Going forward, I will now be able to film all new videos in HD.

The discount code is ross50

To learn more about the book, please visit the link below:

http://fitedia.com/products/the-complete-guide-to-sandbag-training

The discount code can be entered at the final step in the checkout process.  Matt has agreed to keep the code active until February 12th.  During this time, he’s also offered to provide half of the earnings towards keeping RossTraining up and running.

Thanks to Matt for the offer.

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For those interested in making their own sandbag, below is yet another option (inexpensive and quite durable).

As to why I am sharing the clip, my reasons have nothing to do with song writing or creation.  I do however agree with Jack White’s thoughts regarding inspiration and work ethic. He makes a great point about the importance of simply showing up to work. You may not have all of the answers when you begin, but by forcing yourself to work, you’ll certainly be closer to finding out.

Paralysis by analysis hampers many from all walks of life. The best way to avoid it is by getting up and getting busy.

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In the confrontation between the stream and the rock, the stream always wins, not through strength but by perseverance. – H. Jackson Brown

Within the clip below, you’ll learn of the struggles that Ettish endured as a fighter and more importantly how he refused to succumb to his critics.  He recently returned to the cage at age 53 to earn a victory and balance his record at 1-1.

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Our greatest glory is not in never failing, but in rising up every time we fail. – Ralph Waldo Emerson

Fortunately, I recently made one of these tools for one of my fighters and snapped a few pictures to help clarify some of the confusion.

To begin, the elastic cords can be found at most fabric stores. I purchased 2.5 yards of elastic cord from Jo-Ann Fabric & Craft for less than 2 dollars.  You can click the image below to view a larger picture of the receipt.

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I then used a screwdriver to puncture a hole all the way through the tennis ball (in one side, out the other).

You will then remove the screwdriver from the ball.  Now, you’ll take the elastic cord and attach it to the screwdriver with a thin piece of duct tape. Please note that I chose to attach the cord after making the initial holes just in case it would be too tight for the cord to remain attached to the screwdriver when first puncturing the ball.

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Once you’ve taped the cord to the screwdriver, you can now drive the screwdriver back through the holes that you already created.  Push it all the way through again.  You will then remove the tape to free the cord from the screwdriver.  Hold on to the cord and pull the screwdriver out of the ball.

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You will then tie a knot at the end of the cord to prevent it from slipping back through the hole.

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Pull the long side of the cord back until the knot stops it and you are ready to go.  All that you’ll need to do is attach the cord to a hat.

As for ideal lengths, start conservative as once the cord is cut, you can’t reattach it.  Different cords will have different amounts of stretch so it is impossible to provide a universal recommendation regarding length.  Typically, the tennis ball will hang down just above waist level, but a few inches in either direction can make a big difference in terms of speed.  Experiment with a few different lengths and choose something that works well for you.

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

Homemade Exercise Equipment Archives

Those interested in learning the secrets to the success of this small, impoverished island may enjoy the videos below. A complete documentary has been split into five Youtube clips. Part 1 is embedded, with the remaining parts linked to at the bottom of this entry.

Part 2 – http://www.youtube.com/watch?v=6USRaM24DhA

Part 3 – http://www.youtube.com/watch?v=9LYF1czBMpw

Part 4 – http://www.youtube.com/watch?v=r6y5ncZo4rI

Part 5 – http://www.youtube.com/watch?v=NTx6ktxyXdU

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Smooth seas do not make skillful sailors. – African Proverb

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Action is the last resource of those who know not how to dream. – Oscar Wilde

Take a look at the example below from Anderson Silva. Such a drill is not only effective, but also quite easy on the body. You could perform this type of work daily without interfering with the more intense sport work that must also be performed.  This drill could even be useful as a brief warm up. All that you’ll need is a few minutes.

Although one example has been posted before (here), you can find another tutorial that covers the topic below.

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

Homemade Exercise Equipment Archives

Kostya Tszyu is one fighter who often trained with a similar device.  You can see an example at the link below:

Kostya Tszyu – Tennis Ball

Vasyl Lomachenko can also be seen using something similar here:

Vasyl Lomachenko – Tennis Ball

As for applications, such a drill can be a fun addition to your training arsenal.  Aside from the hand-eye coordination benefits, it is also useful that this drill will not be strenuous to the body.  You can easily include some reaction training with this tool without detracting from your primary training objectives.

Thanks to Nikolay from Arthlete.com for passing the video along.

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Creativity is a natural extension of our enthusiasm. – Earl Nightingale