Port Adelaide midfielder Tom Rockliff shares his go-to home workout to maintain fitness while waiting for the season to resume

Stuck at home but want to work on your strength and fitness? Port Adelaide midfielder Tom Rockliff shares his go-to workout which might have you looking like Rocky or even Rocky Balboa.

Tom Rockliff testing out his shoulder on the Power’s pre-season camp to Maroochydore. Picture: Sarah Reed.

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Adelaide and Port Adelaide footballers are no closer to knowing when the season will resume but are continuing to train in isolation to make sure they are ready to go when they get the green light.

Power midfielder Tom Rockliff spent two weeks in home quarantine after their Round 1 win over Gold Coast but is now allowed to train in groups of two as per government regulations requiring them to adhere to strict social distancing.

But speaking on The Lowdown Podcast on Tuesday, Rockliff has shared one of his go-to home workouts which he says can be done without having any gym equipment at all.

“Once you get back in the swing of it the body seems to recover and because you’re just running and doing skills and not being hit, the body feels good,” Rockliff said.

“It’s about completing the sessions as best you can and ticking the boxes along the way until we get the opportunity to go back and train together.

Rockliff is training in preparation for football to return but has no idea when that will be. Picture: Sarah Reed.

“I came up with one (session) that I did a little bit in the off-season minus the push-ups because I had the shoulder (surgery) and was limited a bit, but you can do it however you want.”

He says the combination of upper and lower body weight strength and core exercises can be done in five sets of 20 or four sets of 25 to hit 100 repetitions.