This Week on Straight to the Bar
I’m constantly amazed at just how much my training is influenced by the people on this site. Whether you’re looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you’ll enjoy these :
- Gem From The Vault : Resolutions and Goal Setting
Ready to set some big targets for 2012? Here’s how.
- Gem From the Vault : Starting Your Fitness Journey : 10 Things to Consider
Scott Andrew Bird
If you’re just getting started, here are a couple of things to think about. Makes a huge difference.
Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They’re fantastic ways to share your ideas.
Video : DIY Cable Machine
No cable machine available? Here’s how to make your own.
NB : it’s a comprehensive video (it runs just under 20min); showing the entire process.
Gymchat 150 – Goals & Goal Setting
This is definitely the time of year to take stock of your life. To look at what you’ve been doing, and to set your goals for 2012.
This week we’ll be taking a look at Goals & Goal Setting (in a fitness & health context, of course) – what to aim for, how to set targets, recording & measuring everything; as well as sharing ideas on your own goals for this year. Really looking forward to it.
Who : Strength-training fans
Topic : Goals & Goal Setting
When : Wed Jan 4, 9pm EDT (1am UTC)
How : Post a comment, question or reply
If you’ve never been to one of these discussions before, here’s how to join in the fun. Simple, quick to set up and free.
And to see when it’s on in your timezone, head over to the calendar.
See you there.
Quick update on last week’s gymchat : Thanks once again to everyone who took part in the discussion on Getting Started. Some superb ideas in there.
For those who missed out on the conversation, here’s the transcript. Was a great one.
Tip of the Week: Constructing the Inner Shell
Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there’s always a way to improve what you’re doing.
This tip comes to us from Derek‘s superb article How to Build Your Own Sandbag; and looks at a simple way to build the sandbag’s inner shell.
Over to Derek :
Inner linings can be made out of contractor bags. Contractor bags are thicker than garbage bags and are used on construction sites for waste disposal. They come in various sizes, from 30 to 55 gallons, so find a size that works for your project. I used four 42-gallon contractor bags. I doubled-bagged the sacks and filled each with roughly 15lb of sand. Then I rolled each into neat little parcel and used packing tape to keep everything from exploding all over my rug.
Leave room for the sand (or stones or shot) to move around inside your inner linings. About 3/4 full is good. The final product should shift and move as you use it. This is what makes sandbag training unique.
Checking Out : The Precision Nutrition Fat Loss Crash Course
This looks superb.
If one of your goals is to shed a bit of excess fat, but you’re not quite sure what to do/where to start, have a look at the Precision Nutrition Fat Loss Crash Course. Absolutely free.
This 5-day course goes through the basics of fat loss – no matter what your starting point is. Whether you’re looking to lose a few pounds or a few hundred – without severely compromising your strength in the process – the Precision Nutrition Fat Loss Crash Course is the perfect place to start.
There are two versions (one for men, one for women), and you’ll find the details here :
- Precision Nutrition Fat Loss Crash Course for Men
- Precision Nutrition Fat Loss Crash Course for Women
Quick update on the superb Crush! DVD we noted a few weeks ago : fantastic.
Bill‘s posted a brief review here, but suffice to say that Jedd ‘Napalm‘ Johnson‘s latest DVD is absolutely perfect. If you’re ready to take your gripper work seriously, grab a copy of Crush!.
Exercise of the Week : Reactive Box Jumps
To start the year off, here’s just one of the many ways to incorporate a spot of jumping in your workouts. The Reactive Box Jump.
A quick demonstration :
Incidentally, if you’d like to get in touch regarding this or any other aspect of strength, you can send me an email here. Look forward to hearing from you.
Free Straight to the Bar eBooks
As a Strength & Fitness Newsletter subscriber you get several great eBooks, absolutely free. Just head over here, save them to your hard-drive, and dive in.
NB : This is an ever-changing list of books. If you’d like to put your own work in front of a fantastic strength-focussed audience, let me know.
Time for Some New Gear? Here’s What to Get, and How to Use It
Thanks to everyone who’s sent in feedback (via email, Facebook and Twitter) about the Straight to the Bar Guides – it’s greatly appreciated.
For everyone who hasn’t seen them yet, the Guides will help you decide what to get (and where), and how to train with it. There’s some great information in there.