Training and staying in field condition when not on jobs can be difficult for some techs, and I’ve noticed for me, it gets even harder to maintain my training schedule when I’m on a job.
When not on a job I’m very consistent with my training. I train with free weights (a barbell and dumbbells) 3 times a week, I do some kind of martial arts training (usually at least 30 minutes to an hour) pretty much every day but Sunday, and conditioning work (sprinting, jumping rope, or running) 2-3 times a week. When I’m on a job, however, most of that just gets put on “maintenance mode”. Since, both in and out of field work, I sleep poorly; and on a job I’m always sore, exhausted, probably at least slightly dehydrated, and always hungry it can be hard to keep up with training. As always I try to keep in mind the inherent physicality of the job we archaeologists do. We’re walking or at least on our feet usually for 8-10 hours a day and over varying and rough terrain for pedestrian surveys, we usually have to dig and screen a lot too whether for shovel tests, Phase 2s, or Phase 3s. And all of this in whatever weather conditions the field presents- heat, humidity, rain, or cold. So if I’m feeling really run down- like today, I had to take off everything due to heat exhaustion yesterday- I try not to feel too bad about not training, and/or altering a workout. I do think it’s good to try and at least get a little something in a few times a week before or after work though.
So on to programming.
• I schedule strength and conditioning in an alternating fashion.
Ex. Mon- strength, Tues- conditioning, Wed- strength, etc; Sat/Sun (or just Sun)- off
For my purposes I train martial skills on all days that I train strength/conditioning. It may only be 15 minutes, but it’s something.
With strength workouts I always have a push (chest), pull (back), legs, and core stability exercise- a pretty basic, bland, and standard hotel room/bodyweight only type of workout. If there is a gym at the hotel or I’m able to bring my kettlebell on the project then I add other “assistance/bodybuilding” type exercise to assist in those movement patterns. If I’m able to add exercises than I’ll probably switch the split from a full body workout 3 times a week to an alternating upper/lower split.
My lower back has been giving me trouble for a year or so now, so I follow a lot of the advice of Dr. Stuart McGill. He and his team have found that the back, especially lower back, has only so many cycles of bending before things start going wrong; and that the core musculature is mainly designed for stabilization. So he recommends not doing normal sit-ups/crunches, but focusing mainly on stabilization movements like stir the pots, side lying hip raises, and bird dogs held for 8-10secs max- with rep increases to add endurance instead of time increases. A simple Google search will bring up these exercises. With so many archaeologists with back issues I highly recommend reading some of McGill’s work.
For conditioning I alternate between programming more endurance type stuff- jumping rope or running, and intervals- sprints outside or stair sprints in the stairwell.
*I don’t program long distance endurance conditioning/strength training reps as I don’t want/need lactate build up and DOMS (delayed onset muscle soreness) during work. So “long distance” conditioning is only 15-20 minutes of moderate speed, and reps for strength work are no more than 10 if using dumbbells/barbells (though if the hotel only has really light weights I usually up the reps to 12-15 which won’t cause DOMS for me if the weight is light enough). For bodyweight movements, I’m actually trying to up my push/pull numbers so the volume is higher on those, but for lower body exercises like lunges and pistol squats, I keep the numbers sub-15 reps; mainly to spare the knees as much as possible.
For sprint conditioning I keep it simple and just do intervals of 50 and/or 100 meter sprints with a minute of rest in between each bout of sprinting. For stair sprints I’ll run up a flight or two depending on the length and also rest a minute between each bout.
Ideally for me a week would look something like this:
*AMRAP- as many reps as possible- if you can do a lot put an arbitrary cap of maybe 30 reps for time/DOMS purposes
**3×15 is 3 sets of 15 repetitions
No training on or off a job is, or needs to be, set in stone. Things can always be altered and if you’re totally not feeling it, just skip it for the day and do it the next day when you’re feeling more rested. Better a good workout when you’re well recovered than a sub-par workout that increases your recovery time and makes work that much harder.
In this industry you have to be willing to hustle everyday in the field, and though training can be tough, and on the road with a physical job it can be even tougher, with flexibility, a smart training plan, and the right mindset I think it’s very achievable.