The importance of explosive power and a killer kettlebell drill to develop a strong and explosive upper back

2011-04-12T00:42:00.000-07:00

Save big $$$ and make your own suspension training system

2011-03-07T23:42:00.000-08:00

"There is nothing new under the sun"

Suspension training is the new thing in the fitness industry nowadays, but in fact, suspension training tools have been around for many years. To mention a few, gymnastic rings, rope climbing, dip bars, pole climbing are old-time suspension training tools. As a matter of fact, there is a book about suspension training printed back in 1866 named " Athletic Sports for Boys."

To check out some of the roots of this form of training click here

http://www.google.com/patents/about?id=NwNfAAAAEBAJ&dq=562389

Suspension training is a fantastic way to take your body weight training to the next level, to break through plateaus, and to reap superior gains in strength. This form of instability training is a serious total-body workout and it is far better than fancy machines. Why? Simply because it forces your body to turn on your core and your stabilizers, making it a total-body workout. It is far more challenging to work with suspension training because it requires a high level of skill with movements. This piece of equipment besides being light and portable, is also great for flexibility and mobility work.

What is the BEST portable gym available for your buck?
I am going to give you some options: There is the Jungle Gym, the homemade Jungle Gym gymnastic style, the TRX, and the homemade TRX inspired style.

How to make your own light and portable gymnastic suspension training for about $ 25.00 or less (depending on where you live)

Another great device I really like is the homemade gymnastic suspension training. I love this piece of equipment because, unlike the TRX, you can separate the two ropes in a split formation and have more options. For example, you can perform narrow or wide pull ups, assisted one-arm-pull-ups, dips, cross over push-ups, single arm suspended push-ups and many other movements you can do on gymnastic rings. You may also use it in the traditional V style. This version simply allows you to train from separate angles, and the ability to hang this equipment from higher places is a plus. I hang mine from my deck when I want to train outdoors and from my pull-up bar when I want to train indoors.

Needed Supplies

- 2 lengths of quality rope of a desired length (Can be bought from a climbing or outdoor adventure store).

-one foot of PVC pipe, cut it in half for the handles.

-2 carabiners

Instructions for Assembling

Refer to picture for knot placement

Place each carabiner through the top loop above the figure eight knot

pass the rope through the PVC handles

To Use

This can be used like the TRX. Carabiners are used to clip on to a pull up bar or any other stable place that you can find.

Knot Placement

Close up of handles

Below is a video of me kicking a** doing weighted dips with a kettlebell on my suspension training made with chains. Suspended training made with chains allows me to more precisely measure where to place the handles. It is much sturdier, but I do not recommend it because it is much too heavy. However, I do recommend the handles made with a chain.

Here is a pair of gymnastic handles made with a chain. I got this tip from the highly informative book, "Never Gymless.".I recommend this book for combat athletes and for those who want to train at home.

How to make your own TRX inspired suspension training

First, let me be clear on this: In terms of looks, comfort, and multiple anchoring, nothing beats the TRX. The downside is, it is quite expensive. I can find better ways to spend $ 200.00. When it comes down to business, you get the exact same results whether you assemble your own homemade suspension training equipment or whether you purchase the expensive TRX. The TRX style has a single anchor point so all movements are coming from a V. I like the TRX but, like everything, it has its advantages and disadvantages.

To make your own TRX style version easy to adjust, with indestructible straps, all parts included for less than $ 25, click on this tutorial video :

http://www.youtube.com/watch?v=ES5GN9k7BZw

Both of these suspension training tools have their merits-no question. However, a training tool is only as good as it's user.

In summary, decide which suspension training is best for you. After many years of frustrating training at commercial gyms, I decided to train exclusively at home, experimenting with different types of functional equipment that does not take a lot of space. Regardless, you can make the choice to take your suspension training to anywhere you want. I hope that you enjoy what I have shared with you today and reap the benefits as I much as I do.

In Mighty Strength,

~Marty Covault~

Cure lower back pain and get nice buns with the Cook- Hip- Lift

2010-12-19T21:19:00.000-08:00

Try this Cook Hip Lift to activate your dormant glutes.

Secret to develop instant extra strength with a Russian technique

2010-12-05T14:22:00.001-08:00

To learn more about instant and long lasting strength drills , check out Pavel's DVD " Loaded Stretching"

check out this link:
http://www.pntrac.com/t/Rj9ES0tFSz9ESklKST9ISENL

SF Kettlebells

The importance of explosive power and a killer kettlebell drill to develop a strong and explosive upper back

Save big $$$ and make your own suspension training system

Cure lower back pain and get nice buns with the Cook- Hip- Lift

Secret to develop instant extra strength with a Russian technique