Whether you're a seasoned athlete or just starting out on your fitness journey, having the right training materials and accessories can make all the difference in maximizing your performance and achieving your goals. In this comprehensive guide, we'll explore the must-have items that should be included in your gym backpack.
FOOTWEAR
The foundation of any successful WOD starts with proper footwear. Not all training and sports shoes are good for high-intensity workouts. Look for shoes that are specifically designed for this type of (cross)training. They should offer stability, support, and durability to handle the diverse range of movements in your workouts. You never know which exercises will be included in the WOD - unless you check in advance and switch between shoes accordingly - so it's best to go for an allround shoe that can do it all.
We often see people wearing running shoes but that's a big no-no. This type of shoe is way too "bouncy". That might be beneficial for long-distance running, but they lack stability and support for high-intensity training. You don't want to be wearing running shoes for heavy squats or weightlifting. It will feel "wobbly" and a lot of the power you generate from the legs will be lost by the shock-absorbing soles.
We recommend copping a pair of the most well-known crosstraining shoes around, which are:
- Reebok Nano (our personal favorite, after having tried every shoe on this list and more)
- Nike Metcon
- Nobull Trainer / Trainer +
- Under Armour Tribase Reign
APPAREL
Comfortable and functional apparel allows you to perform at your best during intense WOD sessions. Many people opt for moisture-wicking fabrics that keep you cool and dry, along with breathable materials that allow for maximum mobility. Personally, we never really liked the "look" and feel of these dry-fit materials so we prefer wearing cotton or cotton-blend tees. Preferably a bit oversized, but not too large because then it'll get in the way during the movements. Or better yet: why wear a shirt at all...?
GRIPS AND WEIGHTLIFTING TAPE
Protect your hands from blisters, calluses or even rips with specialized grips and weightlifting tape.
GRIPS
Grips come in various styles and materials, with different levels of protection and "stickyness". They are used to protect your hands and offer better grip on the pullup bar and rig during movements like (kipping or butterfly) pullups and toes to bar. Used materials range from real leather to carbon. You have grips with two, three or even four finger holes but there are also fingerless grips.
Each sort has its pros and cons. We're currently using the Quad Ultra Hand Grips No Chalk from a brand called Velites. These offer excellent protection and grip, but they are bulky so they get in the way during other movements. Try different kinds to find a solution that offers the right balance of grip and comfort for your hands. Whatever you choose, we definitely recommend using grips to avoid bloody hands. Yes, this can and will happen at some point if you don't wear them.
WEIGHTLIFTING TAPE
For the olympic lifts, like the snatch and clean and jerk, you'll be using the hook grip (if not, you're doing it wrong...). This can cause uncomfortable rips or calluses, which can be prevented or made less painful by wrapping your fingers with weightlifting tape. Usually it's the thumbs were it's needed the most.
SPEEDROPE
A common movement during WODs are double unders. Learning to do them can be frustrating enough. Don't make it any harder than it already is and get yourself a proper speedrope. Look for a durable rope with ballbearings for smooth spinning. Make sure that it can be adjusted to the correct length for your height and personal preference. A common mistake we see is that people don't buy their own speedrope. They spend most of the workout struggling and keep having to adjust the rope-length.
WEIGHTLIFTING BELT
For heavy lifting sessions and strength-focused workouts, a weightlifting belt can provide added support and stability to your core and lower back. It's main purpose however, is to provide feedback and to remind you to properly brace before lifting. Choose a belt that is firm yet comfortable, with a width and thickness that aligns with your lifting goals and preferences. When used correctly, a weightlifting belt can help you maintain proper form, increase intra-abdominal pressure, and lift heavier weights safely. During crosstraining workouts a nylon belt with velcro fastening works best, because you can easily loosen or fasten it.
KNEE SLEEVES
Knee sleeves aren't essential, but can be really nice addition to your gym backpack to use during training sessions. Especially those involving squats, lunges, and burpees. Knee sleeves are designed to provide compression, warmth, and support to the knee joint. This can help prevent injuries and increase performance. For movements like lunges and burpees, they're nice to use because when you come into contact with the floor, knee sleeves offer protection from impact and bruising.
Another benefit is that knee sleeves can enhance proprioception, providing athletes with a heightened sense of joint position, which is crucial for proper form and technique. With their versatility and benefits, knee sleeves are a popular choice among athletes looking to protect their knees, improve joint health, and maximize performance.
Knee sleeves come in various sizes, based on the circumference of your knees and legs. Manufacturers usually have a size guide with instructions. Besides different sizes, they also come in different thicknesses, usually three, five and seven millimeters thick. Thicker sleeves offer more compression, support, and warmth but can also limit (fast) movement. For heavy squats for example, we recommend seven millimeters, but for burpees during a WOD, sleeves with a thickness of five millimeter allow you to move faster. In our opinion, three millimeters is too thin to really make a difference.
WRIST WRAPS
Wrist wraps are great accessories for athletes engaging in weightlifting, powerlifting, and other activities that put a lot of stress on the wrist joints. Designed to stabilize and support the wrist joints during heavy lifts and repetitive movements, wrist wraps help reduce the risk of injuries and provide added confidence and security during training sessions.
By wrapping them securely around the wrist, wrist wraps offer compression and reinforcement to the delicate structure of the wrist, helping to maintain proper alignment and reduce strain on tendons and ligaments. This added support can enable athletes to lift heavier while minimizing injuries.
Besides offering support, wrist wraps can also help to avoid grazes, bruises, and a painful sensation while performing certain movement like kettlebell snatches or overhead kettlebell holds. A heavy kettlebell pressing against your lower arm and wrist can become quite painful. Wearing wrist wraps can feel a bit more comfortable.
WEIGHTLIFTING STRAPS
In the world of heavy lifting, weightlifting straps are often hailed as game-changers, and for good reason. These simple yet effective tools offer can benefit lifters of all levels. Weightlifting straps allow you to hold onto the bar for longer, allowing you to focus solely on the targeted muscle groups, without grip strength becoming the limiting factor. This means you can push your limits and train those large muscle groups harder. They're especially great during heavy deadlifts. Incorporating straps in your routine can elevate your performance and maximize gains. If you're looking to achieve your full potential, it's time to strap in.
HYDRATION
Don't overlook the importance of hydration during and around your workouts. Stay hydrated throughout the day by drinking water. During intense training sessions and heavy lifting, consider performance drinks that are high in carbs and that might contain electrolytes and/or caffeine. Our gym backpacks have bottle/shaker holders on both sides.
CONCLUSION
By equipping yourself with the right training materials and accessories, you can elevate your performance and unlock your full potential. Whether you're lifting heavy or tackling a challenging AMRAP, chipper, or EMOM, having the proper gear and equipment can enhance your comfort, safety, and overall training experience. Gear up, show up, and crush your WODs with confidence!