Provided By: Alpha Authentics

For athletes, a long stretch between team practices, workouts and competition can be challenging.  If you are on your own, what can you do to keep your skills sharp and training on target?

We’ve consulted with experienced coaches to develop a brief list of things you can do to keep up with training in the meantime. Use them, modify them or ignore them. Whatever you do, keep training the best you can.


#1 - RUN
A great way to keep your cardio up, your weight in check and your socializing at a distance. Jog a comfortable distance. Try mixing in sprints, too. Sprint to a street light pole, then walk to a street light pole. Repeat.

#2 - JUMP ROPE
Three sets of two minutes each. Set #1 – Jump rope with one foot off the ground while keeping balance. Set #2 – Switch to the other foot, still keeping balance. Set #3 – Jump rope with both feet together.

Try to work up to the duration of a match, increasing the sets to three minutes each.

#3 - CLIMB A ROPE
Climb a rope at least three times per day.

If you don’t have a rope to climb, get your hands on a grip strengthener, like this one. You might notice a difference in your grip within a few short weeks.

#4 - DRILL
Get outside, or get permission to find a corner in the house to practice shadow drilling or your stance in motion.

#5 - BODY WEIGHT EXERCISES
Push ups, pull ups, squats, lunges and sit ups. Search free workout videos online that can help you with body weight exercises that meet your needs and show you proper form and suggested frequency. If you have free weights at home, mix them into your routine.

#6 - EAT HEALTHY
Working or schooling from home is not an excuse to ignore your diet. Eat healthy. It will help with your training and immune system.

#7 - STAY ACTIVE AROUND THE HOUSE
Find different things you can do to help your parents or roommates. It could be rearranging furniture, Spring cleaning, pressure washing, lawn work…anything to keep you from endless hours of gaming. If you run out of things to do at your house, help a neighbor - just keep your distance.

#8 - STAY ON SCHEDULE
Get plenty of rest, eat at normal times, schedule your workouts, wake up and go to bed at the same time each day.

#9 – WRITE DOWN YOUR GOALS
While running, you should have thought about your goals. Now, write them down. Envision them. Train for achieving them. Get hungry for them. When it’s time to get back in the wrestling room with your team, you’ll be eager and have more of a purpose than ever before.

#10 - HOLD YOUR TEAMMATES ACCOUNTABLE
Check in with your teammates and ask what they achieved today. Have friendly competitions via phone or social media to help each other stay motivated and moving.

Alpha Authentics is a sportswear brand with emphasis on custom wrestling gear. This blog is provided as a guide. Medical professionals should be consulted before performing any training exercises or dietary changes. And, always have adult supervision.