4x7 - Magic in the Mundane

Finally got around to watching some of Scott Sonnon's 4x7: The Magic In The Mundane. I'll hold off on final judgement until I can schedule some time to actually do the program myself, but from a cursory viewing the material looks solid. Following the typical trend of RMAX products, 4x7 offers a systematic approach of scaling difficulty in the movements presented. So regardless of your level of fitness, from zero to advanced, Scott shows you how to scale the movements to meet your current needs. The program itself follows a 4-day cycle of waving intensities; from moderate to high, to none to low. Each of the 4 DVDs corresponds to one of the 4 training days and provides a follow along workout. If you are the type that likes to plug-and-play, then this would be an ideal product for you. There are some equipment issues for the follow along. You will need a pull-up bar, some type of box to jump on and off, and clubbells (Scott shows some less effective dumbbell substitutions on the DVD). However, this is not to say that one could get creative and find alternatives. An even better option would be to follow the principles of waving intensity and make 4x7 your own with what you have readily available. Visit the RMAX forums for ideas. As for myself, I followed along with day 3 and the Spinal Wake-up series. I felt pretty good afterwards as I always do after mobility work. The Day 4 Prasara flows look interesting and make me want to look more into Scott's other Prasara material.

StrongLifts

Cool blog with tons of lifting info. There is even a post with the Texas Method. This is definitely one to keep an eye on. StrongLifts Blog

Ross Enamait - New Book & DVD

Enamait's much anticipated DVD project was released today. A 90-page manual plus a 108 minute DVD is a bargain for $25. If Ross' past products are any indication, this DVD will blow you away. I am hoping my copy is here by the weekend. Full Throttle Conditioning "The Full Throttle Conditioning package includes a 108 minute DVD and a 90 page companion manual. Within the DVD, Ross gives you a backstage pass to his conditioning dungeon. Watch how he takes simplistic tools and creates intense and effective conditioning workouts. Expect to be challenged, as you learn a proven, effective, and efficient conditioning system. The companion manual contains additional information regarding topics such as program creation, sample workouts, and the science behind the system. This program is not based around a specific piece of equipment. The principles can be applied to almost any exercise or tool."

Dick Hartzell and Elite FTS Jumpstretch Index

A ton of useful Jumpstretch videos by Dick Hartzell were added to Youtube by EliteFTS. There is some excellent info here - Jumpstretch Index Here is the elbow video just to give you an idea of the many possibilities of using bands:

Ross Enamait on Jump Rope Training

Ross' new article on Jump rope training - Jump Rope Training - Part II

Straight to the Grip Contest Part V - The No-sets

Jedd Johnson continues his series at Straight to the Bar, with my favorite method of gripper training: no-sets. Straight to the Grip Contest Part V - The No-sets

Homemade Equipment Ideas

DaveDraper.com has a nice little page with some DIY homemade equipment ideas. There are plans for everything from weighted vests, wrist rollers, and PVC gymnastic rings to sleds, calf raise machines, and power racks and benches. The weight vest looks like it has some potential. I may rig up my own vest and modify it to where it would have a much snugger fit for Yoga or inverted and jumping movements. Homemade Equipment Ideas

Straight To The Bar Grip Article - The Ironmind Set

Jedd Johnson of the Diesel Crew continues his "Straight to the Grip" article series over at Straight to the Bar. This article is specific to the Ironmind set for certifying on the Captain of Crush grippers. Jedd goes over the pros and the cons for this type of gripper set and advices the grip athlete to work a variety of sets in training to develop a true dominance over the grippers Straight to the Grip Contest Part IV - Current IronMind Set

New from Beast Skills - The Muscle-Up Tutorial

Jim has done it again. His site Beast Skills continues to impress with a new tutorial to master the elusive muscle-up. Be sure to check out the videos in the article. The muscle-up is, in my opinion, a valuable skill to work towards with many real world applications. It could save your life. Well that may be an extreme case, but regardless this seemingly simple bodyweight move is an impressive asset. Beast Skills - The Muscle-up Tutorial

Strongman's Home Page

Terry Duty's site with some good bending and gripper info. There are also some conceptual ideas for the DIY type readers to help get that brain firing. Strongman's Home Page

Good Dealing

I'm sure there are many who use lack of equipment, or lack of money to buy new gear, as an excuse to not workout. Take kettlebells as an example. To be honest, they are overpriced. Even the "cheaper" brands cost more than what they are worth, and with today's outlandish marketing people seem to believe that they can't get similar results without them. I've seen one to many posts saying, "But I can't afford a kettlebell, what am I suppose to do?" Get some used dumbbells for .30 cents a pound and go to work. The tool isn't going to get you in shape - You are. Hell, go to Ross Enamait's site and pick yourself up a copy of Never Gymless and you'll have a wealth of knowledge on bodyweight training. If you think you can't get fit from bodyweight workouts alone... I challenge you to get Never Gymless and give Enamait's style of bodyweight training a try. But, if you still insist on having equipment and do not want to pay retail, there is hope. Craigslist is an excellent site to find deals. Look for your state and city and start browsing the ads. The site is free to post, and there are always people looking to get rid of their old (and even new) items cheaply. This is my favorite. Another good place is GovDeals. I've had a lot more luck with Craigslist for my area, but this is another one to keep an eye on for some nice deals in your area. Ebay is pretty much a given. There are always deals to be found if you get the winning bid. Also, you may want to ask around or search Google for a local State surplus and drug seizure auction house. We have a state run site in my area where you can look around, but I have yet to see any fitness equipment that I had any interest in. Offline, browse your yellow pages and find a local Play it Again Sports, Sports Authority, or other retail store that buys and sells used equipment. You can even call around and ask local gyms, schools, and universities if they are selling any old equipment. I've heard of guys getting some nice pieces this way. Well, there you go. Lack of equipment is no longer an excuse. Keep your eyes out on those sites if you are in the market. If anyone knows of any other internet sites like those mentioned, please let me know. I'm always looking for a good deal.

Gary "Gazza" Hunt Demands "NO LIMITS!"

Gazza continues to set the bar, or rather bend the bar. Digging deep down, Gazza has managed to pass through the fiery threshold unscathed into pain intolerances unimaginable by ordinary men. Most have yet to meet this challenge with pads, yet here Gazza gives a clinic in bare handed bending **Loud music - be mindful of your speakers** Link More bare handed bending by Gazza: Part I Part II

Bigger Faster Stronger - BFS Magazine Archive

Bigger Faster Stronger has opened up its BFS Magazine archives, which span the past 10 years. The BFS Mag covers a wide variety of topics and includes top-notch information on training, coaching, athletic development and nutrition. So grab a cup of coffee and cozy up to the computer screen - there is a lot of good reading here: BFS Magazine Archive

Rippetoe and Kilgore - Starting Strength FAQ

Starting Strength by Mark Rippetoe and Lon Kilgore is a highly recommended resource for beginning (and most likely many who think they are "advanced") strength trainers. By reading this book and learning to do the lifts properly, you will be well ahead of the curve. Everyone should have a copy of this book in their library. Bodybuilding.com forums has an excellent, excellent, excellent FAQ for Starting Strength as well as a Q&A thread for anyone needing further answers or advices from fellow lifters familiar with the program. It's a worthwhile read. Starting Strength FAQ @ Bodybuilding.com Starting Strength Q&A Thread

Diesel Crew Grip Article

The Diesel Crew continues to draw attention to an otherwise invisible sport. Straight to the Grip Contest Part II: Grippers Part III: Gripper Sets

The 7-Minute Rotator Cuff Solution

The 7-Minute Rotator Cuff Solution is an excellent resource for restoring and maintaining shoulder health and strength. I first read this book way back when I was in high school about the time I started seriously lifting weights (I used a lot of the Health for Life material when I first started out). I'm glad I came across it when I did because I learned early on what not to do in the gym to protect my shoulders. Grab some jumpstretch bands and you'll be in business. The book has long since been in print, so you'll be lucky to get your hands on a copy for a reasonable price. OR you can read it here: The 7-Minute Rotator Cuff Solution

Cosgrove vs. Cancer

If you have yet to order your Lift Strong CD, go HERE and get it NOW. Chris Shugart over at T-Nation has put up a friendly reminder and provided an audio interview with Alwyn Cosgrove about his bout with cancer and the Lift Strong project. Check it out: Cosgrove vs. Cancer: A special audio interview with Alwyn Cosgrove by Chris Shugart

Homemade DIY GHD!!!

Absolutley fantastic. Now I don't have to spend the time to draw up my own plans when I buy a house and have a spot to put one. This excellent document is compliments of Chris Kemp at Crossfit. Download the word document here - DIY Glute-Ham Device

Grip Lessons of Yore: Tips from Old Time Strongmen - George F. Jowett

George Fiusdale Jowett was born in Bradford, Yorkshire, England on December 23, 1891. In his early childhood, Jowett suffered an accident, which after years of hospitalization left doctors assured that he would never walk again or live beyond his 15th birthday. Yet, around the time he was turning 11 years old, Jowett's uncle to him to see the strongman show of Eugen Sandow, where little George learned that Sandow was also proclaimed fatally ill in his youth. This sparked something within the young Jowett, and he went on to become a very successful strongman and prolific promoter of physical culture. You can read the "A Brief Biography of George F. Jowett" supplied by Jowett's great, great niece, Kathleen Lawry for a more in depth account. Much can be learned of overcoming adversity by following the examples laid out by these great men. Jowett knew a thing or two about hand strength. Here he is lifting an incredible 168 pound anvil by the horn to his shoulder and pressing it overhead. Makes you wonder what he did all those years spent as a blacksmith. He later went on to create the Jowett Institute for Physical Culture, which resulted in the printing of many of his classic mail order booklets. Jowett's "Molding Mighty Muscles" sold 25 million copies at 25 cents a piece. The "Molding Mighty Men" series contains at the very least one title that every aspiring gripster should read thoroughly. "Molding a Mighty Grip" includes what Jowett feels necessary to be "the proud owner of a mighty arm and [that] will have in each hand the vice-like crushing grip of a steel bear-trap." I found Jowett's discussion on hand size particularly amusing as it is very common to hear people nowadays complain that a particular feat is beyond their reach because they have small hands. If you ask Jowett his opinion; "Personally, I do not think this should enter into the subject at all." Jowett also comments on the spirit of competition in bringing out abilities buried inside of you that you may have never known you possessed otherwise. This booklet is an interesting read when examining the tools used by Jowett versus their modern equivalents. The front lever with the broom and a brick, for example, is now mostly performed with a sledge hammer. I'm willing to bet most every household has some sort of broom tucked away in a closet, and I'm sure there is also something of moderate weight nearby you can place on the sweeping end. That is a nice savings from a set of Ludell sledges - I think I paid around $35 for my 12 pounder. In fact, a lot of the exercises Jowett talks about in "Molding a Mighty Grip" can be implemented cheaply and easily with a variety of household items and a little creativity. So really, you have no excuse. One item you most likely do not have laying around is a barrel. Jowett was a huge fan of barrel lifting, stating; "barrel stunting is beyond a doubt the supreme test of your grip strength." The booklet goes on to show various lifts one can perform with a barrel and contains illustrations that were even borrowed by Brooks Kubik in Dinosaur Training. Jowett's work is a fascinating trip with accounts of famous old time strongmen like Louis Cyr and Ottley Coulter. The training information in "Molding a Mighty Grip" has proven timeless and answers many of the questions that get repeatedly asked in today's Internet culture. "Molding a Mighty Grip" - George F. Jowett Part I Part II Part III Previous Posts: Edward Aston

Build Your Own Moon School Room Board

Moon Climbing has an awesome section that contains detailed instructions to building your own climbing board like the walls in the School Room. While this project could run you several hundred dollars after buying the necessary lumbar, bolts and a kit of climbing holds, the effort will be well worth it if you are interesting in climbing or just a fun addition to your fitness routine. School Room Climbing Wall Spending my first several years at college in the mountains of North Carolina, I had plenty of opportunities to put my foot in the door and start climbing. Unfortunately, my mind was elsewhere and I never took the chance to learn to climb. I hope that in the future I will be at a better place to start. Whenever I get around to buying a house that a space to construct a wall, this will be on the top of my home gym list (If only I could afford a Treadwall).

Alwyn Cosgrove's Lift Strong: Help Fund Cancer Research

From Alwyn Cosgrove's blog: "To find a cure for cancer -- we need to fund research. To fund research -- we need money. Plain and simple." After just one week since the launch of Liftstrong, over $10,000 has been raised for cancer research. Liftstrong is a cd project that includes 800 pages of information from today's leaders in the fitness industry. Alwyn sought new articles from the best in the business and ended up getting responses from 55 different authors. For only $24.99, this is an incredible value. The best part is ALL proceeds go to the Leukemia and Lymphoma Society to help fund cancer research. Make a difference. Get your cd today! - Liftstrong

JumpStretch Flex Bands Again?

Seems like I'm getting on a Jumpstretch craze. The more I read about them and try out the different exercises, the more I like them. Here is a list of band resources from Elite FTS - Jump Stretch Band Exercises. I need to pony up and buy the product. As of now I only have a strong blue JS band and several pallet bands that I don't have any other bands to compare the resistance to. An average band is on the way along with some videos, but I'd like to have a full set. You can get your bands directley from JumpStretch Inc. along with training materials. EliteFTS also sells the Jumpstretch flex bands, which is linked on the left sidebar. Ironwoody sells a comparable product and is actually a better deal when you purchase the pair. For those on a tighter budget you can search Mcmaster (linked on your left) for pallet bands, which in my opinion are a great product for the price.

CoCs Gone Wild

I get enough wierd looks doing grip workouts as is, but I'm sure if someone saw me using a setup like this they would stop to ask me WTF I was doing. The JAG has surfaced on the internet for some time now and is usually laughed away. It stands for John's Adjustable Gripper and is a modification to a standard gripper like an Ironmind's Captain of Crush, Heavy grips, Robert Baraban or Warren Tetting's Beefbuilders. The device is said to turn a gripper into an adjustable device, much like a plate loaded grip machine. While this is a notable idea, I think that I will stick to the Ivanko super gripper when I need to add resistance. Yet, I do believe John Simon has some gems worth looking at on his site with a couple of his modifications. John Simon's JAG

JumpStretch Flexibility Routine

My old post with the link to a ton of Jump Stretch Flexband articles is one of the most clicked links on this blog. Here is another site that has a Jump stretch flexibility routine, with motion illustrations. Awesome. I'm fairly new to using bands in my training, so I do not know if this is the same Jump Stretch flexibility routine as outlined by Coach Dick Hartzell - the father of Jumpstretch - eventhough the site says that it is the one. I do have the tape of the original flexibility routine on the way in the mail, and I'll report back after I get a chance to view it. Link here: Jump Stretch Flexibility Routine

Home-made Equipment Build Off

It's about time to dust off that tool box. Straight to the Bar is holding a competition to encourage some new DIY home-made equipment ideas to start making the rounds on the Internet. This could turn out some excellent new pieces if the word gets out to enough people. The deadline for entries is May 30 th, so get those creative juices flowing. Your winning idea could score you some Diesel Crew gear and several "mystery" prizes from Straight to the Bar. Check out the full details at Straight to the Bar Competition

World's Best Short Steel Bender - Gary Hunt

Gazza, as he is known on the Gripboard and Grippermania, has been creating a stir in the bending world. About the middle of February I posted a video of Gary's 4.5" FBBC Shiny Bastard Bend. I didn't expect anyone to top that feat so soon. In less than 2 months, Gary put himself to the test again and performed a day's worth of bending that many of us will only dream of. Gazza's 6" x 3/8" King of All Shiny Bastards HUGE Bastard Stainless Steel bend clearly puts him at the top of a very short list. To learn more about this great steel bender, be sure to check out the short autobiography - Gazza: Inside the Mind of a Fantastic Shiny Bastard. Gary lead a rough life in his youth and from his account you will witness the forging of a mental toughness that has driven him to success.

Gary Hunt - Bending Insanity

Not to long ago I posted a Youtube vid of Gary Hunts 3/4 x 4" FBBC Shiny Bastard bend. I just didn't expect to be posting a new record so soon. Gary comes through again with a 3/8 X 6.5" stainless Fat Bastard Barbell Company "Big King Of All Shiny Bastards" bar in several different styles on the same day. There seem to be no limits for Gary. Check out the video. As part of Gary's attempt to provide historically accurate documentation of his bends, he has tapped the entire beding session in a 5 part series linked below. Video 1: Reverse style 6inch FBBC Huge Shiny Bastard Video 2: DU style 6inch Huge Shiny Bastard Video 3: Big King Of All Stainless Bastards (embedded above) Here is where things begin to get really interesting. A bigger bend? Video 4: 6inch Huge King Of All Shiny Bastards (The Prep) Another record!!??!? Part I: FBBC's King of All Shiny Bastards HUGE Bastard Bar Stainless Steel 6" x 3/8" Part II - THE World Record Bend can be seen below. No limits!

DIY Plyo Box Ideas

You would think that a box would be fairly inexpensive. Yet, once a simple idea gets marketed as a fitness product the price jumps so high that that it would break the bank of your average fitness enthusiast. There are plyo boxes going for $70 for each fixed height box. After buying several heights and adding on shipping costs, you just bought your child a semester of text books (that's a entirely different rant!). What follows are some low-tech, DIY options that progress from free and easy to more skilled, yet simple, alternatives to an overly inflated fitness product. This first idea came from an old Kung Fu training book I once had. The idea was to start digging a hole in the ground and jumping out until fatigued. You adjust the depth of the hole by taking away or adding dirt. Different sides of the hole can be adjusted to different heights for easy changes during a workout. It's a very simple and cost effective idea, yet it may not be practical in today's world of pedicured lawns. If you have reservations with defacing your yard, you can search for anything stable to jump to like the side of a deck, a cut down tree stump, a large tire, stacks of concrete block, etc. The possibilities are endless - be creative and use your imagination. If you want to go the route of purchasing a box, you can try the irrigation boxes sold at hardware or lawn and garden stores. These boxes are pretty stable (I tried them out at the store with my 200 lbs of sexyness), but they can slip, especially on concrete. You may need to apply some adhesive traction strips along the edges or screw the box into some type of wood base. And finally, the following two links come from a couple of Crossfit members who have laid out plans for making a set of professional looking homemade plyo boxes. Lincoln's Plyo Boxes Allan's "How I Pimped my Plyo Boxes"

Oldtime Strongmen Footage

At the British Pathe site you can search through a 3500 hour film archive of news, sporting, social and entertainment history from as far back as 1896. The site has footage of old time strongmen like Thomas Inch, Alexander Zass, and Saxon Brown to name a few. A lot of history here. Check it out: The British Pathe

Handy Tool - Google Book Search

Google is just awesome. Here is a tool that you can use to search who knows how many book titles. You can read limited previews of recent materials as well as full versions after a few simple clicks. It's like your own digitized personal library: Google Book Search

Homemade DIY DARD

In my previous post on a calf workout from Steve Maxwell I mentioned using a dumbbell in lieu of a DARD. While this has worked great for me so far, there is another option for you DIY types. For those wondering what the DARD is, it's simply a device used to strengthen the anterior tibialis muscles of the shin. It is useful in preventing shin splints and balancing out your lower leg development. Here is a link to a homemade DARD plan that tells you exactly how to piece your own device together with plumbing parts for about $15. This guide is quite useful in that it provides the exact lengths that you need to buy for the various pieces of pipe, taking away any guess work (though you can always alter the plans to suite your individual needs). Making a Dynamic Axial Rotation Device (DARD) By; Vaughn Numrych

EliteFTS Training for the Female Athlete

Weight training for women is an often misunderstood topic. I hear from a lot of women that they do not train like the boys because they don't want to end up looking like a man. This is far from the truth. In the following two articles by Joe Defranco, we find that resistance training for both men and women should following the same basic principles for optimal performance. Should Females Train Differently Than Males? talks about the subtle differences between male and female resistance training that may surprise some of you. Training for the Female Athlete shows why it is important for women to properly strength train to prevent several gender specific injuries. And for an excellent resource on women's weight training, be sure to check out Stumptuous.com, where even us guys can find useful information.

Very Nice Homemade Sled for Dragging

I am reluctant to post this site because the first item could potentially be very dangerous, but the rest of the information is too good to pass up. If you do visit and decide to make the squat stands, please please please take a lot of caution if you plan to put anything heavy on them. Now back on topic - the sled design on this site is gold. As a carpenter, I don't know how I managed to not come up with something similar when I was building my own sled. I opted for the quick and easy option of a tire, eye bolt and some plywood to load weight. Since I have all the materials necessary laying around in the garage, I'm planning on building a new sled. I'm going to alter the design to resemble The Prowler II from EliteFTS. What makes this great since I pretty much have all the necessary materials on hand is that I'm getting a similar product without having to pay $484 (shipping included). Be sure to look at the other Homemade, DIY ideas - Make Your Own Equipment

Natural, Drug-Free Knee Pain Treatment

I was at one time suffering from chronic knee pain after following misguided weightlifting advice and growing up playing just about every sport imaginable that was available to me as a young American athlete. It got to the point where I was tired of limping around campus everyday so I made an appointment with the university health clinic, which was probably a mistake, seeing how this wasn't treatable with penicillin. The "doctor" didn't have any diagnosis or advice for me other than don't do any squatting movements. This irritated me after I took the time to come in for an appointment. I wanted to ask her how the hell a person could get by in life without squatting. Was I suppose to shit standing up? Leave my shoe laces untied? Not get in and out of a car? I decided to leave it alone and left the office grateful that I never attended this doctors med school (read: I'm just an ass, this probably wasn't her area of expertise). I never did get a diagnosis. So what followed was a year of perfect form, as-to-grass and face-the-wall bodyweight squats performed almost daily in a slow and controlled fashion. I believe this along with joint mobility was what "healed" my knee pain, whatever it may have been (this is only my personal experience - you my require different corrective procedures). The treatment that worked best was what the school's doctor told me not to do. It's a funny world. If I had to do it all over again, the only thing I would do differently would be to try the advice from TreatYourOwnPain.com. This site shows a method to wrap your knee in a manner that will decrease your pain from 70-90%, during painful activities. Maybe this method could have kept me on the go while I continued to correct my knee problem. Since I no longer have any knee pain to test this on, some of you may try this out and report back. Just be sure the knee wrap technique does not become a permanent crutch that keeps you from correcting the source of the problem. Here is the site again - TreatYourOwnPain.com

Gymnastics Training

Drills and Skills is a great site for anyone interested in gymnastic type training. If you are looking to work up to some new bodyweight skills, here is the place to search. Some of the exercises can be dangerous without proper supervision or coaching, so please take the site's disclaimer seriously. A little common sense goes a long way. Drills and Skills

Steve Maxwell Calf Workout

I was digging through some of Steve Maxwell's older posts and came across this calf workout he suggested for adding on a little mass. I did this mini routine the other day after my push workout, and I'm still feeling it. If you try this, be sure to plan on not being able to do any jumping or running afterwards. "Here is a calf program that has never failed to give great results. Do 25 smooth, full range, single leg calf raises, stretch for 10 sec. and immediately do 100 single leg hops as high as you can. With no rest, go back and do 10 or 15 more calf raises, stretch for 10 sec.and perform 50 more single leg hops. Stretch the calf for thirty seconds. Now do the other side. Your calves will really be pumped. You may want to massage them to get the blood flowing. Do several sets of 20 tibial dorsi flexion on a leg curl machine or use a Dard if you have one. I have seen clients add some serious size from this workout. Steve Maxwell " If you do not have a Dard and don't feel like buying or making one, then you can do what I do and use a dumbbell. Girls, you'll have no problems. Guys, you'll have to cross your legs like a woman (hey, it's more comfortable anyways) and ignore the looks you get if you workout at a gym. Simply hold the dumbbell in position with your hands while you do the tibial dorsi flexions. The handle rests on top of your foot. I actually prefer this method as you can adjust the position of the weight as you do the exercise; making it harder the closer the dumbbell sits to your toes and easier the closer the dumbbell sits to your ankle. You could probably slide your foot in the handle of a kettlebell as another option.

Jump Stretch Band Reminder

We've been getting a lot of hits on a past post for the big list of Jump Stretch band articles. Here it is again for anyone who missed it the first go around. A Lot of Jump Stretch Articles

Grip Lessons of Yore: Tips from Old Time Strongmen - Edward Aston

1945. World War II was finally coming to an end. Hitler committed suicide, leading to the declaration of V-E Day (Victory in Europe) several days later on May 8, 1945. Out of the ashes of a devastating series of events, Edward Aston penned his treatise on hand strength in 1946. Understanding this historical context leads more bearing on the written word found in the forward to Aston’s How to Develop a Powerful Grip. Edward Aston was the World's Middle-Weight Weightlifting Champion and the British Heavy-Weight Champion Weightlifter. He also held the title of Britain's Strongest Man from 1911-1934, retiring undefeated. His ‘how to’ publication includes many useful training tips which are recycled into most of today’s articles and tips offered by the “experts.” Aston’s forward to How to Develop a Powerful Grip speaks to the importance of lower arm training. Coming out of the WWII period, the message is clear that hand strength and physical development can sometimes mean the difference between life and death. This is just as valid today as it was in 1946, while we still remain in a global conflict. Aston further asserts that hand strength and physical conditioning is important for both sexes; “In those days of enemy action every man or woman could be called upon at any hour of the day or night to use the power of their hands.” Although he was speaking towards the war, the assertion holds true in today’s unpredictable society. The forward then goes into what I believe to be one of the most neglected areas of training today: the power of the mind. Go into any gym today and I’m sure you will find 90% of the people in the building with their I-pods blasting or their cell phones glued to their ears while they workout. Some will be watching random music videos on one of the numerous television screens; others will be reading a magazine while walking on the treadmill. If only they could be reading Aston’s words; “You may perform free exercises until the cows come home with little benefit to your health, strength or muscularity if your mind is wandering from the thoughts of breakfast to your best girl, for it is only when you focus your full attention to the muscles being used that the work becomes strenuous and result-getting.” The middle section of the publication, Aston talks about the feats of strongmen such as Vansittart "The Man with the Iron Grip", Sandow, Breitbart, Marx, Topham, Samson, and the Inch. Aston describes a lot of the famous feats performed by these men and shows us why they placed a high value on strong hands. One of the points that I found interesting was how Aston spoke about the would-be strongmen who would place decks of cards into a metal sleeve and slowly bake them to reduce their strength. They would then use these cheat cards in exhibitions of strength. It seems that there will always be individuals whose egos are so fragile that they feel the need to fake a feat of strength - reminiscent of the blow-torched and foot-stomped grippers used by people today in feeble attempts to impress. The final section of How to Develop a Powerful Grip talks about the different exercises that Aston believes to be important for lower arm development. A lot of these exercises will be familiar, and there might be some new ones to you. You could also make a lot of progress taking the ideas and applying them to modern grip products, or by making your own variations using the DIY links to your left. For example, rope hangs could be performed with a standard bath towel draped over a pull-up bar or tree branch. The newspaper twisting can be effectively performed with a cordless wrist roller (two 6 – 10” sections of pipe, (1) pipe repair clamp, and (1) wing nut to fit the bolt on the pipe clamp). With a little creativity the ideas are endless. So without further adieu I give you Edward Aston’s How to Develop a Powerful Grip with thanks to our wonderful friends at Sandow Plus. Aston Part 1 Part 2 Part 3 Part 4

The Forgotten Lifts: Odd Lifting

Here is a picture of Arthur Saxon performing the Two Hands Anyhow lift. Since 1905, Saxon has held the record in this lift with an incredible 445 pounds - that is with a 335 pound barbell and a 110 pound kettlebell). Much can be learned from these old time strongmen. Within the last 10-15 years, more and more people are getting interested in "functional" weight training and utilizing methods that were once popular lifting modalities by strongmen throughout the world. A lot can be learned form the study of history. This is a neat little website featuring odd lifting or the "forgotten lifting." Forgotten because these are the lifts that were popular by the old time strongmen, which have largely been forgotten in today's society. Weightlifting: The Forgotten Lifts If you want more information on the old time strongmen, be sure to check the links to the left for the Sandow Plus and the Maxalding sites. They will be well worth your time.

Product In = Product Out: Ultimate Diet "Secret" Revealed

Type 'diet' into any search engine and prepare to be bombarded: Atkins, Zone, Paleo, Fruitarian, Vegetarian, Liquitarian (wtf), Anabolic, Abs Diet, Jenny Craig, Lean for Life, Mediterranean, and countless others. While some information listed in your search results could prove beneficial, the majority of the hits will be pure junk that are better off lost in the void of cyberspace. Now before you spend a small fortune trying out the numerous fad diets saturating the market, I am going to let you in on a little secret. Lean in closely. Here it is - there are no diet secrets, and there is no such thing as an ultimate diet. That's it. This fact is nothing ground shaking and you have probably heard it somewhere before, but today's marketing is filled with misinformation that leads many to forget this simple point. Well how does this help? Any average person who gets the majority of their meals from a drive through could probably pick up a book like the Zone or Atkins and get great results if they make the necessary changes. Crossfit actually advocates the Zone as a complete diet approach to support the Crossfit methodology. This is all find and dandy, the Zone diet is actually a great resource, but before you spend any more money on dietary information I urge you to read further. Like fitness, there is no cookie-cutter approach to diet. Despite what some might have you think, we were not all created equal. We all have different body types that respond differently to different stimuli and has different needs. To top it off, people do not have the same diet goals or lack thereof. Your best bet is to really define your goals to figure out what you are eating for. Then you will be in a better position to research the different diets and find what is best suited for you. In the mean time you might find some useful starting information, or even a standalone diet, in The Whole, Fresh, & Raw Diet (WFR) article at IronGarm. This is more of a common sense diet that is most likely geared towards how the human body was built to eat. Unlike our ancestors, the only hunter-gathering you will have to do is driving to your local grocery store or farmers market. Foraging in the 21st century is an easy convenience that lacks any excuse. Just be sure to do the majority of your grocery shopping in the periphery of the grocery store, and keep away from the isles (bet you haven't heard that one before), and you will be close to following the guidelines of the WFR Diet: "Eat whatever you want as often as you want as long as it is As whole as possible As fresh as possible As raw as possible" What you put in your body really effects what you get out of it. I'm not just talking about trips to the toilet. If your goal is sports performance, increased energy, muscle gain, longevity and so on - then you really need to pay more attention to what you are putting in your body. Product in = product out: if you want a good output you need a good input. Check out the rest of the article at IronGarm: The Whole, Fresh, & Raw Diet (WFR)

New Diesel Crew Footage

Jedd Johnson is a beast. Check out his mastery over the York Blob. Be sure to click the link on the left and read through the excellent articles on the Diesel Crew site.

Gorilla Hands on Closing Grippers

A good article on the mechanics of closing grippers. It shows the difference between the sweep, the close, and the hold and what people should pay more attention to in their training if their goal is to close big grippers. This 'Rilla knows his stuff when it comes to certifying on the Captain of Crush grippers and from his experience negatives, negatives, and more negatives are the key to success. The Hand and Negatives

DIY Box Construction - Snatches, Jerks, Plyos...

Here are plans to make a pair of great looking adjustable-height boxes. The author built these specifically as a jerk box, but it looks like they could be used for a variety of activities: snatch high pulls, plyo boxes, box squats. If you follow these instructions with 2x lumber you will end up with a heavy duty box with a nice clean look. The finished product will be heavy, so you may want to devise some sort of base that is on casters for easy movement and storage when not in use. Just be sure to remove the base with the casters before use. It will be a pain in the ass but worth it in the end. Jerk Box Construction Plans Here is a vid from Mike's gym showing one use for the boxes: Jerk Practice If you get sound but no video on the above movie, you'll need to go to quicktime and download the latest free 7.0 viewer.

MIT Open Course Ware

"The Massachusetts Institute of Technology will become by year's end the first U.S. university to offer all of its roughly 1,800 courses free on the Internet, a school official said on Friday." see the full article here: Yahoo: MIT to offer its courses free online by year end In the mean time you can check out the already listed courses here at the MIT Open Course Ware site. While this will not get you a piece of paper that states you took such and such number of hours and received some arbitrary degree, you will still have access to some of the best information from one of the finest institutions in the country. For those with a passion for education this is the ticket. I find it amazing the amount of good information that you can find online. I already hold two degrees, and I'm heading back to school in the coming months to further my education. I will definitely be referencing the MIT site for years to come or as long as I can keep an Internet connection.

Grip Training Article

Here is a good article that covers several different aspects of grip training. It talks about grippers, thick bar, wrist rollers and pinch. It also give some practical training advice and some information on how to make your own equipment. It's worth checking out: Grip Training

Interactive Human Anatomy and Physiology

Get Body Smart is a good site if you are interested in human anatomy and physiology. It's worth checking out and could be helpful in studying for a class or getting that NASM cpt/cscs certification. Get Body Smart Interactive Human Anatomy and Physiology

Mike's Gym

This is the site of Mike Burgener's regional training center for USA Weightlifting based out of Bonsall, California. The training center is geared towards Olympic Style weightlifting and the site reflects that focus. The gym trains athletes with a "philosophy based on the concept of training to prevent injury as well as the enhancement of performance using the Olympic lifts, crossfit techniques, kettlebells and other heavy equipment." There is a ton of information and a follow along workout of the day on the main page: Mike's Gym. Be sure to check out the articles: Mike's Gym Articles

J.V. Askem Tribute Site & DIY Farmers Walk Bars

This is a "partial mirror" to the original site of J.V. Askem (1947-2003). Askem was a personal trainer and Olympic weightlifting coach who has held lifting records and has been published in Milo. There is a ton of information here. Thank you to the kind people who are keeping the site alive. John Victor (JV) Askem Tribute Site Askem's site also has information on a cheaper alternative to farmers walk implements. For less than $20 a pair for bars that hold over 300 lbs, you would be hard pressed to spend the money on a high-dollar commercial equivalent. You can find the plans here: Askem's Farmers Walk Bars

Don't Forget to Set Your Clocks!

In the immortal words of Benjamin Franklin; "Early to bed and early to rise / Makes a man healthy, wealthy, and wise." As a lot of you already know, Daylight Savings Time has been moved up this year to the second Sunday of March (March 11). So remember to set those clocks forward an hour. From wikipedia: "Daylight saving time (DST), also known as summer time in British English, is the convention of advancing clocks so that evenings have more daylight and mornings have less. Typically clocks are adjusted forward one hour in late winter or early spring and are adjusted backward in autumn. Details vary by location and change occasionally; see When it starts and stops below. Governments often promote DST as an energy conservation measure because it substitutes summer afternoon sunlight for electrical lighting. However, in some cases DST can increase energy costs." and to think "DST was first proposed in 1907 by William Willett.[4] An avid golfer, he disliked cutting short his round at dusk." Wikipedia: Day Light Savings

Workout Timer Options

If you workout near a computer visit Speedbagforum.com Workout Timer for a simple timer you can use for just about anything. I've been using this for some time now whenever I want to get a quick Tabata session at the house. If you are looking for something more on the go try out the widely recommended Gymboss interval timer. Set it, clip it on and get to work. A great value for $20. Some of you may be feeling more creative. You can always create your own mp3's with your favorite songs using something like Audacity. This will give you total control while also letting you listen to music that jacks you up. This is a great option to set whatever intervals and rest periods you like.

Jackal's Gym 1 Rep Max Calculator

Here is a handy little tool for determining an estimate of your 1 rep max. Just plug in your numbers and hit calculate. This might help some of you in designing a program based around your 1 rep max. Jackal's Gym Calculator

Juggling for Performance - Ross Enamait

Ross Enamait put up a new article today about how juggling can improve athletic performance. Be sure to check it out, so far anything put out by Ross has been top-shelf: Juggle Your Way To Improved Performance By Ross Enamait

GripFaq.com

I was browsing through my bookmarks today and noticed that I have not listed this excellent website in my blog links. You can now find it on the left under Grip Links. Check it out for a good intro to everything grip related: Gripfaq.com

Bending - 4" Shiny Bastard

Gazza set another world record bend - a 3/4" FBBC shiny bastard cut to 4" All I can say is damn...

Tennis Elbow and Other Lower Arm Related Injuries

Joint and other overuse injuries were common in my wrestling days. I always knew I could push through until the end of the season and then have plenty of time to recover before I had to hit the mats again. Recently I have found interest in grip specific training and that "balls to the wall" mentality has led to some setbacks. Case in point: The last six months I have become a bit of a couch potato. A high volume blockweight routine left my right arm feeling like it was going to explode performing something as menial as gripping a stapler. And trust me, when your significant other is a teacher and you get volunteered into certain activities, this is no fun. I decided to take a week off to heal. All training came to a halt. A week turned into two, then two into three, and before I knew it two months had slipped by and it was almost time for the holidays. By then, my elbow was doing better. I was still waking up every morning with that uncomfortable tightness and tender touch, and I still could not fully grip anything without shooting pains. Now remember, all along I could have been doing anything that didn't involve using my grip to keep some level of fitness, but I didn't. Other than some occasional Z-health, I was living a very inactive lifestyle. Once I slipped into that mentality of doing nothing, it was a bottomless pit that was hard to climb out of. It's easy to just say, "I'll wait till Monday." I found myself doing that a lot these past few months. With Christmas just around the corner, I kept myself in the hole and put everything off until the New Year. 2007. New year, new goals, new resolutions. I started to do rehab exercises to get my elbow straight. I was tired of waking up to the constant tightness and soreness. You might be wondering why I hadn't been doing rehab all along. All I can say is that laziness is a habit and once said habit sets it, it's a hard habit to break. After a month of rehab my elbow felt much better. No more tightness in the morning and only the occasional soreness in the elbow after doing some pull-ups. Now enough of the monologue and lets get down to business. To get an idea of what I do for rehab and now prehab check out this article concerning the physical therapy of the elbow: Physical Therapy Corner: Tennis Elbow - Lateral and Medial Epicondylitis You will notice it has the mechanics of elbow injuries, symptoms, and rehabilitation. Some of what follows will be redundant from this site, but will give your further rehab options. Another great resource is Tennisarm.eu. To navigate this site simply click on the home tab to your left and then click "English Version." Several years ago, Steve Maxwell posted quality information on treating strained elbows that coincides much with the above information: "Treat the elbow with DMSO. It really reduces the pain. I wore a tennis elbow brace and it really allowed me to keep training. It constricts the tendons and takes the strain off of gripping and holding. You may have created some muscle imbalances in your hands and forearms from excessive gripping and wrist flexion. By working the finger extensors and abductors and the extensors and supinators of the wrist, you can bring about a lot of pain relief. Perform the following rehab routine several times per week. Open your fingers against a rubber band while extending your wrist back. Also do reverse wrist curls for the forearm extensors. Finally, perform forearm supination with a dumbbell handle with a plate on one side only. A broomstick or piece of PVC pipe works well. Brace your forearm on the edge of a table or bench palm up. Grasp the end of the handle with the plate side toward the thumb. Let the handle rotate your wrist and forearm and pull your thumb downward into a slight stretch. Now rotate the handle while not moving your elbow (supination) so that the plate is vertical. Repeat for high reps. Exercise is always the best medicine. I have successfully treated many a strained elbow with these techniques. Steve Maxwell" And finally, the following information comes from a Z-health trainer based out of Dallas, Texas. Frankie Faires suggested a Z-health solution to an individual who was experiencing pain in his right elbow and left foot. Don't ask me how it works, I have only been doing Z-health for a few months and have never been to a seminar where you get a real understanding of the how and why Z-health practice is beneficial. But, I do plan on attending in the future and I will be chronicling my experiences and how 2s with working through all of the Z-health material on this blog so stay tuned. "Knee surgery, arthroscopic, when I was about 13 years ago. I have had back, shoulder and knee pain in the past. None of them too serious. In addition to the elbow pain in the right elbow my left foot has pain in certain positions. The pain in the elbow is strange. I'm calling it tennis elbow, but I am not exactly sure what it is. Though I am going to stop pressing, it doesn't actually hurt to press. It hurts most if I pick something up, especially with a pinch grip. The outer elbow also hurts to the touch. -Ryan" Ryan, try these mobilities in this order: Right Wrist Circles Right Index/Pinky Leads Right Finger flexion/extension waves Left Lateral Ankle Tilt Left Middle and Outside Toe Pulls Left Knee Circle Thoracic A/P position 1 Cervical Rotations Go VERY slow, HIT THE TARGET through the mobility, NEVER MOVE INTO PAIN and keep LONG SPINE. Do 1 rep both directions and test your elbow, report back. PS (a better option would be to go to a Z trainer) Best, Frankie " After trying the exercises, the individual reported back that: "I can't believe that worked. The pain in the elbow is gone. There is a duller pain that popped up in the tricep up past the elbow, but it's a minor dull pain. I will have to work on the movements; they were still a bit choppy. Thank you again, I'll be in touch to let you know how my Z-Health is going. Between this and Pavel's work I think I'll be a healthier man than I ever thought I would be. Thank you again. Happy Holidays. -Ryan" To which Frankie replied: "pain relief is often just that easy...and you are welcome. Whatever drill(s) worked - do 3 reps 3 times per day for 3 weeks. Best, Frankie" I hope these suggestions help you if you ever get a nagging elbow injury. Remember, going all out has its place in training, just don't expect to go full throttle 100% of the time and not get injured. It is always better to build up slowly and provide a solid base to work from than trying too much too soon and getting sidelined for a few months.

Valery Fedorenko - American Kettlebell Club Blog!

Awesome news! With the recent events in the kettlebell community, I'm sure many of you have a newfound interest in Girevoy Sport training. If you have been waiting for developments with Valery's new organization, The American Kettlebell Club, then you will want to check out the new blog that was posted today. The first post features an interview with the man himself, Valery Fedorenko. AKC Blog "Dear Kettlebell Lifter, American Kettlebell Club's Blog is ready to view! The first Post is an Interview with our Head Coach, Valery Fedorenko. We have many Interviews planned for 2007, but it is only right to start with Coach Fedorenko."

Elite Bending - 4.5" FBBC Shiny Bastard

Gary "Gazza" Hunt has taken the top spot on the 6" bending list by bending a official Fat Bastard Barbell Company Insane Shiny Bastard cut to 4.5" Gary has gone through some rough times with key individuals doubting his bending claims and questioning his honesty. Gazza walked the talk in usual fashion and provided yet another video of his incredible feats. This is the top of the food chain folks. Part One: Part Two:

New FullKOntact Forum

It looks like Steve Cotter's split from DragonDoor resulted in the creation of yet another message board. Hopefully there will be some more interesting topics on a more regular basis while the forum is fresh. DragonDoor seems to be beyond its prime in relation to the quality of posts being offered. Cotter's new emphasis on Girevoy Sport will bring some attention to a fairly unknown activity. Check it out Full Kontact Forums

Bridging Part II: Mastering the Bridge in Minutes, not Months

You can read the first part of this article here: Bridging Part 1 In part 2, Jeff Martone picks up where he left off and shows us how to safely perform the wrestler’s bridge without injury. Bridging Part 2