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For those who will host workouts, remember that as soon as ONE athlete tests positive for #COVID19, everyone who trained in close proximity to that athlete may need to self-quarantine. Here are few recommendations that I've picked up through collaboration with my colleagues.
Following these recommendations will not guarantee prevention of #coronavirus transmission during workouts. These are meant to promote a productive training environment while reducing germ circulation. Please contribute by sharing your ideas as well:
- Athletes must take responsibility to stay home if they have the slightest signs of illness.
- Require and observe athletes using hand sanitizer before entering the weightroom. Require hand washing and full drying if sanitizer is unavailable.
- Prop weightroom doors open so people don’t have to touch them when they enter and exit.
- Have athletes enter through one entrance and then exit through different one. One way traffic in and out of the weightroom.
- Determine how many isolated stations (at 2 m radius) can be created. For example, if the weightroom has 15 platforms, only allow 15 athletes in the weightroom at once. Placing med balls, dumbbells, etc. at each station can increase the variety that can be provided there.
- Place a clean towel and disinfectant bottle at each isolated station so that athletes can wipe down before and after their workout.
- Staff should clean each station after each workout.
- Design workouts that can be performed alone using only the equipment at one's station.
- Prescribe exercises that do not require a partner or a spotter as this would break social distancing recommendations. Remember that both hypertrophy (and in turn strength) and power can be developed with submaximal weights by manipulating volume, tempo, and speed.
- Do not prescribe any exercises requiring athletes to come in contact with the same equipment (plates, handles, etc.) during the same workout.
- Prescribe exercises that don't require contact with the floor, perhaps a station's greatest collection place for respiratory droplets.
- Avoid group warm-ups with lines. Lining up behind each other would not follow social distancing guidelines. Instead, athletes can be spread across from each other (like a sideline), and this is particularly easy in outdoor training settings.
- Hosting as many workouts in outdoor settings as possible can limit weightroom traffic. We have the expertise and creativity to provide adequate flexibility, warm-up, plyo, agility, BW strength training, and conditioning that can be performed outdoors with minimal equipment
- Designing remote programs for outdoor training areas, like a park, eliminates any recommendation for athletes to visit public training facilities, who will certainly use varied protocols to prevent spread of germs.
- The #coronavirus #pandemic is unprecedented in all of our lives. Both exercise and being outdoors promotes better mental health. Consider hosting outdoor training opportunities whenever possibles to help people cope with the stress, anxiety, and uncertainty.
That's all for now! These recommendations focus more on how to manage training programs and environments and less on cleaning protocols. Please contribute by challenging any item on this list or by adding further recommendations.
Two very recent publications recommend exercise in the midst of #coronovirus. Just remember that while symptoms may be mild for most of us, we have a social-responsibility to protect our elderly and minimize strain of the medical system. #FlattenTheCurve
Those publications are here:…
To support recommendations for outdoor training, I'll share research I can find about effective body-weight training options. For starters, this BW circuit caused greater metabolic stress in women, even though they reported lower RPEs than men. #LikeAGirl…
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