Training on the Go

By Daniel Dalenberg

Got some travel coming up? How will you deal with training on the go? The best training environments are typically the ones that we have created ourselves, the gym is familiar, your crew will be there, and you know exactly what equipment you will have available. If it is a public place, chances are it is you, your group and same regulars there every week at your usual training time. Training while traveling can create a challenge for well laid out plans.

Combo Day

The first piece of advice for you is to utilize the combo day style of training. Combine your squat and deadlift training into one day. The bench will be the second day, and then days 3 and 4 are the accessory and fluff work. Now, you only have two days a week that matter much and need specialty equipment. With a little bit of planning, you can adjust your week to fit in that quick mid-week business trip easily. In this situation, you don’t have to worry about it at all! Throw the accessory days in during the travel if you can.  These days should be set up in a way that you can get them in at any gym; even a decent hotel fitness center should work.



With the two up, one down philosophy of 10/20/Life, deload weeks are plentiful. While it is less than ideal, a deload can be moved around to accommodate travel. Don’t be afraid to experiment a little with this and take advantage of deloading while on the road. While on the deload, specialty equipment will matter much less and you won’t need any help to get your sessions in. If you can find a gym with a good power rack, then you should be fine. Crossfit gyms can make an excellent spot to get these sessions in since they are full of racks and bars.

Get in what you can

Don’t just skip the entire week even if you are deloading! Deloading is a chance to rest and recover, but many will be left stiff and rusty if no activity takes place. Get some workouts in. Do the McGill work in your hotel room; goblet squats can be done with just bodyweight. Simple stuff like pushups can be done anywhere. Pick a few moves you can do in the hotel room and get your blood pumping. Additionally, bring a couple of mini bands with you on your trip to add some variety. It will make for a better hotel room work out and will add to your ability to train in the hotel fitness center.  Doing something is always better than doing nothing.  Even if its just 20 minutes to get a sweat.

Do some cardio

Along the same thought of just getting some work in, do some cardio! Don’t forget your 10-minute walks. Every hotel fitness center will have a treadmill or two, maybe some other cardio pieces. These walks will keep you moving and get some activity in at least. Whenever I travel for business, I usually end up with lots more walking than usual, both to explore the city I am in and to get some exercise while on the road. Getting cardio done while traveling should be easy.


Don’t worry too much about it

Don’t freak out if you have to miss a couple of sessions. Do what you can, but don’t ruin a trip because you were so focused on still training while traveling. A missed workout or two isn’t going to break your training. Enjoy the travel and be active but don’t sacrifice your trip to train!

Summer is here! Stay cool and look badass in the new PRS USA collection here!

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Daniel Dalenberg

Dan Dalenberg is a pro level raw and equipped powerlifter with elite totals in the 220, 242 and 275 class. Best official raw meet lifts include an 804 squat, 507 bench press, 715 dead lift and 2006 total. Best equipped lifts include an 950 squat, 715 bench, 735 deadlift and 2400 total at 242. Dan has been training under Brian's guidance using the 10/20/Life methodology since late 2010.
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