If exercise is a part of your daily routine, you will know the impact that lockdowns can have on your ability to maintain consistency, and training progressions with limited access to your regular gym, sports centre or local sporting club. This article will aim to highlight the benefits of continuing training in modified ways, and how to minimise the loss of strength gains or the training adaptations you have worked so hard for! 

When we exercise, or train, our body will undertake a series of biological changes which lead to adaptations to better cope with the stress placed on the body during our exercise. These adaptations take time to build. They are, however, reversible, and unfortunately adaptations are reversed in a shorter time frame to which they can be achieved. With this in mind it is crucial to continue to provide load and stimulus to the body that continues to upregulate your training adaptations. 

If you are unable to play a team based running sport for example, you should aim to maintain your running volume. Ideally we would be aiming to replicate your chosen sport/goals. So for a football player, we might see the running volume include durations of medium intensity running, laced with short bursts of high intensity running, for a distance runner, we would aim to see similar training conditions, without a major jump or decline in total kilometers run per fortnight. If you are unable to attend a gym. You could try and incorporate body-weight based exercises such as push ups, or squats to match the muscle groups being targeted with your training routine, and maintain load stimulus to prevent decline in muscular adaptations. 

Although lockdown can heavily impact your training/exercise routines, try and use the time to analyse your methods of training, consider whether increased variety is required, research new drills/exercises, and refocus on your goals. This will help keep your motivation high during the lockdown, and redirect your focus on return to play/exercise with increased drive.