Stuck on a Truck

[emohler]

After a 10 year career as a LEO, and 4 years as a FF/EMT I left the field for a high paying Insurance job. Fell off a roof and got injured and quickly took a job as a Truck Driver to keep the bills paid. I'm healed up but this job has taken its toll on my body. 

I'm ready to get moving again and get my stamina back. Long road ahead but any advice on a workout routine? 

So my schedule normally looks like this:

0400-0600 wake up depending on load delivery schedule 
15 min truck inspection
6-8 hour drive
30 minute break
3-5 hour drive
10 hour break minimum

*Rinse and repeat...

I'm over the road and home only once a month. I have my Power Blocks (90 lbs each) but they don't currently run with me on the truck due to weight issues but I could cut room in for them. I've got my jump rope and tennis shoes but no way to do pull ups that I've found.

Basically I'm trying to figure out how to fit in the workout, and have time to make loads, get 8 hrs of sleep and keep a healthy diet on the road. I prep meals for two weeks when I do get home but the chicken doesn't keep past that and I don't have the option of just pulling in to any Supermarket or business with this 80+ feet of truck.

Any thoughts are welcomed, thanks guys! 

[grayarea]

As I see on your schedule, you only have about 1-3 hours before you need to turn in.

So basically, end shift, do sports, eat, read some, then sleep.

Get a TRX or cheap knockoff (get routines from the net). It only seems gimmicky and flimsy if you never used it.

Half an hour of a good workout with that will kill you, trust me.
You can get any cheap knockoff of the device (They start at ~50$) but the routines from TRX are the best I've seen yet.

My recommendation:
They have a free app for Android and iphone now, get that.

www.trxtraining.com/products/the-trx-app


Redommendation for knockoff kit:
www.amazon.com/G-STRAPS-Suspension-Guaranteed-Resistance-Training/dp/B014QPR854/ref=sr_1_5?s=exercise-and-fitness&ie=UTF8&qid=1488440938&sr=1-5&keywords=suspension+trainer

Seriously, that is basically a 1:1 copy.

The good thing about suspension training is that it actually great for physical rehab. (You mentioned an injury)
You can take weight off a joint or muscle group by simply getting closer or further away from the anchor point.

Another device that should be easy to take with you is a sandbag.
Not punching, but lifting.

Best here is to go self-made.

Get a cheap duffel bag, fill a plactic bag (loosely) with sand. Close with duct tape. Double / triple bag it until you are sure it is not coming out.
Place sand plastic bag in duffel bag.
Enjoy.


Feel free to ask any questions.

[mynewunit]

My last routine 8 exercises of 8 reps. You work up to doing this whole circuit 8 times.
Jumping Jacks
Squats
Atlas Lunge
Burpee
Push ups
Situps
Flutter kicks
Bear Crawl

Obviously, you can swap out exercises to accommodate any injuries. It takes about a half hour to do 8 circuits. This takes no equipment, just some floor. I typically do this like 3 or 4 times a week. I also try to do "body" maintenance. I have some pelvis stuff so I have a bunch of strange stretches and movements. To keep from loosing my mind, I buy a new toy every few months. I bought a jump rope, gymnastic rings, and most recently a kettlebell. My Wife has a TRX with the door attachment and that is cool too.

Food. That is the tricky one. Obviously, the unspoken concern is cost. For me driving comes along with mindless eating. Peter Attia is great resource Eating Academy.  I like Vinnie Tortorich.  The short answer as for stuff that keeps and is good to eat. No Sugar. No grains.  That leaves meats, veggies, berries, nuts, oils, eggs, cheese.  So nothing pasta, rice, bread, candy, cake, crackers, bars.   Once you are under 10% body fat you can add carbs back in.  I try eat over half veggies. Silly things like meatballs marinara on broccoli. Lots of hard boiled eggs, bacon, and carrot sticks.

There are a few variables that will be difficult with your criteria.  You are going to have to educate yourself, because there aren't millions of people who want exactly what you want.  Try a little movement and a few new food choices. Stick with it for a month, re-evaluate and ask new questions.

[digitaltemujin]

My schedule is similar to yours, lots of air travel and hotels. I usually end my day with a brief workout. I have a basic circuit that I make myself do no matter what. Even if exhausted, or I stayed up too late, etc. The days that I have more free time, I get after it a bit more.

Look up the app "7minute workout" by leap fitness group
it has a few circuit protocols that will get you going.
Only takes about 7-15 minutes and you will have done the basics for the day. You will have held the line for that day.

[troy]

So this may not be the best advice but when I recently began searching for a gym to join I did notice some of the larger chains are nationwide (e.g. LA Fitness, 24 Hour Fitness, etc...). As an on the road worker I can guarantee that there would probably be nothing better than seeking out a good gym with good equipment and nice showers to get in some good workouts during your 10 hours off. Even if you were only able to fit this in only half the days of the week it would definitely be a game changer for you.