Stephen Gamma MA, AT, CSCS
PBR-NY Contributor

Editor's Note: We are excited to add Stephen Gamma of Athletic Symmetry and Pro Prospects Training Center as a regular contributor to our "Perform Like a Pro" segment. Coach Gamma has an extensive background that includes 2010 Strength Coach of the Year in the Appalachian League while with the Kansas City Royals organization. His first article touches on how to get that workout in when your standard options are not available. A great read for PBR-NY alumni now in college and for the HS athlete this week (Holiday Break) but when dealing with snow days, extended breaks, unavailable school weight rooms, etc.

The holiday season is a great time to take a short break from sport-specific, skill training that has occupied much of your time during the fall months. At the same time, we don't want to lose all of the progress made from the post-season and beginning of off-season training. A common question I receive from my college and high school baseball athletes is what they should do during the winter break session when they don't have access to any gym equipment.

The best advice one can give is to keep things simple. While you may not be able to pull a heavy deadlift or do some explosive medicine ball drills at home, you can still achieve a great work out and even continue to get stronger and improve conditioning.

The basics are labeled "the basics" because they have been around forever and bring a ton to the table. Limited room and a lack of exercise equipment is great opportunity to bring your training back to the basics with a wide variety of body weight movements. Not only will they continue to produce strength gains but functionally, they require at the very least, an adequate amount of both static and dynamic core, shoulder and hip stability. Last time I checked, all three regions play an integral role in force production and power transmission from the ground up through the core and terminating at the hand (such as in the throwing motion).

Below is a quick example of a total body circuit that saves time, creates the potential for a greater metabolic demand and may even offer a cardiovascular benefit. There are no plyometric movements or the use of external loads such as resistance bands or dumbbells. If you have access to such equipment at home, go ahead and incorporate as all would be a great addition to this sample full-body circuit.

The repetitions are simply suggestions. Worry less about "Strength vs. Endurance vs. Power" rep ranges and look to maintain a good pace throughout the duration of the workout.

Performing 3-5 rounds with a 45 to 60 second break in between each round will impact the intensity and thus, may be dictated by each individual's level of conditioning.

Elevated Split Squat (Video shown as a Goblet Squat holding weight): 12-15 x per side

 

Standard Push Up: 20+

Scorpion Glute Bridge: 10 x per side

Side Plank w/ Leg Lift: 12-15 x per side

Lateral Lunge: 12-15 x per side

Rotational Plank: 15 x per side

Bio 

Stephen C Gamma holds a Master of Science in Athletic Training from the University of Idaho, a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association and hold certification with Functional Movement Systems.

Stephen is a former Minor League Baseball Strength and Conditioning Coach with the Kansas City Royals and recipient of the 2010 Appalachian League Strength and Conditioning Coach of the Year award.

Currently Stephen is the Assistant Athletic Trainer at Mount Saint Mary College (NY) and Director of Strength and Conditioning at Pro Prospects Training Center (NY) and The Sports Factory in Northeast Pennsylvania.