Back again
Looks like I am back again for more blogging. Yeah! I must be on the post once every two years plan. I'll try to stay more consistent with this thing.
I plan on posting some more information in the near future
This is an excerpt written by Charles Stayley
Id say the dot drill as a whole could be used for anaerobic conditioning, or each drill could be used individually as a "rate" or speed-strength/speed endurance drill
"Dot Drill: I realize that most weight-trainers think they own the market on pain-tolerance, but the dot drill makes 20 rep squats look like a trip to Baskin Robbins by comparison. Particularly insidious is the fact that, unlike resistance training, repeated exposures to the dots will not make subsequent exposures any easier.
First conceived by basketball coach Adolph Rupp in the 1940's, and then later popularized by Bigger Faster Stronger Inc. a few decades later, the dot drill is both a remarkable agility, foot strength, and anaerobic conditioning exercise, as well as a superb and easy-to-administer testing tool.
It is unique in that it creates not only a high level of fatigue, but also a high quality of fatigue- fighters in particular will be able to relate to the feeling of panic that ensues when your heart rate soars to about 120% of age-predicted maximum.
The dot drill is a battery of 5 separate drills, performed in rapid succession, with each drill performed six times in a row before proceeding to the next drill (please refer to the diagram as you read the description).
Dot Drill Schematic
D E
C
A B
The dot drill features (5), five-inch diameter dots orientated in a pattern similar to the five dots on a pair of dice, expect that the "square" is three feet by two feet. Use a solid surface such as weight room matting, and tie your shoelaces. Tight.
Begin the drill as follows:
First drill: Starting position: your left foot is on "A" and your right foot on "B." Hop forward and touch "C" with both feet simultaneously, then continue forward so that your left foot lands on "D" at the same instant your right foot lands on "E." (a total of 2 hops). Now go back to the starting position by reversing what you just did (hopping backward). That's one rep. Repeat for a total of six reps.
Second drill: From the starting position, lift your left foot in the air and with right foot only, hop to "C," "E," "D," "C," "A," and back to "B." That's one rep. Repeat for a total of six reps.
Third drill: Repeat the last drill but using the left foot only (hop to "C," "E," "D," "C," "A," and back to "B.") That's one rep. Repeat for a total of six reps.
Fourth drill: Repeat the last drill but using both feet, keeping the feet together- this looks somewhat like a skiing drill. Repeat for a total of six reps.
Fifth drill: This is very similar to drill number one, with a slight variation: When you reach the top of the pattern (left foot on "D" and your right foot on "E."), instead of hopping backward to get back to the starting position, you instead jump-spin and land on the same two dots (only now your left foot will be on "E" and your right foot on "D."), facing the opposite direction.
Then hop forward and touch "C" with both feet simultaneously, then continue forward so that your left foot lands on "B" and your right foot on "A." Lastly, jump-spin again to assume the starting position. That's one rep. Repeat for a total of six reps.
Errors: Subtract .10 seconds for every missed dot from the total time.
Once you've done the drill a few times, you'll notice that you can't help but be competitive once you start. Even if you don't feel terribly motivated, you'll bust a gut trying to get a good time. Or maybe it's just that you want to get it over with. Either way, the dot drill brings out your best (and I'm not referring to your last meal).
Implementing The Dot Drill
The five dots of death (as my athletes refer to it) can be used as a warm-up for a strength training session (one drill will bring your heart rate to 100% and will get you sweating big-time), as anaerobic conditioning, and/or as a fantastic foot and calf strengthening tool.
One precaution however: I suggest never doing more than 4 repetitions of the dot drill on any given day, and not more than 12 dot drills on any given week.
OK, you've done the dot drill a handful of times and you think you're a stud (or studette) because you finally broke the two minute barrier? According to Bigger Faster Stronger, you'll need to break the 60 second barrier to be considered fast "
Power Program
Day 1: Strength-Speed
Day 2: Speed-Strength / Speed Endurance
Strength-Speed | Speed-Strength / Speed Endurance |
Bracket: An-1 | Bracket: An-1, An-2L, An-2 U, Ae-1 |
FDA REA OSP-R POWER-PIM | RA AMT RFI
RFI
REA PIM |
Absolute Strength Program
Day 1: Absolute Strength
Day 2: Strength Endurance
Absolute Strength Methods | Strength Endurance Methods |
Bracket: An-1 | Bracket: An-2L, An-2 U, Ae-1 |
PIM MIO ISO ISO-MIO OLP | PIM MIO ISO IPM OI ISO-MIO ISO-PIM |
General Preperatory Program
Day 2 Speed Enduracne
Strength Endurance Methods | Speed Endurance Methods |
Bracket: An-2L, An-2 U, Ae-1 | Bracket: An-2L, An-2 U, Ae-1 |
PIM MIO ISO IPM OI ISO-MIO ISO-PIM | PIM REA RA RFI |
Optimal Number of Hybrids
Appropriating Weight- factoring in bodyweight to various lifts
Squat - 85%
Deadlift- 40-55%
Military Press- 15%
Reverse Hyper- 40-60%
HF Abs- 47%
Manual G/Ham- 90%
Machine G/Ham- 65%
Biceps/Triceps- 6%
Training Exercise Explanations and Abbreviations
Isometric- No movement takes place
Miometric- Traditionally known as the positive phase of a movement.
Plio-Iso-Miometric Method (PIM)- Traditional training. Movement starts with a pliometric (lowering) followed by an isometric as the movement shifts from pliometric and then the isometric is followed by miometric, or the contraction phase. So, in simplistic terms, lower, stop, press. Even though the isometric, or stopping point is neglible in most traditional PIM movements, movement must still stop in one direction before it can start in the opposing direction.
Miometric Method (MIO)- Consists of positive only repetitions. You execute just the shortening phase of the lift. Weight must be paused in one way or another before each rep. Suspended in chains, power rack, floor, bench, or any other immoveable object that allows you to take a rested pause between reps. Take a 2-4 second pause between repetitions to focus on starting strength.
Isometric Method (ISO)- Consists of either pushing a weight into an immoveable object (partner pressing down on the weight or pressing against pins) or holding a weight in a position with no movement. Isometrics involve the least Reactive contribution of any training methods and are generally a neuro-duration method.
Isometric Parametric (IPM)- Starting off with an isometric contraction for a specified amount of time followed by either a miometric contraction or another isometric contraction at a more advantageous joint range.
Oscillatory-Isometric method (OI)- Combines an Isometric contraction with periodic pliometric contractions in a 1/4 to 1/3 range of motion. Ex: hold a weight in an isometric contraction at or near the sticking point or least advantageous leverage position (CJC). Gain maximal tension, then quickly release ALL tension and let the weight freely fall. As quickly as tension is lost you will just as rapidly apply tension again and if the whole series is performed correctly with full relaxation and re-initiation of tension the weight will "bounce" back up with hardly any effort. The focus is to let the reflexive elements lift the weight back up and the quicker one can totally relax and switch from max tension to zero tension the better this process will be.
Force Drop Absorption Method (FDA)- Performed with conventional strength training exercises by achieving complete relaxation and letting the weight free fall. Then as the weight falls a predetermined distance you will switch, as rapidly as possible, from relaxation to peak tension to instantly stabilize and absorb the force. The key is to gain separation. In upper body movements this is the distance between hands and the bar. However, lower body movements like squats require the bar to be held tight against the back with the separation gained between the feet and floor.
Reactive Method (REA)- Like the force drop absorption method but a reactive contraction is added to the "catch" portion. So you will gain separation, catch the falling load by initiating full tension, and then without any hesitation react to that force with a powerful and quick contraction in the other direction. The neuro-magnitude PIM bench press test is an example of this.
Amplitude Drop Absorption Method (ADA)- Drop jumps- Step off a high box and land on the ground and absorb the impact in an athletic stance, squat, or split squat position. Terminate height when the soft and silent landing is no longer achievable. Choose height rather than load to maximize the pliometric contribution.
Reactive Acceleration Method (RA)- Extending preceding
Depth jumps are an example.
Auxometronics method (AMT)- A method using bands or bungee cords to add to the Amplitude drop absorption or Force drop absorption. Upon contact with the ground or catching of weight the band tension is immediately released (by the coaches feet) allowing one to continue with the Pliometric contraction. First find the depth jump height that allows the best jumping height. Next, one would choose band tension that causes a 7-8% decrease in depth jump height with the bands as compared to best depth jump without the bands. Use a 3:1 or 5:2 ratio of AMT reps to normal reps.
Overspeed Pliometric Method (OSP)- A continuation of PIM work but consistent for movements requiring greater neuro-rate contribution (greater speed.) In this method you use an elastic band or a spring apparatus to increase pliometric acceleration and velocity.
Overspeed Miometric Method (OSM)- A pulley system or an elastic apparatus will be used to quickly accelerate the athlete to peak velocity and then sustain this peak velocity for the necessary terminal. As long as the OSM assistance is not too great the neuro-dynamic functions will remain stable enough to allow an advancement of frequency functions.
Reflexive firing isometrics (RFI)- Examples of reflexive firing isometrics are using light weight with short 1/4 range drop and catch movements over 5-10 seconds. Also exercise like hopping back and forth over cones keeping the upper body stationary. Getting in a pushup or squat position on a trampoline and moving the hands and feet as fast as possible or hopping keeping the upper body stationary are other examples. They can also be done manually as a partner applies quick and random pressure to the body during movement.
1. Modality-the type of work- neuro-rate (speed), neuro-magnitude(absolute level), and neuro-duration(length of force application) referring to the nervous system and frictional vs elastic referring to the muscular system.
7. Movement (Angle-Direction)
Brackets
Anaerobic response work consists of work performed for a maximum of 9 seconds or less, with the exercise and performance scheme determining whether that exercise focuses on speed, power, or strength - and whether the exercise stresses muscular (frictional) units or elastic (reflexive) units such as the tendons/fascia/series elastic component.
Lower bound anaerobic reserve work is work ranging from 10-25 seconds.
Upper bound is work ranging from 25-40 seconds and your upper limit will be identified by your anaerobic reserve test.
Drop-offs can be considered the same thing as fatigue or fatigue inducement. They are illustrated by percentages. One will "drop off" or "fatigue" a certain amount each session depending on their training cycle.
Drop-offs can be calculated using weight, time, reps, or height (height of jump, height of object thrown etc.) In simplistic terms, one establishes an initial best performance or absolute for the training session and then continues training until he/she drops off a certain pre-determined % of fatigue.
Determining Drop-Offs
The simplest way to comprehend this is to understand how to calculate drop-offs by using reps and load in traditional exercises using resistance training. Glance through the following charts and then read the example below to learn how to do this.
Calculating drop off margins using repetitions
0-6 repetitions: yield a drop-off margin of 3-5% per loss of repetition
6-12 reps: yield 2-3% value per loss of repetition
12-20 reps: yield a 1-2% drop-off value per loss of repetition
Calculating drop off margins using load
Example:
You bench press 300 lbs for 10 reps in your first working set and establish this as your "initial" or maximum effort for the day. You train every 4 days so we apply the rule of 1/3rds. Remember from above it takes an average of 1/3 the % drop off induced in a session in days to recover from that session, and another 1/3 to super-compensate from that session. So in this example if you are training these particular motor units every 4 days we come up with a drop off or level of fatigue inducement of 6%.
DUR work 5-6% on a 4 day scale
MAG work 3-5% on a 4 day scale
RATE work 2-3% on a 4 day scale
Neuro-rate(speed)- This is movement associated with the quickest neural rate and transmission. Examples of neuro-rate movements are tapping the hands and feet as fast as possible, cycling the legs, and other movements that require speed above all else.
Neuro-Magnitude (level)- This is movement that is associated with the greatest electrical activity, tension recruitment, and force manipulated (motor unit recruitment) - Examples of neuro-magnitude dominant events are activities associated with the greatest power displayed with great acceleration. Reactive activities fit well into this modality and they include exercises such as bench press throws and catches, depth jumps, jump squats, etc. Neuro-magnitude dominant activities show the highest level of absolute neural output.
Neuro-Duration(length of neural output or strength)-This is movement that is associated with the length of the electrical activity. The ability to struggle against a heavy load or display strength is an example of neuro-duration work.
Neuro-Dynamic Combinations
Speed as in a sprint is comprised of both neuro-magnitude and neuro-rate capacities. Neuro-magnitude would be the level of force you put into the ground with each stride (magnitude of force). Neuro-rate would be the speed at which your limbs move (stride rate). Keep in mind in this situation that neuro-magnitude also relies on neuro-duration capacity.
Strength is a combination of neuro-magnitude and neuro-duration functions. Magnitude would be the ability to apply a maximal level of electrical energy against the load, where duration would be the length of time you can apply that energy.
Program Construction
The training process begins with a postural assessment and physical assessment of training. Namely take a look at the shoulder joint, hand position, pelvic tilt, lateral pelvic tilt, spinal curvature, foot position. Note any abnormalities.
Next I perform a physical capacity assessment to note any deficiencies. The assessment includes a timed 1rm bench press, a reactive bench press, vertical jump, reactive jump test, timed 1rm squat, RFI Step Shuffles, resting heart rate, VO2max, Blood Pressure, Push Up to fatigue, bodyweight squat to fatigue, Sub Scapular Chin Up to fatigue, non weighted GPP to fatigue (Jumping Jack, Shuffle Split, Burpee, Mountain Climber).
These tests give me a comprehensive picture of the individual’s strength’s and weaknesses. From here we can begin addressing the individual needs of the athlete.
Phase 1 Introduction and GPP
A house is only as sturdy as the foundation that is laid. The foundation of athletic performance is known as general physical preparedness (GPP) The first goal of training is to improve GPP.
GPP is short for General Physical Preparedness. This is the general physical abilities that are needed to perform in the sport. Some of these include:
Movement – Your body has to be able to move through the range of motion of the movements needed to train the three main lifts plus all other supplemental lifts that will be needed in the training process as well as perform in the sport of choice. This is also known as mobility training.
Aerobic – This is not full blown aerobic conditioning but being able to move blood efficiently throughout the body to ensure proper recovery.
Flexibility – This is having the ability to move the body through full range of motion without being tight. This is different then mobility as mobility is the basic process of movement while flexibility is being loose enough to move in the first place.
Anaerobic – This is having the anaerobic conditioning needed to make it through a training session or competition.
In the first phase of training we utilize many forms of calisthenic exercises to develop GPP. Each session begins with a general GPP warm up that routinely consists of:
Jumping Jacks
Shuffle Splits
Burpees
Mountain Climbers
Each exercise is performed for 30 seconds and the circuit is continuous. We start with as many laps as is possible, and build from there utilizing the 60% rule as our periodization guide.
In special cases Slalom Jumps, Vertical Hops, Vertical Jumps, or Star Jumps may be substituted.
After the warm up we progress to the main session. This includes many bodyweight exercises aimed at improving general strength and fitness. Each of the following movements can be implemented with added resistance. Some of the exercises on our menu include:
Push-ups
Dips
Pull-ups
Sit-ups
Rainbows
Hanging leg raises
Back raises
Bodyweight Squats
Lunges
Step-ups
One leg squats
Standing Long jumps
Vertical Jumps
After the main workout we begin to focus on improving Postural alignment. This will include many forms of Isometric training, as well as typical exercises, aimed at improving Prime Anatomical Position (PAP) and strengthening Critical Joint Configuration (CJC).
Some exercises used include:
Sub Scapular Pullups
Dip Shrugs
Supinated Bent Over Rows
Supinated Dumbell Press
Low Push Up Holds
Hip Flexor Squat Holds
Hip Flexor Abdomainal Holds
Squat Holds
Calf Holds at CJC and PAP
Glute Ham Holds
Plank
Side Plank
Cobra
We may use various techniques such as
Isometric
IsoMiometric
IsoParametric
PlioIsoMiometric
Dynamic Minimization
After work on the CJC and PAP is completed the session is done.
When the client is ready, they progress to Phase 2
Phase 2 General Strength
Phase 2 focuses on building a general strength base. Strength is very important in performance training for a number of reasons.
We continue our work in the GPP warm up. We may, however include some more advanced movements such as:
Forward Burpees
Forward Sprinter 1 Leg Jumps
Backward Sprinter 1 Leg Jumps
The main workout is constructed of Strength and Strength endurance work
The general Templates are as follows
This first one is performed with the first two exercises done heavy for 1-5 reps (An-1) and the last two movements are done lighter for 8-15 reps (An-2L)
Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs
Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats
The second template follows includes a strength day and a strength endurance day. On the strength day the evercises are all performed in the An-1 bracket (1-5reps), while the strength endurance day is performed in the An-2 bracket (6-20 reps).
Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs
Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats
Strength Endurance lower body (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs
Strength Endurance upper body (bench press)
1. Triceps
2. Delts
3. Lats
We use a variety of methods that include:
Isometric
IsoMiometric
IsoParametric
PlioIsoMiometric
Dynamic Minimization
Oscillatory Isometrics
Slow Eccentrics
Miometrics
After the main workout, we train restorative CJC and PAP in an isometric hold circuit.
Upper Body:
Chest CJC
Row PAP
Pull Up PAP
Rear Delt PAP
Lower Body
Hamstring CJC
1 Leg Squat CJC
ABS CJC
ABS PAP
Oblique PAP
Once sufficient strength is developed, the athlete progresses to Phase 3 Speed Strength- Force Absorption.
The Garage Part II
By Alex Vasquez
Ahh… It’s that time. The garage is icy. The weights are so cold it hurts to touch them. The cement floor is frozen. You can see your breath. You just gotta pick out what CD to listen to. Almost anything will work as long as it’s loud. Take a brief moment to focus on the task at hand. Now, its Go Time. After the rope warm up, steam starts to rise off of your head. This is what it is all about. You grab the cold Iron, the knurling cuts into your hand. BAM!!! You explode in a moment of power and grace you snatch the frozen bar overhead in one fluid movement. It never felt like that before, effortless and dynamic. A beautiful feeling. These are the moments to live for.
In my last article I discussed the Spirit that lies within each of us. I also talked about garage training and how working out in the garage may be the perfect environment for a power athlete. This week we’ll be looking at the first two purchases you should make for your garage. They are the previously mentioned Jump Rope and an Olympic Weight Set.
In a short article I cannot possibly do the jump rope justice. I’ll refer you to Coach Davies great article Renegade Rope Training at T-mag. I’ll briefly touch upon a couple of reasons it belongs in the garage.
The number one reason is jump ropes are cheap. Five maybe ten dollars. Buying a cardio machine could very easily break the bank. You do not need a fancy weighted/speed rope. At a seminar I attended with Coach Davies I could swear that he used one that had silver glitter “sparklies” (sorry if I let your secret out Coach). But that’s beside the point.
There are numerous physical qualities that are developed with the rope as well. Such as:
· Hand and Foot Speed
· Cardio
· Concentration
· Motor Skills/Coordination
· Timing
· Work Capacity
· On, and on….
I know I missed some. Basically, rope work may be the perfect cardiovascular exercise for the athlete. Pick a rope that is long enough when looped under the feet the handles reach chest height. Again no need for a fancy one here.
In the beginning just focus on jumping. As you advance pick up the pace and add in footwork like shuffles and crossover of hands. I like to jump at a pace around 90-120 jumps per minute, usually closer to 90. Perform 3 minute rounds with 1 minute of active rest. Active rest can be GPP activities like Jumping Jacks, Burpees, Chinees. See Coaches article for actual routines. I’d recommend starting with three rounds (12 min) and building to six (24 Min). I like to do my rope work before my weight training.
Now that we are all warmed up, lets talk abut weights. An olympic weight set can run anywhere from $60 (used) - $2000. Since we are not competitive weightlifters we do not need a $2000 weight set with precisely calibrated plates. Maybe you have the extra cash but I don’t. For most purposes the 300lb sets you see at your local sporting goods store for $150 will do, or if you check the papers you can usually find them for under $100. As you get stronger you may want a better set, or a stronger bar.
Weight training workouts are usually broken down into focus lifts and supplemental lifts. Focus lifts are usually derived from the Olympic Lifts and the Power lifts. They are obviously the focus of the workout. Supplemental exercises typically involve more isolation. They are used to condition lagging body parts, like a bench presser who would require more rowing to supplement the bench. A good general rule of thumb is to do the same number of sets for the focus exercises as supplemental exercises in a given workout.
I have made a simple chart to help guide you through the maze.
Focus Lift and Variations | Supplemental Lift |
Clean Power Clean Hang Clean | Bent Row Towel Chin Clean Pull Front Squat |
Snatch Power Snatch Hang Snatch | Overhead Squat Drop Snatch Snatch Pull |
Squat Lunge | Glute Ham Raise Good Morning Reverse Hyper |
Deadlift Clean Grip Deadlift Snatch Grip Sumo Deadlift | Turkish Get Up Stiff Leg Deadlift |
Push Press Jerk | Shoulder Press Side Press Plate Raise Bradford Press |
Bench Press Incline Press | Floor Press Bent Row Plate Raise Bradford Press Pushups – crossover, plyometric, offset |
So if I wanted to create a lower body pulling workout I could do something like this:
Focus Lifts (13 sets)
Hang Clean 50% 1rm 5x5
Squat 50% 1rm 8x3
Supplemental Lifts (13 Sets)
Glute Ham Raise 4x5-7
Reverse Hyper 3x15-25
Bent Row 3x5-7
Chin From the rafters 3x12-15
Perform with minimal rest (30-60 seconds)
You could then finish off with an exercise for the Biceps and some Ab work and call it a workout.
Obviously, If you just purchased a Rope and Weight set some of the exercises, like bench presses, may not be possible. In this case you could substitute some of the pushup variations or a floor press.
Another issue may arise with squats. You could clean the weight to the shoulders and perform front squats, or you could jerk it overhead and do back squats. In the beginning form on all exercises may be tough so a lightweight will be necessary. The weight, however, will always be a little light until you can acquire a squat rack. This is OK. It is not about how much weight you lift but how you lift the weight. Coming from a powerlifting background it took me a while to accept this. Focus lifts are trained using compensatory acceleration. This means that you focus on accelerating the weight through the range of motion. Using this method it is possible to generate more power, our primary goal, with a lighter weight than is possible using a heavier weight. For more on the percentages see the Micro Muscle Lab series by Coach Korfist. This also explains the low percentages selected for the clean and squat in the previous workout example.
After the weight training section of the workout I would finish with some non weighted GPP like:
Jumping Jack
Shuffle Split
Burpee
Mountain Climber
Start with 2 sets of 30 seconds. Perform in a circuit with NO rest. Train following the 60% rule and build over time to 8 sets of 30 seconds.
The Garage
By Alex Vasquez
There is a spirit which lies within each one of us. It is a creative burning drive to be unique, exceptional. At the heart of this Spirit is the firm belief that greatness lies deep within each of us. This greatness is something that we are born with. A pathway to greatness exists. There is truth. A magic elixir. A way for everyone, regardless of sex, race or creed to achieve more than they ever thought possible. This is the belief that all things worth having are worth working for. And once people come to accept this they will also come to see that all things are possible.
And so our journey begins...
This series is intended to help beginning Renegades get a foothold in what seems to be an incredibly complex way of training.
The pathway to greatness does not require money. Hard work is the cornerstone of achievement. Hard work also forms the cornerstone of all Renegade Training programs. If you train hard and smart you will achieve.
Performance Training does not require access to huge, pristine training facilities. No need for multi thousand-dollar chrome machines. In fact there really isn’t a need for any machines. A couple would be helpful but you can begin your own garage gym for under $200, if you search around you can start for under $100. No start up fees, hidden costs or cancellation charges. Despite working as a trainer at a couple very nice fitness centers I would never train at one. I have been training in my garage since I began and I love it. I would venture to guess that most of my fellow colleagues are also garage trainers. Why?
In an article Louie Simmons wrote he stated that the first thing a gym needs is... a cable crossover... er I mean Attitude. Yes ATTITUDE. This is a quality that is lacking at every fitness center I’ve ever visited. You can’t use lifting chalk. Trainers are always telling you that what you are doing, be it squats or the unusual Turkish Getup, is dangerous. You have to wait to do your squats behind some moron doing barbell curls in the squat rack. You get stuck watching the hot fitness chicks in spandex doing the, well, their whole workout. Then you have to somehow muster up some intensity while listening to Brittany Spears. It’s enough to make any serious strength and power athlete want to quit training and start sweating to the oldies.
What you are left with is either finding a small hard-core gym or starting your own. I started my own. I call it The Garage. Cold dusty cement floors. Plenty of room for overhead exercises. You can do chin-ups from the rafters. You can listen to the music you want as loud as you want. Hell, the wheelbarrow is already out there. You can even decorate your gym (no pastel colors though). I have some inspiring photo’s of people to help get me going, like Louie Simmons squatting 900 lbs or a ripped and freaky Lou Ferrigno. The garage presents an unbelievable opportunity to create your own piece of Renegade heaven filled with as much attitude as you can muster.
Remember the first thing your gym needs is free.
Since I mentioned music earlier I wanted to add my favorite workout albums, in no particular order.