Band Handle - RossTraining.com

Disclaimer
The material contained in this manual is for informational purposes only. The author
and anyone else affiliated with the creation or distribution of this book may not be held
liable for damages of any kind whatsoever allegedly caused or resulting from any such
claimed reliance.
In regards to the equipment seen throughout this program, the individual must:


Build at his or her own risk
Use at his or her own risk
Before beginning this workout routine, it is recommended that you consult with your
physician for authorization and clearance. It is always recommended to consult with a
physician before beginning any new exercise or nutritional program. If you have any
problems with your health, you should seek clearance from a qualified medical
professional. The information contained herein is not intended to, and never should,
substitute for the necessity of seeking the advice of a qualified medical professional. If
at any time you feel pain or discomfort, stop immediately.
COPYRIGHT - 2011 ROSS ENAMAIT
All efforts have been made to ensure that this manual is free from error or problems.
Although we have worked hard, we do not take responsibility for loss or action to any
individual as a result of the material presented here.
All RIGHTS RESERVED
Reproduction or translation of any part of this work by any means, electronic or
mechanical, including photocopying, beyond that permitted by Copyright Law,
without permission of the author, is unlawful.
1 Introduction
This equipment guide is intended for customers of The Missing Links 2 disc set. Within each
DVD, I demonstrate several inexpensive equipment options. This brief electronic book
provides more details about the equipment for those interested in building their own.
Please note that you can perform many of the exercises from the DVDs without building
equipment. I have simply provided the low-tech options for those interested. In many cases,
there are suitable commercial options available. The decision to build vs. buy must be made by
the individual. I am not here to sway you one way or another. I am only providing the
information so you can make appropriate decisions that are suitable to your needs as an athlete
or coach.
In addition, much of the material from this brief electronic book will not make sense until you
have watched both videos. I recommend watching the videos first and then using this file as a
future reference.
Lastly, each link within this file is fully clickable and will direct you to the web.
2 Core Training
Disc 1 is dedicated to core training. There are a few homemade equipment ideas seen
throughout the video. I will detail each piece of homemade equipment in order here (only the
homemade tools). Commercial tools and bodyweight based exercises will not be discussed
within this file.
Homemade Ramp
8 feet
24 inches
A homemade ramp is demonstrated as a progression for standing rollouts. This particular
ramp is 8 feet long and 2 feet wide. It consists of six 2x4 inch pieces of wood across. Smaller
strips of 2x4 inch wood are secured to the bottom of the ramp. The black arrows seen in the
image above highlight these smaller strips of wood. Carpet has also been stapled to the ramp
so that it can be used with the furniture sliders that are demonstrated later in the video.
A smaller ramp can also be used within a power rack. Below is one example that was created
after the DVD:
http://rosstraining.com/blog/2011/03/03/standing-ab-wheel-rollout-tutorial/
3 Band Assisted Rollouts
Band assisted rollouts are demonstrated with rubber pallet bands. Commercial resistance
bands could certainly be used, but the pallet bands also work well for this progression. Within
the video, I use high tension rubber pallet bands from mcmaster.com. The length of the pallet
band that I demonstrate is 72 inches.
Bands are secured to the wall by being looped through a smooth piece of rope. The rope does
not degrade the bands, and is attached to the wall via three strong eye-screws. Other options for
attaching bands certainly exist, but this low-tech method has worked well for me.
4 Suspension Trainers
A homemade suspension trainer is demonstrated within a power rack. There are several
commercial and do-it-yourself options available for suspension training. As the popularity
continues to increase, I expect the commercial prices to continually drop. If you are still
interested in homemade options however, there are several available. Each link below
highlights a unique variation.
Option 1 (most recent, created after DVD)
http://rosstraining.com/blog/2011/02/17/homemade-suspension-trainer-tutorial/
Option 2
http://rosstraining.com/blog/2010/01/13/homemade-suspension-trainer/
Option 3 (seen below and within the DVD)
http://rosstraining.com/blog/2010/07/26/homemade-suspension-trainer-part-ii/
Option 4
http://rosstraining.com/blog/2011/01/13/another-suspension-trainer-with-door-anchor/
5 Double Wheels and Furniture Sliders/Gliders
Additional exercises are demonstrated with double wheels and furniture sliders. As with the
suspension trainers, there are commercial options for each of these tools. The double wheels
that I use are homemade however. They are made from lawnmower tires, a 10-inch hex bolt (½
inch thick), duct tape, and hose clamps. Complete instructions can be found at the two links
below:
http://rosstraining.com/articles/wheel.html
http://rosstraining.com/blog/2009/12/23/homemade-wheel-update/ ++++++
The furniture sliders were purchased at a hardware store (Lowe’s). A 4-pack was purchased for
approximately $10.
A related video tutorial can be found at the link below (created after DVD):
http://rosstraining.com/blog/2011/02/24/slider-exercise-tutorial/
6 Homemade Bench
A floor based bench is demonstrated for one challenging exercise. The bench is 36 inches long.
The two end points are 24 inches wide. The bench itself is 12 inches wide. It consists of three
2x4 inch pieces of wood. The handles are 8 inch pipe nipples that are attached to a pipe flange
on each side.
36 inches
24 inches
7 Band Handle
A handle for loop-style resistance bands is also demonstrated. The handle consists of two 5 ½
inch pipe nipples, two 1 ½ inch pipe nipples, and three 90 degree connectors.
The handles are then wrapped with electrical tape. The smooth tape was added as a preventive
measure to avoid damage to the bands. All points that make contact with the bands are now
smooth.
1.5 inches
5.5 inches
Common resistance band suppliers include Iron Woody Fitness, Jump Stretch, and Elitefts.
Their respective websites are listed below.
http://www.jumpstretch.com
http://www.ironwoodyfitness.com
http://www.elitefts.com
8 Medicine Ball and Tornado Ball
A homemade medicine ball and tornado ball are also discussed in the video.
Commercial options certainly exist, but those looking for a heavier ball may prefer the
homemade variety. Be aware that it is a timely endeavor to fill the balls though.
These medicine balls are made from basketballs. I first drill a hole in the basketballs and
then fill them with sand using a small funnel. I seal the hole with a flat tire repair kit
and then add a thin coat of epoxy sealant. Once everything has dried, I glue duct tape
over this area. The glue may not be necessary, but I find that it does prevent the duct
tape from pealing.
Additional info regarding the homemade medicine ball and tornado ball can be found
at the links below.
Medicine ball (with tire rebounder)
http://rosstraining.com/blog/2010/09/24/homemade-med-ball-with-tire-rebounder/
Tornado ball
http://rosstraining.com/blog/2009/05/08/homemade-tornado-ball-2/
More homemade medicine ball options:
http://www.rosstraining.com/forum/viewtopic.php?f=9&t=157&p=1056#section5
9 Incline Sit-up Bench
An incline sit-up bench is also demonstrated within the video. This homemade bench allows
for a fairly steep incline at a fraction of the cost of a commercial model.
A complete tutorial for this bench can be found at the link below.
http://www.rosstraining.com/forum/viewtopic.php?p=314929#p314929
10 Hand Training
Disc 2 is dedicated to hand and neck training. There are a few homemade equipment ideas
seen throughout the video. I will detail each piece of homemade equipment in order here (only
the homemade tools). Commercial tools and bodyweight based exercises will not be discussed
within this file.
Rice Bucket
The rice bucket demonstrated in the video is filled with “extra long grain” rice. A close
up picture of the bag can be seen below.
11 Finger Exerciser
The finger exerciser from the DVD is made from a 24 inch piece of 2x4 inch wood that
has been mitered on one side. Athletic tape has been added to the mitered end to
provide a superior grip.
24 inches
A pipe flange is located at the opposite end with a pipe nipple secured to load weight.
12 The bottom of the finger exerciser can be seen below. Small strips of 2x4 inch wood
have been secured to the bottom of the device, as well as the sides.
Next, you can see how the device rests atop a standard dumbbell handle. The 2x4 inch
strips on the sides prevent the device from sliding while in use. The 2x4 inch strips on
the bottom keep the device secured atop the dumbbell handle.
13 Thick Handles
Several options exist for thick handles. Below are close up pictures of the ropethickened handle seen within the video. This handle took just a few minutes to make.
It has held up very well after several years of use.
14 Wrist Training
The wrist training implement below is an 18 inch piece of pipe with a thick handle
created from rope.
18 inches
Inexpensive hose clamps are used to secure the weights (both sides). Traditional collars
could certainly be used, but the hose clamps cost less than $1 each. They can be quickly
adjusted with a flat head screwdriver.
15 Smaller Plates
Smaller weight plates are not a homemade piece of equipment, but they are worthwhile
enough to mention. Smaller plates can be useful for several hand and wrist exercises
(ex. the finger exerciser, wrist levering, etc.). These weights can also be useful when
progressing from one plate size to another when performing plate curls.
Below you can see how I’ve added a 2.5 pound plate on the left, and then a 5 pound
plate on the right. The smaller plates are particularly useful if you find yourself stuck
between larger plates ZKHQSURJUHVVLQJZLWKWKLV exercise.
16 Pinch Grip
Several options exist for pinch grip implements. The two seen within the video involve
nothing but wood and a strong eye-screw. The eye-screws are rated for 350 pounds
each. A close up image can be seen below.
17 Rope Training
The rope training discussions include rope that was purchased from mcmaster.com.
Additional rope suppliers can be found at the links below. Please note that I have no
affiliation with any of these companies. I am simply passing along a few different
suppliers for those interested in researching various prices.
http://www.mcmaster.com
http://motors.shop.ebay.com/merchant/rushazzled_W0QQ_ipgZ25
http://www.urbanhart.com/shopsite/Rope_manillarope.html
http://onlinestore.ahlstrand-marine.com/decorativemanilarope/decorative-manilarope.html
http://www.contractorsrope.com/
18 Ball Pull-ups
The ball pull-ups seen in the DVD are performed from standard softballs. Commercial
options do exist for these grip training balls but the price is rather steep compared to the
do-it-yourself version.
To create these implements, I drilled a small hole in each ball and then manually
screwed an eye bolt all the way through. The drilled hole should be slightly smaller
than the eye bolt to ensure a tight fit. The eye bolts are six inches long and 3/8 inch
thick. After screwing them through the ball, I added a washer and nut to the protruding
end.
To attach the grips to the pull-up bar, I made two connectors with chain and a spring
clip.
19 Wrist Roller
The axle mounted wrist roller seen within the video was constructed from PVC pipe,
strong rope, and a hose clamp to secure the rope in place. I then added duct tape
around the hose clamp and athletic grip tape around the PVC.
A spring clip is tied at the end of the rope to secure the weights in place.
A related tutorial can be found at the link below:
http://rosstraining.com/blog/2010/05/23/diy-wrist-roller/
It is also possible to suspend a wrist roller without a power rack. You can view a video
tutorial that explains how at the link below (created after the DVD):
http://rosstraining.com/blog/2011/03/21/suspended-wrist-roller-tutorial/
20 Sandbags
Several options exist for sandbags, both commercial and homemade. Military surplus
bags are commonly used for homemade sandbags, but I’ve had better success with
heavyweight canvas sea bags (shown below).
Several homemade options are included at the following link:
http://www.rosstraining.com/forum/viewtopic.php?p=1056#section4
21 Neck Training
Neck Harness
There are several commercial options for neck harnesses. If you choose to purchase a
neck harness, be sure to purchase from a company that specializes in strength training
equipment. Cheap harnesses will eventually break.
Those interested in a homemade option may consider the design below. This harness is
actually different from the harness that was demonstrated in the DVD. The base of the
harness is the same, but I’ve used rope and chain to form the bottom portion.
To create this harness, I began by connecting a piece of chain with a quick-link
connector (to form a circle that is slightly larger than my head). It is important that the
chain loop is larger than the head as you’ll be adding pipe insulation around the chain.
22 Next, I tied rope to opposing links on the chain. The rope hangs from the chain to hold
the weight plates. I also used a short piece of lashing strap as a head strap on the top of
the harness. Once the rope and strap were in place, I wrapped pipe insulation around
the chain. I made small slits in the insulation for the rope and head strap to fit though.
I then wrapped inexpensive duct tape around the pipe insulation.
Next, I connected a piece of chain to each rope. The two pieces of chain connect with a
spring clip. All knots and connections have also been wrapped with several layers of
strong duct tape. The end result is a strong harness that can hold some serious weight.
A related tutorial can be found at the link below:
http://rosstraining.com/blog/2010/05/26/diy-neck-harness/
23 Velcro
The Velcro piece used for neck training is 30 inches long. The original box can be seen
below. As you can see, it is 2 inches wide and rated as industrial strength quality.
The 15 foot length consists of two separate strips. One has a soft side, while the other is
more abrasive. Smaller pieces of Velcro can also be purchased at most fabric stores.
You will not need a 15 foot box of Velcro for individual use.
Abrasive
Soft
24 The back side of each strip is sticky. To create your neck training device, cut the soft
and abrasive sides to length (ex. 30 inches). Next, you will peel off the plastic wrap and
attach the two sticky sides.
Sticky sides
After connecting the two sides, you will have a neck training device that looks like the
image below.
Please note that the instructions for this neck tool are identical to the small piece of
Velcro demonstrated during the hand training portion of the video.
25 Jaw Training
The bands used for the jaw training demonstration are pallet bands that were
purchased at mcmaster.com. You can see how these bands are not as wide as those
seen earlier with the band assisted rollouts.
Two bands are typically all that you will need for this exercise. You can begin by using
two bands at once for a few sets and then finish with a single band to burn out.
Any mouthpiece will work for the exercise demonstrated in the video. You do not need
an expensive model.
26 T-handle
A T-handle swing is demonstrated briefly in the bonus footage at the end of disc 2. A
tutorial that describes the construction of this inexpensive tool can be found at the link
below.
http://rosstraining.com/blog/2008/12/31/homemade-t-handle-demonstration/
It consists of a ¾ inch pipe Tee fitting that is connected to two 3 ½ inch pipe nipples (the
handles) and a 12 inch pipe nipple (where the weight is loaded). The 12 inch nipple
connects to a flange on the bottom.
27 Summary
As evident throughout both DVDs, successful training does not require an expensive
investment in equipment. I am certainly not against commercial exercise equipment
however. More often than not, I build equipment for reasons other than cost savings.
Much of the equipment presented here was built to satisfy a particular need. The finger
exerciser is a prime example. I did not know of a commercial product that could
accomplish what I was looking for so I built something to satisfy my needs.
Ultimately, I am not here to sway you towards building your own equipment. The
decision must be made by the individual. My goal is to simply provide options to those
interested. If you do have similar interests though, I encourage you to bookmark the
link below. It contains a regularly updated list of homemade equipment ideas from
around the web.
http://www.rosstraining.com/forum/viewtopic.php?p=1056#p1056
If you have any additional equipment suggestions, please pass them along and I can
add them to the list.
Lastly, if you have any questions regarding the equipment presented within this file,
please contact me directly at [email protected]. I am happy to assist with any
questions.
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