RossTraining.com Blog

Below are a few excerpts from a book that is linked to at the bottom of this entry. The entire book is available online. Before glancing through the full book however, take a guess at what year this book was written, based on what you see below.

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Probably more men walk past the corner of Broadway and Fulton Street, in New York city, in the course of one year, than any other point in America – men of all nations and ages, heights and weights. Look at them carefully as they pass, and you will see that scarcely one in ten is either erect or thoroughly well-built… A thoroughly erect, well-proportioned man, easy and graceful in his movements, is far from a frequent sight. Any one accustomed to athletic work, and knowing what it can do for the body, must at times have wondered why most men allowed themselves to go along for years, perhaps through life, so carrying themselves as not only to lack the outward grace and easy they might posses, and which they occasionally see in others, but so as to directly cramp and impede one or more of the vital organs…

The advantages to men of a well-built body, kept in thorough repair, are very great. Those of every class, whose occupation is sedentary, soon come to appreciate this. Some part of the machinery gets out of order. It may be the head, or eyes, or throat; it may be the lungs or stomach, liver or kidneys. Something does not go right. There is clogging, a lack of complete action, and often positive pain. This physical clogging tells at once on the mental work, either making its accomplishment uncomfortable and an effort, or becoming so bad as to actually prevent work at all. It may make the man ill. There is very little doubt that the large majority of ailments would be removed, or, rather would never have come at all, had the lungs and also the muscles of the man had vigorous daily action to the extent that frequent trial had shown best suited to that man’s wants…

Hundreds of thousands of men and woman have hard work, mental strain, fret and anxiety, daily, and for years together, - indeed, scarcely do anything to lighten the tension in this direction. They tell you they are subject to headache or dyspepsia, or other disorder, as if it was out of the question to think of preventing it. But had the work been so arranged, as it nearly always could be – far oftener than most persons think – to secure daily an hour for vigorous muscular exercise for all the parts, this running down would, in most instances, never come. The sharp, hot work, till the muscles are healthily tired, insures the good digestion, the cleared brain, the sound sleep, the buoyant spirits…

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Everything stated above seems relevant in today’s world.   It wouldn’t be too surprising if this piece had been recently written.  But perhaps it will be a surprise to learn that this book was written in 1879.  This material is well over 100 years old!  Yet oddly enough, much of what the author described is no different from our world today.

Often times, you’ll hear that nothing is new under the sun.  Much of what we know (and do) from an exercise standpoint is everything but new.  What many do not realize however is that many of the problems that our society deals with today are also everything but new.  Yes, the world has changed, and our problems are often unique to the times, but many of the underlying causes are still very similar (ex. sedentary lifestyle, the false perception that one has no time to exercise, etc.).

When time permits, take some time to glance through the entire book (referenced above).  It is an enjoyable read. Simply refer to the link below:

How To Get Strong and How To Stay So - By William Blaikie

Enjoy,

Ross

I’ve posted a new article at the link below:

http://www.rosstraining.com/articles/individualfactors.html

A video of an all time classic fight is also included within.

Enjoy,

Ross

Following the recent equipment updates (here and here), I’ve received several suggestions for the homemade equipment archive contained within the forum.

Below are four recent additions to the archive:

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Instructions for the Homemade Sled seen below.

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Inexpensive T-handle for swings

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Sandbag Construction - video tutorial

Another option for sandbag construction can be seen here

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Homemade gymnastic rings - video tutorial

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The full homemade equipment listing is available at the link below:

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

To those with additional ideas, send them over, as this homemade archive benefits us all.

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

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

Do you enjoy the time you spend training?   For example, you may enjoy the actual training, enjoy the challenges associated with it, or enjoy benefits derived from it.   What do you enjoy about exercise?  What motivates you?  I’d love to hear what everyone has to say (in the comments section).  I am particularly interested in hearing what those from the non-competitive crowd have to say.

For those in this crowd, I believe it is important to enjoy your exercise time.  Life is too short already.  Why not enjoy the time spent exercising?

Personally, I train because I enjoy it.  My competitive days as a fighter were over a long time ago.  I am not training for a specific event.  I train for the fun of it.  I do what I want to do.  I train in a way that I enjoy.  The hour or so that I spend alone in the gym is a nice escape for me.  I thoroughly enjoy myself during this time. I work very hard but I enjoy every minute of it.

And while I do spend time experimenting with different protocols in the interest of my athletes, I am not paid to exercise.  I am paid to train athletes.  These athletes (and their managers or promoters) do not care what I can do at the gym.  I am paid to improve the athlete.  That’s it.  My own personal accomplishments don’t mean anything to them.

Therefore, I include a fun factor within each workout.  My workouts are fun for me, and if I start to become bored, it is time for a change.  The workouts that I do this month will surely be different from the workouts I did last year, and the year before that, and so on.  I always mix things up in the interest of fun.  Perhaps I am working on a new challenge.  I enjoy the challenge and find joy in overcoming the challenge.  I will never work with a protocol that I dread.  Why bother?   There are so many ways to become stronger and better conditioned.  Why not work with a system or program that you actually enjoy?

Too many people in this world want you to believe that their way is the only way.  Don’t buy into the nonsense.  It simply isn’t true.  There have been successful athletes who have engaged in an infinite number of training styles.  Almost anything that you do will work if you are passionate, diligent, and consistent with the work.  Often times, it isn’t the individual workout that is most important, but how you attack the workout.  How much passion and intensity do you apply to the work?

As for the competitive athletes, your training is a job.  You are training to perform in a specific event.  There will be certain parts of training that you may not enjoy. It isn’t a hobby, it is how you earn a living.  When I’m training a fighter, I’m not looking for a smile.  We do what we need to do to win.

And please don’t mistake this discussion to say that non-competitive trainees will not or should not push themselves at the gym.  I no longer compete in a sport, but I still push myself as hard as anyone. The difference is that when I train on my own, I choose what I want to do. I do not have a crazy coach (such as myself) yelling at me to suck it up and continue!

Even my most intense session is a session that I chose to perform.  I am not being told what to do.  I picked the workout that I wanted to perform.  I must either enjoy it or will enjoy the benefits produced from the session.  The “fun factor” is an important element to the workout and overall training program.

Some may call me crazy, but exercise is fun.  I’d much rather be in the gym than sitting on the couch watching television.  Even the best action flick cannot replicate the adrenaline rush that I experience while training.

In my opinion, more trainers should encourage others to do what they enjoy.  The “do it my way or else” mentality is about as useful as pissing into the wind.  As Swiss psychologist Carl Jung once said,

“The shoe that fits one person pinches another; there is no recipe for living that suits all cases.”

Jung was a wise man.  His words can be applied to many facets of life.  Unfortunately, many ignore his wisdom.  I hear from so many people who are miserable while training.  They dread their time in the gym.  This is a HUGE mistake.  Why force yourself to do something that you dread?  Who told you that exercise had to be boring and miserable?

And what about those who feel it is their life’s mission to convert everyone in the world to train exactly as they do.  Did they ever stop to think that someone else just might have different goals and interests in life?  Remember the words from Carl Jung…

I can’t count how many times I’ve seen one exercise enthusiast argue with another simply because the two had different preferences.  If you’ve been on an online forum, you will know exactly what I’m talking about.  Internet message boards can really bring out the worst in people.  Here is a common scenario.  One member expresses an interest in bodybuilding.  He will then be chastised by someone who believes his training lacks functionality.  Both members may have desk jobs, yet one believes the bodybuilder will not be prepared for his daily elevator ride to the office.  Perhaps the anti-bodybuilder also believes the other man will not be prepared to encounter aliens from outer space?  Even if this were the case, does it really matter?  Why waste time griping over such trivial topics?  If aliens invade my neighborhood, I will reach for my shotgun, not my weighted vest and jump rope.

If you want to be a bodybuilder, I commend your efforts.  If you want to be a marathon runner, I commend your efforts. In fact, I’ll commend your efforts no matter what you are training to accomplish.   I commend anyone who gets up and exercises in a way that they enjoy.  Who am I to say what you should enjoy?  No one has that right.  The only people that I tell what to do are those who pay me to prepare them for a specific event.  Then it becomes my job.  Other than that, why not have some fun while you are training?  You don’t need to satisfy anyone but yourself, so do what you want to do.

Ross

I’ve received several questions from readers about how one can obtain a large tractor tire for flipping and other related exercises.  Fortunately, it is usually a fairly easy process, with almost no cost involved.  Most tire shops will gladly give away large tires from their scrap pile.  The only cost incurred would be the fees associated with renting a truck to transport the tire.

Finding A Tire Supplier

If you wish to find a tire, you can start with an online search.  Yahoo’s Yellow Pages are a good starting point.

Yellow Pages

From the link above, select the Automotive category link:

Next, choose Tires:

You’ll need to choose your location (enter your zip code), and Yahoo will then list all of the tire suppliers in your area.  You’ll need to sort through those that specialize in automobiles vs. those that specialize in tires for larger trucks and tractors.  The latter group will be more likely to have tires that can be used for flipping.

If you are not able to find any large tire suppliers initially, start by calling some of the automotive tire suppliers.  They can likely refer you to a business who deals with larger tires.  Many related businesses (in the same general area) will know each other.  They should have no problem referring you to a company that specializes in larger tractor tires.

Once you find such a supplier, ask if you can take a look at their scrap pile.  These large tires are not easy to dispose, so many suppliers will have a scrap pile on site.  One man’s junk is another man’s treasure.  Just because the tires are no longer suitable for driving, does not mean they will not be suitable for training.

I recently located a new supplier in my area, and they were more than happy to provide access to the scrap pile.  I had pick of the litter, and was told that we could take as many tires as we wanted.  I was doing them a service by ridding them of some “junk” tires.

Finding The Right Tire

As for finding the right tire, get your hands dirty and find a tire that is right for you.  Often times, you will not know the exact weight of the tire, but it really isn’t necessary.  Flip a few tires while searching through the scrap pile and find one that is suitable to your current strength level.  From a conditioning standpoint, I prefer a mid-sized tire for fast paced circuits.  For example, we’ll set the clock and flip a 500 to 600 pound tire as many times as possible during the period.  We also mix the tire in within multiple exercise circuits (ex. quickly moving from one station to the next). Heavier tires can also be used for a greater strength challenge.  If you have room, consider one mid-sized tire and one monster for pure brute strength.

Transporting The Tire

As for getting the tire home, Home Depot rents trucks by the hour.  The sides go down so you can fit almost any size tire.  In my local area, Home Depot had the best price on truck rentals, and it took just  a few minutes to fill out the necessary paperwork.

Once you get the tire home, I’d start with a thorough cleaning.  I use a scrub brush first, and then apply a spray-on foam automobile tire cleaner.  This helps to clear any remaining brake dust, dirt, etc.

Flipping Your Tire

As for proper flipping technique, take a look at the video below, courtesy of the Diesel Crew.

You can also find tips within the article below:

http://www.elitefts.com/documents/tire_flipping.htm 

Other Uses

These tires are also ideal as rebound surfaces for your sledgehammer.  Refer to the Sledge I and Sledge II for more sledgehammer training ideas.

Happy flipping!

Ross

PS - For more low-tech equipment ideas, refer to the link below from the message board:

http://www.rosstraining.com/forum/viewtopic.php?p=1056 

9 comments

Below are two video clips from the legendary Jack Lalanne.  Within each, Jack shares several tips for those interested in gaining weight.  Don’t expect a detailed discussion of molecular science, but do expect several easy to follow suggestions.

One of the reasons that I enjoy Lalanne’s old clips is his ability to simplify those topics that others try so hard to complicate.  Why must others make exercise out to be so complex?  As E.F. Schumacker once said,

“Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius—and a lot of courage—to move in the opposite direction.”

Unfortunately, many in this industry would rather leave your head spinning.  They strive to create confusion in topics that a 5^th grader could easily comprehend.   They’ll throw together a few basic movements and then create a fancy name that “defines” the workout, as if a fancy name somehow adds another level of sophistication.  After all, if you are confused, you’ll become dependent on the guru and his advice.  If you become self sufficient, you offer nothing in return.  How can the guru purchase a new sports car if you don’t need him to hold your hand at the gym?

I’ve read articles where it seems like the author is competing in a 4+ syllable word contest.  How many 4 or more syllable words can he include within a 1000 word article?

And please do not confuse the meaning behind this entry.  I have nothing against 4 syllable words.  I am not being fastidious with my repugnance for provocative word selection, if such verbiage is both appropriate and conscientious.  Yet, the superfluity of words must not intentionally stray from elementary concepts such as simplicity.  Such intentional and incorrigible overuse of 4 syllable words would be deemed inappropriate, irrepressible, and perhaps indecipherable, even to those with unsurpassed intelligence acquired at the most magnificent universities.

Now, moving on from my moment of sarcasm, let’s get back to the subject of simplicity.  Look at the Jack’s picture above from 1954.  Jack was in top shape long before most of us were born.  He achieved his strength long before the latest and greatest breakthroughs were revealed online.   Many of my former coaches were also in top shape long before the Internet.  And please don’t take this as a knock against education or science.  My wife is a teacher and I’m a science junkie.  I’m not against learning.  I just happen to be in support of Schumacker’s advice (listed above).

The Internet has changed the fitness industry.  Never before has getting in shape been made out to be so complex.  I’m only in my 30’s, but even we didn’t have the Internet when I was in high school.  I didn’t learn of the Internet until my freshman year in college.  Back in the day, no one assumed that a degree in rocket science was required to build strength in the gym.  I know groups of guys who may have had one brain between the entire group, yet were monsters in the gym.  Not many athletes and gym rats were in contention for valedictorian.  I’d be willing to bet that our high school valedictorian didn’t know the difference between a pull-up and a chin-up.  Fitness wasn’t his gig.  Exercise wasn’t thought of as one of the lucrative fields to pursue.  There were still loads of strong and amazing athletes however.  The difference was that no one was trying to confuse them with irrelevant bullsh*t.  Athletes went to the gym and busted their ass.  The results followed.  That’s it.  Nothing fancy.

Oddly enough, many of our old gym class workouts are now thought to be revolutionary.  I just wish my old gym teacher knew the goldmine that he was sitting on as we ran suicides on the basketball court. He could have retired early…

Final Thoughts

Now that I’ve rambled on longer than expected, let me close with an old saying.  Those involved in this industry need to start applying this simple advice.

“Give a man a fish and he’ll eat for a day. Teach him how to fish and he’ll eat for a lifetime.”

Unfortunately, many in this industry want everything but for you to learn how to exist on your own.  Don’t let them confuse you.  Keep it simple, bust your ass, mix things up, and have some fun.  Simple often equals superior.

Ross

PS - For a related article, refer to The Endless Search

After a recent blog entry, I received several suggestions to create a more comprehensive FAQ.  I do have a brief FAQ on the main site, but it is admittedly scant.

I’ve taken your advice and have started with a book related FAQ.  It is available within the message board, and will be updated regularly (as needed).  Please refer to the link below:

Book Related FAQ (Pre and Post Purchase)

I am also in the process of creating a training related FAQ that will hopefully answer some of the more commonly received message board and email questions.  I hope to have it completed within the next week or two.  I will update the forum when it is finished.

Thanks to everyone who has offered their suggestions for improving the site as a whole.

Ross