Archive for the ‘small gyms’ Category

general warm up (10 minutes)

Battling ropes x 100 waves

outside mills x 15/15 reps

strict chain press x 10/10 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (3 rounds)

close grip floor press x 8 reps

dumbbell pull overs x 8 reps

We started our Iron Brotherhood group several years ago. Here’s some of the reasons why, besides just having a blast when we meet.

When I left the military years ago I missed the camaraderie and  brotherhood a lot.

I have heard that from many veterans over the years, and nothing will equal that.

Well, we can’t go back, but we can build a new type of brotherhood.

I have noticed in the civilian that most guys nowadays never experience any type of brotherhood, unless they are Law Enforcement, Firefighters, or First Responders.

Many guys live in a self-made prison called  isolation. That is a very destructive way to live, if you can call that living.

In our Iron Brotherhood mens strength club, our motto is “A common struggle builds an uncommon bond”. We strive to break men out of the prison of isolation.

They find camaraderie in our workouts and the meals we eat together.

“Lift big, eat big” is another saying heard at the Cave, and the guys know how to do both.

We don’t care what religion you are or aren’t,  what your skin color is, what your politics are. We really don’t give a rip! You are welcome at the Iron Brotherhood!

General warm up (10 minutes)

kettlebell figures 8’s x 30 reps

mountain climbers x 100 reps

resistance band suitcase deadlifts x 20 reps

clock push ups x twice around the clock

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds  )

Adex club standing 2 hand figure 8’s x 20 reps

Adex club Ahrens press x 10 reps

weighted sit ups x 10 reps

 

Six years ago, I posted video about small gyms on my old YouTube channel .  made that video to encourage other small gym owners, like myself, who could end  up surrounded by big fancy chain gyms or “globo” gyms. The big gyms didn’t take us seriously.

However, much has changed since I made that video. Now we have them surrounded!

Small gyms are all over the place in the U.S. and many other countries.

People are burning out on big gyms and looking for something better and for coaches that actually care about their health and fitness.

The main points I made then are still valid today

  • don’t be intimidated
  • stay true to your vision for your own small gym
  • remember, they can’t offer what you can
  • they don’t do what you do
  • they are not you and do not have all the experience you have
  • they are not your competition any more than cows are to sharks
  • keep getting results for the people you train and for yourself
  • be authentic
  • keep learning
  • rise above the herd

If you already have a small gym in your garage, back yard, at a local park or wherever, you might find Garage Gym Life Magazine helpful and encouraging.

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

push ups x 30 reps

Grinder Kord reverse flys x 15 reps

Adex club mills x 30 reps

specific warm up (5 minutes)

barbell rows set up and light practice

strength (20 minutes)

barbell rows x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

alternating dumbbell rows x 20 reps

Sanddune push ups x 20 reps

general warm up (10 minutes)

Sanddune  power steps x 100 reps

resistance band archer pulls x 25/25 reps

recline bar rows x 15 reps

Adex mace barbarian split squats x 10/10 reps

specific warmup (5 minutes)

farmers walks set up and  practice

strength (20 minutes)

farmers walks x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted side bends x 20 reps

resistance band good mornings x 20 reps

pinch grip isometric plate holds x maximum time

 

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

push ups x 30 reps

medicine ball chest passes x 10 reps

Adex club long cycles x 25 reps

specific warmup (5 minutes)

close grip floor press set up and  practice

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

tricep push downs x 10 reps