Travel Gym: Strength and Conditioning on the Go
Keeping up with the oh so important strength work required to be a robust athlete while traveling around the globe can seem like a mission destined for failure, no matter what intentions you start out with. It needn't though, because with the gear available today even the lightest traveller can take just one or two items that make a full body workout possible in any setting - and if you've carted even one small piece of gear halfway around the world, it's a lot easier to find the motivation to use it! I have refined and tested many different gear combinations to create the best travel gym for me, and the one I have going now seems to be working in terms of keeping it interesting enough to want to use it, and actually keeping me strong.
First of all, the gear. After attending one of their courses last year, I have fallen in love with the simplicity and practicality of BLACKROLL products. Being able to take machine washable, fabric resistance bands that I know won't break is one less worry and a lot more comfortable than the usual rubber ones. Obviously any resistance band will do the trick overall, I have just come to find these ones to be my favourite to use. I pair the resistance bands with some of the fascia release tools that can also be used in a workout. The exact combination of products I take depends largely on how much room/weight I have to work with.
Backpacking Gear (ultralight):
1 Green (Medium) Superband, 1 Orange (Light) Loop Band, Blackroll Mini, and an 8cm ball.
Suitcase/race travel:
1 Green Superband, 1 Orange Superband, 1 Orange Loop Band, 1 Blue (heavy) Loop Band, Blackroll Slim, Blackroll Mini, and an 8cm ball.
You can work with some, all, or a completely different combination of tools to this and still get a good workout in - don't let the fact that you don't have the exact gear someone else uses become an excuse! Obviously the smaller, lighter, and more multipurpose a tool is the better, but start somewhere and adapt. If you can only get one piece of gear, let it be a Superband (or similar resistance band) - they are the queen of multipurpose.
Once your gear is sorted, knowing how to use it is next step. I am by no means an expert, but the workouts I have developed for when I travel work really well for me to stay injury free and strong. You may need to focus on different areas, and if you have specific needs you should always consult a personal strength and conditioning coach, but here are some of the workouts I use almost every trip:
15 Minute Core Workout
Set 1: 3 Sets, 30 sec rest between sets
- 20 Super Band Snatch Grip Leg Drops (shoulders on ground for beginner, off ground for progression)
- 10 Super Band Double Leg Extensions
**Use band colour that suits current strength (orange or green)
Set 2: 3 Sets, 30 sec rest Between Sets
- 20 Super Band Paloff Press (each side)
- 5 Around the World Plank (arm + arm + leg + leg = 1 rep)
** Use any band and adjust distance according to strength for Paloff Press. Hands on Blackroll Slim for plank if available, on ground if not.
Set 3: 3 Sets, 30 sec rest Between Sets
- 10 side plank dips each side (lower hand on Slim roll if available)
- 20 cross body mountain climbers (from plank position with hands on floor/roller, bring knee towards opposite elbow, alternate legs.)
30 Minute Full Body Workout
Warm Up: Activation foam roll, 3 sets of 20 high knees, 20 air squats, 20 push ups on wall/bench
Set 1: 3 sets, 60 sec rest between sets
20 monster walks each direction + 10 banded step ups each leg (super band)
Set 2: 3 sets, 60 sec rest between sets
15 side lying glute clams each side + 12 single arm rows each side (loop band)
Set 3: 3 sets, 60 sec rest between sets
8 Foam roller hip thrusters + 6 single leg squat each leg
Finisher:
Lateral banded push up walk with plank: 4 X10 steps one way, push up or 30 sec hold, 10 steps back, push up or 30 sec hold.
60 Minute Complete Workout:
Warm Up: 5 minute brisk walk or jog, 5 minutes foam roller activation, stationary single leg running motion (stand on one leg, hold core and glutes firm and steady, and circle other leg over ankle, then calf, then knee height)
Set 1: 3 sets, 60 sec rest between sets
- 8 x Loop Band Glute Bridge
- 8 x Knee Drive Step Ups with Super Band (Super band around back leg, drive leg up against resistance)
Set 2: 3 sets, 60 sec rest between sets
- 8 x side plank row (hold side plank while using super band anchored at chest level to perform single arm row)
- 8 x push ups
Set 3: 3 sets, 60 sec rest between sets
- 20 x Loop Band Kicks (10 each leg - check app for instructions)
- 8 x Standing Scale with Blackroll Slim (check app for images)
Set 4: 3 Sets, 60 Sec Rest Between sets
- 8 x Single Leg Squat (Back leg on Blackroll Slim or chair)
- 5 x Plank Round the World (Extend Left leg, then right leg, then left hand, then right hand = 1 rep. Hands on Blackroll Slim if available)
Finisher:
20 X Push up with hands on roller, tuck jump over roller, push up with feet on roller
Post Workout stretch and foam roll
Mobility Work:
Start: 5 Sun Salutations
Foot/Ankle: Plantar Fascia, calf and achilles roll with Mini Roller. Ankle inversion, eversion, plantar-, and dorsi- flexion and calf stretch with Loop Band. Toe Curls with towel.
Knees: Shin stretch (kneel and sit back on feet) and roll. Quad stretch and roll. Hamstring stretch front, outer and inner with super band. Hamstring and outer thigh roll out.
Hips: Hip opener with Super Band, lying swan with Super Band, Triangle pose, Warrior Pose.
Back: Lying windmill, roll lumbar back and shoulders with 8cm ball. Lie with foam roller under lower thoracic and breathe/stretch.Finish: Downward Dog Hold 2 min, Child's Pose 2 min, then savasana deep breaths.
Finish: Downward Dog Hold, then savasana deep breaths.
This doesn't usually go to plan, but depending on my travel schedule I will aim to do the 60 minute workout and 30 minute workout each once a week, the core workout 3-4 times a week after an easy run, and the mobility work I aim to do everyday (it becomes more like 4-5 times a week, but I try).
While I was away in South America, the above was the backbone that then adapted depending on where I was. When I was camping, I did nothing. On absolutely massive running weeks when I was exhausted, I mostly did mobility and core. Then when I had energy or knew I really needed it, I added in the workouts. As with any part of travel, set out with the best of plans but stay adaptable and go with the flow. I would set reminders on my phone for days I intended to do workouts, but if it didn't happen, then I would reset and try again tomorrow.
These workouts can all be easily adaptable, and are at my level so you may need easier or harder. Always do what is right for you, just make sure you try and do something if you want to stay healthy and strong. If you want more ideas or just a change up to keep things interesting, I use the Blackroll App which has many different strength exercises for runners. Sorry I haven't given demonstrations of them all, especially considering the weird exercise names! But check the app or google is your best friend when it comes to videos of almost every exercise under the sun.
Any Questions , comment below or email me :)
~ Keep Rising ~
Still We Rise