Home Strength Training Exercises for Athletes

Home strength training exercises are sometimes necessary when an athlete does not have access to resistances other than their own body weight.  While body weight exercises may not be as effective as free weights for monitoring intensity, athletes can maintain or increase strength and other fitness components with alternative exercises. 

Home Strength Training Exercises 

The push up and its variations are good alternatives to the bench, incline, and decline presses.  Elevating the upper body or the feet on a stair or stable box changes the angle of force and varies the intensity on the chest.

To work the opposing muscles in the back, shoulders, and biceps pulling exercises balance out the muscle groups involves in push up-type exercises.

Lunges and variations are excellent for strengthening the legs and hips.

The squat, or deep knee bend to parallel, can be done without weight or by holding any objects that will offer additional resistance.

Star jumps and similar jumping exercises not only capitalize on the athlete's body weight and the force of gravity to build strength, they also promote whole body power and coordination.  

Because the pulling phase of the power clean and snatch is similar to the vertical jump, jumping exercises such such as the one below are good options when Olympic weights are not available.

Any variety of core exercises should always be included in the athlete's exercise regimen.  Tuck, pikes, and other such exercises that require abdominal and hip flexor strength are ideal for athletes. If you are unable to perform the exercise below or similar exercises, build up with sit up and crunch variations. 

This video shows a number of core exercises for wrestlers, including plank variations which develop good isometric strength.

These are just a few of the exercises you can do when weights aren't available. In addition, plyometric training activities, such as bounds, skips, and jumps will help you build explosiveness and coordination for your sport.

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