Inexpensive Home Workout Equipment Options

Inexpensive Home Workout Equipment Options

So when you’ve got a world class powerlifter (700lb. squat at 179lbs.) quarantined with no weights, what do you do? Here is a list of recommended inexpensive equipment I sent @mattyseason to be able to create some home workouts that can actually challenge him.

1.) Pushups were probably not going to be challenging enough, so we needed a way to do dips, and you can find relatively inexpensive dip stands like the ones below on Amazon.

Dip Stand

Also, this serves a dual purpose in being able to do Inverted Rows with these as well. Just prop your feet up on a chair, hang from the handles, and perform a bodyweight row.

2.) There are very little options for hamstring curls at home, unless you buy a pair of furniture sliders. They are super cheap and you can do a wide variety of exercises on them, but in particular they are great for Slider Leg Curls.

Furniture Sliders

For Matt I also programmed Slider Ab Rollouts utilizing these as well.

3.) Lastly, Blood Flow Restriction training is something I even utilize in regular training, let alone home workouts. With very light weight you can get insane pumps that have been shown to create fairly adequate hypertrophy in resistance trained individuals. Below is BFR Tourniquets for upper body exercises, and BFR Leg Wraps for lower body.

BFR Tourniquets

BFR Leg Wraps

In total, all this equipment should run you under $100, yet gives ways to actually overload some movement patterns in a manner that you could not otherwise.

10 Ways To Utilize RPE In Powerlifting Programs

10 Ways To Utilize RPE In Powerlifting Programs

I’ve started an informative Youtube page!!! This has been something I’ve had on my mind for a while to cover topics that are a bit too intricate to go into detail with on Instagram (typically programming based). I am not sure the frequency at which I will upload, but I plan to utilize Youtube when I have a specific topic that requires this extra attention. With these videos want to dive deep into topics and show things, especially within programming, that I’ve yet to see covered publicly. For those wanting entertainment and laughs, these probably won’t be for you. But if you want 15+ minutes of nerding out on Powerlifting, you are my audience. First up is 10 ways to utilize RPE within your training. RPE is a great programming tool to help creatively problem solve and auto-regulate intensity/volume, and I cover multiple options to do so in ways you may not have thought of before. Click the link above to watch!

2020 Arnold Classic Live Stream Links

2020 Arnold Classic Live Stream Links

Below are links to the live stream for each of our athletes competing!

Zachary Broderick@zbroderick83

Arnold Battle of the Regions Live Stream – Starts at 10:00am Eastern time

Joey Garrison – @joey_garrisonfitness

Arnold A7 Pro Raw Challenge Live Stream – Starts at 10:00am Eastern time

Payton Ireland@ireland_lifts_stuff

Arnold A7 Pro Raw Challenge Live Stream – Starts at 10:00am Eastern time

Abbee Posten@mrs.abigail_7

Arnold SBD Pro American Session 1 Live Stream – Starts at 10:00am Eastern time

Patrick Posten –  @posten.lifts

Arnold SBD Pro American Session 2 Live Stream – Starts at 1:00pm Eastern time

The Relationship Between the Rib Cage, Pelvis, and Ankles

The Relationship Between the Rib Cage, Pelvis, and Ankles

Since my story post of this topic yesterday got so much positive feedback, I figured I’d make a more formal and detailed post regarding the reasoning for the vast improvement in just 1 week in Payton’s squat. (CLICK HERE FOR VIDEO)

There really is just one main difference between the two videos, and that is on the right Payton has some thin 2.5lb plates under his heels to simulate a heeled shoe. The idea of elevating the heel is nothing special, its more so why this worked so well. Payton has been powerlifting over 7 years now, and even though he knows better, the idea of maintaining neutrality at the rib cage, lower back, and pelvis alluded him. It wasn’t that he didn’t know what to do, its that there was some restriction that just was not allowing him to achieve that position. And for those 7 years, all he had ever used was a flat soled shoe to squat in.

To understand fully what was going on here, we must understand the relationship between the rib cage, pelvis, and ankle. They cohesively work together, and when one of these struggles with proper orientation, the others follow. For example, if someone does the typical “booty pop” and anterior rotates on their squat, it will cause the rib cage to flare, the femurs to internally rotate, and the ankles to pronate. As well as the fact that an anterior tilt lengthens the hamstring, which then places greater tension on the calf muscle as it tries to lengthen and allow the ankle into dorsiflexion. Or if we puff up chest up in the squat and elevate the rib cage, that will cause the pelvis to anteriorly rotate, the femurs to internally rotate, and the ankles to pronate. Hopefully you get the picture now. One weak link in this chain then causes compensation throughout. And this weak link can be due to either improper movement and bracing patterns, or some type of actual restriction.

In the case of Payton, the tell for me that the issue stemmed from his ankles is that even while doing a safety bar squat or Goblet squat, which naturally pulls you into a more neutral position, he still could not orientate his rib cage and pelvis correctly. At surface level, he didn’t appear to have some issue with ankle flexion, as his foot actually remained in a decent position and resisted pronation. But as can be seen, as soon as he slightly elevated that heel he was able to drastically change the orientation of his rib cage and pelvis. My thought here is that Payton was actually doing a good thing, in that he would stop forcing more ankle flexion when he knew it would cause pronation and a loss of foot position. I say this is good, because too often people rely on pronation to achieve depth, rather than addressing the issue at hand. Because of this though, he then would have to compensate by flaring the rib cage and anteriorly rotating the pelvis. And with that, he didn’t have a mobility issue either. We only genetically have so much ankle dorsiflexion, some more than others, so just constantly forcing stretches isn’t always the answer. For Payton, he just needed that slight assistance with the heel elevation to gave him an added effective range of motion, which then allowed the other two links in this chain to position properly.

Athletes – Take Control Of Your Training

Athletes – Take Control Of Your Training

Two PRs on two un-programmed attempts for Abbee and Brandi (CLICK HERE). Abbee was programmed to retake a 365lb. single that the week prior did not move so great, but instead went up to 380lbs. and smoked it. Brandi was on her secondary deadlift day with some light conventional singles planned, and instead hit a sumo deadlift PR of 303lbs. Neither of these attempts were programmed, but both are coached approved.

Online coaching is an imperfect format, with the obvious downside being that as an online coach I am not there in person with the athlete. Therefore, athletes at times need to take control of their own program. Am I stating that athlete’s should be going off program all the time? No, 99% of the time they should probably stick to the plan. But I am saying that at times they should feel like they have the confidence and ability to make judgement calls. I would rather have an athlete who feels empowered to make decisions rather than one who feels they can’t do anything without my approval.

In the case of Abbee, 380lbs. has been in her head for a while. She has missed it in competition and she has missed it in training. She has had the strength, we just needed her mind and confidence to catch up. She made the decision going into this session that she was going to overcome this hurdle and went in and made her previous mental block now her new squat PR. Even if for some reason she missed it, I appreciate the attitude and empowerment she had within her training, and wanting to take control of her destiny.

Brandi has been struggling with conventional deadlift. Leading up to her meet last April we experienced some massive progress with conventional that we just haven’t been able to replicate again. On Saturday, she grinded out 303lbs., 30lbs. under her best. She came in Monday with a chip and something within her said to try sumo. It felt so good that she just kept going up, eventually to the point that she came back around just 2 days later to that same 303lbs. and smoked it for a new sumo PR. She is just under 3 weeks out from her next meet. As a coach, I am probably not making that call to switch to sumo out of nowhere unless Brandi finds some evidence herself that shows otherwise. Which is exactly what she did. She felt empowered to take control and followed what felt good, and 3 weeks out we are making a drastic switch to sumo.