Strength Training Program

Monday, December 21, 2009

Make an Atlas Stones Video

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Make Atlas Stones Video

Make atlas stones with moulds from Slatershardware Store
Great Instructional video from Elliot Hulse

HulseStrength.com - Elliott Hulse shows you the step by step process for creating Atlas Stones for stone training and stone loading for strongman training and exercise for sports and strength.

Home Made Training Equipment Links

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Squat Stands

Found some interesting homemade strength equipment here

Check out the innovative homemade squat stands (nice idea). Sadly this type of threaded tubing only appears to be available in the USA, unless of course someone can point me in the direction of a source in the UK??

In makeyourowngear's own words! 'retail is for suckers!' a view also shared by Pat 'Homemade' Hodgson.

From the site

Indespensible. These have been loaded to 405# and work great. Black iron pipe and fittings all 'round, 1 1/2" for the feet and stationary upright, 1" for the adjustable upright. I had the welder tack all the places that might be trouble if they turn (the feet mostly) and drill the holes. The caps on one side of the feet can be removed and a 3/4" or 1" pipe can be slid thru both stands for added security.

Racks

1" pipe, elbows, etc. I need them for the mental security. Others would say "live with the ambiguity."

Dishwasher Press

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Dishwasher Press

Real DIY strength training is about using whatever you can find and making a workout from it!

Here I lift and press a dishwasher that was lying around in my garage waiting to go to a new home.

Odd object lifting really challenges your body to hit core muscles by making it much more akward to lift

Sandbag training is great for this

For more odd object lifting check out my last post on the waterball

Waterball|Water Ball

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Odd Object Lifting - The Waterball

Ross Enmait came up with this great idea a couple of years ago. This is true 'odd object' lifting at it's best

This is one step on from Sandbag Training

An ultra akward nasty - the Waterball

Simple to make..... hard to lift.

Fill an 'anti burst' fitness ball/swiss ball with water and top up with air, plug the top and you're away.

Waterball sample workout:-

Double handed Kettlebell Swing 20 reps
Walk 20 yards with the Waterball
40 Hindu Squats
Walk 20 yards with the Waterball

Change round the exercises and length of waterball walks and repeat until you can't go no more - a very simple but effective brutal workout

This has to beat the sandbag for walking with, as the water sploshing around is gonna make you work overtime!

Check out Ross Enmait's original article here

Waterball Training

Bulgarian Bag Workout

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Bulgarian Bag Workout

Full body workout with the Bulgarian bag

here Greco-Roman style wrestlers go through the paces with Bulgarian Bags

Great stuff!

Don't pay a fortune for a workout bag learn how to make a Bulgarian Bag yourself in one of my previous posts.

Home Made Strength

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Homemadestrength.com

Jedd Johnson and Joe Hashey's new Home Made Strength Equipment video is live

Check it out at HOMEMADESTRENGTH.COM

Jedd and Joe have massive knowledge of making top quality cheap exercise equipment designed to get you strong as hell for little cost. In these times you can't afford to miss this.

HOMEMADESTRENGTH.COM

Best Homemade Strength Equipment

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Top Home Made Strength Equipment List

Pretty much everything you need for getting very strong and powerful using HOMEMADE Strength Equipment

In no particular order:
(But if I were to choose my favourite it would certainly be the Macebell due to t's versatility.

Homemade Tornado Ball

Home Made Atlas Stones

Home Made Macebell

Home Made Sand Bag

Home Made Bulgarian Bag

Home Made Wrist Roller

Home Made Hungarian T Bar

Homemade Mauler|Prowler

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Homemade Mauler|Prowler

When you're short of cash but need to train like a pro!
Check out this awesome homemade mauler (much like a prowler)

Checkout my own Homemade Prowler Sled

Homemade Bulgarian Training Bag

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Homemade Bulgarian Training Bag

Simple idea for great results!

Using an inner tube, cut to size, tie up, fill with desired material and start blasting your core and fitness.

Love this

HOMEMADE EQUIPMENT

Home Made Glute Ham Raise

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Home Made Glute Ham Raise GHR

Check out this awesome homemade GHR.

All the plans and method are here
Thanks to the CROSSFIT guys

What is the Glute Ham Raise good for?

The GHR gives serious agro to the posterior chain (hamstrings, glutes,lower back and calves), hitting it like nothing else for a return of improvement in your squat, deadlift, clean, snatch and will also help to make you run faster and jump higher.

Train like Westside Barbell for a few quid

Home Made Barbell Weight Discs

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Home Made Barbell Weight Discs

100kg of weight for $10. That can't be bad! With the price of metal, this is a super alterative - concrete weights.

Stuff required:

Sand
Cement
Water
Buckets
Gear for mixing
and a strong arm

Enjoy and get strong

Homemade Rotater

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Homemade Rotater

The brother in law Pat Hodgson has been upto his DIY fitness gear shenanigans again.

I received my Rotater yesterday and will post a review on my Kettlebell Site tomorrow.

However, heres Pat's homemade version.

I love the comment 'so here's the Grim up North knock-off...'

Nice one mate!

Trap Bar Dimensions

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Trap Bar Dimensions

Looking to make your own trap bar?

Here are the dimensions of my Trap Bar

Homemade Ball Grip Pull Ups

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Homemade Ball Grip Pull Ups

Great idea from synergy-athletics.com These grips are homemade with a couple bolts, nuts, and softballs. Ball grip pull ups taxes the grip to a greater extent. Usually used for 1-2 sets of pull ups, and other grips that will allow more reps for the other 2-3 sets.

If you want to up your overall body power and get serious results check out the ever popular and fantastic resource for strength athletes that is the Bull Strength Manual www.bullstrength.com

This one is a no brainer! Drill a hole though a hard ball, pop a bolt with an eye through it, attach a nut and attach the other end to a chain or rope and fix onto your pull up bar.

Alternatively, just make a shorter version and attach weights for training the grip

How To Make A Wrist Roller

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DIY Grips Strength Gear

How To Make A Wrist Roller

Great video from RAWIRONMAN for making wrist rollers for increasing hand and grip strength

An authentic wrist roller can cost you anywhere from 20 to 30 US dollars. And it's really little more than a rod with a rope on it. I'm going to show you how to make one here for free, improvising with nothing more than old junk that you probably have sitting in your garage or basement right now.

Note: If you should decide to make anything (including any variations thereof) that I ever post a how-to video of on YouTube, I take no responsability for any injuries that might occur as a result. Use good sense when making any do-it-yourself items and always be careful when using them as well.

Heavy Sandbag Loading

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Heavy Sandbag Loading 105kg on to Reverse Hyper

My homemade heavy sandbag in action, mimicking atlas stone training/loading

Check out my previous post about putting together a heavy sandbag

Squat Exercises For Travel

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Squat Exercises For Travel

Squatting whilst on the move! Some great advice for body weight squats and squatting with bands.

Squats work the leg muscles. This free video will show you how to do squats while traveling.

Expert: Manny Castro
Bio: Manny Castro received his BS in Health Education/ Exercise Physiology and Ahtletic Training from Florida International University, and completed several internships in cardiac rehab, and strength and

Homemade Kettlebell with Beer Keg

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Homemade Kettlebell with Beer Keg

Interesting keg device, would be good for swings

Sandbag Strength Training

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Sandbag Strength Training - Atlas Stone Bag

Here is a fantastic way to make an atlas stone/very heavy solid sandbag for loading and lifting exercises.

Due to the relative cheapness of this method it would be possible to make several as once made the weight is permanent.

Cost - around 10-12 GBP or 20 USD

Materials required:

Desired weight in bought sandbags (I used 4x25kg bags), note the bags can be split and tied in smaller sizes.

1 x Cheap sheet of tarpaulin and one roll of heavy duty gaffer tape.

Simply lay the bags directly on top of each other on the tarpaulin and fold over and tape very tightly not allowing the bags to move. Once tight and secure roll the bags over and tape around until the whole weight is covered.

Homemade grip training equipment

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Homemade grip training equipment

Nice version of the Rolling Thunder by JohnnsonPK and great idea with thick grip dumbbell handles.

Home Made Roman Squat

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Roman Squat made by Pat Hodgson

This looks like an awesome piece of homemade gym equipment. Superb for hitting the quads and glutes.

Some more info on the Roman Squat

Check out the quads on this wonderful body, helped by Roman Squats

From Seriousaboutfitness

The key to the exercise is in the point that he makes about "without leaning forward." The mistake most people make is to rise to a vertical position so the upper body and legs are straight up and down and you’re resting flat on your feet -- doing so takes stress off the thighs. You never want to release the stress on your thighs -- you want constant tension. Once you are locked into the Roman-chair, it is most important that you are always leaning back, even in the highest position -- this keeps stress on the thighs between and through ever rep. That’s exactly why the device holds the top of your feet and the back of your calves, otherwise you’d fall over. The best way to tell if you are doing the exercise right is whether you feel it. If your thighs don’t ache even just a little bit after one set, you are doing the movement wrong.

Homemade Strength Equipment

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Homemade Strength/Fitness Equipment List

Fantastic resource from Synergy Athletics

Thick Handled Dumbbells

Thick Handled Dumbbells - Quick Fix Version

Homemade Ball Grips

Homemade Loading Pin

Find A Large Tire For Flipping

Medicine Ball

Sandbag Construction - Video

Waterball Construction

Pull-up Bar

Homemade Lifting Bars

Simple Glute Ham Raise Machine

T Handle For Swings

Adjustable Slosh Pipe

DIY: Olympic Weightlifting Platform

Rack Mounted Wrist Roller

How to Make Your Own Clubs

Homemade Agility Ladder

Double Ab Wheels - Make these TODAY.

Bumper Plates and Bar

Farmer’s Walk Bars

Atlas Stone Part I and Atlas Stone Part II - Another Atlas Stone Variation

Dip Bars, Farmers Walk Handles, Loading Pin and more.

A Handful of Grip Training Ideas

Homemade Tornado Ball

DIY Farmer Walk Bars

DIY Tornado Ball

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DIY Tornado Ball

The tornado ball/slam ball is a fantastic devices for improving core rotational strength and superb for developement of 'throwing' muscles.

Here are to Home made Tornado ball's.

Get slamming

Joe Hashey

Homemade Clubbell

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Homemade Clubbell

Great idea, nice and simple construction of a club with plumbing fittings!

Homemade Squat Rack

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Homemade Barbell Plates and Squat Rack

This really is DIY Strength - Homemade squat rack, nice work.

Home Made Macebell

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Home Made Macebell

Making a mace/macebell doesn't have to be really expensive.

I made up this macebell using an old 1" barbell, added some weights to the end with collars both above and below and that was it.

The macebell provides a fantastic workout for the core, shoulders and triceps.

There are many other ways to make a macebell/gada

The beauty of this one is that the weight is interchangable.

Check out here for another way to make a fixed macebell by Steve Maxwell

Homemade Prowler

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Homemade Prowler

The prowler is the mega beast of training equipment.

Give's you hell but you'll benefit from it

A fave of Joe Defrancos

See my own DIY|Homemade Prowler Sled which is probably the cheapest you'll find. Made only from scrap wood and old car tires

Homemade T Handle

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Home Made T Handle

Check out how to make this from Davedraper.com

This is a great idea, one I originally saw made by Dan John, I have welded one of these up so I can use some really big weights on it and also do strongman style duck walks. But this method is also goo. The following excerpt is from Dave Draper's Site.

Use this to build some serious posterior chain power

The swing is a simple and effective exercise for the posterior chain. It is a plyometric exercise, so it can be used to develop explosive power; it also uses a lot of the body's muscle and can be used with high repetitions to develop endurance. Currently, it is probably most commonly done with a kettlebell, in fact it is one of the most basic and useful kettlebell exercises. A kettlebell is superior to a dumbbell for swings because it has a narrower profile, which makes it easier to swing between the legs without bumping the shins or knees.

There is an even better device for two handed swings that is cheap and easy to make: the T-handle, a.k.a. the Hungarian Core Blaster. By "cheap and easy," I'm talking Paris Hilton here, less than $10 and five minutes. All you need is the equipment on this list, available at most any hardware store:

* one 3/4" pipe Tee fitting
* one 3/4" x 12" pipe nipple for the vertical shaft(a pipe nipple is a piece of pipe, threaded at both ends)
* two 3/4" x 4" pipe nipples for the "horns", or better, one 3/4" x 8" nipple cut in half
* one 3/4" floor flange

Make Your Own Exercise Equipment

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Make Your Own Exercise Equipment

Here is a great list of resources for making everything from Atlas Stones to Reverse hyper machines.
Enjoy. You may also like More DIY Strength Training Equipment Links

My favourite is the Glute Ham Raise, nice!

DIY Farmers Walk Bars

Brian’s Strength Training site

Equipment for Janda Sit-ups and other fun things.

Bryce’s site

Everything from bars to a belt squatting setup.

Building a Lifting Platform (Ironmind)

Randall J. Strossen

Now all you need is a set of bumper plates.

Building Your Own Set of Atlas Stones

Jason F. Keen

Making stones using an old - but effective - recipe of plaster, cement and water. And a couple of inflatable balls. A similar article appears at Body Results.

Crossfit Forum - Equipment

Some good discussion on the ins and outs of equipment, both store-bought and home-made.

Edgewalls - How to Build a Home Climbing Wall

Construction of a bouldering/traverse wall.

Fred the Head

Plastic shopping bags, pipe, a tennis ball and of course lots and lots of duct tape.

Gruntbrain’s Grotto

A forum for DIY gymrats everywhere.

Judo America

Building a spring loaded mat. Superb.

Lean & Hungry Fitness - GHR

If you’ve ever considered the idea of having your own Glute-Ham Raise, take a look at this. While you’re there, check out the home-made slammable medicine ball (based on instructions [.pdf, 1.21mb] from Pierre Augé).

Mission Specific Industries

Free instructions for building squat stands and plyometric boxes.

PE Digest - articles

Some great articles here, including Make Your Own 200m Track [.pdf, 204kb]

Plans for a home-made squat rack

Bill McBride

What more could you want?

Olympic Bar Measurements

Want to know the exact dimensions of that bar you’re about to transform? They’re all here.

Old Dude’s Garage Photo Page

Photos of various home-made equipment.

Highland Tools

How-to articles on construction of Hammers and Weight for Height/Distance equipment.

Joe Skopec - articles

Assorted DIY goodness including photographs of a home-made pulldown attachment and a Reverse Hyper bench for the rack.

Ross Enamait forum - Training Equipment

Some great ideas here (start in this thread). If you’re hungry for more, take a look at his articles on constructing (and using) a waterball and a sandbag [.pdf, 344kb].

Scottish Heavy Athletics

Notes on the construction of various Highland Games equipment.

This to That

Excellent advice on joining materials to other materials.

Tsampa.org

Construction history of many items in the outdoor Toffe’s Gym (which is in a superb forest setting, incidentally) including calf-training equipment, a heavy-duty bench and of course the power rack.Excellent stuff.

After reading those, it’s time for a trip to the nearest hardware store. Plenty of fun things to experiment with.

Check out some Cool DIY Grip Strength Equipment

How To Make Atlas Stones

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How To Make Atlas Stones

Great resource for step by step information and guide to making your own atlas stones
http://www.tc.umn.edu/~keen0018/makeastone.htm

Sandbag Training

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Sandbag Training

First and foremost in the world of DIY fitness and homemade gear is the sandbag.

The sandbag is so cheap but extremely useful when it comes to training in a hardcore fashion.

Make a Sandbag usingthis great PDF explaining how.

For some ideas for training with sandbags:

Sandbag Training Routines

Sandbag Training Routines For an alternative to kettlebells - for the odd session or two check out this video by Josh Henkin. Here Josh explains exactly how you can make up your own sandbag training routine. ...

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