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Update On 3/4/5, Training Plans While Traveling

The start of our spring athletics season has really thrown me for a loop, and caused me to deviate from some of my core habits. Training has be inconsistent these past two weeks, but I have still managed to squeeze out some strength gains in this block. Most notably is a 9% increase in my Barbell Front Squat, now at 245 lbs. Trap bar RDL went up to 345 lbs. This became challenging as the knurling on my bar is quite aggressive, and I did not want to wear lifting straps. Lastly, my weighted chin-up went up to 70 lbs. Despite the inconsistency, progress was made, and progress is progress.


This next block is a quick two weeks as I travel and will have limited access to equipment. The focus will be a blend of arms, core, and conditioning. I find these areas are the easiest to train with minimal equipment. There are two upcoming trips to Florida, one personal, one for work. The first is a 4-day weekend where I will not have access to a gym. The plan is to do bodyweight and resistance band exercises. And who knows, I may just go for a run (GASP). As for my work trip, the gym there has dumbbells, machines, cable tower and an array of cardio equipment. You can check out both of my training programs below.


Once we are back home and into our routine, we have one week of power development and then transition into five weeks of emphasizing the big three. We will discuss what that looks like in a future post. Hope you find some value from the training programs shared below:


Bodyweight & Bands Only

Day 1: Core



3 Rounds



Core Circuit:



A1)

Hollow Body Hold

30"

A2)

Sit-Ups

10

A3)

Reverse Crunch

10

A4)

Side Planks

30"

A5)

Long Lever Plank

30"




Day 2: Lower



3 Rounds



Lower Circuit:



A1)

Front Squat

10

A2)

Reverse Lunge

10

A3)

Back Squat

10

A4)

Good Morning

10

A5)

RDL

10

A6)

Calf Raise

20




Day 3: Lower



3 Rounds



Lower Circuit:



A1)

OH Tricep Ext

10

A2)

Hammer Curl

10

A3)

Close Grip Push-Up

10

A4)

OH Curl

10

A5)

Front Raise

10

A6)

Pull Apart

10





Finisher: 50 Push-Ups



Hotel W/ Equipment

Day 1:



A1)

Stationary Lunge

3x8

B1)

RDL

3x8

C1)

SL Calf Raises

3x15

D1)

Hollow Body Hold

3 x 60

E1)

Bike

10 x 15" / 45"




Day 2:



A1)

Chin Ups

3x8

B1)

DB Bench Press

3x8

C1)

DB Row

3x8

D1)

50 Push-Ups


E1)

Bike

10 x 15" / 45"




Day 3:



A1)

DB Shoulder Press

3x8

B1)

DB Hammer Curl

3x8

C1)

Rolling Tricep Ext

3x8

D1)

Sit-Ups


E1)

Bike

10 x 15" / 45"


With gumption,

Dan



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