During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

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 :

• Conor's Corner : Hockey Speed Drill
  Conor Doherty
  How do you become faster? Try this.

  
  

• Looking At : Jan 6, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : Front Lever Progressions

Love your chin-ups? How about the Front Lever.

Good fun.

Gymchat 195 - Fitness Over 40 (with Kevin Redman)

How does strength-training change when you're a little older? What do you start doing, stop doing or just do in a slightly different way?

This week we're going to be discussing the many forms of 'Fitness Over 40'; everything from serious gym sessions to simply staying active. Helping us tackle this one is Corporate Trainer Kevin Redman, Personal Trainer Kirk Fontaine and you. Should be a great one.

NB : If you're joining us on the Hangout (and sharing opinions, asking questions etc) be sure to get there a little early - only 8 spots are available. Cheers.


Who : Corporate Trainer Kevin Redman, Personal Trainer Kirk Fontaine and you.
Topic : Fitness Over 40
When : Wednesday Jan 9, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : https://plus.google.com/u/0/events/ca7hjv1svnr2g47c5kfdqm1qlvg?cfem=1

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

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If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

Tip of the Week: Constructing the Inner Shell

Each week we publish a number of tips and techniques via Twitter, Google+, 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.

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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.

Good stuff.

Checking Out : The Precision Nutrition Fat Loss Crash Course

Remember this?

We first noted this one last year, and it's equally powerful now. If one of your dietary 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

Fantastic information.

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Quick update on the Renaissance Fitness Supplement Kits we mentioned recently - superb idea.

As we noted, we'll be reviewing these just as soon as they're available. And if you missed the announcement, here's a brief video to explain the basic idea :

For more information, head on over to the official site - http://renaissancefitness.wordpress.com.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

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 :

• Conor's Corner : Speed in Hockey
  Conor Doherty
  How do you become faster? Conor explains.

  
  

• Looking At : Dec 30, 2012
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : Mini Kettlebell Workout in the Snow

Do you work out when it's cold? When it's raining? How about when it's snowing?

This is dedication.

What are your Fitness Predictions for 2013?

There were certainly some major changes in the world of fitness & health throughout 2012. Various medical discoveries, new recovery techniques and equipment, and many, many 'Quantified Self' devices. To help you sleep better, run faster, swim further and so on.

Fantastic.


Now it's time to peer into the future a little bit. I'll write up the full list during the next week or so; in the meantime here's one of the things I'd expect to see in the strength-training landscape in the coming year :

High-Tech Workout Clothing

In 2013 I'd expect to see a lot more in the way of High-Tech Workout Clothing. Think of the various bands/straps/watches currently available, all a little smaller and faster, and embedded in various workout clothes. As sensors continue to become cheaper and more prolific (just think of 'phones now compared to those of just 5 years ago); I suspect that workout clothes will become more and more powerful without looking any different to the things everybody else is wearing.

Really looking forward to it.

Over to you. Do you agree with this? What sorts of things do you expect to see in 2013?

Tip of the Week: Lifting Heavier Atlas Stones

Each week we publish a number of tips and techniques via twitter, Google+, 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 Diesel Crew's Jim 'Smitty' Smith, and shares a simple way to lift heavier Atlas Stones.

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From the article Training Tip : Atlas Stones :

Here is a stone training tip guaranteed to help your athletes transition from conventional training means to non-conventional / strongman training.

You will find your athletes who have been trained primarily trained in deadlifts only, have a hard time stabilizing and adjusting to implements that are not fixed, rigid or lifting in close proximity to their own center of gravity.

The solution? Shorten the range of motion. I just finished a workout with one of my wrestlers who couldn't budge the 160 stone off the ground (at 155 lbs bw), but he can deadlift a lot more than that.

So I lifted the stone on top of one of my tractor tires and had him perform hip extensions for sets of 6-8. This not only conditions his hips and lower back for this position, but also his biceps.

Good stuff.

Checking Out : The MuscleMate

Self-massage tools come in a great assortment of shapes and styles - everything you need to do the job.

Defying categorisation as far as shape is concerned, here's the unusual-looking MuscleMate. I'll post up a review shortly; suffice to say though, it certainly looks interesting.

Definitely one to check out.

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Quick update on the Renaissance Fitness Supplement Kits we mentioned recently - superb idea.

As we noted, we'll be reviewing these just as soon as they're available. And if you missed the announcement, here's a brief video to explain the basic idea :

For more information, head on over to the official site - http://renaissancefitness.wordpress.com.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

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 :

• Conor's Corner : Shot Power in Hockey
  Conor Doherty
  What's behind the perfect shot? Conor explains.

  
  

• Looking At : Dec 23, 2012
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : Mark Rippetoe on Knee Wraps

This is certainly a long video (about 14min), but very, very thorough. Fantastic.

NB : if you're looking for more insights from Mark, swing by his site at startingstrength.com and grab the book Starting Strength. Great read.

Gymchats Over The Holidays

For everyone who's celebrating Christmas - as well as those who are not - this is certainly a wonderful time of year. Whether you're surrounded by sunshine or snow, have a great time.

As for the Gymchats : there are simply so many people spending time with friends and family that we've decided to take a break for a couple of weeks, restarting in the new year (Jan 9th 2013). We'll be posting the details here, on the blog, on Google+ and so on.

See you then.

In the meantime, here's a playlist that Kirk put together recently which includes all of the Video Gymchats we've done up 'til now. If you missed any at all, this is a great way to see what they're all about.

Tip of the Week: Re-Position your Thinking on Meal Composition

Each week we publish a number of tips and techniques via twitter, Google+, 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 Methuselah's great article Transitioning to a Paleo Diet; and looks at Step 4 in the transition, Re-Position your Thinking on Meal Composition.

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Over to Methuselah :

You have some meat, some vegetables and some brown stuff - this was how I heard a young child describe mealtimes on a recent documentary. Clearly it depends where you are in your transition as to how much and which types of brown stuff you have with your meals. But as you start to pick off the bad guys like rice and potatoes, you need to start seeing meals as meat and vegetables only.

The challenge is then to be inventive and use variety to keep things interesting. Ever eaten a rabbit? Lamb's hearts? Venison liver? Fresh crab? There are hundreds of types of fish. Indeed there are hundreds of varieties of vegetables too. And with the potential to throw coconut, nuts, seeds and fruit into the bargain, suddenly pasta seems a little dull - mere padding. This is how you need to think. Exciting recipes for Paleo meals abound on the internet.

Takes a little getting used to, but the results are well worth it. Good stuff.

What's on Your Wishlist?

Throughout the year we've looked at a number of superb strength-training products - books, DVDs, equipment and so on. I've listed several favourites here.

Now it's your turn. With the holiday season in full swing, it's the perfect time to ask :

What's on your own fitness wishlist?

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Quick update on the Renaissance Fitness Supplement Kits we mentioned last week - superb idea.

As we noted, we'll be reviewing these just as soon as they're available. And if you missed the announcement, here's a brief video to explain the basic idea :

For more information, head on over to the official site - http://renaissancefitness.wordpress.com.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

We mentioned this one briefly a while ago, and Kirk's just posted a more detailed version over on Google+. Would love to hear what you think.

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 :

• Conor's Corner : Slide Board Training For Hockey
  Conor Doherty
  Powerful tool.

  
  

• Looking At : Dec 16, 2012
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : DIY Tire Sled

Looking for a simple (and inexpensive) DIY Equipment project for the weekend? How about a Tyre Sled?

Nice one Frank.

Gymchat 195 : TBA

The Gymchats : We're still finalising the details for this week's discussion - I'll post them on the blog (and Twitter, Google+ etc) shortly.

NB : If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, just leave a note on the Gymchats Page over on Google+. Alternatively you can contact us privately, over here. Look forward to hearing from you.

Tip of the Week: Contrast Bath Technique

Each week we publish a number of tips and techniques via twitter, Google+, 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 Bill Long's great article Road to Recovery : Contrast Baths; and explains the basic technique.

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Over to Bill :

Fill two tubs, one with hot water and the other with cold water. The temperature of the tubs should be about 55F/13C for the cold and for the hot tub make it as hot as you can handle. Now get into the cold water first and flex your muscles slowly and rotate your joints in small movements as best you can in the tub. Do this for 2 minutes. Then get out of the cold tub, transfer to the hot tub and do the same as before. But for only a time period of 30 seconds. Rotate back and forth for a total of 15 minutes ending in the cold tub. If you do not have access to these big tubs you can always do this at your home.

Takes a little getting used to, but the results are well worth it. Good stuff.

Renaissance Fitness Supplement Kits

These sound great.

Personal Trainer extraordinaire Derek 'D-Rock' Peruo is currently putting together various supplement kits, designed to provide regular doses of everything needed to help attain a particular goal. The video below will give you the overall idea :

For more information on the kits themselves (available soon!), pricing and so on - head over to the site at :

http://renaissancefitness.wordpress.com

And yes, we'll be reviewing these just as soon as they're available. Fantastic.

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Quick update on the Straight to the Bar Strength-Training Resources 2012 we mentioned last week - some superb gear in there. Dive in.

It's quite simply a gathering of the best books, DVDs, equipment etc we've noted in the newsletter this year. Whether you're looking for a last minute gift idea or stocking up the home gym, it's well worth checking out.

As long-term readers are doubtless well aware, I absolutely love Google+. We started having discussions on it last year (thanks again Adam), and it's been growing rapidly ever since. Fantastic.


It's an incredibly powerful set of tools, and we're using it in several ways. They are :

Gymchats

I love hearing how others are tackling the various health and fitness challenges we all face on a regular basis, and the Gymchats are ideal for doing exactly that. Somewhere between video interviews and group discussions, they're held weekly and moderated by the incredible 'Captain' Kirk Fontaine.

Details here.

Community

Whilst the Gymchats tend to focus on fitness professionals, the Community site is designed specifically for everyone who loves to spend a bit of time with the iron. Here you'll find discussions on equipment, injuries, competitions and a whole lot more.

Individual Profiles

In addition to the discussions above are one-on-one conversations with specific individuals. If you want to keep up with a particular person or group, just type their name into the search box at the top of every page.

And if you'd like to involve them in an existing conversation, just type '+' followed by the first few letters of their name. In your Community posts, private conversations and so on.

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All-in-all, I absolutely love it - it's a fantastic way to discuss the world of strength-training from several different angles. Come and say hello.