EXPERIMENT: Garage Pullup Bar (AKA Lou's Trapeze)

Recall a previous post about the Again Faster portable pullup bar. Well I wanted to try something out, mostly because at home I had been doing pullups on my gym rings. So I suspended a 25# Oly bar from some nylon webbing for this new contraption. If you look at the 2x4 cross-member, you can see the industrial carabiners I attach the rings to. I couldn't use that hardware because I have them spaced at the standard 50cm. I needed the straps to be wider than that for my natural pullup grip. After I figured out an acceptable height from the floor and ceiling, I proudly stood back and told myself, "Nice. Why didn't I think of this earlier?"

Then I proceeded to do my "100 pullups for time" workout.

Whoa! It sucked big time. The effort needed to do pullups on this trapeze equaled about a +10# or +15# pullup. The bar was swinging much more violently that I had hoped. I quickly fell behind on my regular pace of 2 pullups per 12 seconds. My last run at that WO was under ten minutes. With some recent weight loss and hard workouts, I figured I could AT LEAST match a sub-1o performance. Well I finished totally wrecked at 17:10.

I never got into a rhythm. My palms and fingers got blistered. My abs and lats were on fire. I didn't get the typical "sucking wind" feeling I usually get from this test. Instead it was a total strain on my musculature: lats, back, forearms, hands, etc. That is why I say it felt as if I was wearing a 10-15# vest, or hanging a similar weight from a belt chain. Each pullup from #1 was harder.

I blame this on the swinging motion of the trapeze. I have used Tom G's and Jim Q's portable pullup bars many times before with success. But for some reason, this suspended bar was WAY more challenging. Maybe it was because the drop was longer. Both Tom and Jim's bars were attached closer to the rigid object (ceiling), which might have kept the swing to a minimum. Any other hypotheses?

I won't be doing all that much work with this pullup bar....or will I? Maybe I'll wear some gloves and force myself to conquer this challenge. Afterall, if I can master the trapeze, I will laugh at pullups from a stationary bar.

VIDEO: Pole climber

Just sit back and appreciate the various components of fitness: strength, coordination, agility, balance, and accuracy. This man obviously has mastered some of the more neglected aspects of well-rounded physical fitness.

Does anyone know what this event/skill/art is called? I have NO idea.

Exercise of the Week: Ring Dips

Suspension systems such as the TRX, Bandit Loops, or gym rings have made a niche within many functional fitness systems. I personally own two sets of gym rings, and found many ways to incorporate them into my sessions.

RING DIPS are one of my least favorite...which means I suck at them. Which also means I do them often. They are considerably more difficult than dips on a fixed-bar. Some trainers estimate the difficulty to be 3-4 times that of their counterpart bar dips. That equates to substituting one ring dip with 3 or 4 bar dips!!!

Gym rings move in what is called a "frictionless plane." The rings require the participant to STABILIZE him/herself during all phases of the movement: top, lowering, bottom, and raising. This stabilization is extension-flexion (front-to-back) and abduction/adduction (in-to-out). It took me almost three weeks of skill work on the rings to even be able to balance myself in the top position without falling onto my face. I would balance for as long as possible in the top position (isometric), then move over to the fixed-bar dip station to go through the range of motion (isotonic).

One of the problems I see with participants on the rings is lack of full range of motion (ROM). There are two points in the movement that can be cheated: at the top by not fulling extending the elbow, and at the bottom by not fully closing the elbow. This shallow movement obviously cheats the musculature that the exercise is made to target. Please be sure to "go deep" and then fully extend to the top. Full ROM ensures the best results.

Whatever fitness level you find yourself in, you can always put dips into your sessions. For extreme beginners, maybe time on a Gravitron counter-balance assist machine is in order. Further scaling options include using rubber assist bands (such as those from Iron Woody). For beginners, I recommend a solid foundation of fixed-bar dips before ring dips. One should be able to complete 10 bar dips before venturing onto the rings. Prematurely getting onto the rings can be demoralizing and discouraging. I do, however, believe in simple balance work on the rings as soon as possible! For those with the highest abilities, try weighted ring dips! I imagine that's about as difficult as it gets!

Last week, I found myself scaling some boulders. I needed the skills and abilities identical to a dip motion to press myself up onto a raised ledge. So is the dip a functional movement? You bet it is.

Equipment: Portable Pullup Bar

So I had my first experience on the portable pullup bar made by Again Faster.   Tom G brought his out to one of our group sessions.  Until I saw it, I had kidded Tom about being "the man on the flying trapeze."  But after I ripped out a set of pullups with "the greatest of ease," I knew this was a great product.

For some of you, doing pullups is limited by terrain...not having a pullup station. Well this might fix that problem.  For $85, you get a solid bar with independently adjusted strapping (for even or uneven mounting options).  The bar's diameter is what I would consider ideal for my hand size.  It easily fits into a sedan's trunk for transportation. It uses any number of mounting options, including strapping alone or D-ring attachments. There is enough strapping length to lower it for inverted rows or as a "limbo" hurdle for lateral lunges.

I know $85 is steep. I could probably make the same for cheaper, but my days of working a drill press are over. Whether you buy one commercially, or make one in the shop, it's a solid investment.

Pulling is one of the seven primary movement patterns. Do not let equipment limit your training program.

Bouldering Cave in-progress

Here is Brian M traversing his work-in-progress bouldering cave. There are no visual tricks or slight of camera here. He is clinging to the ceiling! In the background, there are vertical wall sections slightly obscured by his body. Towards his feet (right half of photo) there is a wall with an 18-degree back-angle.

His goal is to put up a few more horizontal "cave" sheets up, and basically traverse the ceiling while inverted...using the holds, I-beam, pullup bar, or whatever else he can grab. As you can see, he's grabbing what only allows for a three-finger hold.

In the background, you can see his hanging Rock Rings.

The bouldering cave is most taxing on grip. However, during the course of even a simple route, the entire body becomes engaged at one time or another. Climbing is a highly specialized skill. It's a blend of technique and fitness. More and more functional gyms are gravitating towards climbing for their cross-training or skill development.

More climbing options

Three odd coincidental happenings during the past couple of weeks:

• Brian M wrote a post a few weeks back called "Climbing."  Since then, I have received a lot of feedback from Trinity Training Group readers who expressed an interest in some sort of climbing...whether rock, mountain, or indoor sport.
  
• The National Strength and Conditioning Association (www.NSCA-lift.org) has a branch called Tactical Strength and Conditioning (TSAC). They published a report back in October 2007 which included a piece on suspension strap training. I has stumbled across this article recently.
  
• This week, I met with a local fitness trainer who had the TRX straps (as depicted in the TSAC report) hanging in his studio. This was my first live experience with the TRX straps.

These three independent yet related incidents have caused me to re-examine all sorts of climbing training. (I guess someone wants me to get more fully into it!) It is hard to argue against upper body climbing movements such as the pullup and the inverted row...both included in the Prison Workout.  Then comes the MuscleUp.

I know some of these below aren't "pure" climber trainers, but lumping these pieces of equipment into a bundle is reasonable. They all work similar body functions critical to climbing.

• Universal Strength Apparatus is by BodyweightCulture.com.  
  
• TRX Suspension Trainer is by FitnessAnywhere.com.
  
• Elite Rings are by RingTraining.com. 
  
• Bandit's Loops are by Art of Strength.

See what additions you can make with either one of these commercial pieces, or something similar you can make at home.

Photo courtesy of: Indiana SWAT Officers Association. Photo is of FIAT SWAT Taskforce at the 2004 Indiana SWAT Challenge.

Exercise of the Week: Muscle Up

This is the MUSCLE UP.  One must use "muscle" to get "up."  It's simply a pullup into a dip. (Note: I used "simple," not "easy.")

I cannot do a MU yet. I have begun targeted training to do one: low and deep (full range) ring and bar dips, ring rows, and ring pullups...soon to add jumping MUs and false grip work. I refuse to allow my 230+ pounds get in the way of doing it. It will take time, but I will do it.

Options for MUs include doing them on:

• Rings
  
• Bar
  
• Trapeze
• Fence
• Wall
  

Try it. If you can do even ONE, you are in a very select minority.

Climbing

Climbing is a skill rarely mentioned or tested in the law enforcement world. The ability to quickly climb over walls, fences, vehicles or other objects is hardly a rare occurrence in the life of a patrol officer. Although this may not be true in your profession, climbing remains one of those functional skills requisite to overall fitness.

Besides - It's just plain fun.

Training can take the form of rope climbs, wall hurdles, muscle-ups or rope ladders. Climbing around the local playground equipment certainly qualifies. One of the benefits of being a parent is having an excuse to climb up, over and around the playground equipment at the local park.

Dropping by an indoor rock climbing facility is a great way to mix up your training regimen. Most gyms have daily climbing rates, usually in the area of $12-$20. Vertical Endeavors in Warrenville, Illinois has one of the best indoor climbing facilities in the nation. In addition to increasing grip strength, endurance and balance, rock climbing allows you to gain confidence and faith in your equipment and enhances your mental ability to control discomfort and fear.

For those with spare garage space - consider mounting a climbing rope or hanging a rope ladder at home. I have both, and usually find occasion to utilize them in a workout at least once a week.
The rope, with mounting hardware, costs somewhere in the area of $ 150.

The rope ladder, manufactured by Yates, is completely portable and a great piece of tax-deductible dual-use equipment for work. The 8 foot "Pocket Ladder" costs around $ 140.

Rock Rings are the latest piece of gear added to my gym. They are billed as a great way to build hand and finger strength for hanging and pulling. I'll be breaking them in this week.

A few tips when training at home.
-Wear boots when climbing the rope multiple times (Tommy V anyone?).
-Use gloves with the rope ladder.
-Don't fall.
-Use padding on the ground and ensure the climbing apparatus is properly secured and backed up.

Variations are plentiful, ranging from climbing with no legs, L-climbs, and climbing upside down.
If you wear heavy armor or bunker gear for work - climb with it. The time to get comfortable is now.