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
- Click here to learn about 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.
- Conditioning – Option 1
- Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
- Support: email the Actualize Staff at [email protected] with any questions and to schedule a 1-on-1 meeting.
- Training
- 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.
- Conditioning – Option 1
- Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
- 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.
- Conditioning – Option 1
- Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
- Support: email the Actualize Staff at [email protected] with any questions and to schedule a 1-on-1 meeting.
- Training
- 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.
- Conditioning – Option 1
- Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
- Training
Additional Resources & Tools
Training
- Basic Speed, Agility, Reaction, Quickness Programming. Get outside and do this on your own!
- Online Video On Demand Library. Use this online resources to be led through additional workouts.
- The Importance of In-Season Training For Athletes & The Training Lifecyle
- Sleep Recovery
- Are you currently dealing with an injury in the Wenatchee, WA and surrounding areas? Cy Grimmett is a licensed Physical Therapist and owns Forge Physio who operates out of Actualize Sports & Fitness in Wenatchee, WA. Physical Therapy is a service allowed to operate during the shutdown. Now is a great time to reach out to address that nagging injury, assess movement qualities, and focus on your health. Email [email protected] to schedule an appointment.
Nutrition
- For the months of November and December receive 15% off all Golden Era Nutrition products! Click here to learn more!
- High Performance Handbook Nutrition Guide by Brian St. Pierre. A Registered Dietician who works extensively with high performance athletes, Brian St. Pierre’s High Performance Handbook Nutrition Guide provides cutting-edge information to help you actualize more of your purposes and potential in fitness and life.
- Example Meal Plan Templates: Most people have difficulty using and sticking with meal plans. This shared, it’s often helpful for people–and athletes in particular–what much they should be eating in addition to the nutrition principles we teach. Fill out the Actualize Sports & Fitness Nutrition Worksheet to learn your caloric and nutrient intake requirements.
- Female Athlete – Morning Training
- Female Endurance Athlete – Evening Training
- Female Fitness Enthusiast – Evening Training
- Female Get Lean – Morning Training
- Female Get Lean – Evening Training
- Female Intermittent Fasting – Morning Training
- Female Maintenance – Morning Training
- Female Maintenance – Evening Training
- Female Paleo – Evening Training
- Male Athlete – Evening Training
- Male Endurance Athlete – Morning Training
- Male Athlete Get Big – Morning Training
- Male Athlete Get Big – Evening Training
- Male Fitness Enthusiast – Morning Training
- Male Get Big – Morning Training
- Male Get Big – Evening Training
- Male Get Lean – Morning Training
- Male Get Lean – Evening Training
- Male Intermittent Fasting – Morning Training
- Male Maintenance – Morning Training
- Male Maintenance – Evening Training
- Male Paleo – Evening Training
- 50 Recommended Recipes: recipes that work in conjunction with example meal plans above
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.
- Actualize Restaurant Cheatsheet (for Wenatchee, WA area restaurants)
- Precision Nutrition Coaching Secrets
- Forget Calorie Counting: try this calorie control guide for men and women
- How to Fix A Broken Diet
- Body Type Eating: Find out how to eat for your body type
- Exercise and Workout Nutrition Explained: What to eat before, during and after
- Three-Day Dietary Record
- Precision Nutrition Super Shake Guide
- Precision Nutrition: The Food Ritual
- Precision Nutrition Protein, Fat & Carbohydrate Chart
- Grocery List for Successful Nutrition
- Precision Nutrition 21 Superfoods Reference Guide
- Precision Nutrition Appetite Awareness Worksheet
- Precision Nutrition Urine Color Chart
- Kitchen Makeover Worksheet
- Readiness for Change Worksheet
- Social Support Worksheet
- Holiday Baking Recipes
- All About Sleep
Goal Setting & Encouragement
This section will be expanded upon as we add homework and resources each week:
- Coaching Corner: Thoughts About The “Common Denominator of Success”
- Be An Unreasonable Man
- The 3 Most Important Questions to Ask Yourself Video & Most Important Questions Worksheet
- Goal Setting Worksheet
- Discipline to Overcome Obstacles
- Being Positive Or Negative Is A Choice
- Down But Never Out
Support
- Email the Actualize Staff at [email protected] with any questions. We are also happy to talk on the phone.
- Social Media:
Let’s do this!
The Actualize Team
ACTUALIZE YOUR PURPOSE & POTENTIAL