If you are away from the gym these holidays or will be struggling to get into the gym here are some exercises you want to focus on to minimize strength loss.
It is easy to keep up your aerobic fitness all you have to do is go for a run but it is a lot harder staying strong outside the gym.
If you do have access to some odd objects use them. It could be Kegs, sandbags, stones etc. Anything you can load up and carry around will do the trick.
Now if you don’t have any of those things available you need to keep up your speed and power training. We are talking sprint intervals where your hamstrings, glutes and quads get a pump on. 400m or less for reps. I.E 5 x 400m sprint : 1:2-3 – Work:Rest or 10 x 200m sprint : 1:3-4 – Work:Rest
Jumping work: Broad Jumps or Burpee Broad Jumps for distance I.E. 10 x 5 Broad Jumps with 2min Rest between sets or 5 x 20m Burpee Broad Jumps (cover 20m in as few reps as possible.
Stair Jumps for height/steps will also work really well.
Be creative with your power training but make sure you do it as the ability to express power and speed is vital for force production when doing heavy barbell work. We are not saying you maxes will go up but you will lose a lot less strength and power by doing these few power sessions until you are back to your happy place with a heavy barbell in hand:)
Let us know if you need anymore help with your training if you don’t have access to a gym over the holidays.
Strength: Strict Press
5 x 5 @ 87% of 5RM
MetCon: 20min AMRAP
10 Power Snatch 40/30kg
15 Burpee Over Bar
20 KB Goblet Squats 24/16kg