this complements endurance sports. So here’s our ‘what to do’ bit to put all that into action.
Resistance
The exercises will use your bodyweight, kettlebells, and dumbbells, but if you don’t have access to these then get creative. Load up a backpack to add resistance for the exercises? Anything that may add more resistance and increase the difficulty will help to progress the exercises.
Week 1’s workout
Reps and sets
Initially you should maintain a rep range of 10-15 at bodyweight or with a relatively light resistance. This will allow you to develop the correct movement technique for each exercise, which will allow you to progress much faster and with less likelihood of injury. Remember, correct form when resistance training comes above anything else. For single leg exercises let the weaker side dictate how many reps you complete on each side. This will speed up any left/right imbalances. Complete 3-4 sets for each exercise, with a 1-minute rest between sets. To really get the most out of this training you should implement 2-3 sessions per week.