These days we're all about keeping strength training simple, because the reality is, few athletes have access to great at-home strength training equipment.


Better-Than-Nothing Bodyweight Training

不久前,我和一位朋友开玩笑,他指导大学运动员默认的大流行锻炼是“ SBN”会议:有些事情总比没有好。While it’s going to be hard for your athletes to increase their maximal strength or power while they’re training at home – unless they have a squat rack, barbell, and plenty of weight plates, they can at least maintain until they have access to better facilities.

我们将进行一些涉及最少设备的练习,但首先让我们瞄准那些在家中根本没有任何设备的运动员。这给他们留下了一个选择:使用他们的身体体重作为各种运动中的阻力. The benefit here is that while they cannot vary the load due to a lack of extra weight options, there are other dials that you can have them tweak to vary the stimulus. These include volume (total number of reps), duration (how long the session lasts), intensity (how hard they’re pushing themselves), and density (the gaps between exercises and work-to-rest ratio).

If your training group was weightlifting with heavier loads, you might want to keep them in the three to six rep range, but the bonus with bodyweight training is that they can accumulate more volume without the kind of fatigue that they’d get when moving some serious tonnage in the gym. They’ll also have the opportunity to hone their technique with movements that they’d usually be loading. Another benefit of using just bodyweight for resistance is that they won’t need to go through a lengthy warmup with progressively heavier weights.


  • Air squats
  • 下蹲跳
  • 侧向边界(两英尺降落)
  • 侧向啤酒花(一英尺降落)
  • 臀部桥
  • Plank
  • Side plank
  • 加速
  • 弓步
  • Lunge jumps
  • 俯卧撑
  • 手掌俯卧撑
  • 引体向上


Now let’s look at what your athletes can do if they have one of the most basic pieces of home gym equipment: a kettlebell or dumbbell. Now you’ll be able to provide them with a bit more resistance than they’d get with just their bodyweight, and you open up some other movement archetypes, such as a weighted hip hinge, overhead press, and horizontal pull. You can also start to add in some weight rotation, such as with Russian twists and Turkish get-ups (make sure they check out一个好的技术视频在后者的情况下,这是非常技术性的),以及加权携带。

就像体重训练,你可以challenge your clients in different ways when they have either of these implements on hand. The total volume should be a bit lower than you can go with the no-weights sessions but can still be higher than it would be with a fully loaded barbell. Make sure that you have your athletes perform their power movements first, as these are the most taxing on the nervous system and the quality level will decline if they do them in the middle or at the end of a workout. Here are some staple exercises for your athletes to combine in their kettlebell and/or dumbbell sessions:

  • 摇摆
  • 抢夺
  • 杯状蹲
  • 硬拉
  • Turkish get-up
  • 单腿罗马尼亚硬拉
  • 按下
  • 弯曲行
  • 单臂手提箱携带
  • Single-arm overhead carry
  • 加权弓步
  • 加权的俄罗斯扭曲

一个好的起点是进行三到五次练习的五到10次,总共进行三回合。由于他们将承受更大的负担,因此可能需要在回合之间进行三分钟的休息。同样,鼓励您的小组呼吸作为何时开始下一轮的指南,或者如果他们是追踪他们的心率,,,,to wait until it’s back in the orange or green zones before red-lining again.

如果天气和/或COVID-19锁定限制了他们的户外训练机会,您的运动员可以每周两次或三次进行这样的课程。为了振作起来,他们可以从上面的壶铃和哑铃运动中的列表中插入一些体重运动,或者在会议之间切换 - 例如在星期一和周五进行加权锻炼,以及周三的体重锻炼。当您处方的任何距离和间隔工作补充时,这应该使一项综合程序同时发展耐力,速度和力量。