Over the past few weeks we have been showing you lots of alternatives to work with while you are training at home.
Progressing training in the gym was a no brainer
We could progress training in the following way:
1. Look to increase the load on the bar
2. Look to lift the same weight more efficiently
3. Look to progress movement patterns
4. Incorporate different movements that may be harder (progressions)
It can feel more difficult to think how we can progress our training at home……but it can totally be done with the same principles!
Using the same 4 things above, how can we do this at home?
1. We may not be able to increase the load on the bar by simply loading a heavier weight…
But we can add more weight onto a movement by…
– add a pause to the bottom of the movement, which can progress into adding a pause plus a weighted object
– add a tempo to the movement, which can progress into adding a tempo plus a weighted object
– simply pick a heavier household object
– add a band/s
2. We can still lift the same weight more efficiently……this hasn’t changed
– you may be unsteady in the bottom of your squat…you can look to hold more tension and hit the hole with more precision.
– you may find that your lunges are shaky and unsteady……you can look to focus on pulling yourself into this movement, slowing it down and working on performing this movement with more controlled precision.
– the heavy thing that you have been pressing above your head that often hasn’t been to full range above the crown of your head……you can look to keep the same weight and focus on really pushing to the ceiling and hitting that extra range of motion.
3. You can still look to progress movement patterns
– you are unable to hip hinge without losing your balance and bending forward as a consequence……you can focus on progressing this movement by increasing a tempo on your romanian deadlift to cement this movement pattern
– you have been squatting above parallel unable to get full depth……you can still look to progress this movement by addressing your hip mobility, your glute strength or whatever may be preventing you from getting down there
– your pushups on your knees are now easy……you can now work on hitting it on your toes!
4. You can still incorporate different movements that may be harder (progressions)
– you are so stable in your lunges now……you can look to load your lunges and choose more challenging variations
– your single leg work is looking so great……you can now tackle those Bulgarian split squats that felt impossible 6 months ago
– your full range body weight squats are moving beautifully……you can now add some partial pulses in there (even with a weight!)
There are a heap of options that we can continue to incorporate! Our environments may have changed but the training principles remain the same.
Check out our IG and FB pages for further ideas to incorporate at home!
Get it girl x
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– Coach Ro