Training from home during lockdown

While the Coronavirus pandemic has caused a shutdown of gyms almost worldwide, this has led to a major disruption of training. Whether working out for personal or professional reasons, many of us have had to resort to home training. 

Unless you're lucky enough to own the kind of equipment a typical gym supplies, this means getting creative with how we train.

To give you some guidance on what you can do to work from home, we spoke to Rhys Jones, who is a strength and conditioning coach that works mostly with combat sport athletes, including pro MMA fighters and Cage Warriors Champions, as well as BJJ competitors performing on the biggest stages. Rhys is also a Brazilian Jiu Jitsu purple belt, so he knows what you need to focus on for BJJ.

"Like most of the BJJ community, many of the fighters I work with from Cage Warriors Lightweight champion Mason Jones to Polaris veterans Jamie Hughes and Craig Ewers have been itching to get back to training and doing their best to keep active while gyms are closed. The difficulty they and the vast majority of people face is the lack of equipment available at home. Though it can be difficult to get the desired intensity we would normally get from a typical strength training session there are plenty of options when training at home without equipment. Here is a session that you can do at home with no equipment (with options if you do have any dumbells, kettlebells or bands) that can help keep you ready to get back on the mats:

  1. Bodyweight or Goblet Squat 4 x 15

Single Leg RDL 4 x 10-15 each leg


  1. Press Up with Iso Hold 4 x 15 (last rep hold for as long as possible)

Prone Round The World 4 x 10 (slow tempo)


  1. Chair or Bench Dips 3 x 12-15, 1 x max reps


  1. Alekna 3 x 15

Side Planks 3 x as long as possible (each side)



Although home based sessions won’t match the intensity of training that most people are used to, they can benefit us in maintaining physical abilities and focus for return to training whenever that may be. Keep an eye for more progressions for home based sessions in the coming weeks.

May 14, 2020 — Bold Commerce Collaborator

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