Quick and easy performance training

Quick and easy performance training

You got a door, you got a gym

Are you struggling to find the time or motivation to get some training in? Your not alone, with no real end in sight and only vague ideas of when sport may start again it is hard to continue to train hard. However, sport will start again at some point and you need to be ready for action. Be proactive and focus on what you can control, if this means you can only train for 15 minutes everyday then that is better than NOTHING!

 

Set mini goals
Long term goals are very hard to set at the moment so start small. Think short term, what would you like to achieve in the next 2-4 weeks. If you are unsure of what to work towards, write down your strengths and your weaknesses as an athlete. Now think about how you can turn those weaknesses into strengths, it is worth testing to see what you can currently do. From here you can now develop a few goals, don’t try to achieve them all at once, choose the one that is going to make the biggest difference and start there. Once you’ve achieved your first goal move onto the next most important goal and so on. Your goals still need to be Specific, Measurable, Actionable, Realistic and Time-framed.

For example; You might of identified your running fitness is a weakness, test where you are currently at i.e. see how far you can run in 6 mins (use Strava to measure the distance). Let’s say you ran 1500m in 6 minutes, your goal now might be to run 1600m in 6 minutes. Write your goal down – In 4 weeks time, I want to run 1600m or more in 6 minutes. Now you have something to train for and most of your training should be working towards achieving that goal.

 

Minimalist training
“Complete the least amount of work for the maximal amount of gain”. To train minimal you need to prioritize the most important needs for you as an athlete. Focus on the low hanging fruit, think about what your sport requires you to do and focus on that. Use your list of weaknesses you wrote out to narrow it down even further. Minimalist training needs to be easy to do, remove as many road blocks as possible i.e. little-no equipment, quick sessions less than 30 minutes and can be done anywhere. Doing less in one day means you’ll be able to do more across everyday (15 minutes/day vs 60 minutes 3x/week). Make it apart of you daily routine, schedule your sessions into your day at the most convenient time for you i.e. first thing in the morning before work, first thing you do when you get home from work or just before lunch.

 

Speed kills
If your having trouble deciding what you need to work, focus on speed and power. Most sports require some form of speed and power, both of these can be developed with minimal equipment. Speed can be developed through sprinting and change of direction work, while Power is developed through jumping, throwing and plyometrics. Try to also include injury prevention exercises to build your body armour and protect you against injury (ankles, calves, hamstrings, glutes, rotator cuffs).

 

Here is a sample minimalist training program:

Monday
Warm Up – Wall sprinter drill, Low Skip, High Knees, A-Skip, Lateral-Skip, Carioca, Pogos Jumps.
Sprints – 5 x 5-10m or just work on take offs (low on space).
Agility – Choose One: Wall ball (fun handball game against the wall), Side shuffles, Side Hops, Run around with the dog. 5 minutes worth.
Conditioning – Park runs (Run 40-50m at 70-80% / Walk back recovery x 10-20 minutes), No park try Running On The Spot (OTS) at home.

Tuesday
Warm Up – World’s Greatest stretch, BW Squats, Lateral Squat & Reach, Glute Bridges
Complete 3 Rounds as a circuit rest 2 minutes in between rounds;
Squat Jumps x 5
Split Squat x 8-12/side
Deadbugs x 5-8/side
S/L Feet Elevated Hamstring Bridge x 8-12/side
Yoga Push Up x 8-12

Wednesday
Mobility – Foam roll/stretch for 10 minutes
or
Active Recovery – Walking, Ride Bike, Swim for 30 minutes

Thursday
Warm Up – Wall sprinter drill, Low Skip, High Knees, A-Skip, Lateral-Skip, Carioca, Pogos Jumps.
Sprints – Rolling Start 5 x 5-10m or 5 x 10sec Sprint OTS (use a power band for resistence)
Agility – Choose a different one to Monday: Wall ball (fun handball game against the wall), Side shuffles, Side Hops, Run around with the dog. 5 minutes worth.
Conditioning – Park runs (30 seconds running at 70% / 30 seconds Walking x 8-12 minutes for 1-3 sets), No park same thing but Running On The Spot at home

Friday
Warm Up – World’s Greatest stretch, BW Squats, Lateral Squat & Reach, Glute Bridges
Complete 3 Rounds as a circuit rest 2 minutes in between rounds;
S/L Lateral Bound & Stick x 5/side
Single Leg Squat x 8-12/side
Side Plank x 20-30sec/side
Single Leg Deadlift x 8-12/side
Prone Y-T-W holds x 10-20sec each

Saturday
Warm Up – Wall sprinter drill, Low Skip, High Knees, A-Skip, Lateral-Skip, Carioca, Pogos Jumps.
Sprints – Push up position start 5 x 5-10m or 5 x 10sec Push up to Sprinting OTS.
Agility – Choose a different one to Monday/Thursday: Wall ball (fun handball game against the wall), Side shuffles, Side Hops, Run around with the dog. 5 minutes worth.
Conditioning – Park runs (3 minutes of continuous running / 1 minute rest x 3-5 sets), No park same thing but Running OTS or Skipping.

Sunday
Mobility – Foam roll/stretch for 10 minutes
or
Active Recovery – Walking, Ride Bike, Swim for 30 minutes

You can easily adapt this schedule to your current lifestyle, if you have to do less than I would remove what you think is not important (not necessarily what you want to do). SOMETHING IS ALWAYS BETTER THAN NOTHING.

Address
Unit 1/9 Malland Street, Myaree
Phone
0438 000 104
Open hours
Mon-Thu 7am-8pm Fri 7am-6pm Sat 8am-12pm