Exercise during lockdown has been difficult.  Purpose built spaces like gyms and tracks have been closed and specialised equipment has not been available.

However, it doesn’t mean that your lockdown training should be limited, ineffective, boring or non-specific.

Exercise with minimal equipment requirements:

For some types of exercise or exercise programmes all you require is a mat or towel and a hard surface, for example Yoga, mat-work Pilates, stretching and some bodyweight strength exercises like press ups or bridging.  For ideas on bodyweight exercise that don’t require specialised equipment look at these videos on my YouTube site:

https://youtu.be/8koE7tL0XgI

https://youtu.be/hl4xqH7mt7c

https://youtu.be/a1-co0CnDFU

https://youtu.be/HkI9e0sOH7c

Use your bodyweight to your advantage:

Controlling the weight of your body whilst it is moving particularly when accelerating or decelerating can make up for a lack of additional load in the form of weights.  Plyometric exercises – those that involve a change of direction such as jumps, hops or cutting movements are highly effective in training for strength and speed and thus power.

Plyometric exercises can be performed in a small or large spaces and again don’t necessarily need specialised equipment.  Check out these videos for examples of a variety of plyometric exercises for upper and lower limbs:

https://youtu.be/miDAcX01etc

https://youtu.be/l0ylIeAvWv8

Some individuals are bemoaning the lack of heavy weight to lift and thus feeling like they are becoming weaker.  Eccentric muscle contraction where the muscle contracts (generates force) when lengthening can stimulate greater strength increases in muscles then concentric muscle contraction.  An example of an eccentric bodyweight exercise is jumping off a height and controlling the landing i.e. landing softly like a cat.

Stay tuned to my blog for Lockdown Training Part Two.

For more ideas on making your training during lockdown more effective, organising personal training sessions or a physiotherapy assessment please get in touch here or call Simon on 07377684450.