These band exercises are similar to a partner exercise that I often perform with a towel.  The athlete will hang his head off of a bench or over the end of a boxing ring.  The coach will then stand next to him with a towel draped over his head.  He’ll  apply resistance by pressing down with the towel, as the athlete resists with his neck (typically performed for slow, controlled reps).

With a partner and towel, you can train the neck in several directions.  The athlete will begin by lying on his back, then each side, and finally on his stomach.  Resistance bands can also be used in place of the towel.  The added benefit of the bands is that they are much more useful when performing these exercises alone while standing  (as seen within the video).

Ultimately, the neck is one of the most neglected areas.  All fighters should train the neck regularly.  Resistance bands are a useful tool to add to the neck training arsenal.

I regularly receive questions from athletes who have experienced ankle injuries while competing.  Resistance bands are one of the best tools to prevent injury to the ankle.  If you are consistent with the bands, ankle problems will be a thing of the past.

Below is one excellent video from Dick Hartzell, the founder of Jump Stretch.

Each video demonstrates the potential for low-tech gymless training.  The video creators have  turned their surrounding environments into highly effective training areas.  The results speak for themselves…

Part 1

Part 2

Below is a documentary on parkour that was recently posted to my Facebook page.

The embedded player includes all four parts.  The arrows on each side of the player can be used to navigate from one part to the next.

The full playlist can also be found here:

http://www.youtube.com/view_play_list?p=98E854F495913919

As stated by the creators of this documentary:

Made by practitioners, we have tried our best to ensure that this short film gives the most accurate information possible about parkour and the methods and ideas behind it. It is a deliberate departure from the typical ‘media parkour’ you might see on TV and aims to provide reliable information to both newcomers and experienced practitioners alike.

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I am fascinated at the amazing abilities of these parkour enthusiasts.  These individuals regularly defy the limits of the human body.  I’m also a fan of their training methods.  There is no better example that showcases the potential of low-tech (often equipment-free) training.

Although I’ve never participated in parkour, I truly enjoyed this brief documentary.  I recommend this film to anyone with any interest in physical culture.

In the words of their daughter,

“One of the things I like the best is they do a lot of training together (even though they are very different sizes), and always have a fun and playful attitude. My mom just took her first parkour class a few weeks ago, and they are constantly looking for new challenges. They are great parents, grandparents, and role models.”

This brief compilation video is awesome on so many levels.  Not only are these grandparents in excellent shape, but it is also obvious that they have a great time together (while tackling difficult challenges).  I certainly hope to follow their example later in life.

Thanks to Kami for passing this video along, and thanks to Mark and Cathy for the inspiration.

Tyler also recently took part in his first ever bodybuilding competition.  A related story can be found at the link below:

Ft. Collins bodybuilder without legs an inspiration

An accompanying video can also be seen:

I’ve never had any interest in bodybuilding, but I certainly tip my hat to Tyler for getting up on stage and competing.  While some people complain about how their feet hurt or that their legs are tired, Tyler gets by without either.  He’s gone on with life and has inspired many.

Thanks to Brian for passing along the story.

I enjoyed this short clip as I understand Kai’s message.  There is a time when it is useful to call upon the rage that lies within.  Harnessing this rage does not make you a bad person.  It often just confirms that you are human.

In listening to Kai, two particular lines stuck out to me:

“There’s something else that has to be motivating me…”

This simple line carries a powerful message.  To stand out from the crowd, you’ve got to push yourself to another level.  You can’t conform to the norm when trying to be (or do) something that isn’t normal.  I’m a different person in the gym than when I’m around friends and family.  I’m not an angry person, but I can put myself in another state of mind.

Kai shares a similar belief…

“Be able to call on that when I need to, and that’s what makes me proficient at my job…”

You don’t need to live your life as a raging lunatic.  You can however call upon the rage and intensity (or whatever you want to call it) when necessary.  I might laugh with my children at night, but early in the morning when I’m back in the gym, I go somewhere else.  I’m not a happy-go-lucky person in the gym.  I’m  focused and intense.  I can’t find this intensity if I’m not in the right state of mind.

I prefer to train alone.  I’m not looking to make small talk in the gym.  I don’t care what you did last night or what you are doing tonight.  I don’t want to be bothered or interrupted.  When I’m in the gym, I like the music loud.  I might get loud myself.  I often pace back and forth between sets.  I may grunt, scream, and mumble obscenities.  I probably look and sound like a lunatic.  Fortunately for me, no one is watching.

Find What Works For You

Please don’t misinterpret the message behind this entry.  I’m not suggesting that you act like me.  I’m simply sharing some of the things that go on inside my head.  I love the intensity.  There is no way I would achieve the same results if I trained peacefully with opera music playing in the background.

It’s also worth noting that such rage and intensity are not required for general health and fitness.  You can certainly get in shape with a more peaceful approach.  I do however believe that certain activities require a more intense state of mind.  For example, if I’m training a fighter, I want him to be ready for war inside the ring.   He needs to find that intensity in the gym.  You can’t live without it and expect to find it on fight night.  The intensity must be harnessed all along when training.

How You Do What You Do

I’ve often said that how you do what you do is more important than what you do.  This is particularly true for those who bring real intensity to the gym.  While training tools and styles are often debated, many forget to consider the significance of the individual factors.  Intensity is one of these factors.

I don’t care what program you follow.  If the intensity and drive isn’t there, you aren’t going to achieve anything significant.  Conversely, if you are truly committed with raging intensity, you are likely to do well with almost anything, as no matter what you do, you’ll constantly be seeking out a greater challenge.

I believe my greatest strengths are my intensity and competitive drive.  I like to be challenged and I like to challenge myself.  I want to feel like a beast in the gym.  I want to feel and harness the rage.  Once I hit beast mode, I feel like I can do anything.

“We acquire the strength we have overcome.” – Ralph Waldo Emerson

On an early February morning in 2009, Australian Navy Diver Paul de Gelder was mauled by a bull shark while performing a training exercise near the Australian naval base at Garden Island. The brutal attack nearly cost Paul his life.  Both his right hand and leg were amputated.

Yet despite such terrible circumstances, Paul refused to give up. In an interview shortly after the attack, he made the following statement:

I just try to go about my normal life. Training a lot is what I do, and I’m not going to let this get in the way of what I did before. You gotta look at the good things in your life and hold them close to your heart.

The video below highlights Paul’s progress just 12 months after the attack.  The words Never Ever Give Up appear in the final scene.  I couldn’t think of a better way to describe Paul’s resiliency.  His ability to bounce is beyond amazing.

It has been over six months since I wrote about the homemade suspension trainer.  The original unit has been used regularly since January and is still as good as new.  It has certainly proved to be a useful DIY project.  I also appreciate all of the comments posted to the original entry.  Several readers shared ideas and modifications when constructing their own units.

Within this follow up entry, I will discuss a few of the more commonly asked about modifications.  To begin, several readers have asked about single vs. double point attachments.  In the original entry, I demonstrated a single point attachment model.  The unit therefore resembles an upside down Y (similar to: ⅄).  Perhaps the greatest advantage of the single point model is that it is faster to make height adjustments, as you only need to adjust the top strap.  One disadvantage is that the straps tend to be a bit rough on the arms when performing exercises such as dips. The single point also isn’t as convenient when performing unilateral exercises (discussed later in this entry).

Fortunately, it is quite easy and inexpensive to construct a double point attachment model.  All that you’ll need are lashing straps and handles.  The final product is similar to commercial products such as gymnastic rings and blast straps.

As you can see above, the straps are independent of each other.   These straps are therefore much more useful for exercises such as dips and muscle-ups.

The double attachment also makes these straps more useful for unilateral exercises.  Simply slide the second strap out of the way.

Below you can see how I perform a single arm rollout without any interference from the second strap.  Once again, each strap is independent, so one does not connect or interfere with another.

Single arm body rows are just one of many more unilateral options.

Handles

Another commonly asked question about the original entry was in regards to the homemade handles.  Many readers were interested in other handle options.  For this entry, I’ve used triangular playground rings.

I’ve had these handles for over 5 years now.  They are easy to find at playground equipment suppliers.  The tape that’s been added to my handles was added a few years ago to increase thickness.  It certainly isn’t necessary to add the tape.

Knots and Foot Straps

Another common question following the first entry was in regards to knot tying for the homemade handles and foot straps.  By using triangular rings, you won’t need to tie any knots.  The handles attach to the lashing straps via a spring link and quick-link connector (another option for handles would be DIY rings).

As for the foot straps seen within the original entry, I came across a useful alternative by accident.  I was hanging something in my garage from a Husky Hang-All and realized that it would work well as a foot strap.  I returned to Home Depot to purchase another and paid approximately $6.50.  Each Hang-All includes a spring link connector so they can attach directly to each lashing strap.

You can quickly adjust the velcro for a custom fit foot strap.  DIY foot straps should be easy to make as well (ex. using your own velcro strips).

Summary

Although this entry is new, I’m actually more familiar with double point attachment straps.  I first built something similar several years ago.  It is difficult for me to say which style (single vs. double) is better however, as both have pros and cons.  Personally, I’m glad to have built both.  Each project is fairly inexpensive and I get plenty of use with each version.

Therefore, if you plan to build only one, consider which exercises you wish to perform and where you wish to attach the straps.  Make your decision accordingly.  Either way, you should have a long lasting piece of equipment that can be quite challenging and beneficial.

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

Homemade Equipment Archives