Hotel Conditioning

[yiddles]

Hi all,

I live in Hong Kong and work as a PE teacher and S&C coach for HKRFU. Most of our players work in the corporate world and so travel with work regularly, mostly around Asia. While they are away we prescribe some conditioning sessions that can be carried out in your typical hotel gym/pool.
Generally this consists of body weight circuits (we send iron woody bands with them), tabata style (or similar) intervals on bikes, rowers, treadmills, in the pool etc. We are led to believe that time is of a premium on these trips. 30-45 minutes available here and there.

Since we have been giving the same stuff for some time I was wondering if anyone has any good sessions they have used in the past that have gone well bearing in mind limited facilities at these times.

For example here is a good treadmill session I picked up this morning from my triathlete colleague. You start each run on the minute and jump onto the sides during rest intervals. A good start point is 15secs on: 45 secs off and progress from there the next time you do it. He’s up to 34s:26s…freak.

12 @ 3% incline
12 @ 4% incline
12 @ 5% incline
12 @ 5% Incline
12 @ 6% incline
12 @ 7% incline
12 @ 8% incline
12 @ 9% incline
12 @ 10% incline
12 @ 11% incline
12 @ 12% incline
12 @ 13% incline
12 @ 14% incline
12.5 @ 15% incline
13 @ 14% incline
13.5 @13% incline
14 @ 12% incline
14.5 @ 11% incline
15 @ 10% incline
15.5 @ 9% incline
16 @ 8% incline
16.5 @ 7% incline
17 @ 6% incline
17.5 @ 5% incline
18 @ 4% incline
18.5 @ 3% incline
19 @ 2% incline
19.5 @ 1% incline
20 @ 0% incline

Any ideas would be welcome:)
Cheers all, hope you are well.

[ashley]

I would invest in the combat conditioniong book by Matt Furey, there are some awesome body weight exercises in the book, also check out the http://www.ironmind.com site for a book on bodyweight exercises as well, http://www.combatconditioning.com or could be http://www.mattfurey.com maybe just one t, cheers, ash

[yiddles]

Magic I will pick that up, thanks Ash

[simon15]

Some good ideas from Ross Enamait on rosstraining.com also, his book ‘Never Gymless’ has some good stuff for training when resources and equipment are limted, using bodyweight and everyday objects converted into useful training implements and equipment

[seansurmon]

Hi Guys,

I agree with simon15 on Ross Enamait. I have been using all three his books and he really takes high intensity to another level with the simplest of workouts. what’s really great from his training is the increase in strength for his body size at no loss of extreme explosiveness!
all three books available from his site http://www.rosstraining.com and http://www.rossboxing.com

enjoy and chat soon
sean

[yiddles]

sweeet thanks guys. I’m a big fan of his youtube channel. Impressive! Will pick these up too.

[ashley]

@seansurmon 759 wrote:

Hi Guys,

I agree with simon15 on Ross Enamait. I have been using all three his books and he really takes high intensity to another level with the simplest of workouts. what’s really great from his training is the increase in strength for his body size at no loss of extreme explosiveness!
all three books available from his site http://www.rosstraining.com and http://www.rossboxing.com

enjoy and chat soon
sean

Yes indeed guys some of the stuff on his web site is awesome so well worth a look yiddles, ash

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