The video below tells the story of 70 year old marathon runner Ed Rousseau.  Ed has run more than 80 marathons and more than 70 ultramarathons.  His longest run was 384 miles over the course of six days.

It is impressive to see someone running marathons in their 70′s, but it is even more impressive considering that Ed did not begin running until reaching his 40′s.  Prior to running, Ed was an alcoholic and smoker.  In one interview, he described the point when he finally decided to change his life for the better.

“I was carrying a beer belly, had just quit smoking and I’d just lost my mother to emphysema due to a lifetime of smoking. As a practicing alcoholic, progressing over the years, the consequences (physical health, social, and legal problems) came to a serious point…”

This a great story as it demonstrates our ability to reinvent ourselves.  Ed spent the first half of his life as an alcoholic.  Exercise was the last thing on his mind.  He’s now completely changed his life.

I’ve met people in their 20′s and 30′s who have already given up on life.  Meanwhile, here is an example of a man who began in his 40′s.  Stories like that of Ed Rousseau demonstrate that it is never too late to change.  Each day offers an opportunity to improve.  The opportunities do not fall out of the sky however.  An active effort is required.

In the words of John Lilly,

“Our only security is our ability to change.”

If there is something you wish to change, get up and get started.  The most important step is often that first step.  Get it over with and then refuse to look back.  I’m sure Ed Rousseau had some difficult days after deciding to change.  Look what a consistent effort has done for him.  He elected to change and never looked back.

He’s still moving forward.

There are several options for neck training.  One of the more popular choices is a weighted neck harness.  Unfortunately, many harnesses cannot hold a considerable amount of weight.  I’ve seen one fighter break three different harnesses in less than a year. I’ve heard similar stories from others within my message board.

One of the only strong commercial models that I’ve seen comes from IronMind.  It is well made but costs close to $80.  If you are looking for a less expensive option, you may wish to consider the DIY model below.  It isn’t perfect, but it is strong and easy to construct.

I began by connecting a piece of chain with a quick-link connector (to form a circle that is slightly larger than my head).   It is important that the chain loop is larger than the head as you’ll be adding pipe insulation around the chain.

Next, I tied a short lashing strap to opposing links on the chain.  The lashing straps hang from the chain to hold the weight plates.  I also used a short piece of lashing strap as a head strap on the top of the harness.  Once the lashing straps were in place, I wrapped pipe insulation around the chain.  I made small slits in the insulation for the lashing straps to fit through.  I then wrapped inexpensive duct tape around the pipe insulation.  I went with a cheap duct tape as the outer surface was softer and less abrasive than one of the stronger tapes such as Gorilla Tape.

+++++

Below, you can see how the lashing straps feed out of the harness.

+++++

When cutting the lashing straps, I cut one side longer so the spring clip and quick-link connector could connect off center.  This gives me enough room to feed the straps through multiple weight plates.

+++++

When using the harness, I opted to place a small automobile polishing cloth over my head.  The soft material makes for a much more comfortable fit.  It feels much better than the duct tape.

I tested the harness with 90 pounds and it felt comfortable all around my head.  There wasn’t any discomfort.

Summary

The materials for this project only cost me a few dollars.  I already own a considerable amount of chain so I simply cut off a small piece to wrap around my head.  I purchased the lashing straps at Harbor Freight for $3.99.  The only other materials were the spring clip, quick-link connector, and a small piece of pipe insulation.  I had all three on hand.  If you were to purchase these materials new, I’m guessing the price tag would be in the $10 to $15 range.

To summarize the project, I’m not claiming that this is the best DIY option.  Yes, it may look a little odd, but it only took a few minutes to build and is stronger than anything I’ll ever need.

For more homemade equipment ideas, please refer to the link below:

Homemade Exercise Equipment Archives

Homemade wrist rollers are fairly common and an excellent way to target the forearms.  Hand held versions are limited however, as you can only roll as much weight as you can hold.  If you wish to roll more weight, an axle mounted version is an inexpensive option (assuming you have somewhere to mount it).  Instructions for this simple piece of equipment can be found below:

Axle Mounted Wrist Roller

A related discussion can be found here (also courtesy of davedraper.com).

I recently got around to building one of these wrist rollers.  The project was perhaps the easiest and least expensive  do-it-yourself job that I’ve tackled.  I already had the rope and spring clip so I only had to purchase a short piece of PVC tubing and a hose clamp to secure the rope.  My cost was less than $5.

+++++

I began by cutting the PVC tubing to fit my power rack.  I then secured a piece of rope with the hose clamp (as seen below).

+++++

Next, I wrapped the hose clamp with duct tape.  This step was done to prevent the jagged edge of the clamp from digging into the rope.

+++++

Lastly, I tied the end of the rope to a spring clip.  The clip is used to keep the weight plates in place.  Feed it through the weights and then clip it around the rope (as seen below).

+++++

In summary, if you have a power rack, this DIY project will cost a few dollars and a few minutes of your time.  It’s a great piece of equipment that will allow you focus solely on rolling heavier weights.  I’ve only had it for a few days and I’m already quite pleased with the end product.  I highly recommend it.

For more homemade equipment ideas, please refer to the link below:

Homemade Exercise Equipment Archives

The video below tells the story of 5 time NPC bodybuilding champion Victor Konovalov.

Four years after being paralyzed in a motocross accident, Victor entered the gym at age 24.  Ten years later, he won the first of five NPC national wheelchair championships.  His most recent victory came in 2007 at age 45.

Here is a man whose entire life was turned upside down by a near fatal accident.  He was understandably in a deep depression and even pondered suicide.  He then found a new way to apply the passion that he once had for motocross.  He found the gym and he’s never looked back.  Victor’s accomplishments and abilities are impressive for anyone approaching age 50.  The fact that he’s done what he’s done in a wheelchair is even more incredible.

“Adversity introduces a man to himself.” – Thomas Fuller

I recently came across a question from a new coach who was torn between training with his athletes and training for his own (different) goals. His dilemma was that he wanted to set the pace for his athletes by leading the conditioning workouts, but he also had entirely different goals for himself. Leading the conditioning sessions would detract from his goals. He was at a fork in the road and had to make a decision.

My advice is to separate your goals from those of your athletes. As a coach, your job is to prepare your athletes for their specific needs. Coaches are not judged by their own athletic abilities. The coach is judged on his ability to teach and prepare his athletes for their respective events. Yes, past experience is important and relevant, but the experience should already be present, as it should be a prerequisite to earn the position.

For a real world example, consider the sport of boxing. Working the corner for a fighter does not mean you throw punches between rounds. You are there to provide strategic advice, alert your fighter to possible mistakes, keep him mentally sharp, etc. Your own abilities as an athlete are irrelevant. You are not paid to fight. You are paid to prepare the athlete so he can fight. What you do on your own time is entirely up to you.

Using myself as an example, I often have entirely different goals from those I train.  Holding the mitts for a fighter has nothing to do with my own development.

I have not fought in over a decade.  My own training is for me.  This stance may appear selfish at first glance, but I strongly believe in the importance of taking time out for yourself.  I spend a considerable amount of time helping others, so taking an hour in the morning to target my goals helps keep me physically and mentally fresh.  Getting my workout out of the way in the morning allows me to spend my work day focused on helping others.  My own work is finished so it is not a distraction.

As a man in my 30′s, I have a long list of goals and challenges that I would like to achieve in my life.  I’m hoping to exercise for at least another fifty years.  That is longer than I’ve been alive.  There is no way I am going to train one way for such a long period.  I will continue to pursue my own personal interests and challenges (on my own time).

Currently, I am working on a new deadlift challenge.  The image above is from yesterday when I pulled 565 pounds.  I am hoping to hit 600 pounds this year.  My own deadlift challenge is irrelevant to my role as a coach.  I don’t even have a specific reason for pursuing the goal, other than it being something that is new and different for me.  I’ve never focused too much time on this particular exercise.

Five years from now, I might be training for a marathon or perhaps a triathlon.  I honestly don’t know.  Wherever my passion leads me, I will be sure to target my goals on my own time.  It will not interfere with my coaching.

In summary, it is great to see coaches who are determined to lead by example, but you should also hope that your athletes surpass your own abilities.  Your job is help your athletes excel.  Your job is to make them the best that they can possibly be.  If you are always trying to stay a step ahead, your priorities will interfere with the development of your athletes.  When you train an athlete, he or she must come first.  Don’t let your ego interfere with their development.

Take your eyes away from the mirror and focus your attention on those who rely on you.

Below is a video that shows how to build an inexpensive maize ball (often known as a slip bag):

Commercial models average between $20 and $25.  One example can be seen here.

For a brief demonstration of the maize ball, look no further than Mike Tyson.  Scroll to 1:18 and 1:58 within the video below:

If you enjoy the old Mike Tyson training footage, here is the first part of the video above:

For more do-it-yourself equipment ideas, refer to the following link:

Homemade Equipment Archives

Following my most recent entry, I received several emails about Joe Simpson’s amazing story of survival.  There was also a recommendation on my Facebook page for a follow up movie, The Beckoning Silence.  I had never heard of the sequel before, but was quite intrigued after watching Touching The Void.

I watched the follow up last night and believe that many here will enjoy it.   A trailer can be seen below.

The entire film is also available on Youtube:

http://www.youtube.com/view_play_list?p=AF1D37E4181D3909

A summary of the film is listed next (courtesy of Amazon):

In The Beckoning Silence, Joe Simpson–whose amazing battle for survival featured in the multi-award winning “Touching the Void”–travels to the treacherous North Face of the Eiger to tell the story of one of mountaineering’s most epic tragedies. As a child, it was this story and that of one of the climbers in particular, that first captured Simpson’s imagination and inspired him to take up mountaineering. Toni Kurz was a brilliant young mountaineer, who along with three other climbers tried to climb the mountain in 1936, which was then the last great unconquered peak in the Alps. Their assault on the mountain started well, but then disaster struck. One by one Kurz’s colleagues were killed, leaving him alone, hanging on the end of a rope fighting for his life in the most horrific of circumstances.

Over 50 years later in Peru, Kurz’s story haunted Simpson as he battled for his own survival while hanging in mid-air. His plight uncannily mirrored that of Kurz–except, against all the odds, Simpson lived whilst his hero had perished. The Beckoning Silence tells the story of Kurz’s heroic battle for survival, but in the process it also forces Simpson to confront a fundamental question: why continue climbing when you have come so close to oblivion? In this gripping, action-packed adventure film with a difference, Simpson finally confronts his demons on the Eiger’s North Face, and rediscovers the thrill of the climb that once made him feel so alive.

If you enjoyed Touching The Void, there is a good chance that you will enjoy this film as well.   I was glued to the screen.

Thanks to Bryan for the recommendation…

Below is a trailer to the documentary Touching The Void:

The entire documentary can be found at the link below (thanks to Brian for the link):

Touching The Void – Playlist

The film is summarized as followed on IMDb:

Joe Simpson and Simon Yates set out to climb the west face of the Siula Grande in the Peruvian Andes. It was 1985 and the men were young, fit, skilled climbers. The west face, remote and treacherous, had not been climbed before. Following a successful three-and-a-half-day ascent, disaster struck. Simpson fell a short distance and broke several bones in his leg. With no hope of rescue, the men decided to attempt descent together with Yates lowering Simpson 300 feet at a time in a slow, painful process that could have potentially been deadly for both. One further misstep led to Yates unknowingly lowering his injured partner over the lip of a crevasse. With the gradient having gone from steep to vertical, he was no longer able to hold on. Certain they were about to be pulled jointly to their deaths, the only choice was to cut the rope. How Simpson survived the fall, and made it back to base camp is a story that will astound and inspire. In Touching the Void, Yates and Simpson return to the Siula Grande for the first time to retell their story.

This is not a typical blog entry, as the film isn’t training related, but the story of survival is one that many will enjoy.   The documentary is a full length movie so it will take some time to watch in its entirety.  It is worth a look when time permits however.