One22 Isolation Training
We’ve organised this page to give you some ideas for training in isolation. We hope this page acts as something you can refer back to over and over again.
The page is broken up into three sections:
The 'Minimalist Strength' is for those that have, or are willing to get some basic training equipment to store at home – see below for more info.
In order to keep this page simple, we haven’t included a warm-up for every session. But we STRONGLY recommend that you do warm up thoroughly.
Here’s a good template for a warm-up:
Start with a light aerobic activity for 5 minutes (skipping, slow jog).
Move through some key mobility drills – the more active, the better – you could do walking lunges with a twist, some deep bodyweight squats, hang from a bar if available and just lubricate the joints in general.
Hit a few key activation or primer exercises – KB swings, ab rollouts, band pull-aparts, glute bridges – focus on what you’re going to train that day. In general aim to fire up the midline and post-chain (glutes, hamstrings, upper back and shoulder region).
A warm-up is key for getting the most out of each session and for longevity (in sport and in life). Take care of your body and it will take care of you. Foam rolling, stretching and breath work after each session or before bed each night also going a long way to maintaining your meat vehicle.
Bodyweight Only Strength
Here’s a few articles to help you with bodyweight only training:
1. Shoulder tap push-ups 5 x 10-20 with
2. 1 x MAX isometric push-up hold
3. 1 & ½ RFE Split squat 5 x 5-10 each leg
4. 1 x MAX RFE split squat hold
5. Glute bridge + glute bridge isometric hold
30 seconds of reps, 30 seconds of an isometric hold x 5 rounds
6a. Iso Hold YTW 20 sec each letter x 3 rounds
6b. Hollow body rocks x 30-60 sec x 3
1a. Reverse lunge 4 x 10 each leg
1b. Side plank 4 x 30 sec each side
2a. Glute bridge walk outs 4 x 10
2b. Wall walks 4 x 3
3a. Eccentric push-ups 4 x 6-10 (10 sec lowering)
3b. Bird dogs 4 x 3 each side (hold for 10 sec each rep)
4. Finisher 100 x 1 & ½ air squats for time
*Break up however you want to i.e. 4x25, 10x10, 1x100...*
1a. SL RDL 4 x 8 each side
1b. High plank shoulder tap 4 x 8 each side
2a. Dead bugs 4 x 10
2b. Single leg bridge 4 x 10 each leg
3a. Iso-Hold YTW 4 x 20 sec each letter
3b. Y-Handcuffs 4 x 15
4. Finisher = 100 walking lunges
*Every 10 steps = 10 push-ups*
Here’s a few articles on beginning strength equipment:
For our minimalist strength session we recommend that you buy the following
Jump rope | Ab wheel | Olympic Rings | Resistance band/s | One heavy DB or KB | One light DB or KB
You should be able to get the first 4 for under $100 combined. Then another $150-ish for the KB or DB ($154 from NC Fitness for 28kg and 16kg KB).
Here is a list of places you could shop for the equipment. Amazon, NC Fitness, Iron Edge, SMAI, Rogue, Gym Direct, Gym and Fitness, The WOD Life, NC Fitness, Australian BB Company, Aussie Strength.
Warm up for every session
Skipping: 5 minutes
3x10 ab rollouts
3x10 band pull aparts
3x10 KB swings (if DB do 5 each hand)
Minimalist Strength 1
1. Single arm OHP 4 x 8-12
2. Inverted rows 4 x 8-12
3a. Single leg RDL 3 x 6
3b. Suitcase carry 3 x 30-60 sec each arm
4. Finisher 100 x tricep pushdowns and banded curls
100 x crab walks and monster walks
*Break these up however you want i.e. 4x25, 2x50, 10x10...*
Minimalist Strength 2
1. Single arm floor press 4 x 6-8 each side
2. Ring chins 4 x 6-8
3. RFE split squat 4 x 6-8 each side
4. Finisher: 4 rounds
Hang DB / KB snatch x 5 each side
Hang DB / KB clean and jerk x 5 each side
Single arm DB / KB thruster x 5 each side
Minimalist Strength 3
EMOM 28 (start each round on the minute = 7 sets of each exercise)
1a. ½ kneeling DB / KB OHP x 8 each side
1b. Bent over single arm DB / KB row x 12 each side
1c. Goblet squat x 6-8
1d. Suitcase carry x 30m each arm
1 x max push-ups
1 x max inverted rows OR ring pull-ups
The conditioning part of this page was designed to work on the different energy systems. There’s one for sprinting, a longer distance one and a few in between. Completing each of these sessions every few weeks would make for a very good ‘engine building’ program.
For each session, it's important to warm-up thoroughly.
Start with 5 minutes of general aerobic exercise
Stretch as needed (dynamic mobility works well)
Then slowly build intensity into the session
30 seconds on
30 seconds rest 30
Mode: Run, swim, or bike
30 minutes plus
Mode: Run, swim or bike
Aim to breathe through your nose the entire time – (unless swimming)
5 x 5 second sprints
4 x 10 second sprints
3 x 15 second sprints
2 x 20 second sprints
1 x 25 second sprint
Rest: Full - take as much time as you need. The more rest the better. Keep the quality high.
Interval weight training
Choose your own adventure
1. Pick 2 strength exercises
2. 10 reps of each exercise
3. Straight into 1 minute MAX effort (run / row / bike / ski / skip)
4. Rest 90 secs
5. Repeat 5 rounds.
6. 3 minutes rest
7. Repeat with different exercises
10 x push-ups, 10 x KB swing + 1 min max run
Rest 90 seconds and repeat 5 times
Rest 3 minutes
10 x squats, 10 x pull-ups + 1 min max run
Rest 90 seconds and repeat 5 times
4 rounds for time:
20 sit ups
30 push ups
40 air squats