Below is a new video tutorial that shows how to use a ramp when progressing towards a one arm standing rollout.

It has been over 25 years since Mike Tyson debuted as a professional boxer in 1985.  I still remember how excited I’d be to watch him as a youngster.  The day couldn’t pass fast enough as we waited for the Tyson fight to begin.  His sheer power and aggressiveness captivated fans from around the world.

Looking back on his career, many are quick to comment on physical attributes such as his knockout power and speed.  What many fail to realize however is that Tyson was an extremely intelligent fighter.  He was a student of the game.  Yes, he was physically gifted and skilled, but he also was a master of mind games in and out of the ring.  The video below provides a brief demonstration and example.

“They lost the fight before they even got hit.” – Mike Tyson

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Additional words of wisdom can be found in the following clip as well.

If you are an aspiring fighter, I highly recommend taking a few minutes to listen to Tyson’s words of wisdom.  In many ways, Tyson is the product of the legendary Cus D’Amato.  When Tyson speaks about achieving greatness, much of what he says and believes was first instilled in him by Cus.

“It all comes down to dedication and consistency.  They have to want it…” – Mike Tyson

Below is a link to an updated Tabata interval timer that can be freely downloaded.  The creator of this program first emailed me a link to his application in 2007.  It has been revised several times since then hence the reason for this updated entry.

http://tabatatimer.blogspot.com/

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For those interested in timers that are not specific to the Tabata protocol, the link below (first posted here in 2009) may be worth a look.  There are four timers included within.

4 free timers available for download

Below is a video of 71 year old John Maulkin performing 15 standing rollouts with an abdominal wheel.

Standing rollouts are a challenging movement that elude many exercise enthusiasts.  It is rare that one can perform multiple reps from the standing position without training specifically for the exercise.   Although clearly an example of a strength based core movement, this exercise also requires strength endurance based on the time required to perform multiple repetitions. In the video above, John takes almost two minutes to perform 15 reps.  Maintaining the required tension for this amount of time requires a mix of core strength and endurance.

Fifteen reps is impressive for anyone, but at age 71 it becomes even more inspiring.  It isn’t every day that you find a 71 year old man capable of such a feat.  Hats off to John and thanks for inspiring many who are likely half your age.

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For those interested in progressing from a kneeling to standing rollout, take a look at the link below for one useful option:

http://www.youtube.com/watch?v=3vfTLXQUZeI

Paul Drinan is a 68 year-old grandfather whose name was recently added to the Guinness Book of World Records.  He set a new record by holding the abdominal plank position for 33 minutes and 40 seconds.  A brief summary of the event can be seen through the video below.

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I enjoy this story for several reasons.  First, it is undeniably impressive to see a 68 year-old man in such tremendous condition.  In addition to his recent plank record, he’s also performed 101 consecutive pushups and 29 pull-ups (both records at his local gym).

His 33+ minute plank is perhaps most impressive though, as he just began preparing for the challenge earlier this year.  After witnessing a younger instructor hold the plank for 12 minutes, Paul thought he could do better.  He began practicing the exercise as a result. His practice obviously paid off as he not only set the gym record but also a world record.

There are athletes half Paul’s age who would struggle to hold the plank for a fraction of the time. I’ve seen competitive athletes crumble under the plank after a few minutes.  Many could likely do better than they initially realize however.  Unfortunately, people often fall far short of their potential.

Such limitations are often the result of expectations.  Google the plank and you’ll find several sites suggesting that you work up to a minute or two  Paul Drinan never started with such low expectations.  He saw someone hold the exercise for 12 minutes and believed he could do better. He didn’t begin with someone else telling him what he should strive to achieve.

There is plenty to learn from his record breaking performance.  Don’t get me wrong, I’m not suggesting that you sleep in the plank.  Personally, I find the exercise incredibly boring when held for longer durations.  I prefer working with more difficult exercises.  I don’t begin by imposing limitations on myself however.  I’d rather be stubborn like Paul, and assume that I can do better than what I’ve see done by others.

Paul is obviously in excellent physical condition, but he also possesses unusual mental toughness.  When the mind refuses to quit, the body tends to come along for the ride.  Just because something becomes difficult does not mean it is time to sit down and rush to the water fountain.

Gradually pushing yourself a bit further is the best way to separate yourself from the majority.

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“Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas A. Edison

Below is an excellent video of a homemade push sled.  This design is one of the best I’ve seen.   It not only performs well but also appears to be quite durable.  The creator of the sled mentioned that he’s used it regularly for three years and it is still holding up well.

A related e-book can also be downloaded at the following link:

Mauler Sled Instructions

Within the file, you will find close up pictures and detailed instructions.

Thanks to those at the FITT Warehouse for sharing this material.

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

Homemade Exercise Equipment Archives

Following a recent post about a low-tech gym in Brazil, one reader responded with a link to the video below.

Within the video, you will see footage taken from the Kampala Boxing Club in Uganda.   Additional photographs from the gym can also be found at the following link:

Kampala Boxing Gym Photography

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As you will see throughout, the Kampala Boxing Club thrives on the basics.  Similar to the Brazilian gym featured before, you won’t find any state of the art equipment. What you will find however are several well trained, hard working athletes with dreams of becoming world champions.

And while such dreams may seem far fetched, such accomplishments are nothing new to this gym.  Despite years of economic hardship, this small gym has continued to produce world class amateur and professional fighters.  A few of the more notable names from the past include former world champions Ayub Kalule (who eventually lost his title to Sugar Ray Leonard) and Cornelius Boza Edwards. Moustapha Wassajja was another amateur standout who eventually fought for the light heavyweight title as a pro.  He was unsuccessful in his attempt to dethrone world champion Michael Spinks (who eventually became heavyweight champion before losing to Mike Tyson).

As has been demonstrated many times before, equipment does not make the athlete.  Fighters have long thrived on minimalistic workouts.  Those who blame a lack of equipment for their own failures are missing more than equipment.   The relentless quest to improve is not found inside a piece of iron.  It comes from deep within and makes the most of whatever is available.

History has shown over and over again that champions can be produced with nothing but the basics.  Those who suggest otherwise are grossly misinformed.  A peek inside the Kampala Boxing Club is all the proof you will need.

Sandbag training has been discussed on the blog and forum several times before.  Below is new video tutorial that offers yet another option for filling your bag.

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For additional sandbag ideas, please refer to the odd object section of the homemade equipment archives.

The entire homemade equipment listing can be found here:

Homemade Equipment Archives

If there was ever a case to be made for training the midsection, the video below should be part of the list.  Fast forward to approximately the 1 minute mark within the clip. Body shots have a lasting impact and are difficult to recover from.

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A fighter not only needs strength throughout the core, but also the ability to take incoming shots.  Old school methods such as those seen by Sugar Ray Robinson at the 2:20 mark below can be very useful for competitive fighters.

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“Tall men come down to my height when I hit ‘em in the body.” – Jack Dempsey

Below are two videos from Craftsman tools that show how to build a strong pull-up station.  The first video provides a brief summary while the second video includes the entire 48 minute show.

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Summary

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Full Episode

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

Homemade Exercise Equipment Archives