Strength and Conditioning Workouts to Do at Home

When people talk about strength and conditioning, the first thing that comes to mind is weight training. Contrary to popular belief, weights are only one of the many facets of strength and conditioning. In truth, you can strengthen and condition your body without the use of weights at all. You can use your body weight to construct training plans to get you to your best functional state.

In this article, we’ll go over strength and conditioning, as well as workout routines you can do at home.

  • What is strength and conditioning

    The body’s gains depend on the types of exercises it is doing.1 With this in mind, strength and conditioning programs incorporate functional, day-to-day movement to enhance the body’s operational strength and stability. These movements include pushing, pulling, twisting, and lifting in multiple planes of motion. In more advanced programs, their programs even include wall and rope climbing.2 

    Strength and conditioning programs were initially designed to develop sports performance in athletes. Somewhere along the way, it expanded beyond athletic conditioning and into the mainstream. Bodybuilding programs tend to be relatively static in nature. With functionality gaining appeal, more gym enthusiasts are getting into strength and conditioning programs.

  • Bodyweight Training vs Resistance Training

    Strength and conditioning programs can be bodyweight-based, resistance-based, or a mix of the two. Each has its own sets of pros and cons, and picking the type of program to do can entirely be a matter of preference.

    Photo by Jonathan Borba

    As the name implies, bodyweight training means that you build strength by working out using the body’s own weight.3 There are two popular forms of bodyweight training: calisthenics and plyometrics. 

    Calisthenics is a fundamental group of exercises characterized by low-impact action. These exercises focus on strength and basic movement, performed rhythmically. Push-ups, squats, and sit-ups are well-known examples of calisthenics. With calisthenics exercises as its base, plyometrics take these exercises a step further. Plyometrics incorporate agility and explosive movement to create high-impact exercises. Some examples are burpees, jump squats, and plank jacks.4

    Photo by Alora Griffiths

    Resistance training is otherwise called weight training. It involves the use of free weights and other heavy gym equipment. There are pros and cons to weight training in martial arts. One of the biggest advantages is that your strength skyrockets, and you build muscle mass. However, muscles are heavy. Increased muscle mass can make your movements sluggish and make cutting weight much harder.

    In any martial arts discipline, strength and power are good, but the proper execution of strategy and technique is paramount. Training typically makes use of bodyweight exercises incorporated with discipline-specific drills. Such routines help strengthen and condition the body and master the execution at the same time.

  • Home Bodyweight Workouts for Strength and Conditioning

    Here are some bodyweight workouts you can try at home:

    3 Sets with 30 seconds rest between exercises

    • 20 Wideout squats
    • 10 Push ups
    • 20 Mountain Climbers
    • 10 Burpees
    • 20 Sit ups
    • 10 Supermans

    Why not add some boxing in?

    3 Sets with 30 seconds rest between exercises

    • 2 minute Shadow boxing
    • 10 Burpees
    • 20 Sit ups
    • 10 Pull ups
    • 20 Dips
    • 50 Star Jumps

    Finish with some footwork ladder drills.  Try some of these: