At-Home Strength Training Program
16-week strength & conditioning program broken up into four distinct phases featuring variations. Each phase is four-week long and is composed of two strength sessions which can be performed at home on your cross-training days. Strength exercises are our best recommendation to prevent injury and improve overall athletic performance.
Option 1: Exercise by Exercise
Perform all sets of exercises with 1-2 minute recovery, then move on to the next exercise.
Option 2: Circuit-Style (Optimize time)
Perform one (1) set of an exercise and immediately move onto the next exercise. (1 set of plank, 1 set of squats, 1 set of leg curls,…). Repeat the circuit three times.
Phase 1 (weeks 1-4), Session 1 of 2.
Click HERE to download printable recording sheet.
1. Ankle Strength Walks: 20 steps
2. Jump Rope: 5-minute
Continuous Jump Roping with movement variations. Preferably done with a jump rope, but can be performed without if you lack the equipment and/or space.
- 1-min both Feet
- 30-sec Left Foot only
- 30-sec Right Foot only
- 1-min Alternating
- 30-sec Side to Side
- 30-sec Front to Back
- 1 min Alternating or both Feet
3. Plank Variations:
Perform 3 sets of plank positions for as long as possible within the 1-3 minute range all while holding good form. You may choose to repeat the same plank position for all three sets or a different one each time.
4. Squats Variations:
Perform 3 sets of 7-12 reps. You may choose to repeat the same exercise for all three sets or choose a different one each time. Use weights or just use your bodyweight (15-20 reps). Record the number of reps and weight in order to keep track of your progress.
5. Leg Curl Variations
Perform 3 sets of 15-20 reps. Record the number of reps in order to keep track of your progress.
6. Upper Body
Perform 3 sets of 7-12 reps. Record the number of reps and weight in order to keep track of your progress.