RossTraining.com Blog

The RossTraining.com message board has been temporarily disabled.  I am experiencing database problems and am working to resolve the issue.  I hope to have the boards back up within a few days (at most). I will post any updates to this blog entry.

I apologize for any inconvenience.

Thank you,

Ross Enamait

Throughout this holiday season, I’ve received several emails from readers inquiring about recommended equipment purchases. Many have asked what is best to buy with 50, 100, or even 200 dollars. My response is always the same. Monetary value does not always equate to actual value. Some of the best equipment that I use is homemade. I’m obviously not suggesting that I can build everything, but it is worth noting that more expensive purchases do not always equate to more value.

Throughout this blog, I often reference the homemade equipment sticky found within my message board. This isn’t by accident. I happen to enjoy building homemade training tools. I’m not the handiest person in the world, but many of these tools are very easy to build (not to mention inexpensive).

It is always nice to save money, but there is more to building equipment on your own (at least for me). It is in some ways similar to working on your home and taking pride in your own work. When my wife and I bought our home, we moved in knowing that it needed a lot of work. Neither of us had experience with home improvement. We bought several books and started working through one job at a time. We ripped out the old carpets, rented a sander from Home Depot and refinished the hardwood floors that were underneath. We put down the stain and polyurethane. We then tried our hands at tiling. We tiled the kitchen floor, the bathroom, and the hallway. We then put in our own kitchen cabinets and even made our own countertop out of large tiles. Over the course of a few years, we refinished every room in the house.

Yes, it was great to save money, but there was also a sense of pride in doing the work ourselves. Building or working on a home is obviously not the same as building a piece of training equipment, but in many cases there is at least some pride that you can take away from doing it yourself, not to mention the assurance that you’ve built it properly.

Below is an example of one such piece of equipment. I mentioned this tool on a recent blog entry after it was brought to my attention by one of the readers. This T-handle cost a few dollars to build and is really a great piece of equipment. This is an ingenious idea (here is the original design).  One small addition that I made was a small hose clamp to secure the weights in place.  These clamps are available at any hardware store for less than a dollar.

In the image below, the arrow points to the hose clamp, which can be quickly tightened with a screw driver.

If you prefer to use standard Olympic size plates, take a look at this design.

Video Demonstration

Why Bother?

I’ve always enjoyed one arm dumbbell swings, but do not like the feel of two hands on a single dumbbell.  And while a one arm swing is a great exercise, limiting yourself to one hand limits the amount of weight that can be handled.  A kettlebell offers an advantage over the dumbbell if you are interested in a two hand swing. This T-handle offers a great alternative however.  It also allows you to go fairly heavy if you wish. I’ve loaded over 150 pounds on the handle without any problems. The tool can be used for conditioning (higher reps) or strength.  It is truly a full body movement, with particular attention to the posterior chain.

If you already have weights, the investment will be only a few dollars. I highly recommend it.

Ross

PS - If the creator of this tool stumbles upon this thread, thank you for sharing such a great idea!

I’d like to wish everyone a Happy New Year!  I can’t believe another year has passed already.  It seems like yesterday that my daughter was born, but she’s already 6 months old!  My son is also growing like a weed.  Time really does fly with kids.

Anyways, I’m looking forward to 2009!  I have several plans for the site.  I will get back on a normal blogging schedule after the new year.  I also have plans for many more articles and videos.

And while I’ve never been a huge fan of New Year’s resolutions, it can’t hurt to start the new year with fresh goals and aspirations.  I’ve got a few things in mind for myself, and I hope you do as well.
Thanks for supporting the site and I hope you all enjoy a happy and safe holiday!

Ross

I’m sure many will be busy this week so I want to wish everyone a Merry Christmas!  Happy Holidays to those who do not celebrate Christmas…

And to those who have asked about training during the holiday season, my advice is to enjoy the holidays and don’t stress over missing a day here or there.  A few days will not make or break you.  Enjoy the time with your family.

Personally, I do most of my training very early in the morning so my schedule rarely changes during the holidays, but I will be taking off Christmas morning.  The only thing I’ll be worried that day about is seeing my kids look under the Christmas tree!  Lifting iron will be the last thing on my mind.

I may find time for some nature-induced-GPP however.  This weekend I enjoyed a marathon session of sled dragging.  It was much more fun than a typical sled dragging session however, as the weight in my sled kept yelling “Daddy, go faster!”

All joking aside, running in soft snow is very challenging and tremendous for lower body endurance.  Don’t think that running needs to end during the winter.  Dress warm and wear some waterproof boots.  Find an unplowed area such as an open field and you will have everything you need for a challenging run.

And if you are looking for a finisher after the run, come on down and give me a hand.   I’ve still got a long way to go!

Have a great holiday!  I’ll likely be back posting on the blog later this week

Ross

Below is a video that was recently emailed to me.  The video is of David Goggins, a Navy SEAL and Ultramarathon runner who runs to raise money for children of soldiers killed in combat.

I strongly suggest that you take a few minutes to watch the video and hear what he has to say.  His words are both inspirational and educational.  You’ll find that his message carries over to many facets of life.

At one point he says the following,

“I like to see what I’m made of… See exactly if there is a limit to the human soul.”

He goes on to say,

“If you can see yourself doing something, you can do it.  If you can’t see yourself doing it, usually you can’t achieve it.”

He then says,

“When you think you are done, you’re only 40 percent into what your body is capable of doing.  That’s just a limit that we put on ourselves.”

These are powerful words from a powerful man. So many people in this world put limits on themselves based on what someone else has told them they could do.  Goggins doesn’t listen to anyone.  He wakes up every day and finds out for himself.

A similar message was passed on by Richard Marcinko (another well known Navy SEAL).  As stated in a past blog entry,

“Conventional wisdom is no wisdom at all.  Conventional wisdom is taking somebody else’s word for the way things are… It’s the followers of this world who rely on assumption.  Not the leaders.”

More people in this world should live by these words.  I’d rather find out for myself what I can or cannot do.  Naysayers and critics only add fuel to the fire.  No one lives inside me or you.  No one knows exactly what another man or woman is capable of achieving.  We all have the ability to find our for ourselves, so don’t let a dream snatcher determine your future.  It hasn’t been written, no matter what others might like you to believe.

Be your own pen and write it yourself.

Ross

My second child is almost 6 months old now. Earlier this week, I finally got around to putting away some of the birthing books that my wife and I had read during her pregnancy. As I mentioned in a past entry, she endured more than 24 hours of natural labor! It didn’t happen by accident however. Yes, she’s obviously a very tough woman, but we had also read everything we could about natural deliveries.

Anyway, six months after the delivery, I almost forgot a section that I had highlighted in one of the books. I’m glad I marked it with a sticky note, as it is actually applicable to the training of athletes. It comes from The Bradley Method of Natural Childbirth.

Dr. Bradley, M.D., suggests the following:

“To perform any physical feat with grace and dexterity, the human being must practice and practice to achieve relaxation of uninvolved muscles. Such simple acts as running, jumping, even walking, are instinctively performed gracefully and automatically by nonhuman animals. Grace in physical action is a result of ability to keep the uninvolved muscles relaxed, and economy of muscular action. This does not mean we human beings cannot achieve physical feats similar to those of animals. It means, rather, that we must recognize the human need for practice and physical conditioning of our muscles in the apparent absence of human instinct.”

There are many strength and conditioning coaches who could learn from this birthing book. I continually see those in the S&C field who focus more on fitness challenges than they do on actually improving the athlete for his sport. They seem to forget that athletes compete in specific sports, hence must prepare specifically for such events. This isn’t to suggest that general preparation is not important, but rather that one must prioritize the needs of the unique individual.

Conditioning involves much more than running, calisthenics, and other fitness exercises or routines. I’ve seen so many fighters over the years who can run all day, yet “run” out of gas after a few rounds of sparring. From a physical fitness standpoint, they are in excellent shape, but from a combat sport standpoint, they are in terrible condition.  This phenomenon often hinders novice fighters.  These athletes train feverishly in the gym.  They train long hours and can never figure out why they fatigue so quickly inside the ring.

These athletes are often too tense. They are unable to relax and operate freely. Instead, they become tense whenever their opponent moves, feints, punches, etc. They cannot operate under those circumstances mentioned in Bradley’s text (ie. achieve relaxation of uninvolved muscles).

No amount of running, burpees, or kettlebell swings will teach a fighter to relax inside the ring. The only way to become comfortable inside the ring is by stepping inside and building your experience one round at a time. Experience doesn’t happen overnight however. It takes time. Experience means sparring with more skilled fighters, competing in competitions, etc.

What Does This Have To Do With the S&C Coach?

An S&C coach cannot give his fighter experience. What he can do however (unintentionally) is interfere with his fighter’s development of skill and experience. S&C work is a supplement, not a replacement. The supplemental work that takes place outside of the ring must jive with the skill needs and tasks of the fighter.

For example, if a conditioning workout destroys the fighter so he is unable to spar the next day, it hasn’t improved the athlete. It has simply interfered with more pertinent matters. This is particularly true for novice fighters. These fighters will have enough trouble adapting to the physical demands of the actual sport. It isn’t natural to receive punches to the body and face, which is why it IS natural to tense up when placed in such an environment. The only way to remain calm under fire is through experience, which is why a novice fighter must focus his efforts towards the actual sport. Remember, the sport itself is strenuous. Over the years, I’ve seen many so-called fitness studs collapse after a few rounds of intense bag or pad work.

A fighter must be fresh and prepared to endure such a physically challenging sport. Novice fighters need more time in the ring, on the mitts, on the bags, etc. They must tackle a significant learning curve as they learn to perform without excess tension. This doesn’t happen on the track or pull-up bar. It happens inside the ring.

This isn’t to say that supplemental work cannot and should not follow ring work, as it remains important, but such workouts must be designed with sporting performance as the primary concern. Don’t let your ego get in the way of the athlete’s development. A coach is there to improve the athlete, not brag about how his workouts were too difficult to perform. Anyone can create a challenging workout, but not everyone can create workouts that aid in the development and performance of the unique individual.

Ross

A week doesn’t pass without an email from a new reader to the site who feels over the hill in his 30’s or 40’s.  They honestly believe that they are too old to turn back the hands of time.

For as long as I can remember, I’ve had people telling me that I’ll be out of commission soon enough.  When I was 18, people told me I’d be all banged up by 25.  When I was 25, they told me I’d be finished by 30.  When I turned 30, they told me I’d be done by 40.  It’s as if people honestly don’t believe the body can keep on going.

I continue to tell others that the body will keep performing if it is treated properly, but there are still many who don’t listen.  Fortunately, the video below offers visual proof.  Actions speak louder than words, and this man is full of action.

At age 67, Dominic is able to perform movements and routines that would crush many 27 year olds.  I don’t know the man, but I was certainly impressed after seeing his video posted on my forum.  Everyone who saw the video had nothing but positive things to say, and most couldn’t believe that a 67 year old was in such tremendous condition.  It isn’t every day that you bump into someone in their 60’s or 70’s who regularly cranks out pull-ups, pushups and burpees.

There are two things that I particularly like about this video.  First (obviously), it’s great to see a man in his 60’s who continues to bust his ass and stay in top condition.  What I also enjoy however is the relative simplicity of his routines.  I don’t see any fancy equipment in his workout room.  He is a perfect example of low-tech/high-effect.

Much can be learned from his example.  Just think of the countless debates that regularly take place on fitness message boards.  A day doesn’t pass without significant bandwidth being devoured by message board fanatics who split hairs over what they believe everyone should be doing.  Debates rage on over various supplements, periodization models, training modalities, books, and so on.

Now think of those message board experts who spend day after day arguing over what they believe we should all be doing.  How many will be capable of what Dominic is doing when they turn 67?  I’d be willing to bet that very few will be anywhere near his level.

Perhaps they can learn from his example. Hard work and consistency often prove more valuable than any so called “state of the art” program or facility.  Some get lost in paralysis by analysis while others just get up and go.  Falling back on the basics doesn’t mean that you don’t understand more complex approaches.  It simply means that you already know what works and won’t become lost in the endless search.

Thanks to the creator of this video for providing inspiration to many.

Ross

Just when I thought I had seen it all…

There are now people willing to take your money to test your child’s genetic potential (supposedly).

Born To Run?  Little Ones Get Test For Sports Gene

I strongly suggest reading through the full article at the link above.

After reading through it, I am happy to see that I’m not the only person who has several issues with this kind of test. For example, Dr. Stephen M. Roth, director of the functional genomics laboratory at the University of Maryland’s School of Public Health, had the following to say:

“The idea that it will be one or two genes that are contributing to the Michael Phelpses or the Usain Bolts of the world I think is shortsighted because it’s much more complex than that… Athletic performance has been found to be affected by at least 200 genes.”

Dr. Roth makes an excellent point. Athletic performance is an infinitely complex subject. It is not something that we can determine based on a single genetic test. There are countless factors to consider (such factors could fill an entire book).

Perhaps more importantly however, parents need to lighten up and let kids be kids.  My problem isn’t necessarily the study itself or those involved with the study, but rather the message that it potentially sends.  Why would anyone need to genetically test a 2 year old to determine his so called athletic potential? Would you actually stop your child from playing a sport that he enjoys because a genetic test says he will not excel?

Can you imagine telling little Johnny that he cannot play basketball this season as he is not genetically suited for the sport? What happens if he isn’t genetically suited to play ANY professional sport? Should we discourage him from participating in all sports? What happened to PLAYing sports because we enjoy them?  Remember, PLAY is fun!

My son is 2 and a half years old. He is already in his second year of gymnastics. My wife does not take him to this class in hope that he’ll be a future Gold medalist however. He happens to enjoy the class, which is more important than his future in the sport! He also has a chance to interact with others his age. It’s a win-win situation in that it is fun and useful for his development (physically and socially).

As the kids get older, we won’t need a genetic test to know who is the fastest runner on the playground or the best baseball player on a little league team. Dr. Carl Foster (director of the human performance laboratory at the University of Wisconsin-La Crosse) outlined a much easier way to determine if a child will be good at sprint and power sports. In his words,

“Just line them up with their classmates for a race and see which ones are the fastest.”

Did we really need a doctor to come to this conclusion?  As a kid, we held races at recess almost every day.  That is what kids do!  In the 4th grade, we had already figured out what it took a doctor to realize in the article above!

Simple observation is all that is necessary, but once again, kids shouldn’t play sports with the sole mission of becoming professional athletes. Sports are fun. Physical exercise and activities should be encouraged. Not everyone on the little league team is going to play major league baseball. We shouldn’t dissuade our kids from playing simply because they don’t have what it takes to perform at the professional level. If professional potential was a prerequisite, there wouldn’t be any youth sports teams. We’d be lucky to find a single player within each city.

It’s also worth nothing that 2 year old children are not old enough to specialize in a single sport. Perhaps the most important aspect of childhood development (athletically) is to play a variety of sports. Not many baseball players can run like Usain Bolt, but all baseball players need to run to first base after hitting the ball. Running is part of the sport, whether you are a slow first baseman or a swift footed centerfielder. Kids should run, jump, kick, throw, catch, and play! The time will come when they are old enough to specialize, but they will be much better off (better prepared) if they were allowed to participate in several sports as youngsters.

Defy The Critics

And let’s not forget that many athletes have disproven science. For example, the New York Times article above references one long jumper from Spain. According to genetic testing, he shouldn’t be able to compete, but surprisingly enough, he is the best jumper in his country. As one researcher said (when commenting on the jumper),

“We don’t yet understand what combination of genes creates that kind of explosiveness.”

Could it be that we aren’t as smart as we like to believe?

Wouldn’t it make more sense to instill a relentless work ethic within our youngsters? I’d rather have my son believe that he has the ability to defy his future critics (refer back to this entry on Conventional Wisdom for a related discussion). As has been said before, we often become what we believe.

Unfortunately, I won’t be surprised when certain parents who didn’t “make it” pass on their own failures by telling their children that they too cannot make it. They put all of their trust in science, and never even attempt to go against the grain.

As a trainer and coach, I have personally seen young fighters walk into the gym on their FIRST day who were everything but natural athletes. Any genetic test would have put these athletes at the bottom of the totem pole. But guess what, I’ve seen some of these very “unnatural” athletes become dominant fighters at both the amateur and professional level. They refused to believe the naysayers.

And please note, I’m not suggesting that certain athletes are not genetically superior. Usain Bolt is clearly a gifted sprinter, but there is still a very large middle ground for many sports (not all sports, but many). Many from this middle ground can become something special with a truly relentless work ethic, proper coaching, etc. These factors have nothing to do with the genetic hand that you are dealt. Regardless of what science suggests, we still have the ability to write a considerable portion of our future. It has not yet been determined and is entirely up to you (the individual).

As a parent, I will certainly pass this belief on to my children, and can only hope that others do as well.

Ross

Earlier this year, I dedicated a blog entry to those who have significantly influenced my life (both in and out of the gym). At the top of the list was Rollie Pier. When I wrote the initial entry (June, 2008), I mentioned that Rollie was a member of the New London Sports Hall of Fame.

I am happy to report that I now must update the original blog entry. This past weekend (November, 2008), Rollie was inducted into the Connecticut Boxing Hall of Fame. And while much of the media coverage focused on fellow 2008 inductee Gene Tunney (legendary heavyweight champion who passed away in 1978), I was happy to see the following article from the New London Day newspaper:

New London’s Treasure Now State’s, Too

I regularly receive complimentary emails from readers of this site who have benefited from my material. I am obviously grateful to be able to help others, but I must make it clear that I would have never become who I am without the help of Rollie Pier.

I’m not sure if Rollie even realizes how much he has influenced my life. If I never met Rollie, I’m not sure where I’d be. One thing that is for sure is that I wouldn’t be doing what I currently do. I boxed under Rollie’s tutelage many years ago (for many years). And while much of what he did was teach me the ins and outs of the Sweet Science, anyone who knows Rollie knows that he teaches much more than boxing.

His influence may have started inside the ring, but it certainly travels far beyond the gym. I will never be able to thank him enough.

Ross