Author Topic: effective training while traveling  (Read 2647 times)

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LBSS

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effective training while traveling
« on: June 11, 2013, 12:05:03 am »
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Sup. Question for the Lance, AlexV, or anyone else who wants to weigh in. I travel a fair amount for work. Trips are 1-3 weeks, although more toward the short end of that spectrum, and they include very long times in transit. When I'm traveling I have access to a jump rope, some DBs, maybe a flat bench and some exercise machines. and very limited space, so no possibility of running, approach jumps, etc. Any particular recommendations for ways to continue to train for explosiveness and leaping under those circumstances? Generally I try to do some conditioning, as much stretching as I can (throughout the days, not just at workout times), and some BB-type work, as well as SVJs and depth jumps and tuck jumps if I have the space.

Anything I'm not thinking of?

My next trip starts on Wednesday and I'll be gone 2.5 weeks. Would like to lose as little as possible in that time.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LanceSTS

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Re: effective training while traveling
« Reply #1 on: June 11, 2013, 12:29:37 am »
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  The key to making a schedule like that work for you is not as much what you do on the road as it is preparing for the time away while youre at the gym.  Use volume accordingly, if youre going to be gone for a week at a time, make your squat workout prior to leaving account for that.  Plyos are easier since you can still get some work in there, but you can make a lower body workout done on monday take until the next monday to completely supercompensate from easily if you plan it that way.

 I like single leg pogos for max height in a situation like you describe, I feel like they can also maintain strength if done with enough intensity.  The other stuff you listed is fine, but I would make it a priority to figure out what kind of volume and loading you need so that you can plan to be recovering during your time away from the weight room until you can get back in.  This will apply more for the shorter trips obviously, but you can still have an effective plan for increasing your strength and athleticism if you plan for it ahead of time.
Relax.

Raptor

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Re: effective training while traveling
« Reply #2 on: June 11, 2013, 05:47:07 am »
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You can mess around with grease the groove pistol squat and king deadlifts.

Also, if it's convenient and you can carry something with you, you could get a kettlebell and do KB swings.

But the pistol squats (even box versions of them) - you can do them anywhere. Pushups and one-arm pushups - anywhere. Chinups - on any "bar"... crunches and planks... anywhere.

BMully

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Re: effective training while traveling
« Reply #3 on: June 11, 2013, 10:04:24 am »
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I recommend getting 24/7 gyms. For instance, there are multiple Cardinal Fitnesses in Indiana. Cardinal Fitness has locations all throughout the midwest of the US. I used to go to this one near my house and I'm pretty sure a trucker lifts there late at night. That's where I got the idea essentially.

That way, whenever you arrive in a new destination, they might be open nearby. I say 24/7 because typically these are big chains that have multiple locations and usually have the correct equipment and tone of seriousness. Strip malls gyms sometimes work because they have free weight section and that's all you really need unless you're doing plyos/sprints.

Most of these large chains are only 10 dollars a month. So getting 2-3 is not a huge deal cost wise.

Just a thought.

LBSS

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Re: effective training while traveling
« Reply #4 on: June 11, 2013, 10:29:33 am »
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I recommend getting 24/7 gyms. For instance, there are multiple Cardinal Fitnesses in Indiana. Cardinal Fitness has locations all throughout the midwest of the US. I used to go to this one near my house and I'm pretty sure a trucker lifts there late at night. That's where I got the idea essentially.

That way, whenever you arrive in a new destination, they might be open nearby. I say 24/7 because typically these are big chains that have multiple locations and usually have the correct equipment and tone of seriousness. Strip malls gyms sometimes work because they have free weight section and that's all you really need unless you're doing plyos/sprints.

Most of these large chains are only 10 dollars a month. So getting 2-3 is not a huge deal cost wise.

Just a thought.

i was not clear. i am going to be in afghanistan and then tajikistan. 24 hour gyms are not an option.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LBSS

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Re: effective training while traveling
« Reply #5 on: June 11, 2013, 11:14:16 am »
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  The key to making a schedule like that work for you is not as much what you do on the road as it is preparing for the time away while youre at the gym.  Use volume accordingly, if youre going to be gone for a week at a time, make your squat workout prior to leaving account for that.  Plyos are easier since you can still get some work in there, but you can make a lower body workout done on monday take until the next monday to completely supercompensate from easily if you plan it that way.

 I like single leg pogos for max height in a situation like you describe, I feel like they can also maintain strength if done with enough intensity.  The other stuff you listed is fine, but I would make it a priority to figure out what kind of volume and loading you need so that you can plan to be recovering during your time away from the weight room until you can get back in.  This will apply more for the shorter trips obviously, but you can still have an effective plan for increasing your strength and athleticism if you plan for it ahead of time.

good point, and i usually do try to do an extra hard workout right before a trip. unfortunately i'm going to be gone until almost july and i'm leaving tomorrow, so i really only have one more workout before i hit the road and then extra long to supercompensate and the decompensate.  :uhhhfacepalm:

SL pogos are a good idea, i'm terrible at them so that gives me something to practice and improve on while i'm away. can even do in hotel room. will try to stick to something like this:

- warm up
- SL pogos 2-3 x 5-8
- jump squat + SVJ 2-3 x 3-4
- BSS 2-3 x 8-10
- SL RDL 2-3 x 8-10
- upper push 2-3 x 8-10
- upper pull 2-3 x 8-10
- core 3-5 x 10-20

will go harder or less hard depending on what i think i can get in over the following day or two. if time is limited, priority is pogos and explosive movements. jump rope and MR half tucks for conditioning on off days, and stretching/mobility every day.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

AlexV

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Re: effective training while traveling
« Reply #6 on: June 11, 2013, 11:37:19 pm »
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Like Lance Said make your workouts count now.

I would try to over reach/ over train for the length of time you are going to be gone.  So off for 2 weeks overreach for 2 weeks.  Literally crush yourself.  Volume should rise 50% or so or even 100%, if you cannot do any exercise while gone.  50% if you can do 1 leg DL/RDL/Squat/Bulgarian Split Squats, rope work, jumps, bounds. 

Another idea smash your weight volume (50-100%) and then only do plyos whole gone (standard jumps and bounds not the shock method).  That is block training/conjugate periodization at it's simplest.

Oh and the volume increases but the intensity stays the same. 

I always crush teams prior to winter break and finals.  It'll keep em gaining when they arent lfting

Have a fun trip
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LBSS

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Re: effective training while traveling
« Reply #7 on: June 12, 2013, 08:46:03 am »
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good advice for the future, but i'm leaving today so that's not an option this time. next time(s), though.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

AlexV

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Re: effective training while traveling
« Reply #8 on: June 12, 2013, 07:38:10 pm »
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Exactly,  It was intended for the next times you are travelling.

Good luck over there
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BMully

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Re: effective training while traveling
« Reply #9 on: June 12, 2013, 10:42:25 pm »
+1
I recommend getting 24/7 gyms. For instance, there are multiple Cardinal Fitnesses in Indiana. Cardinal Fitness has locations all throughout the midwest of the US. I used to go to this one near my house and I'm pretty sure a trucker lifts there late at night. That's where I got the idea essentially.

That way, whenever you arrive in a new destination, they might be open nearby. I say 24/7 because typically these are big chains that have multiple locations and usually have the correct equipment and tone of seriousness. Strip malls gyms sometimes work because they have free weight section and that's all you really need unless you're doing plyos/sprints.

Most of these large chains are only 10 dollars a month. So getting 2-3 is not a huge deal cost wise.

Just a thought.

i was not clear. i am going to be in afghanistan and then tajikistan. 24 hour gyms are not an option.


Now imagine your problem is getting into this pool. This is me trying to solve your problem LBSS


LBSS

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Re: effective training while traveling
« Reply #10 on: June 13, 2013, 09:35:18 am »
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lol
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses