NO WEIGHTROOM?

NO PROBLEM.

AT HOME
TRAINING
PLAN
-----------------------------------
BEN BREWSTER
Copyright © 2020 by Tread Athletics, LLC. Produced By

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means without written permission from the author. contact@[Link]

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 Waiver and release of liability
(Read closely before performing any exercise in this e-book)

By reading this e-book, you and those whom you represent acknowledge that
participation in these physical activities carries certain inherent risks that can
never be fully eliminated regardless of the care taken to avoid injury, and that
injuries of all magnitudes are possible.

By continuing to read, you, on behalf of yourself, heirs and personal

representatives release and forever discharge and covenant not to sue Tread
Athletics and Ben Brewster, their employees, consultants, sponsors and affiliates
(the “released parties”) from any and all liability from all claims, actions, suits or
other proceedings resulting from personal injury, including death, accident or
illness you may sustain, regardless of fault, arising from or in connection with
activities presented in this e-book.
 Disclaimer

Do NOT attempt any exercise in this book before getting approval from your
physician. This information is not meant to diagnose, treat or cure any medical
condition or replace your healthcare professional. These guidelines and
recommendations are for educational purposes only, and are intended for
healthy individuals 18 years and older.

Know your limits, level of training experience and health status before
attempting or practicing any exercise or nutritional strategy in this book. I am
NOT a dietician. These exercises and/or nutritional suggestions are not meant to
replace any treatment, exercise or dietary regimen prescribed to you by your
physician or registered dietician.

See your physician before starting any new exercise program, and make sure to
stop any exercise if you experience abnormal discomfort, dizziness, nausea or
shortness of breath. Do not perform any exercise unless you are under the
supervision of a certified personal trainer or strength and conditioning specialist.
 A Word On Implementation

• On the following page you will find an upper and a lower body
training plan designed to be used from a home or hotel room.
Built into the plan are several options for each exercise category,
depending on whether you have no equipment, some minimal
equipment, or a partner. Feel free to choose whichever option
works best for you, as we understand that readers are dealing with
varying circumstances.

• A partner is highly recommended if possible because of the added

training options it gives you.

• This is a sample program that does not necessarily represent what

is optimal for each athlete’s specific needs. Understand that
modifying reps, sets or exercise selection from what is listed below
may make sense depending upon your circumstances, and that this
is just a general guide aimed at giving you ideas for your at home
training.
How many days per week should I do this program?

For strength maintenance, look to train upper and lower body twice
per week each. I suggest dividing this up in 3 primary ways:

• 2 Upper / 2 Lower: simply do each of these workouts twice per

week. I suggest a Monday-Tuesday-Thursday-Friday schedule,
using Wednesday and Saturday for basic speed/conditioning
work.
• 2 Total Body Days: by combining the days into one
comprehensive workout, you can drop down how many days
you train to just twice per week. I suggest a Monday – Thursday
schedule here, using Tuesday and Friday as speed/conditioning
days.
• 1 Upper / 1 Lower / 1 Total: by doing one upper, one lower
and one combined total body day, you can still get sufficient
training stimulus while fitting better into your schedule than a 4-
day split for some. I suggest Monday-Tuesday, Friday with
Wednesday and Saturday being for basic speed/conditioning
work.

**Please view this corresponding YouTube video, which has visuals of many of
the exercises. Copy and paste the link into your browser.**

[Link]
Sample Training Program

MONDAY: UPPER A TUESDAY: LOWER A

A1. Main pull – perform 3-6 sets of 6-10 reps A. Quad Dominant – perform 3-6 sets of 10+ reps
Choose one of the following exercises: Choose one of the following exercises:
• Chin-Up (use doorway bar, tree, • Partner Low Row (use towel or • Bulgarian Split Squat (use a loaded • Pistol Squat (use a chair or
etc.) strap as handle) bag or dumbbells) Couch)
• Single Arm Band Row (attach to • High box step downs (do from • Bulgarian Split Squat ISO
stable pole, handle, etc) sturdy counter, table, etc.) Hold x 30-60 sec

A2. Main push – perform 3-5 sets of 5-8 reps Superset with one of the following for 3-4 sets of 3 reps
Choose one of the following exercises: • Broad Jump (make sure to have • Depth Jump (use 12” step, stair
• Weighted Push-Up (use loaded • Assisted Single Arm Push-Up good footwear / traction) or box)

AT HOME backpack or partner resistance) • Valslide Push-Up (use sock or

shirt on wood floor)
• Low Box Jump (try jumping up 2-3
stairs at a time)
• Step Up Jumps (step up and
explode off stair or box)

TRAINING Superset with the following for 3-4 sets of 3 reps:

• Elevated Plyo Push-Up (use a
B1. Hip Dominant – 3 sets of 6-10 reps per movement

PLAN
Choose one of the following exercises:
couch or a sturdy table)
• Natural Glute Ham Raise (will need • Leg Curl Quad Set (use rolling
a partner and a pillow) chair or a sweatshirt on wood
B1. Scap Work – 3 sets of 10-12 reps floor)
Choose one of the following exercises:
Strength • Bent Over Y Raise (use 3-8 lb DB • Partner Seated D2 Pattern B2. Lateral Accessory – 3 sets of 12-15 reps
or available load) • Partner Seated Reverse Fly Choose one of the following exercises:
Training • Bent Over T Raise (use 3-8 lb DB
or available load)
• Blackburns (6x6 sec each position
– use available load, 1-2lbs)
• Cossack Lunge (use a loaded bag, • Partner Hip Abduction (manual
dumbbells, or slow eccentrics) resistance off table / couch)
Superset with Serratus Wall Slides for 3 sets of 10-12 reps
Superset with one of the following for 4 sets of 3 reps
C. Cuff strength / stability – 3 sets of 10 total reps • Explosive Drop Lunge (step back • Alternating Lateral Jumps
Choose one of the following exercises:
and rebound quick) • Repeat Lateral Jumps
• Doorway ISO Holds (external and • Partner 3 Way Rhythmic
internal rotations :03 hold) Stabilizations x :20/position E. Anterior Core – 3 sets of 8-12 reps or 30 sec
• Side Lying External Rotation (use • Clappers x 20 sec (advanced Choose one of the following exercises:
partner or available load) – can do this with or without • Front Plank (walk hands out or add • Valslide Bodysaw (use
partner) weight to increase difficulty) sweatshirt on wood floor)

D. Forearm Work – 1-3 sets of 10 reps F. Lateral Core – 3 sets of 8-12 reps or 30 sec
Choose one of the following exercises: Choose one of the following exercises:
• 6-Way Forearms - Band • Manual Forearms (use a stick • Adductor Hold Side Plank (use • Renegade Row (little to no
or handle. Partner is optional) couch or bench) weight needed)
Contact@[Link]
NOTES

• Movement Prep: make sure to begin the session with soft tissue work/foam rolling, dynamic warm-up and any prehab/correctives specific to the athlete.
We individually program these, in addition to specific plyometric/medball work here depending on the athlete.
• Increase difficulty with slow negatives, pause reps (up to 30+ sec in some cases), or doing reactive explosive reps for these movements.
Where to go from here

If you’re struggling or unsure of where to go from here with your training

or throwing, we want to hear from you.

The fact that you downloaded this plan makes you the type of athlete we
love to hear from. Curious. Detail-oriented. Driven. Accountable. This is
the culture we have created with the 600+ players and 27 draft
picks/signs that we have had through our remote coaching since 2017.

So here’s the deal. Shoot us an email to contact@[Link] and

explain your situation along with what you’re struggling with.

After doing so, you’ll have the chance to schedule a call with one of our
remote coaches to discuss your specific situation and goals moving
forward.

No strings attached.

Before I go, let me just say thank you. It’s motivated athletes like you that
make our job of coaching hundreds of athletes from around the globe
both exciting and fulfilling.

Here’s to reaching your potential,

Ben Brewster, BSc, CSCS

Founder of Tread Athletics

8 Tread Athletics | [Link]