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Quarantine Workout and how to train without being able to go to the gym and without tools for fighter!

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fitness-826940 Quarantine Workout and how to train without being able to go to the gym and without tools for fighter!

Quarantine and how to train without being able to go to the gym and without tools for fighters!

As I write this article we are all still in quarantine, the COVID-19 pandemic is causing as well as death also a change of important habits and temporary closure of gyms around the world.

Your gym canceled classes and you wonder “how do I train right now that I’m making progress?”

If you are used to traveling for work this is not the first time you do not have the opportunity to go to the gym and so you have already found some alternative solutions.

Fighter training as in any sport, is an extraordinary journey that will sometimes require you to press the “Pause” button, whether you want it or not for work reasons, for injuries, for social reasons as if you lose your job and find yourself in serious financial difficulties or you have moved to a new city without a gym that practices your sport Etc..

Or as in this case you find yourself locked in the house quarantined for the COVID-19 virus in the midst of a real global pandemic, it is not a film is the reality that humanity is facing.

Now don’t worry soon I’ll give you some strategies to make sure you can continue your workout until you can go back to the gym and practice your favorite sport or art.

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The training program during quarantine

When you went to train in the gym your teacher or who for him was teaching you the lesson and so you had a program and your coach made you do some things at certain times and with a certain sequence but now you have to create your own program.

This element is crucial: you need a program not to go random and improvise without method.

If you train on Mondays, Wednesdays and Fridays at 6pm when you leave work, youcan continue to do the same thing but take more time than you have available, such as adding a session in the morning or also taking advantage of Tuesdays/Thursdays and Saturdays.

So decide when to train and at what times is the first part of the construction of your program!

Write it on a piece of paper that you can keep hanging in a spot you always see or pasted on your fridge next to the inscription “Are you really hungry?”.

Now that you have the days and times you have to put in what to do and at the beginning create a training plan that replicates what you usually do in the gym but by removing and replacing what you can not do because you do not have equipment or partners with which to train with some other type of training for your combat sport or martial art.

Now that you have the full schedule of all the training sessions these are an appointment that you don’t have to miss even if you’re on the couch watching your favorite series on netflix or youtube, stop and go to training at the scheduled time.

tempo Quarantine Workout and how to train without being able to go to the gym and without tools for fighter!

During this time you have more time for functional workouts

Today you’re probably home from work or working from home and you don’t have to spend hours in traffic to get to work or driving back and forth to a gym, so this time can be training sessions and you may also discover a new way to train, certainly more solo than the fitness gym you’re enrolled in to supplement combat sports workouts or self-defense.

So in this training-only period you can focus and engage in additional workouts that can improve your striking or your fight when you get back to the gym or train with your training partners.

These cross-training activities can include:

Then it all depends on what you have available or even six you have a well-structured and organized home gym for fighters.

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Write your weekly training plan

Now you can not leave your training week at home and for this it is important that you write your week plane, and it is important that they are made a session or two a day that have different focus and different jobs also to allow a sufficient recovery, what are called cross sessions.

To help you write it I made you a sample diagram of my training program during this time when I do not go to the gym:

Schema-Quarantena-Workout Quarantine Workout and how to train without being able to go to the gym and without tools for fighter!

M – Morning

P – Afternoon

Monday M: Elliptical Bike, Striking Technical Drills, Bag Work by Striking Monday P: Rope Jump, Functional Training Circuit, Stratching

Tuesday M: Elliptical Bike, Shadowboxing, Drills Ground Fight, Bag Work on the Ground Tuesday P: Rope Jump, Knife & Stick Drills, Bag Work with Knife & Stick Drills

Wednesday M: Elliptical Bike, striking Technical Drills, Bag Work by Striking Wednesday P:Rope Jump, Functional Training Circuit, Stratching

Thursday M: Elliptical Bike, Shadowboxing, Drills Ground Fight, Bag Work on the Ground Thursday P:Rope Jump, Knife & Stick Drills, Bag Work with Knife & Stick Drills

Friday M: Elliptical Bike, Free Workout Friday P:Rope Jump, Functional Training Circuit, Stratching

Saturday M: 10 km or 20 km Elliptic Bike Marathon Saturday P: Yoga & Stretching

Sunday: Rest and analysis of the training week for recalibration and possibly schedule change and new exercises!

Now inside striking Technical Drills, Bag Work by Striking, Shadowboxing, Drills ground fight, Bag Work on the ground, Knife & Stick Drills , Bag Work with Knife & Stick Drills there are for each different specific workouts but as I told you it is a work scheme, you have to adapt it to your single discipline or to the disciplines you practice , at your level of practice and knowledge! Same for Functional Training circuits!

Personally I have built over time a very structured home gym where I can do almost all the workouts you have to adapt with what you have available and if you do not have the heavy sack or pad areas to hit, you can modify this program so that it fits what you have available.
Now you can use your imagination and maybe use some things to build improvised tools.