“Stay@Home” Challenge – stay fit with indoor workouts

“Adversity has the effect of eliciting talents which in prosperous circumstances would have lain dormant.”

(Horace, Roman poet and satirist, 65 – 8 B.C.)

Because of COVID-19, we are all currently staying at home to flatten the curve of new infections. This time of solidarity confronts athletes with questions: How do I prevent my performance curve from flattening? What types of training are effective alternatives to my normal sessions? What opportunities can I seize?

Scheduled competitions have been postponed or cancelled; depending on the country, our freedom of movement is curtailed for the greater good. The current exceptional situation has led us to reassess and become creative about how to continue training. If you take a look at social media, you will see both professional and competitive athletes in indoor training to improve their foundation. The great advantage is that everyone already has the best training equipment in the world: their own body.

Essential Functional Training
Most of the exercises are from the repertoire of functional training. With this method, all physical abilities can be trained without using additional equipment. Of course, during the sessions at home, the full water bottle can be turned into an additional challenge. In a very short time, the exercises use the entire movement apparatus to improve athletic skills such as speed and explosiveness.

Better performance in everyday life and sports
Anyone who carries a six-pack of water up the stairs needs the necessary strength in shoulders, arms, core and legs. 9 litres of water, therefore, involve several muscle groups and joints. In contrast to strength exercises in the gym, where muscles are hit in isolation, athletic training focuses on a whole range of motion. This has advantages for the runner, as his muscle endurance is improved, for example when he performs a high volume of squat reps with a light weight (in addition to water bottles, milk cartons are also very suitable, as our AZUM athlete Anine proves). As a result, the whole body provides energy. Functional training also prevents injuries by optimizing movement efficiency. Among other things, it ensures even load distribution and improves coordination.

Stimulate body and mind
Those who stay within their own four walls the whole time might know the feeling of cabin fever. Athletic training is a good way to stay mentally healthy. Not only because we feel our body. Thanks to balance exercises, for example, we always give ourselves new stimuli, which ensures that our synapses in the brain are activated. Not bad what these functional training exercises can do, right? If you want to start a training session right now, you can download free plans and exercises for the indoor workout from our AZUM training database. You will find new ones there for instance:

  • Laura Philipp’s 20′ Core Workout
  • a 15-minute swim rope training
  • various role trainings on the bike
  • various athletics and yoga sessions

Coaches can support you in refocussing
Athletes who set themselves new goals and are looking for external sources of motivation are turning to their coaches right now. They know that these are able to provide structured and stimulating input in this exceptional situation. Philipp Seipp is one of them who is in the process of restructuring training plans for his professional triathletes Laura Philipp and Sebastian Kienle. For the next few weeks, he will document his training knowledge thanks to videos and direct it via AZUM for effective implementation by his athletes. See here how such a refocusing to master the “Stay@Home” Challenge” unfolds between him and Laura (English subtitles):