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Any ideas for exercise on a boat to maintain strength?

Answered on August 19, 2014
Created May 30, 2012 at 11:18 AM

I work on a ship. This year i've had an unusually long time at port so i decided to get in serious shape. Over the last 3 months using plenty of advice from this website i've put on close to 15 pounds while cutting 2 inches around the waist. I'm officially ripped and right where i want to be with my physique. I go back out to sea in July and will no longer have time for strength training on a regular schedule for about 6 months. What amount of activity will help me keep muscle mass and what kind of exercises can you recommend while on a boat and in rough weather.

1d02c0c2fa9946de88d8f24e81ca1cf6

(215)

on May 30, 2012
at 06:47 PM

Great suggestion. A very neat and enjoyable programme.

1d02c0c2fa9946de88d8f24e81ca1cf6

(215)

on May 30, 2012
at 06:44 PM

Great suggestion. The books's a touch pricey but it's a very neat - and enjoyable - programme.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on May 30, 2012
at 04:17 PM

yuuuuuup ftw...

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6 Answers

5
C6e32ff9978fe287aa8c1c6be52d9524

(1548)

on May 30, 2012
at 12:20 PM

Lots of body weight. Pushups, Handstand pushups, pullups, planks, and practice gymnastic movements. Planche holds, handstands, etc. Nothing will challenging that core like headstands during stormy, wavy, rough weather!

3
631b29d5ab1146e264e91d08103bb72c

on May 30, 2012
at 01:00 PM

Check out Convict Conditioning from dragondoor.com.

It is based on body weight movements you can do in a very small space with very little (no) equipment.

1d02c0c2fa9946de88d8f24e81ca1cf6

(215)

on May 30, 2012
at 06:47 PM

Great suggestion. A very neat and enjoyable programme.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on May 30, 2012
at 04:17 PM

yuuuuuup ftw...

1d02c0c2fa9946de88d8f24e81ca1cf6

(215)

on May 30, 2012
at 06:44 PM

Great suggestion. The books's a touch pricey but it's a very neat - and enjoyable - programme.

0
863ea097eec7ac11d0d0c95ff294a5d2

on May 31, 2012
at 01:50 AM

instead of spending money on books with no explanations of why some things are required and some are not, learn the base a bit in Delavier's book [it is very well welcomed on the forums] and visit http://www.exrx.net/index.html very complete, free website with precise description of what goes on for each movement.

you really do not need much books cheers

also, you can buy elastic bands on amazon with various strengths; it does not replace a complete dumbbell set, but you can do a bit more than the exercises for with bodyweight only.

0
77877f762c40637911396daa19b53094

(78467)

on May 30, 2012
at 05:56 PM

Can you take a small amount of equipment? If you can, then take this http://www.sierraexercise.com/The_Hook.html

0
81fca18329e68e227cdfef3857bfef96

(1320)

on May 30, 2012
at 02:59 PM

Do 3 strength work outs and 2 sprint work outs and you should be fine. You will lose some strength at the top end without continually lifting heavy weight. I suggest you work on increasing muscular endurance (more reps). You can quickly gain back top end strength once you get back to port.

Pull-ups and push-ups for upper body. Lower body I would focus on lunges and squats. Buy a weighted vest before you go to add resistance to the movements. Just keep adding weight until this is difficult (many weighted vest go up to 100+ pounds). I am assuming you will not have access to any heavy equipment.

For BW/low weight squats, I would do 3-5 sets of 20 reps. Also consider jumping squats for an explosive element to involve more muscle fibers. The sprint idea is a good one if feasible (run 10 sprints of 25+ yards. walk back to the starting line taking 1-2 minute rest).

For push-ups I would focus on 5 sets of 15-20 with weighted vest. Nice and slow. Count one one thousand, two one thousand as you go up and down for each rep.

For pull-ups I would focus on 5x5 sets with weighed vest.

0
10cadc0a2dff90c849c6d088832be324

(741)

on May 30, 2012
at 12:41 PM

Measure out a section of the deck for sprints 2-3 times per week. Even walking will help maintain your body mass.

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