I am planning on traveling for quite a while soon (3 months), and unfortunately it’s not gonna be anywhere near proper gyms, crossfit boxes, or any other worthwhile facilities for that matter (Far east). So as for equipment- I can only take what I can carry in my back pack (which will be rings, ab wheel and a jump rope).
My goal is building muscle and getting stronger, and even though I am aware of the limitations I am presenting here, I will be very glad to hear about anyone here with a good workout plan of any sort for upper body, and if anyone can help with lower body as well that will be even more amazing!!
Please help with the challenge
[quote]Matan.Kadim wrote:
I am planning on traveling for quite a while soon (3 months), and unfortunately it’s not gonna be anywhere near proper gyms, crossfit boxes, or any other worthwhile facilities for that matter (Far east). So as for equipment- I can only take what I can carry in my back pack (which will be rings, ab wheel and a jump rope).
My goal is building muscle and getting stronger, and even though I am aware of the limitations I am presenting here, I will be very glad to hear about anyone here with a good workout plan of any sort for upper body, and if anyone can help with lower body as well that will be even more amazing!!
Please help with the challenge
Thanks![/quote]
First I suggest buying a set of resistance bands. Not the cheap tubing ones with plastic handles, the ones by elitefts.com will work well. These will allow you to do almost any exercise with resistance. You can easily do a search for “exercises with resistance bands” to get plenty of ideas.
For the lower body, the bands will allow you to do some loading for squats but you can do pistols, jumps and lunges. For the lunges you can even add weight in the form of a loaded backpack, anything you can hold in your arms.
Well, for the upperbody you have plenty options. A few years ago coach Thibs made alot of vids about neural charge training. The key is short, explosIve workouts with high frequency. Search for them i would say.
If you can take rings, you’re granted. pull ups, chin ups, front levers, dips, l-sit, fall-outs, pushup: do some of these with high frequency and stay away from absolute fatigue so you develop skill. Upperbody and abs will be taken care of. maybe even add some handstand pushups for delts.
the lowerbody is trickier: with just bw it’s hard to load it. But the neural charge series uses alot of jumps, i guess that can be a large component, but be aware of knee damage/shin splints.
Give a try at this chadwaterbury-esque routine for legs:
-test youre max splits squats
-say its 40 each leg, take 20 as a starting point
-do 20 split squats on day 1
-add 1 (for each leg) every day
-built up to a crapload of squats
maybe do that and a bunch of sets of jumps out of a deep squat jumps a few times a day.
Don’t strive to failure or fatigue on an excercise, just do it with really high frequency so you keep sending stimuli.
You can also look into the portable power jumper from monkey bar gym. There are heavier resistance bands that are sold with it. This will give you another option for your legs.
