The #BAMFW Home Training Plan

TAGS: BAMFW, home workout, wrestling

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Most of us during this pandemic are in the same boat. Staying safe and healthy is everything. With that being said, almost all businesses are closed and social distancing or home quarantine is in effect. For the lucky ones who have some home gym equipment, now is a great time to pick up our eBook #BAMFW. For those of you that don’t have much or any equipment Steve Konopka (StrengthNHonorTraining) and myself (Tanks Training Facility) have included a sample minimalist workout to follow. If you have space inside or outside (weather permitting) try to perform everything as close as possible. Try to use some sort of resistance such as dumbells, kettlebells, a weight vest, a barbell, etc. Substitutions are fine. Just do your best to stay as close to the movement or exercise as possible. Make sure you are eating healthy and not just eating out of boredom. This can be a great time for everyone to improve their overall health.

WEEK 1:

DAY 1

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Sumo-Squat-to-stretch 5 repetitions.

LIFT:

  1. TEMPO GOBLET SQUAT. 5x12. 3 second tempo eccentric and 3 second concentric. 1-1.5 minutes rest between sets.
  2. ALTERNATING LUNGE. 5x12. Make sure to get consecutive repetitions from one leg to the next. Rest 1-1.5 minutes between sets.
  3. GLUTE BRIDGE. 5x90seconds. Form focus.
  4. SIT-UPS & SIDE PLANK SUPERSET. Set a timer for 5 minutes. Start with sit-ups. At 30 seconds rotate to the right plank. At another 30 seconds rotate to the left plank. Repeat for the entire 5 minutes.
  5. DISTANCE RUN. Go for a jog for 20 minutes. PUSH YOURSELF.
  6. STRETCH.

DAY 2

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Wall W+Y 30 seconds. Wall INT/EXT rotations 30 seconds.

LIFT:

  1. TEMPO PUSH-UPS. 5x12. 3 second tempo eccentric and 3 second concentric. 1-1.5 minutes rest between sets.
  2. TANK SHOULDER PRESS. 5x12. 1-1.5 min rest between sets.
  3. PULL-UPS or INVERTED ROWS. 5x12. 1-1.5min rest between sets.
  4. CURLS (SUPERSET) REAR DELT RAISE. 5x12. No rest consecutive sets.
  5. SPRINTS. 10-50yard sprints. (Make sure to do a couple build ups prior to full speed). Rest 45-60 seconds between reps.
  6. STRETCH.

DAY 3

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Wall W+Y 30 seconds. Wall INT/EXT rotations 30 seconds.

LIFT: 

  1. BROAD JUMPS. 25 repetitions. Focus on proper landing techniques and resetting each repetition. PERFECT FORM.
  2. 300 yard Shuttle. 50 yard distance x 6 reps. 3 reps. Try to get each repetition under 1min. Rest 1min between sets.
  3. V-UPS. Get as many as you can get in 10 minutes.
  4. STRETCH.

DAY 4

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Sumo-Squat-to-stretch 5 repetitions.

LIFT:

  1. PLYO-PUSH-UPS. 10 sets 5 repetitions. Rest 20 seconds between sets. (FORM FOCUS, EXPLODE AND ABSORB).
  2. OVERHEAD SPLIT STANCE THROW.50 total repetitions. (Use a medicine ball or weighted object you can toss between 5-10yards. Toss walk to object and repeat)
  3. LATERAL RAISE (SUPERSET) FRONT RAISE. 5x12. No rest consecutive sets.
  4. FARMERS WALK (or) HEAVY CARRIES. Find something heavy enough to walk for distance or hold in place. 5 sets till exhaust/fail.
  5. RUSSIAN TWISTS. 5x1minute.
  6. STRETCH.

WEEK 2

DAY 1

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Sumo-Squat-to-stretch 5 repetitions.

LIFT:

  1. TEMPO GOBLET SQUAT. 5x10. 5 second tempo eccentric and 5 second concentric. 1-1.5 minutes rest between sets.
  2. ALTERNATING LUNGE. 5x15. Make sure to get consecutive repetitions from one leg to the next. Rest 1-1.5 minutes between sets.
  3. GLUTE BRIDGE. 5x2minutes. Form focus.
  4. SIT-UPS ,SIDE PLANK SUPERSET. Set a timer for 8 minutes. Start with sit-ups. At 30 seconds rotate to right plank. At another 30 seconds rotate to left plank. Repeat for the 8 minutes.
  5. DISTANCE RUN.Go for a jog (more distance attained than last week) for 20 minutes. PUSH YOURSELF.
  6. STRETCH.

DAY 2

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Wall W+Y 30 seconds. Wall INT/EXT rotations 30 seconds.

LIFT:

  1. TEMPO PUSH-UPS. 5x10. 5 second tempo eccentric and 5 second concentric. 1-1.5 minutes rest between sets.
  2. TANK SHOULDER PRESS. 5x10. 1-1.5 min rest between sets.
  3. PULL-UPS or INVERTED ROWS. 5x15 reps. 1-1.5min rest between sets.
  4. CURLS (SUPERSET) REAR DELT RAISE. 5x15. No rest consecutive sets.
  5. SPRINTS. 15-50 yard sprints. (Make sure to do a couple build ups prior to full speed). Rest 45-60 seconds between reps.
  6. STRETCH.

DAY 3

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Wall W+Y 30 seconds. Wall INT/EXT rotations 30 seconds.

LIFT:

  1. BROAD JUMPS. 35 repetitions. Focus on proper landing techniques and resetting each repetition. PERFECT FORM.
  2. 300 yard Shuttle. 50 yard distance x 6 reps. 3 reps. Try to get each repetition under 1min or beat time from last week. Rest 1min between sets.
  3. V-UPS. Get as many as you can get in 10 minutes. Beat repetitions from last week.
  4. STRETCH.

DAY 4

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Sumo-Squat-to-stretch 5 repetitions.

LIFT:

  1. PLYO-PUSH-UPS.12 sets 5 repetitions. Rest 20 seconds between sets. (FORM FOCUS, EXPLODE AND ABSORB).
  2. OVERHEAD SPLIT STANCE THROW.55 total repetitions. (Use a medicine ball or weighted object you can toss between 5-10 yards. Toss walk to object and repeat)
  3. LATERAL RAISE (SUPERSET) FRONT RAISE. 5x10. No rest consecutive sets.
  4. FARMERS WALK (or) HEAVY CARRIES. Find something heavier than last week and walk for distance or hold in place. 5 sets till exhaust/fail.
  5. RUSSIAN TWISTS. 5x90seconds.
  6. STRETCH.

WEEK 3

DAY 1

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Sumo-Squat-to-stretch 5 repetitions.

LIFT:

  1. TEMPO GOBLET SQUAT. 5x8. 7-second tempo eccentric and 7 second concentric. 1-1.5 minutes rest between sets.
  2. ALTERNATING LUNGE. 5x18reps. Make sure to get consecutive repetitions from one leg to the next. Rest 1-1.5 minutes between sets.
  3. GLUTE BRIDGE. 5x2.5minutes. Form focus.
  4. SIT-UPS, SIDE PLANK SUPERSET. Set a timer for 10 minutes. Start with sit-ups. At 30 seconds rotate to right plank. At another 30 seconds rotate to left plank. Repeat for 10 minutes.
  5. DISTANCE RUN.Go for a jog (more distance attained than last week) for 20 minutes. PUSH YOURSELF.
  6. STRETCH.

DAY 2

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Wall W+Y 30 seconds. Wall INT/EXT rotations 30 seconds.

LIFT:

  1. TEMPO PUSH-UPS. 5x10. 7-second tempo eccentric and 7-second concentric. 1-1.5 minutes rest between sets.
  2. TANK SHOULDER PRESS. 5x8. 1-1.5 min rest between sets.
  3. PULL-UPS or INVERTED ROWS. 5x18reps. 2 minutes rest between sets.
  4. CURLS (SUPERSET) REAR DELT RAISE. 5x20. No rest consecutive sets.
  5. SPRINTS. 20-50yard sprints. (Make sure to do a couple build ups prior to full speed). Rest 60-90 seconds between reps.
  6. STRETCH.

DAY 3

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Wall uW+Y 30 seconds. Wall INT/EXT rotations 30 seconds.

LIFT:

  1. BROAD JUMPS. 45 repetitions. Focus on proper landing techniques and resetting each repetition. PERFECT FORM.
  2. 300-yard Shuttle. 50-yard distance x 6 reps. 3 reps. Try to get each repetition under 1min or beat time from last week. Rest 1min between sets.
  3. V-UPS. Get as many as you can get in 10 minutes. Beat repetitions from last week.
  4. STRETCH.

DAY 4

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Sumo-Squat-to-stretch 5 repetitions.

LIFT:

  1. PLYO-PUSH-UPS. 15 sets 5 repetitions. Rest 20 seconds between sets. (FORM FOCUS, EXPLODE AND ABSORB).
  2. OVERHEAD SPLIT STANCE THROW.60 total repetitions. (Use a medicine ball or weighted object you can toss between 5-10 yards. Toss walk to object and repeat)
  3. LATERAL RAISE (SUPERSET) FRONT RAISE.5x8. No rest consecutive sets.
  4. FARMERS WALK (or) HEAVY CARRIES.Find something heavier than last week and walk for distance or hold in place. 5 sets till exhaust/fail.
  5. RUSSIAN TWISTS. 5x2 minutes.
  6. STRETCH.

This 3-week schedule as discussed can be followed utilizing what you have at your house. If you have any questions, comments or need substitutions please reach out to me on my social media outlets (Tanks Training Facility) or email me at tankstrainingfacility@yahoo.com.

Again for a more detailed training cycle get your hands on our ebook #BAMFW.

For the next 3 weeks, Steve Konopka (Strength N Honor Training) is going to guide you through.

Most of you athletes will have some sort of dumbells or 25/45 lb plate or some bands. By the way, only bands we use at @tankstrainingfacilty and @strengthnhonortraining are elitefts bands, by far the best quality we have used. Stay focused and be consistent with what you can do!

WEEKS 4 - 6

DAY 1

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Wall W+Y 30 seconds. Wall INT/EXT rotations 30 seconds.

LIFT:

Superset:

DUMBBELL FLOOR PRESS with PLYO PUSH UP

 1 x 20 reps

 3 x 6-15 reps / after each set perform 3 plyo push-ups

(reps are a wide range depending on the amount of weight you have)

REAR FOOT ELEVATED SPLIT SQUATS

3 x 8-12 each leg

BENT OVER REAR DUMBBELL FLYS

3 x 12-20

GOOD MORNINGS

(bear hug a plate or dumbbell)

2 x 2

SPIDERMAN PLANKS

2 x 12 each leg

LEAP FROGS 

4 x 30 seconds rest 30 seconds between sets

DAY 2 

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Wall W+Y 30 seconds. Wall INT/EXT rotations 30 seconds.

LIFT:

DB OR PLATE OVERHEAD SQUATS

1 X 15

3 X 4-8

SPLIT JUMP SQUATS

(bodyweight only)

2 x 6 each leg

RENEGADE ROWS

3 x 8-12 each arm

SHOULDER CIRCUIT

3 SETS OF EACH with 1-minute rest

  • Lateral raises 20 reps
  • Cuban presses 20 reps
  • Front raises 20 reps

GLUTE BRIDGES

3 X 15 w 2-second squeeze at the top

HAMMER CURLS

100 reps take 5-second rests when needed

12 - 10 YARD SPRINTS

Sprints 1 and 2 50-70%

Sprints 3 - 12 100%

(sprint 10 yards walk back immediately go again)

5-minute walk for cool down

DAY 3

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Wall uW+Y 30 seconds. Wall INT/EXT rotations 30 seconds.

LIFT:

DUMBBELL RDLs

1 x 20

3 x 8 -12

DUMBBELL PUSH PRESS

1 X 15

3 X 6 - 12

WEIGHTED WALKING LUNGES

(holding weight in front of your chest)

3 x 10 yards down and back

WEIGHTED BENCH DIPS 

(put plate or dumbbell on lap)

4 x failure

VERTICAL JUMPS 

6 X 1 MAX HEIGHT JUMP

(jump like you are testing your vertical jump, land, rest a minute set up again and jump for the sky)

SUPER MANS

3 x 3  20-second holds

LEG LIFTS 

100 reps

DAY 4

WARM-UP:

Jog 5 min. High knees 20 seconds, butt kicks 20 seconds, lunge walk 20 seconds, lateral shuffle 20 seconds (Right and left). Inch-worms 5 repetitions. Wall uW+Y 30 seconds. Sumo-Squat-to-stretch 5 repetitions.

LIFT:

FRONT SQUATS 

(hold dumbbells on shoulders elbows pointing forward or hold plate tight to your chest)

1 x 20

3 x 8 - 12

1 ARM DUMBBELL ROWS

2 x 50 EACH ARM

BROAD JUMPS FOR DISTANCE

6 x 1 jump for max distance rest 1 minute between jumps

REAR DUMBBELL FLYS

2 x 50

FARMERS WALKS W 15 - 35 LBS IN EACH ARM

2 x 3-minute walk

(squeeze shoulder blades stand tall walk slowly)

PLANK PULL THROUGH

3 x 12 pulls left / right is one

IF YOU HAVE ACCESS TO BANDS (ELITEFTS BANDS ESPECIALLY)

PULL APARTS AND FACE PULLS ARE A MUST!

3 X 25 OF EACH EXERCISE DAILY

CHAMPIONS TRAIN……. OTHERS COMPLAIN……...

So there you have it. We tried to make this it as simple as possible and use exercises that could be done with minimal equipment. Each week try to add a little weight or extra reps to each set. Work on form and be as strict as possible. If you have access to more equipment, hit us up. We would love to help you out, we can send personalized workouts to you through our app. Don’t forget to check out our top-selling ebook #BAMFW For sale exclusively at www.elitefts.com

Header image credit: Ekaterina Okhotnikova © 123rf.com

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