HOW TO KEEP STRENGTH TRAINING WHILST ON HOLIDAY
For many of us in the northern hemisphere, we’re at a time where you’re most likely to be heading off on a summer break. But regardless of where you live or what time of year it is, holidays and upcoming vacations can either be seen as a positive break from the norm or a frustrating disruption to your current training plan.
Whilst some may use it as a good opportunity to step away from structured training, if it falls at a time where you’re in the middle of a solid training block it can create anxiety and panic around losing the benefits of the last few weeks and months of hard work. For those who do want to stay consistent whilst they’re away, with a few adjustments, there is plenty you can be doing to get effective, time efficient sessions banked and stay on top of your current training plan.
Now unless you have a fully equipped gym and are familiar with the environment, your main aim whilst away will be about maintaining consistency and working on your weaknesses. It’s not a time for new PB’s and big lifts but rather an opportunity to keep the body ticking over so that when you return home the regressions are minimal.
So being prepared and approaching it in the right frame of mind is the key here and we’re going to share a few of our top tips below.
Key problems you might face when away
Lack of equipment (hardest for those who are used to an fully stocked gym setting)
Minimal space
Different/ Unknown environment
Lack of motivation
Absence of coach (for those used to face to face training)
Guilt around spending time away from family/travel companions
These are just a few of the barriers that you might face, however with the right steps in place we call find a solution.
Embrace a change in mindset
With a lack of equipment we need to be open to finding exercise alternatives. With all our SFE clients who are going on holiday or regularly travel we have to find ways to adapt and manipulate their normal program. If you have a coach, ask them to make some changes, this should be an easy request.
A temporary change in training environment could actually be an opportunity to inject new challenges, refresh your training mindset or work on things that you’ve potentially been ignoring.
However hard it is to get going, we all know how good we feel once we’ve got a session done. So keep that feel good factor by getting the day off to a good start (you’ll also be more pleasant to be around!) Not to mention it’ll make it much easier to get back into your usual routine once you get back home if you’ve keep things ticking over.
Practical steps you can always put into place:
A Plan Is Essential - like always, your plan should be reflective of you and your individual goals. Not only will this help give your sessions purpose, but it’ll increase motivation knowing what the long term aim of each session is. Due to being in a new environment with unfamiliar equipment, reduce your loads and dial intensity and volume back. You want these sessions to be completed with positivity and success.
Optimise Your Training Space - You want to try and create a training space that feels tidy and familiar as soon as you walk in, so that you can maximise your focus and chance of an effective session. Laying your kit out the night before will mean preparation won’t be in the way of getting started. Think about the flow of your session, how will you go from exercise to exercise? Do you have water, a mat or towel and some method of recording your numbers?
Know Your Program - Ideally if you can walk through your program with your coach before going away on holiday, they’ll be able to answer any queries you might have. But regardless, have a look at your program prior to your session, are there any new exercises? What equipment will you need? etc. This will bring much better momentum and energy to your session.
Make Notes - During and after the session it’s really helpful to make a few notes around what worked and what didn’t, did you feel certain things took too long, if so how can this be refined? Like you do at home don’t forget to note down your reps, sets and weights. Doing this will be hugely beneficial to look back on, especially if you’re away for a few weeks or you’re going to be in a similar situation away from home again soon.
Compromise With Family - Chances are your family and friends are pretty used to your level of structured training at home, so when on holiday it’s all about coming to some sort of compromise around how much time you spend training. Before you go, have a conversation and voice your intentions and suggest a clear plan. Try and find a set time that you can get your training in - it may mean getting up a little earlier than everyone else or during the time of the day where the kids are having a nap/down time. If you need to cut down the duration of your session that’s fine too, just focus on the key exercises that are most important to your current goals.
What to take with you?
Even with minimal equipment, it’s possible to get an effective session done, no it won’t be peak output but it’ll certainly be enough to maintain a consistent level of training for a brief period of time over the duration of your holiday.
Depending on your destination and your mode of transport it’s always possible to take a few bits of equipment to help you maximize your session. And for a minimal cost these tools could be in your kit bag for many years to come:
Resistance bands - (probably our No.1 piece of travel kit, super light and really effective)
Suspension trainer/ TRX
Gym Mat or Towel
Inflatable Swiss Ball
Yourself - don’t underestimate the effectiveness of a bodyweight session!
Key Holiday Training Tips To Remember!
Prioritise exercises that work on your personal weaknesses
Include 1 or 2 exercises that you have complete confidence in performing. This will keep your energy and whole approach to the session more positive
It’s fine if your sessions are shorter and slightly lower intensity - remember we’re just looking to keep the body ticking over