Budget Training



By Ross Enamait - Published in 2006




Full Video Demonstration Provided Below





I’ve created this article and the accompanying video to provide readers
of this site with more ideas for low-tech training options. Each day I
receive emails from aspiring athletes who have limited equipment, yet a
strong desire to improve. Unfortunately, the marketing giants of the
fitness industry have misled these individuals to believe that they
need the latest and greatest training gizmos to succeed. This could not
be further from the truth. The tools that you use are not the deciding
factor in your success as an athlete. What really matters is how you
use and then apply each tool to a logically planned program.

As most of you know, I’ve always been a big fan of bodyweight exercise.
Bodyweight workouts are both convenient and effective. In addition to
bodyweight exercise however, I also enjoy mixing it up with free
weights and odd objects. These modalities can be both inexpensive and
highly effective. The video below includes a little bit of everything.

Exercise descriptions are provided, along with links to many articles
that include more detail regarding the specific tool or movement.

The Specifics



This video starts with a strength and power combination that integrates
overhead pressing with a snatch. The first overhead press is a high
tension strength exercise. The entire body is tense as the complex
starts with an emphasis on strength. The next pressing movement becomes
more explosive. Lastly, you finish the mini-complex with a snatch. As
you can see, the complex starts with strength, then shifts towards
power, and finishes with a full body power display.

These mini-complexes are excellent for explosive strength development
as you are able to exploit the effectiveness of high tension strength
work. Such high-tension exercise renders a positive after-effect in the
central nervous system, enabling tremendous increases in strength and
speed. In short, the explosive work becomes more effective when
performed after the strength movement. This coupling of strength and
power movements is often referred to as complex training. One common
example includes the integration of a bench press with a plyometric
pushup. The dumbbell example offers a nice spin on complex training
however, as you do not need to move from one station to the next. You
perform the entire sequence without putting the dumbbell down.

Dumbbells are also highly effective as the non-dominant side must fend
for itself. The dominant hand (ex. my right hand) must sit and watch,
offering no assistance to the non-dominant side. Dumbbells are
inexpensive, easy to store, and highly effective. For more information
regarding dumbbell training, check out Infinite Intensity.


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Next, I demonstrate a one-arm dumbbell bench press. Although I strongly
feel that the bench press is overemphasized in many strength programs
(particularly amongst combat athletes), I do enjoy the one-arm bench.
This movement requires balance and core stabilization. It is also
convenient for those athletes who train alone. You do not need a
spotter to perform this movement. The freehand essentially becomes your
spot.

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Following the one-arm bench, I proceed to several low-tech speed and
power exercises that can be performed with little or no equipment. Many
of the pushup variations are discussed in the Never Gymless text. These movements are not
intended for beginners. A strong foundation is required to perform any
explosive strength exercise. As for dangers, I’ve been performing these
movements for most of my life. If you prepare the body properly, almost
any exercise can be safely performed. Ultimately, you must know your
body, listen to the feedback that it provides, and then adjust
accordingly.

For those not interested in the pushup movements, I also demonstrate
two medicine ball exercises that can be performed without a partner.
Simply lie on the ground and toss a 10 pound medicine ball into the
air. I demonstrate both a one and two arm variation.

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Next, I shift gears to conditioning. The first exercise is a
sledgehammer swing. If sledgehammer training is new to you, check out
the article below:


Sledgehammer Training


If you do not have access to a sledgehammer and tire, you can
perform slams with a homemade medicine ball. Check out the link below
for instructions (along with several other homemade equipment sites):


Training Equipment Links


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Next, burpees are demonstrated with a weighted vest. Burpees
have long been a favorite conditioning exercise of mine. If you come to
train with me, there is a good chance that you’ll spend some time
performing burpees. And for a greater challenge, you can add a moderate
weighted vest. The vest shown in the video is a 20 pounder that was
purchased for around $45 at Walmart. It is an inexpensive vest that has
held up nicely.

Personally, I own 8 vets which are used by myself and clients. I can’t
say that the Walmart vest is my favorite, as I prefer V-max vest from weightvest.com.
V-max is an expensive vest however, so the Walmart version (Gold’s gym
brand name) is certainly a nice investment if you don’t wish to break
the bank.

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Moving right along, a jump rope demonstration is provided next. The
rope seen in the video cost a mere $5. This lightweight speed rope is
an excellent addition to any training program. I particularly enjoy
rope work for conditioning, as it is not a mindless activity. You must
concentrate as you work through the drill, which makes the rope
particularly effective for competitive athletes. As fatigue mounts, you
must continue to display agility and coordination. In the video, I
demonstrate a double-under (2 rope turns per jump) which also includes
a criss-cross motion. The addition of the criss-cross will force you to
concentrate.

For more information regarding jump rope training, check out the article below;


Jump Rope Trainnig


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Next up is the dumbbell swing. Dumbbell swings are an ideal full body
conditioner. You’ll feel this exercise working from head to toe. I
often add use this movement as a finisher at the end of a strength
workout.

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Following the swings, I demonstrate a sled pull and drag combination.
This exercise makes for an intense conditioner. I use a homemade sled
for this drill. Pictures of the sled are provided below.





As you can see, I use a snow sled to hold the weights. It is a
metal sled that cost around $20. For resistance, I simply add 45 pound
plates, and top off the recipe with a heavy sandbag (click here for sandbag construction instructions).


I secure the bag and free weights with a tight bungee cord. A 25 foot
manila rope is then attached. There are endless workout combinations
that can be performed with this simple contraption. In the video, I
demonstrate a sled pull, followed by a backward drag. Continue this
sequence for a few three minute rounds and you’ll know that you’ve been
working!


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To conclude the video, I finish with a car push for time. Pushing a
large SUV makes a great finisher to any workout. You can push the car
for distance (as demonstrated), or you can work with more intense
bursts where you push the vehicle as fast as you can for brief
intervals. Whichever option you choose, you can expect a full body
challenge.

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I hope you enjoy the video demonstration. Simply click the Youtube image below.


Train hard, and do not put limitations on yourself due to a perceived
lack of equipment. You can do a lot with a little. Think outside the
box and always strive to improve!

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