A guide to take back control of your training while on the road.

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Lionel Carson
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2 At RITTER Sports Performance, we offer Personal Training, Athletic Development Programs as well as Nutritional Services. Our mission is to Empower You to Pursue & Exceed Your Goals in Health, Fitness & Performance. We coach athletes and clients in the Greater Charlotte area and also offer online options for performance training and nutrition coaching. Our comprehensive approach provides effective programming, coaching and encouragement for individuals and teams to achieve success. We are driven to give you the best program and coaching experience possible. Discover the difference of RITTERSP. Bo Hickey has spent a majority of his life in the water, mainly through a passion of surfing. His other regular athletic endeavors include the sports of basketball, marathon running, swimming, golf, and soccer. Bo has worked with a multitude of ability levels, from beginners to Olympic trials competitors. His training has led him to roles at the Facebook company headquarters as well as with the United States Department of Defense. Bo has completed a B.S. in Kinesiology and a M.S. in Exercise Science. He is also a Certified Strength & Conditioning Specialist through the NSCA. Bo Hickey and RITTER Sports Performance are not liable for your participation in any of the Nomadic Performance programs Before starting any fitness or exercise program ensure that you are healthy and prepared for the physical demands of the activity that you will participate in. If you are unsure about your health and fitness levels, see your healthcare provider before starting any program. Always make sure you have proper supervision during your training sessions and that you are performing exercises with technical proficiency. If you are not performing the exercises with correct form, there will be little gained through your training and your potential for injury will increase dramatically. None of these programs work without implementation. You have to complete the program to see results. The Nutrition Guidelines included in this ebook are just that, guidelines. As with any new diet or dietary supplement, first consult your healthcare practitioner before taking or beginning a different regime. If you are pregnant, nursing, allergic to iodine, use blood thinners, anticipate surgery or are otherwise under medical supervision be sure to consult your healthcare practitioner beforehand. All Contents Copyright 2016 RITTER Sports Performance 2

3 NOMADIC PERFORMANCE is a resource that developed out of necessity. After working with athletes and fitness seekers for years, it became clear that travel was as feared effector of performance. Whether for work or for pleasure, travel can seem like an immovable roadblock on the journey of health and human performance. Many of you occupy jobs that require travel or extended sitting. For the working athlete, this is a scary performance hinderer. Travel and seated behavior is something that performance coaches come across often when working with masters level athletes. Fears of travel: I don t feel like I can complete productive training while on the road. It feels like it takes me a week or more to get back on track after travel. I feel muscular and joint tightness after travel. I can rarely access the equipment I need while traveling. These are all legitimate fears that need to be addressed. That is where NOMADIC PERFORMANCE comes in! This resource will provide a simple, but effective, program to keep you on track during work travel, vacations, walkabouts, or even a typical day behind the desk. By the end of this ebook, you will have the toolkit to design your own travel performance plan. With this purchase, you also now have access to a full exercise library and some pre-made templates to get you going. Whether you re looking to achieve a new personal best in your sport or just find a new level of function, NOMADIC PERFORMANCE will be a simple, yet powerful, resource for you. Life is a journey. Not a destination. -Ralph Waldo Emerson All Contents Copyright 2016 RITTER Sports Performance 3

4 Navigating Fear 5 Sitting Nutrition Travel Training Combating Fear 6 Snacks Research Meal Timing The Program 7 Needs Assessment 8 Assessment Score Sheet Shoulder Touch Overhead Squat Straight Leg Raise Ankle Mobility Test Program Design 14 Exercise Selection 15 Function Performance Pre-Made Resources 17 Program Template 18 Exercise Menu 19 Shoulder Back Hips Ankles Recommendations 23 Links/Resources 24 All Contents Copyright 2016 RITTER Sports Performance 4

5 The first step in managing fear is understanding why the fear is present in the first place. To start, extended sitting has been getting a lot of media attention lately. Some research even points to extended sitting being as negative on health as other more commonly known diseases 1. Not only has it shown increased health risks, it also can have an affect on the body s ability to move efficiently. Sitting decreases blood flow, has an effect on muscle activation, and can cause a muscle to stiffen. These effects can all negatively impact performance. The body is also a creature of habit. As humans, we crave routine. Travel results in a break in this daily routine. The secret of your success is found in your daily routine. -John Maxwell A routine allows the mind and body to go into autopilot mode. It takes away things that an athlete has to think about. This allows an athlete to focus most of his or her energy on the training or a performance goal. Travel pulls us away from the normal schedule. For some, this results in a noticeable stress response. Some people are affected to the point where heart rate will be elevated, body temperature rises, and thoughts run wild. The next reasoning for fear is the break in nutritional habits. Again, the body seeks consistency. When traveling, a person may be exposed to different eating times and overall different meals. This is a change that the body has to deal with. Finally, the accessibility to training equipment is often diminished while traveling. Hotel gyms are usually bare bones and time can be more of an issue. 1 All Contents Copyright 2016 RITTER Sports Performance 5

6 The training side will be addressed with the NOMADIC PERFORMANCE program. An athlete can still complete meaningful training on the road. The first step is to accept that the training may be different from what an athlete would complete at home. Different does not have to mean diminished effectiveness. Keep the end goal in mind. Keep moving forward. Effective training can take place in the space of a hotel room with minimal equipment requirements and minimal time What about nutrition? Luckily a few pre-travel steps can make a huge difference in this realm. When gearing up for a trip, focus on packing a few healthy snacks before starting the journey. Make the food more accessible! Having a small reserve of snacks to get you through the travel can make a huge difference over time. Also, hydration is often a forgotten variable during travel. Make it a priority. The key is to not drink your calories. Focus on quality hydration to complement your quality snacking. Learning about a destination we are traveling to is easier than ever. A simple Google search can lead you to find out about grocery stores and restaurants near your destination. This quick step can pay big dividends during travel. Just like with the snack strategy, knowing where to find good food ahead of time is huge. Performing this activity when you re already hungry after a full day of travel is less ideal and can rush the results. Take care of accessibility before that stage. The last point to release the grip of travel on performance is to aim for similar meal times while on the road. The body craves consistency and likes knowing when nutrients will arrive. Keeping meal times relatively consistent on the road can help with energy levels and overall performance maintenance. It doesn t have to be perfect, just in the ballpark of your normal timing. All Contents Copyright 2016 RITTER Sports Performance 6

7 The need for this book has become very apparent after years of training athletes that have travel requirements as part of their job. However, this program can extend past travel. It also applies to people that sit for extended periods during a workday. This program captures simple, but effective, exercises to help athletes combat the negative effects of these states. The session length is all based on the time you have available. The shortest session takes 15 minutes. The longest session takes an hour. This is all customizable by you. The maximum equipment requirements are a TRX (or other suspension trainer), two tennis balls, and a resistance band. The minimum requirement, your body. By the end of this ebook, you will be able to design your own travel performance program. Access to pre-made plans is also included in your purchase. You also have access to the robust RITTER Sports Performance exercise library. The assessment exercises have picture examples in the next pages and video demonstrations online. As part of your purchase, you receive nine pre-made programs! All premade programs and online resources are available at After purchasing this resource, you will receive an with your temporary login credentials. If you do not receive this (check junk/spam folder), please contact connect@rittersp.com. Let s get started! Movement is the song of the body. Vanda Scaravelli All Contents Copyright 2016 RITTER Sports Performance 7

8 The assessment is critical to unlocking this program s potential. Think of it as a road map to performance. The assessment is simple and should only take about 15 minutes to complete. The only item you need to complete this assessment is a device that allows you to watch yourself move. You can use the camera on your cell phone for this or, simply, a mirror. You can also have a person watch you and complete the scoring for you. Each exercise includes a description and pictures in the following pages. Complete the first exercise and place a heavy focus on how it feels. Do you feel like you get stuck at a certain point? Does one side feel easier than the other? Document all of this. If filming the exercise, set up the camera to be able to capture the whole movement. If using a mirror, make sure you have it set up in the best angle for you to see the movement. Pause after each exercise to write down notes about how the exercise felt (ex. The left side was harder than the right side.). You will also need to score yourself on the exercises as this will direct later steps in the program. Tell me and I forget. Teach me and I remember. Involve me and I learn. Benjamin Franklin All Contents Copyright 2016 RITTER Sports Performance 8

based handouts define your level of readiness and provide

based handouts define your level of readiness and provide Get Moving Vermont! Welcome to Get Moving, a statewide incentive program for individuals and families to become more physically active. You don t have to be an athlete and there are no age or fitness level