Below is a video clip that combines brief portions of several inspirational speeches.   It has been on the web for several months now, but it wasn’t until last week that I listened to the entire clip.  It is worth a look when you have a few minutes.  This video will make a nice addition to the inspirational section that has accumulated over the years.

It isn’t every day that you find a record setting powerlifter who doubles as a 70 year-old, great-grandmother of three.  Did I mention that her fingers are also twisted by arthritis?

Winifred Pristell isn’t the ordinary great-grandmother.  She recently set two records after bench pressing 188 pounds and deadlifting 288 pounds.  This 70 year-old great-grandmother is lifting more weight than many men half her age.

I enjoy this story for several reasons.  First, it is great to see a woman her age moving so much weight.  It is even more impressive however when you consider that Winifred isn’t a lifetime weightlifter or athlete.  She didn’t begin lifting until her late 40′s.  She also isn’t a sponsored, full time athlete.  She’s a regular woman who is a great-grandmother to three children.  She doesn’t live in the gym.  She carries on a regular and active life outside of the weight room.

I’m also guessing she doesn’t spend her time on message boards arguing over periodization models or rep schemes.  On the contrary, she shows up, puts out a consistent and diligent effort, and continues to add iron to the bar.  She is a living example of the quote below.

“An ounce of action is worth a ton of theory.” – Friedrich Engels

While many argue over what to do (or not to do), others show up and continually put out work.  You don’t need a fancy or complex plan to improve.  Patience, consistency, and diligence will go a long way towards achieving almost any goal.

Hats off to Winifred, and I’m sure I speak for many when wishing her best of luck in breaking more records in the future.

Below are two entertaining videos.  The first highlights some of the greatest punchers in the history of heavyweight boxing.  It’s one of the best compilations I’ve come across.

Next, you’ll find an interesting analysis of an all time great, Charley Burley.  It’s well worth a look for those interested in the complexities of the sweet science.

In a past entry, a quote from Earle Liederman’s book Secrets of Strength was included.

Strong wrists are indispensable to strength. In most ordinary feats of strength the object to be moved or lifted, swung or broken, is gripped by the hands; and those hands must be strongly coupled to the arms, so that there will be no break in the delivery of power. A famous veteran, advising a new-comer in the professional ranks said, “Young man, you will never be any stronger than your hands and wrists.”

Strong hands and wrists offer obvious benefits to athletes from various backgrounds (Ex. the grappler who grabs his opponent or the strength athlete who handles immense loads).  As a former fighter who experienced repeated hand injuries, I wish I knew what I know now about the importance of hand strength.  It wasn’t until after I hung up the gloves and began coaching that I recognized the benefits of dedicated grip work.

Hand training has been discussed on this site before, but for those seeking additional ideas, take a look through the manual below.  The author, Edward Aston, was once dubbed Britain’s Strongest Man.  He held this title for 23 years.  As for his accomplishments, there are several, including a one-hand swing with 162.5 pounds and a one-hand snatch with 180 pounds.  He is also listed as the first Englishmen to lift 300 pounds overhead with one hand.   Aston obviously knew a thing or two about strength development.

How To Develop A Powerful Grip – By Edward Aston

Below is a video series that highlights training methods used by Polish Olympic weightlifters from the 1970′s.  These videos were recently posted to my Facebook page and are well worth a look.

It is worth noting that I make this suggestion as someone with little interest in competitive weightlifting.  I still found the videos both interesting and informative.

To view all ten parts in sequence, please refer to the link below:

http://www.youtube.com/view_play_list?p=308D0F3E52764BA9

Thomas Inch has been referenced a few times on this blog.  I’ve always enjoyed reading his material as I share many of his interests and ideas.   Two examples include his interest in boxing and regular use of dumbbells.

An example of his boxing interest can be seen within the manual below.

A Manual of Physical Training

The sport of boxing is mentioned several times throughout the text, but one area of particular interest begins on page 65.  This section focuses on shadow boxing as an equipment free conditioning exercise.  In describing shadow boxing, Inch states that it is:

“As good a method of getting fit and keeping so as can possibly be found…”

Shadow boxing (like bag work) is as intense as you make it.  If you maintain a busy pace with fast punches in combination, it can be quite useful as a conditioning exercise.   Coordination benefits are also experienced, particularly in the non-dominant side.

A basic routine of shadow boxing, jump rope, and calisthenics can be extremely effective as a general conditioner.  Clearly, I wouldn’t limit yourself to such work, but it is useful to know equipment free conditioning options when the need arises.

To see Inch’s section on shadow boxing, refer to the link below:

Thomas Inch – Shadow Boxing

As many of you know, the site has crashed a few times in the past week.  Most recently, it was down for almost 3 hours in the middle of the night.

I apologize for the down time and am currently working to resolve the underlying problems.  If necessary, I will begin looking to upgrade and/or change servers. I will do whatever I need to do to keep the site up and running.

Thanks again to those who first notified me of the problem last night.

Ross

Following two recent blog entries on suspension training (Homemade Suspension Trainer and Suspension Training Exercises), I’ve received several follow ups regarding the origin of these tools and inquiries regarding the durability of the homemade model.

To begin, one reader of the site recently posted a link to an 1866 book (Athletic Sports For Boys) that has illustrations of a homemade suspension trainer.  It begins on the bottom of page 43.

Page 43

The image above comes from page 45.

Below is another image of an outdoor play area.  You can see several gymnastic apparatuses included within.

It is nice to be reminded that much of what we see today is everything but new.  Suspension trainers are big time business in 2010.  Many readers emailed me under the impression that this style of training was brand new.  Yet here we have a book that was printed in 1866.  Therefore, almost 150 years ago there were authors describing this style of training.  Clearly, it wasn’t invented in 1866. The authors were simply writing about something that was common at the time.

As for the durability of the homemade model, I’ve been using it for approximately 2 months now.  It has held up extremely well with absolutely no signs of wear or tear.  Based on the inexpensive price tag and ease of construction, this DIY tool is definitely a keeper.

Below is an ESPN video that documents the story of Terry Fox.  It is both inspiring and incredibly sad.  Here is a man who lost his leg to osteosarcoma, yet took it upon himself to run across Canada to raise money for cancer.  Terry ran 26 miles a day on an artificial leg.  He did this day after day after day.  Whether it was hot, cold, raining, or snowing, Terry got out and continued to run.

Unfortunately, it was eventually discovered that Terry’s cancer had returned.  This discovery was made while Terry was still running 26 miles a day.  Not only was he running on an artificial leg, but also with large tumors in each of his lungs.

The story of Terry Fox really puts our own bumps, bruises, and minor setbacks into perspective.  It also demonstrates the power of determination.  Terry was determined to raise one dollar for each of Canada’s 24 million people.  It could not have been comfortable running 26 miles a day.  Logic would suggest that it isn’t even possible to continually cover such distance.  Add an artificial leg and cancerous tumors within the lungs and it sounds impossible.

Take ten minutes out of your day to watch the video below.  It is one of  the most powerful stories I’ve seen (thanks to Rob for passing it along).

In the words of Thomas Fuller,

“An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.”

I have created a new Facebook page which can be accessed through the link below:

http://www.facebook.com/rosstraining

My personal Facebook page reached the 5000 friend limit a few months ago.  As a result, I’ve been unable to accept new friend requests.  With the new page, there is no limit so I will continue to use it for site related updates (ex. new articles, videos, blog entries, quotes, etc.).

In addition, there are a few RossTraining groups within Facebook.  These groups are not mine.  I did not create the groups and do not administrate the pages.

The link above is mine however so feel free to contact me through it with any questions.

Thank you,

Ross Enamait