I regularly receive emails from people who believe they are too big for pull-ups.  At only around 180 pounds, many don’t want to hear my opinion (stating otherwise).  Fortunately, seeing is believing…

Take a look at powerlifter Konstantin Konstantinovs.  In the video below, his weight is listed as 122 kg (which converts to approximately 269 pounds).

Not too shabby!

For more inspirational videos, check out his Youtube channel at the link below.  His lifting strength will inspire ANYONE with ANY interest in strength.

http://www.youtube.com/user/Konstantinovs

Have a great weekend,

Ross

Below are instructions to an isometric device that can be used for several exercises.  Those familiar with Never Gymless or Infinite Intensity have seen other homemade isometric tools (along with research regarding isometrics).  I built the tool below after writing these books.  I am therefore adding this entry to the Post Purchase FAQ located within the forum.  I will continue to expand this FAQ with regular updates.

Before discussing this particular tool, it’s worth noting that I do not own stock in Home Depot.  I have nothing to gain from anyone building anything.  I realize that this tool may look a bit odd, particularly to those who are not familiar with isometrics.

I’ve made regular use of isometric training for several years however, and continue to reap excellent strength gains.  Clearly, this tool is not the end all to isometric training, as there are countless other options.  It is just one possible addition.  It’s also worth noting that isometric training is not intended to replace your routine.  It isn’t a replacement, but rather a useful addition to a  well rounded program.  I personally work with various forms of isometrics 3 or 4 days per week, and have been doing so for a long time (ie. years).  I regularly vary exercises and methods, but do remain consistent with at least some form of isometric training (ex. static dynamic protocol, targeting sticking points, targeting multiple joint angles for a given exercise, static bodyweight exercises such as bridging, etc.).

Building The Tool

As for the specifics, I was fortunate to have the lumber and chain already, so only needed to purchase a few quick-links to finish it off.  The complete parts list is provided below:

• 2′ x 4′ piece of 3/4″ plywood
• 6′ of 4″ x 4″ wood
• Three pieces of chain
• Three eye bolts
• Two handles
• Long deck screws
• Several Quick-link connectors

The instructions for building are self explanatory.  I cut the 4″ x 4″ into two foot lengths.  The middle piece will be used for one arm exercises.  I then placed a 4″ x 4″ on each side of the center piece.  I didn’t follow any precise measurements here.  I built the tool based on the foot position that I would need.  I stood on the plywood and marked off the appropriate width based on the stance that felt most comfortable.  I did however ensure that I had enough room for cement blocks (which will be explained later in this entry).  I set the 4″ x 4″ pieces with liquid nails, and then secured them with long deck screws (after the liquid nails had cured).

Each 4″ x 4″ has its own eye hook secured in the middle.  Chain is connected to the eye hooks with a quick-link connector.  I always make a point to use the strongest connectors that I can find.  The eye hooks are rated at 350 pounds each.  The chain and connectors are rated much higher.

Handles

I had an extra pair of playground ring handles available so used them as handles for this tool.  Each handle has two quick-link connectors.  The connector on the far right is similar to the carabiners used by climbers.  I purchased these connectors at a local hardware store.  They allow for quick adjustments.

I was fortunate to have the playground rings, but there are also homemade options available for handles.  In the past, I’ve made handles by running chain through a small piece of reinforced PVC hose.  I then connect the chain with a small quick-link to close the handle.

Visual Reference Points

Below, you can see how I have spray painted every 5th chain link.   This is particularly useful when performing exercises with two chains.  You don’t need to count out chain links on each side to ensure equal lengths.  The painted chain serves as a quick visual reference.

Exercise Options

Below are a few exercise examples (certainly not a definitive list).  As you’ll see, you can perform single arm exercises with the center 4″ x 4″ or you can perform two arm exercises by using the outer connections.  You can quickly adjust the angle of each exercise by moving up or down the chain with your quick-link.  I always make a point to target multiple joint angles.

It’s also worth nothing that this tool could be easily stored indoors.  In the pictures below, it was 20 degrees Fahrenheit in the gym, hence my need to bundle up.

By standing on cement blocks, I can target a much lower point in the exercise.

I can also attach my handles directly to the eye hooks, rather than first connecting to the chain.  Below, I stand on blocks and attach directly to the eye hooks, which puts me right at the bottom of the exercise.

Several upright pulls can also be performed with this tool.  Below is one example.

And here is another with the handles turned inward.

Unilateral work is also available.  I can simulate an upright row as seen below.  I can then make quick adjustments to chain length to target different angles in the exercise.  Strong chain allows for a maximal effort at every joint angle.  It may look strange, but there is nothing strange about pulling with a max effort.

Overhead pressing is also ideal with this device.  I use the outer chains for pressing exercises.  Isometric pressing has certainly helped my overhead pressing ability (with weights).  The chain allows me to put forth a maximal effort at every angle of the exercise.  I often climb the chain with this exercise, meaning that I’ll move up one link at a time.

Two hand options are also available.

As you can see, countless conventional exercises can also be targeted with this simple device.

Spring Loaded Options

One modification that can be made to this tool is the addition of a tension coil spring.  You can attach such a coil to your handle to add a small amount of “give” to the apparatus.  A coil spring can be added to any of the movements seen above.   You may wish to crimp the ends closed however to prevent the coil from coming undone.  If this isn’t possible, pay attention to your connections to ensure that your handle doesn’t come flying off of the coil.

The coil seen below is rated for 350 pounds.

As you can see, a hard pull to the handle only generates a small stretch in the coil.

The coil certainly adds a dynamic feel to this tool.   As for options, you can hold the extended position, or you can perform reps by pulling, and then releasing (continuing to alternate in this fashion).

Summary

Years ago, I found isometrics convenient when I had limited access to equipment.  Yet even with all of the equipment that I own now, I still find isometrics to be extremely useful.  I also find isometrics to be particularly useful as a parent to young children.  I can put forth a maximal effort without making any noise.  It may not sound like much, but when you have an infant who is sleeping, it’s nice to able to train close by without waking them out.

Old School References

For those interested in some old school references to isometric training, click any of the images below:

Please note that image of Bruce Lee (directly above) links to a book preview through Google Books.  This link may not be available to certain viewers outside the US.  The book title is The Art of Expressing The Human Body which was compiled by John Little.

More DIY Tools

For more homemade equipment ideas, please click the image below:

As mentioned here recently, I believe that training should be fun. If you enjoy what you are doing, you’ll bring more passion to the gym. If I truly dislike an exercise or routine, I won’t do it. Why bother? My competitive days are over. There is no reason for me to do something that I dread. There is almost always an infinite list of options that are equally useful.

Fun for me is often a moving target. I regularly shift gears towards new goals. Doing so helps keep the training fresh and challenging, as opposed to dull and monotonous. Considering that I’m only 32 years old, I am hoping to have at least another 50+ years of exercise in me. I can’t imagine doing the same thing day after day for the next 50 years. Variety for me isn’t just about avoidance of plateaus, but perhaps more importantly avoidance of boredom. This isn’t to say that I randomly knock my routine down and start from scratch, but I will make subtle adjustments and changes. I may target a new exercise or perhaps a new variation to an old exercise. I may also reintroduce a movement that I’ve used in the past. For example, I haven’t flipped tires in a few months. There has been too much snow and ice on the ground. I’m itching to use the tires again, but I’ll need to wait until spring. Tire flipping isn’t new to me, but taking a break from the exercise has rekindled my interest.

The shift in gears is similar to the weather here in New England. No matter what season it is, there will always be people waiting for the next season to come. During the cold winter, you can’t wait for the spring. During the spring, you can’t wait to hit the beach in the summer. During the humidity of August, you can’t wait for the fall. After raking leaves in the fall, you can’t wait for the first snowstorm. We are always looking forward to a new season. I often feel the same way about training.

One of my recent additions has been the parallel grip deadlift (using what is often referred to as a trap bar or hex bar). I unexpectedly received the bar as a Christmas gift a little over a year ago. At the time, I had never used such a bar. It was brand new to me. I initially used it for a few weeks, but then put it aside after leaving for training camp with a boxer who was preparing for a bout last year. I was away from home, so didn’t have access to the bar.

I started getting the itch to use the bar again last year however. It’s been an on and off thing for me. I then mentioned using the bar on my forum, and was bombarded with private messages asking why I used the bar. What was the reason? It’s as if there had to be a functional, highly classified, spec-op, Spartan warrior secret for me using the bar.

Wrong!

All I could muster for a response was just because. I’ve been using the bar because I’m enjoying it. It’s new and different for me. I can’t say that using the bar has or hasn’t made me better at anything. I don’t know. I didn’t wake up the day after using the bar with super powers. I work hard no matter what I’m doing, so I rarely notice a major difference from a single movement. All that I know is that I’m better at lifting the bar than I was before I lifted it. Does that even make sense?

Some people didn’t like this response. They needed a reason. WHY ARE YOU DOING IT! Why aren’t you using a regular barbell!

Meanwhile, all I can think is why do you care? Is it really that big a deal? My wife bought me the trap bar as a gift. I picked it up and liked how it felt. You may like red cars and I may like blue cars. I’m not going to run you off the road because we have different preferences. You may like the feel of a barbell, while I personally like the feel of my trap bar. Who cares?

In a few months or years, I may take an interest in traditional deadlifting. I honestly don’t know. I’m sure the time will come when I get bored with the trap bar. It’s just happens to be something that I’m enjoying at the moment. I’ve never spent much time deadlifing, so I’m sure the deadlift bug will hit me again at some point. Perhaps next time it will be with a traditional barbell. If it does, the reason will surely be just because. There is a primal feeling to picking up a heavy weight from the ground. I can now see why people really do enjoy it. It’s fun. My son even enjoys watching it. He says, “Daddy, pick it up.” That’s all the motivation I need!

As for the trap bar, one unique feature (at least the model I have) is that there are two handle options. Below is a video of me pulling 585 pounds. I flipped the handle over on the bar which shortened the range of motion by a few inches. This really made a difference for me. Last week, I had failed on 585 with the handles turned the other way.

My bar holds 6 plates, plus a collar. I can load five 45’s and one 25 (totaling 545 pounds), but the next step up is 585 (six 45’s). I don’t have any 35 pound plates so I can’t jump to 565. Last week I pulled 545, but failed on 585. This week, I turned the handle around and 585 went up nicely. I suppose this means that I need more work on the bottom of the lift. I’m hoping to pull 585 soon with the full range of motion.

I’ve watched some monsters on Youtube pulling 800+ pounds with the trap bar, so that’s motivation for me! I can definitely see how pulling heavy loads can become addictive. And if it isn’t for you, I respect that too. We all have unique interests, and that’s something no one should attempt to change.

Even good old Dr. Seuss could tell you that…

“Today you are You, that is truer than true. There is no one alive who is Youer than You.”

And in the words of Swiss psychologist Carl Jung (one of my favorite quotes, that I often reference):

“The shoe that fits one person pinches another; there is no recipe for living that suits all cases.”

If only more people listened to Jung’s advice…

I regularly receive questions from new parents who are wondering how they can continue exercising while caring for their child (or children). I won’t claim to be the authority on the subject, but I do have two young children. My son will be 3 in May, and my daughter is just shy of 8 months.

I honestly cannot remember the last time I had a full 8 hours of sleep. It’s been years. Dealing with limited sleep is something that I’m quite familiar with. For several months after the birth of each child, we went through our share of sleepless nights. It’s amazing that there were times when my wife and I were excited to get 4 hours of sleep. As a man, I have no business complaining however, as I’m not the one who was up every few hours nursing the baby!

Currently, my daughter is beginning to sleep much better, although teething may have her up once or twice during the night. I average somewhere in the neighborhood of 5 or 6 hours of sleep per night, which usually comes in three hour blocks. When my daughter wakes up, I wake up, which usually means that I’m up for a while before falling back to sleep.

Functioning with 5 or 6 hours of sleep is all that I know. I don’t know what I’d do with 8 hours of sleep. My wife and I chuckle when a friend or family member (without kids) will gripe about feeling tired after not getting their full 8 hours of sleep. Inside my head, I’m usually thinking to myself,” You have NO idea what tired is!”

There have been days when I’ve worked late, am up with one of the kids in the middle of the night, and then up early the next morning, which means a total of just a few hours of sleep. No, it isn’t fun, but it comes with the territory as a new parent. My children come first. Taking care of them is at the top of the priority list. If that means feeling a little tired the next day, so be it.

On the flip side, having a child doesn’t mean that your life ends. Yes, your life will change, but it is supposed to be for the better! There is no reason to fall apart physically and mentally. Considering that my daughter is getting close to sleeping through the night, I figured I should share a few thoughts while the subject is still fresh in my mind. Below are a few tips that have worked for me.

Morning Workouts

Personally, I find that morning workouts are best. I’ll wake up before the kids, which makes for an ideal training time. The way I look at it, if I’m going to be tired, I may as well get a workout in early on, as I’m going to feel tired regardless. Oddly enough, I find that morning workouts tend to wake me up. It may take a few minutes to get the blood flowing, but once I hit the zone, I forget about feeling tired and my adrenaline takes over. I then feel much better throughout the day. I rarely notice myself feeling tired afterward.

If I skip a morning workout, it throws a wrench in my plans. I always find myself busy with work during the day (and often into the evening), which makes it more and more difficult to find time for my own training. By training early in the morning, there is absolutely nothing (later in the day) that can disrupt my workout.

Morning workouts may take some getting used to, but eventually become just another part of the daily routine. I consider the morning workout similar to how I did my roadwork back in my days as an active fighter. Whenever I’d begin training for a new fight, it would take a few days to get used to the early morning runs. Within a week, it was just another part of the day. I didn’t think twice about it. I could wake up without the alarm clock. As poet John Dryden once said,

“We first make our habits, and then our habits make us.”

Make Time

Morning workouts work for me. That doesn’t mean they will work for you. You need to find something that jives with your own schedule. Be prepared to actively MAKE time to train however. Don’t expect extra time to fall out of the sky. As a father, husband, and business owner, I always have a full plate. I try to make the most out of each minute. For me, it means waking up earlier than I would otherwise. For you, perhaps it means going to bed later. Ultimately, the time is there. You just need to look for it.

Life’s Tough, Deal With It

Life’s tough, so let’s not pretend otherwise. Dealing with less than optimal sleep conditions isn’t always going to be fun. There will be days when you are tired and cranky. That’s life. I don’t feel bad for you. I’ve been there myself.

The fitness community as a whole needs to stop making bullsh*t promises. Nothing worth having comes easy. A ten minute workout is better than nothing, but let’s not pretend that it will create the next Spartan warrior. Training is like most things in life. You get what you put into it. There is no easy way. Hard and consistent work is the only legitimate training secret. Unfortunately, most people don’t want anything to do with it.

So no, I can’t promise that you’ll wake up feeling chipper after you’ve been up half the night. There is a good chance that you’ll wake up feeling miserable. Take comfort in knowing that you aren’t the only one. I’ve been in that same boat many mornings. I don’t cry myself back to sleep however. I wake up, play some loud, obnoxious music on the headphones, and begin training.

Strength

When I’m tired, I find that I perform better when targeting strength. I can always put out some quality strength work. I rarely find myself as eager to perform lengthy conditioning workouts. From a conditioning standpoint, I’ll do better with abbreviated methods (ex. a short finisher after my main workout).

Bodyweight Exercise

Bodyweight exercise comes in handy if you train at home. Yes it’s effective, but perhaps more importantly it is quiet! You can work very hard with your child sleeping in the next room. An added bonus is that the gym is never closed. You can train at any time. This isn’t to say that you should abandon free weights, but rather a reminder that there are other options available if necessary. Personally, I often mix free weights with bodyweight exercise.  If for some reason I have no equipment available however, I can always find a way to complete a quality full body workout.

Better Than Nothing

Get over the fact that you may not have a full hour or two blocked off for uninterrupted training. There will be times when parent duty kicks in and training is interrupted. It’s not the end of the world. A few sets of anything throughout the day is better than nothing. I can always manage to find time for a mini-workout at some point during the day. A few favorites of mine include the ab wheel, handstand pushups, pull-ups, a variety of isometrics, etc.

I certainly prefer an uninterrupted workout, but if for some reason it doesn’t happen, I can always find a way to accumulate a decent workload throughout the course of the day. For example, just recently I decided to do 50 bodyweight squats each time that I let my dogs out. I racked up 250 squats in what amounted to just a few minutes spread throughout the course of the day. Clearly, this isn’t the most significant accomplishment in the world, but it is better than nothing.

Goals

I find it particularly useful to have goals in mind. If I’m tired, I’m not in the mood to improvise. I need to have an idea of what I’m trying to accomplish. I’m not looking to solve any complex algorithms first thing in the morning. I need to be focused on something specific.

Keep It Fun

I work almost every day of the year. When I’m up early in the morning, I don’t want to view my training with a job-like mentality. Yes, I work hard, but the work needs to be something that I enjoy. Training needs to be fun, particularly when it is something that I’m doing without a full night’s sleep. Enjoying the work allows me to look forward to training. It’s one of my favorite parts of the day. If I dreaded the training, I doubt I would do it.

Nutrition

I strongly believe that clean eating contributes to my ability to recover from less than optimal sleep conditions. I don’t believe in micro-managing the eating process, but I do believe in clean eating. My nutritional strategy is very simple. I eat real food (ex. fruits, veggies, fish, meat, etc.) when I’m hungry, and I don’t eat any artificial and/or processed junk. That’s it. I have better things to do with my time than counting how much of this or that nutrient has been consumed in this or that meal. My ancestors did pretty well without calculating zones and nutrient ratios on the abacus, so I see no reason to change. I never get sick, recover quickly from training, and feel good throughout the day. If it isn’t broken, I see no reason to fix it. Find what works for you. That’s the best nutritional advice I ever heard, so now I’m giving it to you.

Don’t Believe Everything That You Hear

I’ve had many people tell me that it is absolutely essential to receive 8 or 9 hours of sleep each night. I respond by sharing my story, and it’s as if they do not believe it could be true. How could I be doing something that is not reflected in the peer reviewed study that they read in a recent journal! It can’t be!

Well guess what, it is. I’m all for science, but at times I prefer falling back on the most basic definition. Merriam-Webster defines science as the state of knowing. I know what my body needs to function. When I read a study that suggests otherwise, my first thought is that they sure as hell didn’t study me. I continue to make gains, so I know that I’m doing something right.

And please don’t take this the wrong way. I’m not suggesting that my way is the only way. I’ve found what works for me. You need to find what works for you. You also need to realize that the body is much more capable than many believe. I’ve hit PR’s in the gym on mornings that followed sleepless nights. I’m not suggesting that you stay up all night before attempting your next PR, but at the same time, don’t be so quick to doubt your abilities.

I’m not perfect and I have bad days just like anyone. I always wake up and try however. And when I compare this approach to other options, it’s always an easy decision for me to make.

A Small Sacrifice

Parenthood is the absolute best thing that has ever happened to me. I don’t have words for how amazing it is to be a father to my children. Losing a few hours of sleep is nothing to me. I’d give up on sleep entirely if I had to for my kids.

To those who struggle with less than optimal sleep conditions, keep in mind that it does get better. My son has been sleeping through the night for almost 2 years now. My daughter isn’t far off from doing the same. Yes, the early months can be tough when dealing with limited sleep, but remember that it will get better. Also, keep in mind that it really isn’t that bad. There are far worse circumstances in the world. Take a look through the news and it won’t be difficult to find far worse scenarios. You’ll realize that losing a few hours of sleep really isn’t a big deal.

If losing a few hours of sleep is your biggest problem, you really don’t have a problem. Get up and get busy and you’ll feel much better afterward (not to mention feeling better about yourself).

Ross

Below are a few pictures of a useful (homemade) hamstring apparatus.  The images and video are courtesy of Dane Miller at Garage Strength (who has been fortunate to train alongside Dr. Anatoli Bondarchuk).

Full instructions and a related blog entry for this device can be found at the link below:

Hamstring Pulls: Building The Equipment

Per Garage Strength:

Materials: long decking screws, 2 8′ 2×4s, sheet of plywood, thicker piece of wood for plank for feet (or use leftover plywood)

1. Cut a piece of plywood at a length of 4′ (this is factory width) and then cut the desired width…we used 31 in.

2. Cut an 8′ 2×4 in half so u have 2 4′ pieces.

3. Screw the 4′ 2×4 along the 4′ sides of the plywood. Make sure that the 2×4 is upright… screwed on the 2″ side.

4. Place the piece of wood used by your feet at the desired angle and then screw it into the upright 2×4s

5. Cut a piece of 2×4 to screw to the upright part of the angled plank for stability and strength.

6. Repeat on the other side

7. Finished!

You can also see a video demonstration:

Below is an update to my last entry.  Thanks to Michael for passing along this related video clip (Wim van Weenen is seen again, along with others).

Another inspirational story for those who wrongly believe they are over the hill.

Ross

I’ve posted many age related stories to this blog, but today’s entry is perhaps the best yet.  Below is a video of master powerlifter Wim van Weenen deadlifting 237.5kg at age 75!  That’s approximately 524 pounds!

The irony of this feat is that there are keyboard jocks half his age who’d be lucky to pull half this weight who still waste time blabbing that weight lifting is dangerous.  I wish I had a time machine to see where the haters will be when they reach 75.

As I’ve said before (yet worth repeating), ignorance is far more dangerous than any piece of iron.  Wim van Weenen offers perhaps the best real world example of weight lifting and longevity. And please don’t confuse the message.  No one is suggesting that you enlist your grandmother or grandfather in the next powerlifting meet.  I’m also not suggesting that powerlifting is the fountain of youth.  Wim van Weenen didn’t become who he is today in a few weeks or months.  He’s clearly put forth a tremendous (and consistent) effort.

Personally, I have no interest in powerlifting, but I sure as hell tip my hat to those who are dedicated to the sport.  As I said in a recent article, I don’t respect athletes for what they do. I respect athletes for how they do it.  Wim offers living proof of the body’s tremendous capability when treated properly.  I believe we can all find inspiration from his display, regardless of our own personal sporting interests.

Use it or lose it, and when you do use it, use it wisely.

Ross

I started a Facebook page today (still figuring it out).  If you are on Facebook, check out the link below:

Ross Enamait – Facebook

Below is a link to a past Fortune Magazine article that discusses the topic of greatness.

Secrets of Greatness

Within the article, the author shares what he believes are the secrets to greatness. A few excerpts are highlighted below:

You will achieve greatness only through an enormous amount of hard work over many years. And not just any hard work, but work of a particular type that’s demanding and painful.

He goes on to say:

The first major conclusion is that nobody is great without work. It’s nice to believe that if you find the field where you’re naturally gifted, you’ll be great from day one, but it doesn’t happen. There’s no evidence of high-level performance without experience or practice.

He continues by discussing a particular type of practice:

The best people in any field are those who devote the most hours to what the researchers call “deliberate practice.” It’s an activity that’s explicitly intended to improve performance, that reaches for objectives just beyond one’s level of competence, provides feedback on results and involves high levels of repetition.

For example: Simply hitting a bucket of balls is not deliberate practice, which is why most golfers don’t get better. Hitting an eight-iron 300 times with a goal of leaving the ball within 20 feet of the pin 80 percent of the time, continually observing results and making appropriate adjustments, and doing that for hours every day – that’s deliberate practice.

The author concludes by explaining (in his opinion) why many do not find greatness.

For most people, work is hard enough without pushing even harder. Those extra steps are so difficult and painful they almost never get done. That’s the way it must be. If great performance were easy, it wouldn’t be rare.

My Thoughts

I agree with much of what the author has stated above, and I make this statement with the realization that certain individuals are more naturally gifted than others. It’s also worth noting that certain traits are fixed regardless of effort. For example, no matter how hard I work, I’ll never become a 7 foot tall basketball player. Yet despite these facts, there are many more people who have (or had) more potential than they ever realized.

In many cases, this is an opinion (or truth) that is hard to swallow. No one wants to admit that they didn’t work hard enough, or perhaps they didn’t work smart enough. Many people take comfort in believing that they didn’t have the genes to be successful.  But let’s not attack these people…

Many who live with these beliefs were often led to believe this way.  Some are surrounded by naysayers, and others are misled by so-called authorities.  Just look at the marketing tactics of many fitness establishments.  They promise the world with just 20 minutes of exercise each day.  People buy into these marketing campaigns and then do not understand why they fall short of their expectations.  The truth doesn’t sell.  No one wants to hear that they will need to bust their ass for years if they wish to become great at anything.  Consequently, large groups of people end up believing that they didn’t have what it takes.  These are often the same people who sling mud at others who have become more successful.

If you don’t believe me, head over to Youtube and look through the comments of almost any impressive physical feat.  It will take but a few seconds to find armchair quarterbacks dismissing the ability of others.  These people believe that anyone who is stronger or more talented than them must be taking drugs or have freak-like genetics.  They conveniently glance over the years of hard work that came before such feats were performed.  They need to hear that famous line from A Few Good Men

You can’t handle the truth!

The truth is that being great at anything often means you’ll need to work harder than you could ever imagine, and then repeat this process year after year.

And don’t get me wrong, I’m not naïve enough to believe that everyone can be great at anything. I do however believe that most of us have the potential to be great at something if we so choose. One must realize though that the choice to be great is often filled with sacrifice. The amount of sacrifice is often more than most are willing to make. No one can be forced to put forth such an effort (hence the importance of passion).

I’m not afraid to admit that earlier in my life, I didn’t live up to my potential. Not even close. I didn’t take the training serious enough and made many poor decisions outside of the gym. I can’t blame anyone or anything, other than myself of course. You won’t find me moping about the past however. Sure, I wish I knew what I know now, but life goes on. I made mistakes and I’ve learned from them.

I’m not here to tell you to stop enjoying your life and dedicate every waking hour to achieving greatness. I’m simply telling those who are interested that if you want to be great at something, you probably have a better chance at achieving it than you (and others around you) may realize. In many ways, it does boil down to just how bad you want it. No one wants to admit that their own definition of hard work may fall short of others. Different people push themselves harder than others, and different people work smarter than others. To hear someone say that they worked as hard as they could doesn’t mean a whole lot. There is no single definition for hard work. We all have unique interpretations.

I’ve mentioned here before that I’ve seen novice boxers enter the gym who appeared to have the coordination of a puppet with broken strings. Some of these fighters proved me and everyone else wrong however. They may not have had the natural ability of others, but they made up for it with relentless desire and dedication.

I’ve also seen top level athletes struggle with basic tasks (from other sports), which indicates that their coordination and ability are specific to the tasks that they have repeatedly practiced over many years. For example, I played basketball with a top ranked fighter who recently fought on a major pay-per-view bout. Inside the ring, the fighter moves around with grace and balance. He’s got all the moves of a natural. On the basketball court however, he looked like the kid that no one would pick in gym class. He couldn’t hit the backboard, never mind make a basket. He moved like he had three left feet and dribbled the ball like he was handcuffed. I couldn’t believe he was the same person who moved around the ring so gracefully. Therefore, hard work and specific work is clearly important.

Educated work is also important, which is where good coaching comes into play. One great example of this concept comes from Roy Jones Sr. (often known as Big Roy). Most will recognize the name based on his son’s achievement as a boxer, but very few realize the work that his son went through as a youngster. Not only did he work extremely hard, but he also had a knowledgeable boxing coach at his side since the day he was born. Roy Jones Jr. was pushed to the extreme day after day throughout his entire childhood. The work was hard, but he also had top level coaching (smart work).

Most consider Roy Jones a natural, but few realize that his father developed four champions from scratch, meaning that these four people started boxing with him. Derrick Gainer, Roy Jones Jr., Vince Phillips, and Arthur Williams all became champions. These were unique athletes with unique styles and abilities. It wasn’t as if one style was forced on each athlete. Big Roy developed these champions, which highlights the importance of good coaching. It’s also worth noting that Pensacola, FL is not a huge city.

I was fortunate to visit the home of Roy Jones Sr. several years ago with John Scully (who had trained with Roy previously). The fact that 4 champions came from this small country environment certainly points to the effectiveness of Big Roy’s ability as a trainer.  We arrived at his home one evening to find him coaching a group of amateur fighters in his driveway. This is the same home where Roy grew up and trained. Big Roy drills the fighters repeatedly, pushing them to their limits. Going through this day after day for every day of your life validates much of what the Fortune Magazine article suggests.

I’m not suggesting that Roy Jones Jr. didn’t have natural abilities, but I believe it is safe to say that he wouldn’t have become the fighter he was (in his prime) if he grew up elsewhere. This same phenomenon can also be seen on a smaller scale. For example, in my state of Connecticut, there are a few towns and cities that always have good football teams. It isn’t as if certain geographic locations are more likely to develop football specific genetics. There is much more to the development of talent than pure genetic makeup. The same is true for other sports as well. Back in my day, amateur boxing was much more popular than it is today. There were many gyms in this small state. Certain gyms and trainers always had good fighters however. If you fought in a tournament, you knew which areas to look out for. Certain trainers put out good fighters year after year. It wasn’t as if they had a better genetic pool to choose from.  Good trainers know how to get the most out of their athletes.

Final Thoughts

Greatness is a complex subject. There are not specific rules, and many factors contribute. Hard work is imperative. Good coaching is also critical. Individual factors must also be considered (including patience and passion).

And yes, I do believe that there are natural athletes, but I also believe that many have more potential than they realize.  There is a large middle area where athletes have the potential to become special (at certain tasks) if they choose.  It will not be easy, and many sacrifices must be made along the way.  This journey isn’t one that lasts a few weeks.  More often than not, it is one that takes many long years of hard work.

No one should be forced to travel this road, but if it is what you truly desire, you must know what you will face.  The industry as a whole needs to stop sugarcoating the truth.  Greatness doesn’t happen because you buy a book, follow a certain routine, or lift a particular piece of equipment.  Countless factors contribute on the long and arduous road to the top.

Earlier this week, a member of the forum mentioned how he had recently competed in the Tough Guy.  At first glance, I thought he was referring to a Tough Man fight.  I had no idea he was talking about a race.  After reading a few links however, I now realize it is a huge event in the United Kingdom.

Below is some footage from the 2007 race.

A related story can be seen at the link below:

Death Race 2007

I’m sure many readers here will appreciate the obvious challenge that this race presents.  It looks like a great time.  I am adding this race to my list of things to do this lifetime.

If you’ve participated in the event, let us know in the comments below!