NOTE
This is from a series of FREE Content we created during the COVID Gym Shutdown. We made it available to everyone and our business was able to survive exclusively on donations and the good will of others! Because of that I want to make sure this content will remain available for FREE to anyone that needs or wants access to it.
Keep in mind most of this content was created in 2020 and designed specifically to keep people training with minimal equipment. While it’s still super valuable, it may not be reflective of the way we would do things now. But the more important thing is to get moving! So enjoy!
FREE Home Training
Programs & Challenges
Welcome Friends and Family of Game Time Strength (GTS) & 4 Star Gym!
Let me preface this with the fact that I despise posting shirtless pictures of myself on the inter-webs, but figured it would be helpful for you to see my body composition results after training at home the last two months.
FREE
We’re all in the same boat here — No gym access with limited access to training equipment, barbells and weights.
In an effort to do my part in the world, I’m on a personal mission to help 1000+ people over this quarantine period with our training system delivered to you At-Home. And because finances are tight, I’m giving it all away for FREE.
Over the past 10 years, I have trained over 1000 athletes worldwide with the GTS training system. Our system typically contains tailored programs for each individual athlete. Now that we are all stranded outside of gyms, and some without equipment. I have developed an new program for all of us trapped at home.
Our Home Training Program allows you to customize your exercises based on what you currently have access to, all while integrating the core aspects of the GTS training system.
PROGRAMS
Our Home Training Programs began with our 14 Day 200 Rep Daily Training Challenge, then our 21 Day Home Training Challenge, and now our 4000 Rep Home Training Challenge.
Since many of you are new to training, or haven’t trained in a while, we recently created a 10 Day Training & Movement Fundamentals Program designed to slowly ramp up those of you new to our training system.
In our 10 Day Training & Movement Fundamentals Program, we’ll review all of the primary movement patterns you’ll see throughout our challenges, let you experiment with exercises that work for you, share our best practices and training habits just like we would with all our local GTS Athletes on their first week at the gym.
RESULTS
Over the last two months I’ve dropped 15 lbs of fat, and my work capacity has increased dramatically. I’m standing taller, moving better, feeling great, and best of all, I managed to maintain most, if not all, of my barbell strength.
My rule of thumb as a coach has always been that I would never put my athletes through anything I haven’t first thoroughly tested on myself. And that stands true here. I’ll be sharing the exact training and nutritional strategies I used these last 2-3 months at home.
90% of my workouts have been done at home with no more than 50 lb dumbbells, odd objects, bands and body weight.
I’ve only been using our barbell gym to sporadically test my strength 1-2x per week, so I know how this training will impact the strength we have all built prior to quarantine.
TRAIN / SHARE / DONATE
We fully understand there is a tremendous amount of economic uncertainty. Trust me, as a local small business, we are feeling the stress of it all. We truly feel a responsibility to our community to continue to provide service and accessibility, the best and safest way we can, to keep everyone training and connected during this time out of the gym.
The training is completely FREE, no strings attached.
That said, if you happen to have the ability to contribute financially and feel you're getting value from our training, we'd be beyond grateful for a donation. All proceeds help keep our coaching staff employed and our gym rent paid.
If you’re on the fence, I encourage you to try out our challenges for free first, and if you get some value from it consider donating.
Most are contributing between $30-$60 per month, but your contributions, no matter the size, will help ensure we’re still around after all of this! And hopefully I can keep programming for all of you long after all of this is over.
DONATE VIA PAYPAL
OR VIA OUR PAYMENT PROCESSOR
One Time Donation OR Recurring Monthly Donation
If you don’t have the ability to donate, you can also help us by SHARING your results or the link to this page with your friends, family and coworkers. The more people we help, the more feedback, the more we can improve the experience for all of you!
4 Star Gym (GTS Headquarters) has been in business for over 50 years! GTS just had its 10 year anniversary, please help us both stay in business for 50 more!
Sharing our unique programs are our way to express our additional thanks to all of you that have contributed to our success over the years and future years.
Programs / Challenges
Our programs/challenges are unique in that…
We provide access to our special mobile app which…
Delivers the daily lesson, training and videos
Gives you direct message access to GTS Coaches
Provides visibility of your progress, compliance and continued success
You’ll receive:
Daily lesson & training program
Exercise variations based on what equipment you may have at home
Nutrition tips and more!
Our programs are rooted in sound movement mechanics, strength and hypertrophy — no mindless burpees here! (Insert sigh of relief.)
Challenge Select…
Each challenge/program is listed in order and builds on concepts from the previous one.
Depending on your background and recent training history we recommend you start off with either…
10 Day Training & Movement Fundamentals
For those either new to training, want a refresher, need help figuring out exercises they can do from home or want to slowly ease into things.
14 Day 200 Rep Home Training Challenge
For those already familiar with squatting, hinging, pressing, pulling, core and fully body patterns and movement mechanics.
OK - Complete the form below to get started!
Remember, if end up getting any value out of our program please share this challenge with your friends and family OR donate using the links below.
One Time Donation OR Recurring Monthly Donation
Your contributions directly support our gym and coaching staff during the shut down!
We are beyond grateful for all of your support and we look forward to getting you started on your first challenge!
-Coach Jason Kelske CSCS
Owner & Head Strength Coach of Game Time Strength (GTS)
SCHEDULE FREE CALL
Confused? Overwhelmed? Not sure where to start?
Let’s schedule a FREE 15 minute kick off call to get you rolling!