Training Twist for Travelers

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Question: I am on the road for my job too often and I need some new ideas for training when time and lack of equipment are issues. I have seen and used your ideas published in your articles from time to time and travel with bands to assist in training but I need something fresh. Can you help me again?
Answer: Give this old idea a try with a fresh twist. All you need is a deck of cards. Choose four exercises, one for each suit and shuffle the deck. For example, hearts are push-ups; spades are squats; clubs are sit-ups and diamonds are burpees. You will notice that none of these exercises require any equipment. Every card is numbered except for the royal suits. For these the jacks are 11, queens are 12, kings are 13 and aces are 14. Pull a card from the deck: 5 of hearts so you do 5 push-ups. The next card is the king of clubs so you are required to do 13 sit-ups. Going through the deck this way is challenging and effective with the added bonus of not knowing what is coming next. You may get the ace of diamonds and do 14 burpees and then get the 10 of diamonds for another 10 burpees. That’s rough. Another way to get in high intensity cardio is to use the stairs. If the hotel has several flights of stairs use those for very challenging uphill bursts for cardio. Run all the way from the bottom floor to the top floor then on your way down go down two flights and back up one. Repeat this sequence until you reach the ground again. Do 3 to 5 sets of these depending on the number of floors you have. If it’s over ten you may want to consider lowering the total reps.
Which is easier to develop, strength or speed? Muscular strength and endurance are most easily trained regardless of the athlete’s genetic potential. If you get stronger you will get faster but the two have to be developed in conjunction with each other. Getting stronger allows you to have more strength in your stride and get out of the blocks or stance more quickly and explosively but it requires training the muscles as they strengthen in the way they are to be utilized in the sport. Speed is trainable if you don’t have it. Great speed is trainable but is more dependent on genetics. The training is the key. With specialized sports being forced on younger and younger athletes little time is spent on actually developing the athlete. Baseball has spring training, a season, travel ball and fall ball. They play more ball than the pro’s. Same for basketball. The high school season, the AAU season, summer league and fall league before the school ball begins again. To develop an athlete’s genetic athletic potential time needs to be spent actually training the athlete. Not just playing the sport. Get in the gym if you can find an off-season.
God bless and keep training,
Daryl

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