RossTraining.com Blog

I am on the road this week but will be back on Friday the 24th.   I apologize for the delay in posting this update, as I haven’t had access to the Internet. 

I’ll get back to updating the blog and responding to all emails later this week.

Ross

Most will agree on the importance of goal setting, as it allows you to focus on specific, measurable objectives. When setting a goal, you are reminded of what you wish to achieve. You can then focus your energy towards activities that are relevant to the specific goals, while minimizing distractions that throw you off track.

Note the use of the word YOU when discussing the significance of goals. YOU are able to focus on those things that YOU wish to achieve. Goals must be personal. We all have unique goals. Whether your goals focus on education, career, finance, fitness, or competitive events, these are YOUR goals. It is your life, so it’s natural that you have plans in place to achieve YOUR goals.

Sounds good, right?

While setting goals can be useful, there is a fine line between enough and too much. If you only focus on future goals, it is easy to overlook the present time. You may find yourself lost in the “someday” mentality. Someday I will do this, someday I will do that, someday I will become this, someday I will become that…

It’s as if you are constantly waiting for a future day that will change your life. You become certain that “someday” will bring happiness, but as soon as you reach one of your “someday” wishes, you shift gears to a new “someday” goal.

Don’t fall into this trap. Goal setting does not mean that we should forget about today. You should enjoy yourself as you work towards achieving your dreams. Tomorrow isn’t guaranteed. There will be a time in our lives when tomorrow does not come. This may sound gloomy, but it shouldn’t be. Don’t worry about something you cannot control. Instead, focus on making the most of today. We all live in the present, so we need to enjoy it.

A wake up call

I tend to get wrapped up in my work. Once I have an idea, I often find myself going overboard trying to get it done. I constantly need to remind myself that the work will be there when I wake up in the morning. Yet, even with my own reminders, there are still times when I find myself getting wrapped up in my work. Fortunately (or perhaps unfortunately), life then comes around and throws out a harsh wake up call, which helps to put things back into perspective.

Two weeks ago I went to pick up some food at a local shop in Manchester (CT). We had family over and decided to order out at one of the new restaurants. Those local to me will know the downtown Main Street area. It is a fairly busy road, with cars traveling at a decent clip.

It was a Friday evening, so traffic was busy. I waited for the crosswalk light and started making my way across Main Street. It’s a multiple lane road so it takes a moment to get all the way across. As I was walking, I looked to my right and noticed a car traveling faster than it should have been considering the red light. In what was probably a 1 or 2 second incident, I found myself suddenly sprinting out of the way of a speeding automobile. It seemed like everything was in slow motion. The driver had blown through a red light and missed turning me into a hood ornament by just a few feet.

I jumped to the sidewalk and didn’t fully realize what had just happened. A man walking his dog then stopped and summed it up nicely with the following, “Holy sh*t , that was close!”

Ten minutes earlier, I had said goodbye to my wife and kids. If I wasn’t paying attention, I could have been hit by a car. Maybe I would have been fine, but maybe it would have killed me. I honestly don’t know. It doesn’t really matter, as it is over and done with, but it did serve as a reminder that life can come and go in a flash. No one knows when their time will come.

Life is unpredictable. Tomorrow is filled with uncertainty. There are no time machines, so no one knows what the future will bring. I’m all for setting goals, but it’s nice to be reminded that we also need to cherish today. I won’t let my future goals get in the way of enjoying my life today, tomorrow, and every day after.

Cherish the moment as you work towards the future.

Ross

Michael Pollan published a new article last week which many here will enjoy.  Take a look at the link below.

Farmer in Chief

I also suggest reading through some of the comments (where Pollan is also active with his responses):

Article Comments

The article is somewhat of a lengthy read, but definitely worth a look.  Many important topics are raised within (topics that rarely receive attention from the media).

Ross

At our old boxing gym, we covered the walls with photos of past champions.  We also had magazine and newspaper clippings of motivational stories that the younger fighters could read for inspiration.  There were countless clippings affixed to each of the four walls.

There was one particular story that stood out to everyone however.  Oddly enough, it was one of the few stories that wasn’t even related to boxing.   Everyone read the story at least once, but most of us found ourselves glancing over it on a regular basis.

This story was about Shun Fujimoto and his triumphs during the 1976 Olympic games.  After reading of his amazing performance, you couldn’t help but find motivation to continue training.  You could always find at least one more round in you.

As referenced in the link above, Fujimoto competed (and excelled) despite dealing with a broken kneecap.  His sense of pride and dedication to his teammates and country propelled him to one of the most amazing Olympic performances ever.  He amazingly committed to, and stuck a landing after a twisting triple-somersault dismount from the rings.  His leg only buckled slightly, as he raised his arms signifying the end of the performance.  He managed to hold back the pain of the broken kneecap, as well as the torn ligaments that followed his landing.

I highly recommend taking a few moments to watch the video below, which tells the story of his amazing performance.

Fujimoto’s story shows that we often have much more in us than even the most determined may realize.  Clearly, I’m not suggesting that we train for or through injury, but knowing what we are capable of is something that we can take strength in during difficult times.  This is particularly true for those involved in competitive sporting events.  I’ve been in the corner with fighters who had to literally get up from the canvas and fight their way back towards victory.  Knowing that the potential to keep going lies within is something that you can call on when necessary.

Fujimoto’s story serves as a reminder for what we are capable of when we truly commit ourselves to succeed, regardless of the obstacles that stand in the way.

Ross

Earlier in the year, I posted the video clip seen below.  It’s a great clip to get the adrenaline flowing before heading to the gym.

Two follow ups were posted to the forum last week.  I’ve linked to both below:

Part II

Part III

Regardless of your training interests, it’s always nice to see others who get up and bust some ass in the gym.

The intensity seen within these video clips is addictive however, so be warned!

Ross

Since posting the recent thick handle dumbbell entry, I’ve received several questions regarding homemade dumbbell handle construction.   I first discussed homemade options for dumbbells within the Infinite Intensity manual.

For those who have not seen the manual, you can find two tutorials at the links below:

Homemade Dumbbells I

Homemade Dumbbells II

Rope Climbing

It’s been several years since I first wrote about rope climbing on the website.   In the time since, manila rope prices have changed. The prices stated within the old article are no longer valid.  Fortunately, a member from the forum has found a new supplier, with better rates than anywhere I’ve seen thus far.  The supplier sells his rope through eBay.  I have NOT purchased from him, but his prices are very low.

Inexpensive Rope Supplier

Resistance Bands

I’ve also had several questions come in recently from athletes who have experienced ankle problems while training.  Resistance bands are one of the best ways to train this area.  If you are consistent with the bands, ankle problems will be a thing of the past.

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

You can also find several related videos by following the link below:

Youtube Listing of Several Jump Stretch Videos

Ross

Take a moment to visit the link below to watch the animated MATRIX spoof entitled The Meatrix.

http://www.themeatrix.com/

This spoof has received millions of views since it first hit the web.  It is an amusing way to create public awareness regarding a serious topic.  Many people in this world have no idea where their food comes from, and some even ridicule those of us who take these topics seriously.  The “why worry about it” mentality is very common.  I even have friends and family members who share such a nonchalant attitude.

Don’t get me wrong, I’m not suggesting mass hysteria.  I am however promoting awareness.  I’ve yet to find a knowledge machine that passes information through osmosis while we are sleeping.

For those interested in more “Meatrix” like material (without the amusement), consider reading up at the link below.  Take some time to look through the Photo Gallery and read through some of the reports filed under the Issues heading.

http://www.farmsanctuary.org/issues/factoryfarming

It will certainly serve as an eye opener to many.

Ross

PS -New members to the blog may also wish to look here.

I’ve received several questions recently regarding the use of thick handled dumbbells.  Many have asked where to find such handles, and others have asked why it makes sense to use a thick handle.

Personally, I prefer building my own dumbbell handles.  For a few dollars, you can build yourself a fully functional (and strong) handle.   If you prefer to buy a “professionally” constructed thick handle, be prepared to fork over some serious cash.  A quick search of the market brought about several expensive handles, with some even surpassing the hundred dollar mark.

Why Bother?

Before building or buying, it’s first useful to know what is in it for you.  Why bother building or buying a thick handled dumbbell?

Thick handle lifting was very common in past generations, and is starting to make a comeback in the modern era.  The renewed popularity shouldn’t come as a surprise, particularly when you consider the almost instant benefits associated with such handles.  Thick handle lifting will quickly strengthen the forearms and grip.   Such handles will enhance the difficulty of almost any lift.

I’ve lifted with thick handles for several years now, and will continue to do so.   These handles have made a huge difference in my hands.  As many who read this site are aware, I had hand problems for many years as a young fighter, so I’m always looking for ways to strengthen the hands.  Thick handles have become a favorite of mine.

Homemade Options

There are several options for thick handled dumbbells.   Perhaps the easiest methods are the use of duct tape or foam pipe insulation.  With duct tape, you can add a little at a time, to gradually thicken one of your handles.  Another option involves wrapping your dumbbell handle with foam pipe insulation.  Look for foam that is at least somewhat rigid, so it maintains it shape.  You can then wrap the foam with duct tape if you wish (to keep it in place).

The picture below shows each of these options.  Both handles were constructed from galvanized iron pipe (purchased at Home Depot for a few dollars each).

A similar method involves the use of an inexpensive pool noodle.  Refer to the link below for more information regarding this method (and several other grip tools):

http://www.angelfire.com/ny5/shenandoah/Grunt/Grip_2.html

Another inexpensive option involves the use of rope.  Tightly wrap rope around the gripping surface.  Cut it to the desired length, and then secure the rope in place with a tight later of duct tape.  You can then add a second layer of rope if necessary to increase the thickness of your handle.  You can see an example of this method in the picture below:

Next, you can see how the handle looks with a second layer of rope.  You can also see the handle before and after it was altered.   This handle was one of the inexpensive spin collar handles sold at Walmart for a few dollars.

It is worth noting that I’m not a huge fan of these Walmart handles (particularly the collars).  I much prefer a fully homemade handle, using the galvanized iron pipe method seen above.

Another common thick handle solution involves the use of PVC pipe.  You can find an example of this method (along with much more information regarding grip strength) at the link below:

http://www.gripfaq.com/Supporting_Hand_Strength/#top

What To Do With It?

Thick handle dumbbells can be used for almost any traditional dumbbell lift.  Heavy rows and farmer’s walks are two of my favorites.  You can however use these handles for other (more conventional lifts) such as dumbbell swings, various overhead presses, Zottman curls, etc.

I am not suggesting that you perform all of your work with thick handles, but these handles do make a nice addition to a complete strength program.  I will often start with a traditional handle (where I can go heavier), and then switch to a thicker handle with less weight (within the same workout).  I mix and match conventional and thick handles within the workout.  Another option is to perform a traditional strength workout, and close with a thick handle finisher (ex. a few sets of farmer’s walks with the thick handles).

For more information regarding homemade equipment construction, please refer to this link:

http://www.rosstraining.com/forum/viewtopic.php?t=157

Ross

It was recently brought to my attention that two videos posted to the blog were no longer active.  Both videos highlighted the truly amazing story of Dick and Rick Hoyt.  Their story has been featured on several programs for good reason, as it is truly one of the most inspirational stories you will ever find.  As a father, the power of their story can’t be expressed in words alone.  I get choked up every time I watch one of their videos.  The video below is no exception.

Dick Hoyt summarizes his family’s philosophy with the following,

“Yes you can. You can do anything that you want to do as long as you make up your mind.  You can do it.”  

After watching their story, how can anyone argue with his outlook on life.  The Hoyt story is one that we can all learn from.

And as mentioned above, there aren’t words that can do justice to the story, so I won’t even attempt.  Just take a few minutes to watch the full video.  You won’t be disappointed.

Ross

Within my last entry, there were several excellent responses posted to the comments section. Readers from all walks of life explained why they exercise. Most offered several reasons, and many of us shared similar responses. A few common examples included health benefits, performance improvement for a specific sport or physically demanding career, enjoyment of the actual training experience, and the simple joy of living an active lifestyle.

Oddly enough however, very few listed physical appearance as one of their reasons. One reader who did, worded it as such,

I would be lying if I didn’t say vanity was one of them.

The reader had to almost confess to the vanity aspect. At least one other responder worded his desire to look good in a similar fashion.

Such responses leave one with the impression that we are not supposed to exercise to improve appearance and feel better about ourselves. Has the modern functional fitness era caused a shift in purpose? Do people honestly exercise with no consideration for physical appearance? If so, would these people continue to exercise if it made them ugly?

I don’t believe there are many who would answer YES to these questions. But I also don’t believe that one should need to answer YES to such questions.

Why should one be forced to conceal the fact the he or she exercises to look and feel better about themselves? What is wrong with doing something that boosts self confidence? Confidence is very important in this world. Ample research suggests a positive relationship between confidence and performance (performance in business, at school, in sport, etc.).

Why must we hide the fact that physical appearance matters? And please note the following… I’m not suggesting that one stand in the mirror and admire their physique all day. I am simply stating that one of your many reasons for exercise may be the fact (and likely is) that you enjoy the physical appearance that comes through regular exercise.

Even competitive athletes often share these same feelings. One common example comes from the combat sporting world. As a young fighter, I wouldn’t feel that I was in top shape until I had a ripped midsection. Whether or not the six pack did anything from a performance standpoint was irrelevant. Once I had the six pack, I believed I was in shape. It may sound crazy, but I know that I’m not the only person who has felt this way. I’ve spoken to many fighters, at all levels, who have shared similar stories. They see their abs come in during training camp, and suddenly feel like a Spartan warrior.

I realize that it sounds ridiculous, and it probably is. That isn’t the point however. The point is that who cares if something is ridiculous if the individual benefits from it in some way. If you feel better about yourself, don’t be ashamed of it. You have the right to feel good about yourself. No one should convince you otherwise. You shouldn’t need to hide the fact that you are proud of the work that you’ve performed and the physical results that have followed.

And to those who adamantly state they physical appearance doesn’t matter, why then do you bother to match your socks and shoes in the morning? Why not grab a blue sock and a yellow sock, along with a white sneaker and a black boot? Why bother matching anything if appearance means nothing? Why bother washing the tomato sauce stain from your dress shirt? Why not leave it, considering that appearance does not matter? Why not cut your hair while wearing a blindfold? Who cares if you miss a few spots? Appearance doesn’t mean anything, right?

What about your house and automobile? Do you care if I spray paint both? Does it really matter, considering that appearance doesn’t mean anything? Who cares about some random graffiti on the hood of your car or perhaps the front door of your home?

Does It Really Matter!

What’s the big deal about admitting that you may in fact care about appearance? Admitting that you care about how you look doesn’t mean that you don’t care about getting stronger, faster, and so on. It also doesn’t mean that you admire yourself in the mirror all day. It doesn’t mean that you are stuck up and shallow. Perhaps it means nothing other than the fact that you possess self confidence and are not afraid to admit it.

Even many of the modern functional training fanatics have a certain “look” to them. They may blast the bodybuilders for their look, but the functional superheroes often have their own unique look as well. Who the hell said that one is acceptable but the other is not? Who believes they can actually decide how anyone else can or should look?

And as crazy as this all sounds, there are people who deliver such a message, perhaps inadvertently or perhaps not.

My advice is simple. Don’t let anyone decide anything for you. You do you and I’ll do me. After all, aren’t we all busy enough with our own lives? Do we really need to be concerned over what someone else may or may not do? Does it really matter why someone else does what he does?

If your own life isn’t keeping you busy enough, I suggest finding a new hobby.  Worrying about what others do isn’t a productive use of time.

Ross