Strength Training At Home

At least we have gravity in our isolation...

Greetings everybody, I hope that all of you are staying healthy, hygienic and safe! For those of you who do not know me, my name is Troy Kulasekere and I am De La Salle’s strength and conditioning coach! I hope that given the circumstances, you’ve all had a nice March break and are ready to continue you on in the virtual school year. Given that all public recreation facilities are closed, I’m writing this to offer a little insight into the creativity of working out at home as well as an effective routine with little to no equipment. As you’ve noticed above, there are three astronauts taking time to ensure they maintain their physical fitness and incorporate some level of strength training. With zero gravity, comes serious repercussions to muscle and bone tissue, which is why astronauts have to take into consideration some form of strength training while on missions to help slow down the rate of both bone resorption (bone demineralization) as well as muscle atrophy (breaking down of muscular tissue).

Due to our own circumstances, instead of being upset that we may not have access to fancy equipment, we need to look at what is available to us, where can we create force to strength train? One example I’ve already used which there is plenty to go around... Gravity! This is why doing a jump squat is so much more challenging than a regular squat, or why trying to go slow on the way down during a push up is twice as hard as a regular push up. At the end of the day, strength training is simple physics, Force = Mass X Acceleration (F = MA). A famous Russian sports scientist by the name of Yuri Verkoshansky (believed to be the father of plyometrics, jump training) referred to strength training as “force training”. He applied his model to his athletes and it's now the foundation for much of the modern-day strength and conditioning you see your favourite athletes perform. I am providing a very simple template to help you challenge yourself, track, organize and get up to generate some force!

Yours in strength,

Troy Kulasekere, CSCS


Home Work Out Program and Tracker

All exercises performed can be found by clicking on the link below:

*Remember to challenge yourself and if you need help with the program get your parents to do it with you!
*Under “Week”, you can record how many reps or how long you did an exercise, keep track and always challenge yourself! *Can be done 2-3 times per week! make sure you rest a day in between and do some cardio like jogging!

WARM UP: (Perform 3 times through with no rest!): Jumping Jacks x 20, Burpees x 10, Arm circles x 10, Inch Worms x 5


AMRAP: As many reps as possible ALAP: As long as possible
SL: Single Leg
BW: Bodyweight

Superset: (exercises are done in consecutive order and then you rest!)

SUPERSET #1: Rest 1 minute after A3 


Sets Reps Week 1 Week 2 Week 3
A1 Push-ups 3


A2 Leg Lift 3 10 to 20      
A3 BW Squat 3 10 to 20      

SUPERSET #2: Rest 1 minute after B3 



Sets Reps Week 1 Week 2 Week 3
B1 Superman 3 10 to 20      
B2 Plank March 3 10 to 20      
B3 Reverse Lunge 3 10 to 20/Leg      

FINISHER: Rest 1min after D1 



Sets Reps Week 1 Week 2 Week 3
D1 Plank 3 ALAP      


  • ➢  Always remember, technique and form are first! Make sure to do the exercise properly!

  • ➢  Keep track and always challenge yourself

  • ➢  For those of you who are advanced: How to make exercises more challenging if not equipment is available?

    1. a)  Wearing a backpack full of textbooks for your lunges and squats

    2. b)  Add a small jump to squats (make sure to land in your squat); or do clap push-ups!

    3. c)  Go slower on the way down during pushups, squats, lunges (aim for 3-5 seconds)

    4. d)  Replace walking lunges with Bulgarian split squats

      EXTRA CHALLENGE: MOST PUSH-UPS IN 10 MINUTES... Mine was 126, what’s yours???