(Please see Part II as well)

As you may have noticed, I have not posted on the forum in several days.  I’ve been away at training camp with some fighters and there is limited Internet access.  I’ve driven home for the weekend however so I will begin catching up with everyone over the next two days (before I return to camp).

We’ve been away training at the old Muhammad Ali gym in Deer Lake.  The video below shows some old footage of Ali at the camp.

It’s been an amazing experience to live and train at Ali’s old camp. The cabin-style gym opened in 1972. Ali set up shop here in the woods when rebounding from his loss to Joe Frazier. He then trained there for several notable fights.

Back in the 1970′s, Ali often attracted famous celebrities such as Michael Jackson (the entire Jackson 5) and even Elvis Presley. Everyone wanted a chance to see Ali in action. Years later, I’m amazed to be coaching in the very gym where he trained.

Below are a few pictures that I snapped last week.

Here is the gym itself:

Below are the cabins where Ali’s sparring partners would sleep (where we’ve also stayed):

Here is a painting that covers an entire wall behind the ring:

It is amazing to be holding the mitts and coaching in the very gym where Ali trained.  I am still in awe over the entire situation.

All around the gym, there are large rocks with the names of fighters that Ali respected and admired.  I did not get pictures of each rock, but I did snap a few of the more notable names.

You can’t help but want to push yourself when surrounded by such an environment.  A few days ago, I led a pack of fighters along the same route that Ali was known to run.  There are some absolutely brutal hills along the course.  Even though I’m just the trainer and not one of the fighters preparing to fight,  I couldn’t help but want to push the pace for no other reason than the fact that Ali and several others had run the exact roads.

It was quite the experience to be out running at the crack of dawn, just like the champions who were there over 30 years ago.  I myself rarely run on my own at this point in my life, but I felt like an excited kid as I marveled at the historic scenery throughout the run.

It’s been an awesome experience.

Below are two videos that tell the inspirational story of John Riccio.  The first video is from several years ago, and will give you some background about who he is and what he’s endured throughout his life.

The second video is a bit longer, but definitely worth 10 minutes of your time.  Here is a man who has now endured over 80 operations and still remains upbeat and positive about life.  We can all learn from his example.

In his own words,

“I don’t think people realize that they’ve been so blessed to have a body that works right… You guys have a gift that I only dream about… Everything is a gift… Don’t take it for granted.”

He goes on to say,

“Don’t let other people dictate the way your life is going to be… A champion never looks at what he is going through, only what he is going to.”

Thanks to John for sharing his wisdom and best of luck with the journey ahead.

Below is an inspiring video that tells the story of professional skier CR Johnson.  His skiing ability is not what is inspiring however, but rather his ability to comeback after a life threatening, traumatic brain injury in 2005.  Not only did he need to relearn how to ski, but even basic motor skills such as swallowing food and talking.

Within the video, CR talks about his passion for the sport. He speaks of the struggles that he endured following the accident. He also speaks of his refusal to give up, as skiing is his true passion.

In his own words,

“It is too easy to give up on the things that are hard to accomplish.”

His story is true a testament to the power of passion.

In the words of T. Alan Armstong,

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.”

Below is a video tutorial that shows how to create inexpensive mini-weights that allow for slight increases in weight while lifting (thanks to Bjørn for passing this idea along).

Many home based lifters have nothing smaller than 5 pound plates.   The use of mini-weights can come in handy when looking to make slight increases (before you are ready for a full 5 or 10 pound jump).  In the past, I’ve also used 1 pound wrist weights.  I happened to have several old wrist and ankle weights in the gym.  The homemade option seen in the video above is a much more cost effective approach however (if you do not already own the wrist weights).

For more homemade equipment ideas, be sure to look through the link below:

Homemade  Training Equipment

I just wanted to let everyone know that I am back in Connecticut and starting to catch up with emails.  If I have not yet responded to one of your messages, I will get back to you within the next few days.  Last week, I took a drive to the Cape with my wife and family for a vacation (and to celebrate my five year wedding anniversary).  I did not have a strong wireless connection so I am just now starting to catch up.

Oddly enough, since sorting through my messages from last week, I’ve noticed three emails with questions about The Great Gama (Gama Pahelvan).  For those interested in background information regarding the legendary Gama, please refer to the link below.  Gama is said to have trained extensively with low-tech modalities such as bodyweight exercise, isometrics, heavy clubs, etc.

http://www.la84foundation.org/SportsLibrary/IGH/IGH0402/IGH0402c.pdf

His story certainly makes for an interesting read.

The Sandowplus site has added a new book by Doug Hepburn (written by John Myles in consultation with Doug Hepburn).  To those unfamiliar with Hepburn’s past, he was the first man to record a 500 pound bench press (among many other impressive lifts).  He did this despite being born with a clubbed foot and eye problems.

You can access the PDF directly at the link below:

Hepburn’s Law (PDF version)

If you prefer viewing the file online without Adobe, you can use the link below:

Hepburn’s Law – Online Version

For more information about Doug Hepburn, please refer to the following site (excellent blog):

http://ditillo2.blogspot.com/search?q=Doug+hepburn

Below are three more homemade equipment ideas that were recently sent to me…

Homemade Suspension Straps

DIY Iron Cross Trainer

Iron Cross Trainer

Free Online Timers

4 free timers available for download

+++++

As always, I encourage you to email me your ideas for homemade equipment.  If you are new to the site, refer to the link below for the archived list of equipment:

Homemade Equipment Sticky

Following a recent forum thread about sandbag loading, I’ve received several questions about suitable loading platforms.  In the past, I’ve used a homemade wooden bench (that was built for other purposes).  The downside to the bench was the fixed height.

Several months ago, I built an inexpensive platform that I custom fitted to my power rack.  Based on the questions that have come through this week, I’ve snapped a few pictures for those who are interested.

I used 2×4′s to build the platform.  The total lumber cost was approximately 12 dollars.  I simply cut the length to the size of the rack (using six 2×4′s across).  I then stapled an old carpet on top to minimize the chance of splintering.  If carpet is not available, be sure to sand down any jagged edges.

In the image below, you can see how I’ve cut strips of 2×4 to hold the platform together (on the bottom).  The outer strips also serve to keep the platform in place.  The arrows point to where the strips are fitted to the bars of the rack.

A closer view can be seen below

This 12 dollar platform is also easy to store.  It can be placed against the wall when not in use.  It doesn’t take up any room.

Benefits

The primary benefit to this simple platform is the ability to quickly adjust height.  With a fixed bench, the only available progression is weight.  With a platform and rack, you can quickly change the exercise by adjusting the height of your load.

The downside is that you need a power rack to make use of such a platform.  Power racks are obviously useful investments however (for many other reasons).  Adding a 12 dollar platform that can be stored up against the wall has proved to be a useful addition.  Although certainly not fancy, this is perhaps the easiest piece of homemade equipment you’ll ever build.

As for how you can use it, there are several loading options available.  In the video below, I’ve filmed just a few possible variations.  There are certainly others that you could use as well.

For more information regarding bag construction, be sure to visit the homemade equipment section within the forum (link below).

Homemade Equipment Links

As you will see, sandbag is often just a descriptive term.  It is common to use other fillers such as pea gravel, mini marble chips, and wood pellets.  These fillers are cleaner than sand, and do not require separate mini-bags.  You can dump directly into the outer lifting bag (which saves time).