Avoiding Set Back While Traveling

By Ryan Hite
USAT Level 1 Coach, NSCA-CPT

With spring close and summer fast approaching, people tend to travel more frequently. Many athletes become frustrated with on-the-road training facilities that are mediocre at best. Here are some hints for training on the road and maintaining your fitness level.

The Hotel Pool Workout

Many hotel pools are often too short to put in much yardage. With a little creativity, the following workout can be done in almost any hotel pool.

Warm-Up—Start with aqua jogging for five to ten minutes. The key here is to see how fast you can move your legs. Do not worry about taking long strides, just keep the legs pumping.

Wall Kicks—Hold on to a wall and get your body parallel to the bottom of the pool. When you’re ready, kick to your heart’s content. If you’re just beginning, try five rounds of 30-seconds each, taking no more than 30-seconds rest. For a challenge, muster through a set of fifteen to twenty 30-second rounds with 15 to 30 seconds rest.

Pulling—You’ll need either a ladder or a pool ledge. Place your toes on the pool ledge or the wrung of a ladder (make sure you can get your feet out of the ladder before you suspend yourself in the water). After your feet are set, get your upper body parallel to the bottom of the pool and start swimming. If your feet are secure you should be able to swim with all your might and still stay stationary. Focus on speed during these sessions to keep it high intensity. Try a ladder of one minute, two minutes, three minutes, and so on, up to five minutes, and take yourself back down. Rest 30 to 60 seconds between each interval. (Tip: If you have trouble reading your watch, try placing it around a heavier object (such as a rock) at the bottom of the pool. This option should work if you are in the shallow end.)

Streamline Jumps—If the pool is deep enough try vertical jumps from the bottom in the streamline position. Keep your elbows close to your ears as you jump. Dolphin kick towards the surface and repeat. Try two to three sets of 8 to 10 reps.

Cool Down—Repeat the same aqua jogging set used for the warm-up.

The Hotel Room Workout

With no traditional strength training equipment, body weight can be an effective way to resistance train. Try the following exercises in circuit fashion. Perform the exercises for 30 seconds, then allow 15 seconds rest to change exercises. Start off with three sets and build up to six sets. Make a conscious effort to perform as many reps as possible in 30 seconds, while maintaining good form. Remember to perform some light walking for a warm-up and cool-down before and after this circuit.

Body Weight Squats—Squat down as if sitting in a chair until your thighs are parallel with the floor. Stand back up and repeat. Remember to keep your back flat and knees in line with your ankle and hips.

Push-ups—Perform from your knees (less intense) or feet (more intense). Position your hands slightly wider than shoulder width apart at chest level. Lower yourself toward the floor and press back up from the floor to repeat.

Back Extensions (Superman)—Start by lying on your stomach on the floor. Place your hands behind your head. Squeeze your glutes and lower back to raise your chest slightly off the ground. Repeat by raising and lowering your chest off the ground.

Crunches—While lying on your back, bend your knees and place your feet on the floor. Crunch your abdominals to bring your shoulder blades off of the ground. Lower your shoulders back toward the ground and repeat.

Stair Run/Walk—Head out of your room to the stairs. You can jog up and down the stairs, walk up and down the stairs, or use a combination of the two. After you complete the stair run/walk grab a drink and repeat the entire circuit.

These two workouts may seem a bit esoteric, but they work in a pinch.