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

Welcome to your hub for the 1.0 No Gym, No Equipment, No Problem! 4-Week Bodyweight Training For Athletes program!

Getting Started
  • Your first step is to watch the short Getting Started On-Boarding Video to learn how the program works and maximize results. Click here to get started!
  • IMPORTANT NOTE: You have 8 weeks of access to the training videos of this 4-week program.
  • It’s then as simple as following the Training, Nutrition Goal Setting & Support Timeline below.
  • Below the Training, Nutrition Goal Setting & Support Timeline you will find Additional Resources & Tools.
  • Already participated in 1.0 and ready for 2.0 and the next 4 weeks of the training progression? Click here to enroll now!
Meet Your Coaches
Training, Nutrition, Goal Setting & Support Timeline
  • Week 1
    • Training Day 1 (published 11/18)
    • Training Day 2 (published 11/20)
    • Training Day 3 (published 11/23)
      • Training Programming – Week 1: use to follow along
      • Homework (if desired)
        • Training
          • Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
            • Conditioning – Option 1: Run/Sprint to Walk Interval (5 Rounds)
              • 1-minute run/sprint into 3-minute walk. Do this for 5 rounds.
              • 5-minute walk to finish
              • How fast do you run? Should be able to hold a conversation while you run
            • Conditioning – Option 2: Basement Tempos (2 Sets of 6 Reps)
              • 30 seconds of high knees followed by 1-minute rest = 1 rep. Do this for 6 reps followed by 3 minutes of rest. Do this for 2 sets.
              • How hard should you push? Should be able to hold a conversation to limit speed of high knees
            • 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.
          • Restoration: Parasympathetic Breathing
        • Nutrition
          • Bottom line, you can’t outwork poor nutrition. We’ll say it again, YOU CAN’T OUTWORK POOR NUTRITION! To help you catch this revelation, read the Actualize Nutrition Revelation–because this idea behind this maxim goes way deeper than what you eat alone!
          • Suggested Reading: High Performance Handbook Nutrition Guide by Brian St. Pierre. A Registered Dietician who works extensively with high performance athletes, Brian provides athletes and parents holistic, cutting-edge information to help you actualize more of your purposes and potential in athletics and life. From nutrition to sleep, shopping to meal prepping, supplements to restoration, Brian covers every category the elite athlete needs in their tool belt.
        • Goal Setting
        • Support: email the Actualize Staff at [email protected] with any questions
  • Week 2
    • Training Day 1 (published 11/25)
    • Training Day 2 (published 11/27)
    • Training Day 3 (published 11/30)
      • Training Programming – Week 2: use to follow along
      • Homework (if desired)
        • Training
          • Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
            • Conditioning – Option 1: Run/Sprint to Walk Interval (6 Rounds, 1 more than last week)
              • 1-minute run/sprint into 3-minute walk. Do this for 6 rounds.
              • 5-minute walk to finish
              • How fast do you run? Should be able to hold a conversation while you run
            • Conditioning – Option 2: Basement Tempos (2 Sets of 7 Reps, 1 more rep than last week)
              • 30 seconds of high knees followed by 1-minute rest = 1 rep. Do this for 7 reps followed by 3 minutes of rest. Do this for 2 sets.
              • How hard should you push? Should be able to hold a conversation to limit speed of high knees
            • 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.
        • Nutrition: if you have not completed the Week 1 Nutrition Homework, make sure you review that before working through the assignments below:
          • Now that you have caught a new revelation for the importance of nutrition, let’s get to questions like, “As an athlete or somebody who wants to move and perform like one, what do I eat and how much?” That’s a loaded question because no individual is the same. There are factors that must be considered like age, body type, body composition (body weight, lean muscle mass, body fat percentage), energy expenditure, type of training, training goal, stress levels–and on-and-on the list goes. This is why at Actualize we conduct personal 1-on-1 nutrition coaching sessions to learn these factors, create a strategy and relationally walk with our clients through their nutrition journey. When we are not able to meet in person, we start with two potential routes:
            • Route 1 – Competitive Athletes: competitive athletes have different energy expenditure and needs than weekend warriors for example. Fill out the Actualize Sports & Fitness Nutrition Worksheet to learn your caloric and nutrient intake requirements based on your 1. Lifestyle/Energy Expenditure 2. Goal 3. Body Type. Note that the numbers derived from this worksheet are a starting place.
            • Route 2 – Those Who Want To Move & Perform Like Athletes: whether you are a weekend warrior or recreationally active, you’re still an athlete, but you may not need the same focus as a competitive athlete. Click here to learn about how to use your hand to implement the portion sizing that aligns with your goals and activity level.
              • Resources:
                • Whether you are a competitive athlete or someone who want to move and perform like one, use these nutrition tools and resources:
                  • 50 Recommended Recipes
                  • Grocery List for Successful Nutrition
                  • See the Example Meal Plan Templates under the Additional Resources & Tools section below
                  • Learning what supports your health, fitness, strength, performance and life goals requires a journey that is both quantitative and qualitative. It’s important to periodically ask questions like, “Am I moving toward my goals in a quantitative way? Am I seeing results?” If yes, “Is this a lifestyle (not a diet or burden) that comes alongside my goals in a sustainable spirit?”
        • Goal Setting
        • Support: email the Actualize Staff at [email protected] with any questions.
  • Week 3
    • Training Day 1 (published 12/2)
    • Training Day 2 – Part 1 & Training Day 2 – Part 2 (published 12/4)
    • Training Day 3 (published 12/7)
      • Training Programming – Week 3: use to follow along
      • Homework (if desired)
        • Training
          • Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
            • Conditioning – Option 1: Run/Sprint to Walk Interval (7 Rounds)
              • 1-minute run/sprint into 2-minute walk. Do this for 7 rounds.
              • 5-minute walk to finish
              • How fast do you run? Should be able to hold a conversation while you run
            • Conditioning – Option 2: Basement Tempos (3 Sets of 7 Reps)
              • 30 seconds of high knees followed by 30 seconds rest = 1 rep. Do this for 7 reps followed by 2 minutes of rest. Do this for 3 sets.
              • How hard should you push? Should be able to hold a conversation to limit speed of high knees
            • 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.
        • Nutrition: if you have not completed the Week 2 Nutrition Homework, make sure you review that before working through the assignments below:
          • Use this Three-Day Dietary Record to journal 3 days of eating. Whether your chose Route 1 (to learn your caloric and nutrient intake requirements based on your 1. Lifestyle/Energy Expenditure 2. Goal 3. Body Type) OR Route 2 (to use your hand to implement the portion sizing that aligns with your goals and activity level) from the Week 2 Nutrition Homework, this journaling will enable you to hold yourself accountable.
            • Not close to your requirements? It’s ok! Learning the nutritional discipline to come alongside your training to actualize health and fitness goals takes time. Keep practicing better choices more often. Remember, you are choosing to fuel yourself with optimal nutrition so you can actualize more of your purposes and potential!
            • Close to your requirements? Great job, keep up the great work!
            • CHALLENGE: in addition to using the Three-Day Dietary Record to journal 3 days of eating:
              • We challenge you for 21 days to implement the 90/10 rule. It’s said a habit takes 21+ days to take hold. 90% of the time eat in alignment with what you learned from your Route 1 OR Route 2 requirements AND 10% also eat whatever you like.
        • Goal Setting
            • If you conducted the Week 2 Goal Setting Homework by watching The 3 Most Important Questions to Ask Yourself Video and by the 3 Most Important Questions Worksheet, well done!
            • CHALLENGE: something very powerful happens when we read our goals daily and our goals to others and invite them to cheer us on and hold us relationally accountable
              • 1. Post your 3 Most Important Questions Worksheet somewhere you frequent often (i.e. bedroom wall, bathroom mirror, refrigerator, etc.) and read once daily.
              • 2. Share your worksheet with your parents and others who you trust to cheer you on and hold you relationally accountable to actualizing your goals.
        • Support: email the Actualize Staff at [email protected] with any questions.
  • Week 4
    • Training Day 1 (published 12/9)
    • Training Day 2 (published 12/11)
    • Training Day 3 (published 12/14)
      • Training Programming – Week 4: use to follow along
      • Homework (if desired)
        • Training
          • Energy System Conditioning & SARQ (speed, agility, reaction, quickness):
            • Conditioning – Option 1: Run/Sprint to Walk Interval (7 Rounds)
              • 1-minute run/sprint into 2-minute walk. Do this for 6 rounds.
              • 3-minute walk to finish
              • How fast do you run? Should be not be able to hold a conversation while you run
            • Conditioning – Option 2: Basement Tempos (3 Sets of 4 Reps/Each)
              • 30 seconds of high knees followed by 30 seconds rest followed by 30s mountain climbers followed by 30s rest = 1 rep. Do this for 6 reps followed by 3 minutes of rest. Do this for 3 sets.
              • How hard should you push? Should not be able to hold a conversation to limit speed of high knees
            • 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.
        • Nutrition & Goal Setting: if you have not completed the Week 3 Nutrition & Goal Setting Homework, make sure you review that before working through the assignments below:
          • Send an email to Actualize at [email protected] to schedule a 1-on-1 phone or Zoom meeting. You will process your goals, training and nutrition.
        • Support: email the Actualize Staff at [email protected] with any questions.
Well done on completing the 1.0 No Gym, No Equipment, No Problem! 4-Week Bodyweight Training For Athletes!

Ready to keep the progress going? Click here to enroll for 2.0 and the next 4 weeks now!

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