Below is an entertaining tribute to the legendary Muhammad Ali.  If you have any interest in boxing, I’m guessing that you will thoroughly enjoy this clip.  It is the best Ali tribute I’ve seen.

Those who are new to the site can see pictures of his old training grounds at the links below.  I’m still amazed and thankful that we had the opportunity to train in the same gym.

The Ali Camp I

The Ali Camp II

Following the recent homemade suspension trainer post, I’ve received several requests for additional exercise ideas.  I’ve only had the DIY model for a week now, so I haven’t had too much time to experiment with it.  I did however come across the following videos.  You can find several exercise ideas within each.  The homemade suspension trainer could be used for almost every one of the exercises.

Below is a video tutorial that shows how to create an inexpensive thick handle barbell and dumbbell.

The video has been added to the rapidly growing homemade equipment archive:

Homemade Equipment Archives

As always, if you have any additional equipment ideas, please pass them along.

For those who receive RSS updates when new entries are made, the DIY suspension trainer entry from last week has been updated with a video demonstration.

Here is the link:

http://rosstraining.com/blog/2010/01/13/homemade-suspension-trainer/

(Easier and more recent options for a suspension trainer can be found here and here)

Below is a video that has been added to the homemade equipment archive of the forum.  Within the video, you will find instructions on how to build an inexpensive, yet durable homemade suspension trainer.

These suspension training tools have become very popular in the last few years.  The downside has been the expensive price tag that is required to purchase one.  If you are interested in a homemade alternative, this tutorial should come in handy.

Building My Own

After watching this video, I decided to build one of my own suspension trainers.  I already had a pair of 12 foot lashing straps so I only needed to purchase one more.  The cost was minimal.  I had all of the other parts.  If I had to purchase everything new, I’m guessing that the cost would have been around $15.  If you can’t find anything in your area, Strapworks.com is one site that sells inexpensive, yet strong straps.

I followed the instructions provided within the video above. I did make one small adjustment to the foot handles however.  My lashing straps were too long (12 feet) so I cut them down to 8 feet and created foot straps with the extra length.

An image of the mid-point connection can be seen next:

I used the recommended bowline knot to secure the straps.  I also added a layer of Gorilla tape around each knot.  If you are unfamiliar with a bowline knot, a quick search of Google will bring up several tutorials:

Bowline knot

In terms of adjusting the device to various heights, I’ve found that I only need to adjust the top lashing strap.  I have the bottom two straps set at a fixed length.  It takes a matter of seconds to adjust the length of the top strap.  I have my device secured overhead, but it could be easily packed for the road.

This is one of the easiest pieces of equipment that I’ve put together.  It took less than 10 minutes to complete.

As for testing it out, below is a quick video demonstration.  This was my first test drive with the device.  There are obviously countless exercises that you could perform with it.  I just videotaped a few that came to mind this morning.  I will likely add more in the future.  For example, dips are one more that I thought of after taping.  The device is certainly strong enough to hold me for dips.

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Related Links:

Suspension Trainer Exercises

More Exercises

Suspension Trainer Origin

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For those who are new to the site, you can view the full homemade equipment archive at the link below.

Homemade Equipment Archives

The video below includes a compilation of Will Smith interviews where he shares many ideas regarding skill, success, work ethic, and more.

I highly recommend taking the time to watch the video.  Will Smith is one of the most successful actors in the world.  I actually featured one of his past performances in a previous entry.  He is clearly talented, but his success didn’t come by accident.  He has worked extremely hard to become who he is today.

I still remember listening to his music in the late 1980′s.  He came out with the Parents Just Don’t Understand song in 1988.   I also remember watching the first ever episode of the television series The Fresh Prince of Bel-Air.  No one in their right mind could have guessed how popular the show would become in the early 1990′s.  Will Smith was not even considered an actor.  Twenty years later he has become one of the most notable actors in the world.

As you watch the video above, you’ll notice that his interviews are filled with quote worthy one liners.  A few that stuck out to me are listed below.

First, I agree with his assessment of talent vs. skill.  Talent will only take you so far.  It’s amazing what a relentless work ethic will allow you to achieve.  Unfortunately, hard work is a phrase that has different meanings for different people.

“I’ve never really viewed myself as particularly talented. Where I excel is ridiculous, sickening work ethic.”

He then speaks on the importance of constantly striving to improve.  On paper, the concept appears obvious, but in reality, it is often a rarity.  So many people get lost in habit.  They go through the motions without ever attempting to move forward.

“Dedicate yourself to being better every single day.”

I also appreciate and can personally relate to his ideas about somehow improving the world.  When I look at my kids, I want them to be proud of their father.  When I leave this world, I’d like to think that there are people out there who have benefited from my presence.  I never wanted to blend in with the crowd.  I want to be different and make a difference.

“I want the world to be better because I was here.”

Finally, I believe I’ve saved the best for last.  No one becomes great by doing what everyone else does or expects you to do.  I’ve always thought that no one knows what I’m capable of achieving.   Everyone is welcome to an opinion, but I’ll be the first to admit that I’m not listening.   If I set my mind to something, it isn’t a matter of if I’ll accomplish the goal, but rather a matter of when.  I’m everything but realistic, and that mindset has taken me to places that I never would have found if I listened to everyone around me.

“Being realistic is the most commonly traveled road to mediocrity.”

Below is a short Bobby Razak film dedicated to the legalization of MMA in the state of New York.

Despite holding the mitts briefly in the video (approximately the 7:25 mark), I had no idea that MMA was illegal in New York. It wasn’t until after we exited the ring that I learned about the purpose of the brief film.  It is definitely worth a look for all fans of combat sports.

I am shocked that MMA is banned in New York and can only hope it is a matter of time before it is legalized. New York has such a rich history in boxing. Madison Square Garden has played host to some of the greatest fighters in the history of the sport. John L. Sullivan was the first heavyweight champion to box at the original Madison Square Garden. Sugar Ray Robinson defeated Jake Lamotta at the Garden in 1942. Joe Louis defended his title eight times at the Garden. The first Ali vs. Frazier fight took place at the Garden. The list of champions who have fought in New York is literally endless. The New York gym scene is also rich in history. Stillman’s Gym was once the center of the boxing universe.  A separate Hall of Fame could be dedicated to that gym alone.

How can a state that has such a rich history in boxing turn its back on MMA?  Both sports can and should thrive together.  There is no need for separation.  There are talented athletes who dedicate their lives to each sport.  Why should MMA fighters be denied the privilege of fighting in New York?

Within the film, boxing promoter Bob Arum makes a comment about spectators and participants with tattoos.  Must I remind him that he promotes Miguel Cotto, a boxer who has several tattoos.  Could this really be a reason why he wouldn’t want the sport in New York?     Are we going to pretend that all boxing events are peaceful and civil?

Perhaps he has forgotten the 1996 brawl that took place during the Riddick Bowe vs. Andrew Golota bout.  Oddly enough, the location of this appalling riot was Madison Square Garden.  I was there with several fighters from our old gym.   Lou Duva was carried out on a stretcher right past us.  You can see a video of the riot here.

MMA has evolved by leaps and bounds in recent years and will only continue to advance.  The sport isn’t going anywhere but forward.  New York needs to open its doors to one of the most popular sports in existence.  Hopefully this film will expedite the much needed change in law.

Following my last entry, I’ve seen comments from men and women of all ages and abilities who were amazed at the strength and endurance displayed by Crystal West.  Her accomplishments are amazing for anyone, but the fact that she is a 44 year old woman make it that much more impressive.

Fortunately, Crystal isn’t alone.  As seen throughout the age-related category, age is often just a number.  Below is another 40+ year old female example.  Within the video, you will see Tara Scott demonstrate several challenging pushup exercises.

Her Youtube channel is filled with many more low-tech workout ideas (often outdoors).  She mixes bodyweight exercise with weights, odd objects, and more.  You can certainly find some interesting ideas within her channel.

There is more to learn from Tara than the mere exercise examples however.  In a past blog entry from her, I read where she had trained 766 consecutive days.  Yes, that is right, not one day off.  She may have even surpassed this number.  I happened to read an entry on the day she hit 766.

How does she do it?  What does she do for programming?  Periodization?  She must have a complex plan, right?

Wrong…  In her own words,

“Some days I go light, others heavy, and then others somewhere in between.”

She goes on to say,

“There are two fundamental ideas that I am aware of as I approach my playout. First, make sure that I am having fun. As my teacher says, ‘Fun is Fundamental.’ Secondly listen to my body that day and let it tell me what is right for me.”

I like her use of the word playout as opposed to workout.  When you enjoy what you are doing, you tend to be much more passionate about the work.  I also like the fact that she (like many) has gone against the grain in terms of what is considered proper by many of the conventional training groups.  She’s exercised her body every day for more than 2 consecutive years.  In some ways, her story reminds me of Mark Covert’s running streak (he’s run every day for over 40 years).

There are athletes and trainers out there who wouldn’t believe it was possible.  Ironically, many from this crowd are the same people who are unable to match the performance of those they criticize.

So often, we are told what we cannot do or shouldn’t do.  I don’t believe in this approach.  No one knows the potential of another man or woman.  It’s up to the individual to decide.  When you enjoy what you are doing and are passionate about your work (or play), the possibilities are literally endless.

In the words of Dr. Howard Thurman,

“Don’t ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive.”

Below is a video that was recently posted to my forum.  Within the video, you will see a 44 year old woman (Crystal West) work through a freestyle pull-up session.

Perhaps even more impressive than the video above is her 39 consecutive pull-up demonstration.

If you still need pull-up inspiration, Crystal once performed 1,210 reps in 80 minutes.  That’s at least a thousand more pull-ups than many will perform in an entire life.

Crystal’s pull-up strength is obviously impressive.  It is much more impressive however when you consider that she is a 40+ year old woman.  Most women are unable to perform a single rep on the bar.  Here is a 44 year old who is just shy of 40 consecutive reps.

In the past week, we’ve seen a heavyweight on the bar and now a woman.   Both are often assumed to be unable to perform reps on the pull-up bar.  Clearly, these assumptions are false.  There is no excuse to let the pull-up bar collect dust.  Get your hands on the bar and get busy.