In the video below, Matt Wichlinski demonstrates how to perform an assisted natural glute ham raise (aka Nordic raise or natural leg curl).  He also shows an inexpensive homemade apparatus that can be used to perform the exercise.  Those familiar with this blog may recall seeing something similar here.  Matt’s version is easier to build.

As for the band set-up, you could also attach the bands overhead as demonstrated at approximately the 9 minute mark within this past tutorial (link here).

As for comparisons between this floor based exercise and a true GHR machine, there certainly are differences.  I’ve used both and actually prefer the low-tech variation.  I do however know others who prefer the actual machine.  In either case, both movements are effective.  The floor based variation is typically more difficult though based on the pad angle of the machine.  Keep that in mind if you decide to work with this exercise.  It is likely more difficult than you initially realize.

As for additional low-tech hamstring choices, the following links provide a few options:

Loadable hamstring device

Hamstring training with bands and sliders

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

Homemade Exercise Equipment Archives

As a follow up to my last entry, below are two additional videos from the past.  The titles are listed in Russian (Бокс. Сила, скорость, выносливость).  Google translates this text to be Boxing: Strength, Speed, Endurance.  The date listed for each video is 1981.

Despite the fact that I cannot understand the language, it didn’t take long to recognize the exercises and training style seen within.  Similarly to the previous wrestling videos, many of the exercises have been popularized again in recent years.  You’ll see bag drills, barbell exercises, medicine ball throws, bodyweight movements, and more.

Once again, successful training strategies for competitive fighters have been around for a long time.

Below are two videos that were recently passed along to me.  Within the clips, you will see Russian athletes preparing for Greco-Roman wrestling. The Youtube description for each video lists 1987 as the production date.  Yet despite being 20+ years old, you will find exercises that are still passed off as new in certain markets today.

As has been said before, many of today’s new ideas are everything but new.  Dominant athletes have trained and competed for longer than we’ve all been alive.  It certainly seems that everything old has become new again.

Below is a new tutorial where I demonstrate an inexpensive option for hamstring training.

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Additional tutorials can be found at the following playlist (currently over 2 hours of footage):

http://www.youtube.com/playlist?list=PL2B9BB16835A80D2E

It has been over a year since I posted any material from the classic Sandow Plus site.  One reason why is that there aren’t any updates to share as the material contained within Sandow Plus is historic.  If you are new to this site though, I do suggest taking time to familiarize yourself with strength athletes from previous eras.  An ideal starting point is the Mighty Men of Old file that can be downloaded at the link below.

Mighty Men of Old (PDF download)

Mighty Men of Old (online version)

Within the file, you will find biographical information about early legends such as George Hackenschmidt, Louis Cyr, Otto Arco, and more.

You will also see that while training has evolved to an extent, much of what appears to be new is not.  Often times, new ideas are nothing more than recycled ideas from the past.  Furthermore, truly new ideas and methods are not necessarily improvements from the past.  There is plenty to learn from those who came before us.  This is particularly true when you consider the strength feats that were performed long before the rise of performance enhancing drugs and supplements.

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To view some of the previous Sandow posts from this blog, refer to the search thread below:

Previous Sandow Plus entries

Below is a video tutorial that explains how to build a rope ladder (pictured above) to be used for a variety of bodyweight based movements.  The rope ladder is actually quite similar to the device seen within the link below (posted to my forum in 2009):

Universal Strength Apparatus

I have not personally built either, but I may give it a try in the near future.

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

Homemade Exercise Equipment Archives

Below is a new video tutorial where I demonstrate how to add weight to a jump rope for a greater upper body challenge.

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Additional tutorials can be found at the following playlist (currently over 2 hours of footage):

http://www.youtube.com/playlist?list=PL2B9BB16835A80D2E

Siphiwe Baleka is a truck driver who works behind the wheel over 300 days a year.  His busy and unpredictable schedule does not stop him from exercising however. Earlier this year, Siphiwe won two first place medals at the US Masters Swimming National Championships (results here).  He also recently competed in the USA Triathlon National Championships.

In the video below, Siphiwe talks about how he stays in shape (the exercise discussion begins at approximately 3:15).  He completely crushes the belief that busy people are too busy for exercise.

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Get busy living, or get busy dying. – Stephen King

Below is a new video tutorial where I demonstrate an easy and inexpensive way to create doorway pull-up handles for use when traveling.  A brief demonstration of the handles is included at 3:29 within the video.

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

Homemade Exercise Equipment Archives

Many scouts thought Ray Lewis was too small to play linebacker in the NFL when he entered the draft in 1996.  Four linebackers had already been picked when the Baltimore Ravens selected Lewis as the 26th overall pick.

Those who passed up on him because of his size are surely kicking themselves now.  Ray Lewis is about to enter his 16th season in the NFL.  He is without question one of the best defensive players in the history of the sport.

His greatness is not the byproduct of a high-tech routine or facility however.  Ray Lewis has always thrived on the basics.  His routine has never been fancy, but he’s known around the league as one of the hardest workers on and off the field.  He pushes himself to the limit and then some.

Below is a brief video where he speaks about using a deck of cards as one of his original training routines.  As has been discussed before, a standard deck of cards can be used to create an endless list of always changing workouts (see here).

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The next video shows Ray Lewis on the field.  As you will see, there is no denying his intensity.