2.0 No Gym, No Equipment, No Problem! 4-Week Bodyweight Training For Athletes Hub

Welcome to your hub for the 2.0 No Gym, No Equipment, No Problem! 4-Week Bodyweight Training For Athletes program!

Getting Started
  • 2.0 follows the same 4-week format as 1.0. Because 2.0 is a training programming add-on, there will not be additional nutrition and goal setting exercises, but you have 1-on-1 access to the Actualize Team to continue progressing in your nutrition and motivation.
  • IMPORTANT NOTE: You have 8 weeks of access to the training videos of this 4-week program.
Meet Your Coaches
Training & Support Timeline
  • Week 5
    • Training Day 1 (published 12/16)
    • Training Day 2 (published 12/18)
    • Training Day 3 (published 12/21)
      • Training Programming – Week 5: use to follow along
      • Homework (if desired)
        • Training
          • Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
            • Conditioning – Option 1
              • 1 min run to 2 min walk x 6
              • 2.5 min rest
              • Repeat 1 min run to 2 min walk x 6
              • 5 minute walk cool down
            • Conditioning – Option 2 (coming soon)
              • 30 sec high knee / 30 sec rest into 30 sec mountain climber / 30 sec rest = 1 rep
              • Perform 4 reps
              • 2.5 min rest
              • Repeat above for total of 3 sets
              • 5 minute active mobility/stretching cool down
            • Basic SARQ Programming: rather than giving you 4 weeks of SARQ training, here is 4 months you can incorporate into 4 weeks on the 4 off-days of your training or take your time with.
        • Support: email the Actualize Staff at [email protected] with any questions and to schedule a 1-on-1 meeting.
  • Week 6
    • Training Day 1 (published 12/23)
    • Training Day 2 (published 12/25)
    • Training Day 3 (published 12/28, see parts 1&2 below)
      • Part 1
      • Part 2 
        • Training Programming – Week 6: use to follow along
        • Homework (if desired)
        • Training
          • Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
            • Conditioning – Option 1
              • 1 min run to 2 min walk x 7
              • 2.5 min rest
              • Repeat 1 min run to 2 min walk x7
              • 5 minute walk cool down
            • Conditioning – Option 2
              • 30 sec high knee/ 30 sec rest into 30 sec mountain climber/30 sec rest = 1 rep
              • Perform 5 reps
              • 2.5 min rest
              • Repeat above for total of 3 sets
              • 5 minute active mobility/stretching cool down
            • Basic SARQ Programming: rather than giving you 4 weeks of SARQ training, here is 4 months you can incorporate into 4 weeks on the 4 off-days of your training or take your time with.
        • Support: email the Actualize Staff at [email protected] with any questions and to schedule a 1-on-1 meeting.
  • Week 7
    • Training Day 1 (published 12/30)
    • Training Day 2 (published 1/1)
    • Training Day 3 (published 1/4)
      • Training Programming – Week 7: use to follow along
      • Homework (if desired)
        • Training
          • Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
            • Conditioning – Option 1
              • 1 min run to 2 min walk x 6
              • 2.5 min rest
              • 1 min run to 2 min walk x6
              • 2.5 min rest
              • I min run to 2 min walk x4
              • 5 minute walk cool down
            • Conditioning – Option 2 (coming soon)
              • 30 sec high knee/ 30 sec rest into 30 sec mountain climber/30 sec rest = 1 rep
              • Perform 6 reps
              • 2.5 min rest
              • Repeat above for total of 3 sets
              • 5 minute active mobility/stretching cool down
            • Basic SARQ Programming: rather than giving you 4 weeks of SARQ training, here is 4 months you can incorporate into 4 weeks on the 4 off-days of your training or take your time with.
        • Support: email the Actualize Staff at [email protected] with any questions and to schedule a 1-on-1 meeting.
  • Week 8
    • Training Day 1 (published 1/6)
    • Training Day 2 (published 1/8)
    • Training Day 3 (published 1/11)
      • Training Programming – Week 8: use to follow along
      • Homework (if desired)
        • Training
          • Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
            • Conditioning – Option 1
              • Perform dynamic warmup from programming
              • 1 min run to 2 min walk x6, 2.5 min rest
              • 50 yard build ups, run through 50 yards, walk back
                • Reps 1-3 50% effort, 2 min rest
                • Reps 4-6 65% effort, 2 min rest
                • Reps 6-9 85% effort, into 5 min walk for cool down
            • Conditioning – Option 2
              • Perform dynamic warmup from programming
              • 15 second wall lean high knee sprint/30 sec rest, 3 split jumps per side, 30 sec rest =1 rep
              • Perform 5 reps
              • 2.5 min rest
              • Repeat above for total of 3 sets
              • 5 min active mobility/stretching cool down
            • Basic SARQ Programming: rather than giving you 4 weeks of SARQ training, here is 4 months you can incorporate into 4 weeks on the 4 off-days of your training or take your time with.

Additional Resources & Tools

Training
Nutrition

Because you are not expected to eat the same meals everyday on the meal plans above, use this 50 Recommended Recipes resource to add variety and as a shopping list.

Goal Setting & Encouragement

This section will be expanded upon as we add homework and resources each week:

Support

Let’s do this!

The Actualize Team

ACTUALIZE YOUR PURPOSE & POTENTIAL