Home Gym Workout Plan – Planning To Succeed

In this article I want to talk about your home gym workout plan. I’m not going to go into elaborate details of all the different exercise that you can do for each body part; this is just a quick guide to point you in the right direction when developing your home gym workout plan.


The number of exercises using free weight, machines and your own body weight are endless; it’s just a matter of choosing the right combination of exercises to help you achieve your own individual fitness goals.


Train For The Event

All sporting codes, martial arts disciplines, and the various forms fitness training have a specific set of skills that a participant needs to develop in order to perform at their peak.


It is very important to identify exactly which of training aspects “aerobic fitness, strength and conditioning and flexibly” are relevant to your sport that you need work on. In order to get the maximum benefit out of our training you may need to work on 1, 2 or all 3 of the training aspects.

Martial - Arts


“What does train for the event mean?”  Training for the event means that you incorporate all the required skill sets of the event into your training.


Example: When I was training and teaching martial arts we had a saying “train for the event by training the event” For instance if you were preparing for a grading, first thing was to get the criteria of the grading. The grading for each belt level has a format i.e. katas, set sparring, free sparing, breaking boards…..


The philosophy is to condition your body to have the strength, endurance and skill to pass all facets of the grading criteria; so I would put myself or my students through a complete practice grading several times before the real grading in order to be prepared and confident of passing the grading.


Why Do You Need Training Program

I’m going to continue on the martial arts theme for a minute. While I could get all the martial arts training that I needed at the dojo, there were other aspects of training that I could work on at home to further improve my strength, speed and flexibility.



Why do we need a training program? We need a training program to target the specific aspects of your development that you work on.


Whether you’re a football player, soccer player, basketball player, martial arts trainer etc. or simply training to improve yourself, you need the appropriate set of exercises and routines that targets the aspects of your training that you’ve identified as necessary to work on.


All sports have different rules, skill sets and physical attributes that a player is required to possess in order to excel. Different types of training produce different results in the body. It is imperative to do the right type of training to suit your goals. While other types of training can still give you good results, they may not suit your goals and could in fact be very detrimental to your success.

Identifying The Right Exercises To Supplement Your Chosen Sport

The body has an incredible ability to adapt to its environment. This includes the gaining of strength to accommodate the new increased workload when the repeated stress to the tissue requires it to.


The term for this change in the body is called “Hypertrophy” and can be described as the thickening of muscle fibres when the body has been placed under the right amount of stress to create larger stronger muscles to adapt to the increased workload.


Hypertrophy is made up of two categories; “Myofibrillar Hypertrophy” and “Sarcoplasmic Hypertrophy” and can be simply explained as the number of reps per set. Myofibrillar hypertrophy equates to heavier weight and low reps and sarcoplasmic hypertrophy equates to lighter to moderate weights and higher reps.

Basketball photo


Endurance based training: My formula for sarcoplasmic hypertrophy growth is higher reps (15 to 20), lighter weights and short breaks between sets. This type of training is great for endurance athletes like rowers, soccer players, martial arts trainers etc. as it conditions the muscles to perform under load exertion for extended periods of time.


This has been my preferred method of training for over 20 years now because it enhances my martial art skills by adding strength and power, but not impeding my speed or endurance with excessive bulk.


Strength training: Consists of moderate volume of reps (5 to 8) of 4 sets and heavy resistance weights. This is usually the preferred type of training for body builders and athletes whose sport requires short bursts of explosive speed and strength, i.e. football players, basketball players etc.


Power training: Consists of low volume of reps (2 to 5) and very heavy resistance weights. This type of training is used by power lifters and competition athletes such as football players to build explosive strength.


American FootballPower training is used in conjunction with strength training and the sporting codes’ own individual skills training programs.


It is important to understand these principles of in order to create a training plan specific to your goals.


For example: power training might not be the best type of training for an endurance athlete whose sport requires hard lean muscles, speed and endurance. While you might end up with a powerful physique from power training, you will also be bulkier and slower, not attributes conducive to your sport.


The key is understanding what your sport requires and which combination of training principles will help you achieve best results.


Diet And Sports Supplements

A healthy balance diet is the foundation to get the best performance from your body. Combine a balanced diet with a good training plan and you have the keys to success.

Food photo


For maximum benefit you must eat sufficient healthy food to promote muscle growth and lower your calorie intake to promote fat loss.


Cardio: Cardio burns calories; it does this by raising your heart rate to the rate at which your body burns calories, therefore a good cardio session should be approximately 30 to 60 minutes.


Strength training: Strength training builds lean muscle and boosts your metabolism; building lean muscle also helps to burn fat.


What is a supplement? A sports supplement is product that aids in enhancing your training performance. They are divided into 3 categories, pre-workout, intra-workout and post workout supplements.

A supplement should be considered as an addition to a healthy diet, not a replacement for one. Without a healthy diet supplement are not going to be effective.


Pre-workout supplements:  These are supplements are usually in powder form which you mix with water and drink prior to your workout. There are a wide range of pre-workout supplements on the market and they vary in potency. These supplements can increase your focus, endurance and the pump you get from your workout.


Intra-workout supplements: These supplements are usually in powder form which you mix with water and drink during to your workout. Intra-workout supplements are basically a combination of “branch chain amino acids, (BCAA’s), essential amino acids (EAA’s) and electrolytes”.


In simple terms BCAA’s are like a shield around your muscles, they prevent the breakdown of lean muscle mass and aid in recovery.


Electrolytes are the chemicals that form electrically charged particles (ions) in bodily fluids. A steady ingestion of electrolytes during training helps keep the body hydrated and prevents cramping by replacing what you sweat out.


Post-workout supplements: The most widely used form of post-workout supplements are proteins. They are best taken within 1 hour after training. Proteins stimulate muscle growth and aid in recovery after training. They also help to increase lean muscle mass, gain strength and promote fat loss.


Other dietary supplements include vitamins and minerals such as vitamins A,B,C,D & E, fish oil, zinc, magnesium, glucosamine etc.





Whether you are training to supplement your sport or working on your own fitness goals, this is just a guide to help you understand some of the different principles of training and the different results that they produce.


The idea is to create a workout plan that will optimise your home workouts and maximize your ability to achieve the best possible results while not being detrimental to your ultimate goal.


If you ever need a hand or have any questions, feel free to leave them inside and I will be more than happy to help you out.