Training at Home

There are lots of good home workouts online at this point. Bodyweight workouts can be great. But for athletes and others they aren’t enough, especially if you are home-bound for a while. A full home gym is great, but requires space and money.

Here are two different types of workouts. The first requires just bands (Amazon for $40 for a full set). The second requires a sled of some sort (you can make one out of a free tire and about $5 worth of supplies – see how to make a drag sled)


  1. Zercher split squat, rear foot elevated split squat or step up – Zercher just means that you hold the bands in the crook of your elbows, hitting the biceps and upper back
  2. Push ups (regressed on an elevated surface, progressed by using a band
  3. Single leg, single row hinge and row
  4. Broad Jumps
  5. Forward/backward lunge
  6. Lateral Lunge

The first three are really all you need as they will hit the basic movements – squat, hinge, upper press, upper pull. The next three add power, loaded forward movement and lateral movement.

Sled Training

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