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Here's a little system of weights and pulleys and some simple plumbing parts I put together in my basement. The laods will be light to keepo the movents quick. Right now there's about 10lb on there to work left hooks. The connection also moves up and down depending on what you want to work.
[img width=466 height=700]http://www.freewebs.com/mjmpainting/pulleys.jpg[/img]
ps, the cable is rated at 185lb, the pulleys at 150lb and the hooks at 340. It's plenty strong enough for plyometric movements.
I also plan on connecting the bottom of the weight fittings to a bungee cord to help keep it from swinging and to snap it back down after the movement.
Your floor is dirty it gives a very bad impression Von presentation is the key. Now go and get a mop and bucket and start again
that's cuz I just finshed working on it and the liquid on the floor and in that squirt bottle is WD40 for the pulleys. My shop (on the other side of that wall) is spotless. 8)
Show everybody a picture of it then, we dont beleive him do we chaps
I know youre going to do it heres a cool click for doing it
The big question is....does it work :laugh:
Btw, was gonna mention the bungee at the bottom bit before you typed it. Flinging your arm forward is going to make the weights wanna go further than where your pulling them, causing a bit of a snap back a few moments later.
Cmon now Von, wheres the training video.
Looks good Von. The slippy oily floor would be good for your adductor training too. :)
oh, it works alright! And yep, there's definitely an upwards momentum issue, but generally there's enough range of motion from the ceiling to the floor that it's not a big issue at the moment, especially if I load it up with a little more weight. Basically, if it's so light that it would hit the ceiling due to momentum, it's not effective anyway, so it should always be heavier than that to begin with. Know what I mean?Quote:
Originally Posted by Jamoie
The nice thing is that since I'm working a true punching motion, as oposed to isolated movements that come with traditional weight training, it's a total body workout. For example, throwing a cross involves the arm, chest, legs and torso for rotational strength. So it really does develop overall power. There's nothing behind you supporting your back, your legs aren't laying there doing nothing, etc.
Scrap, I'll get that pic up tonight.
Hey Von, have you thought about how you could change the resistance throughout your range of movement? i.e. increasing weight as you extend your arm
yeah. An alternative to weight plates, which I'll use heavier loads for more max strength, would be heavy duty resistance bands, which offer exponentially greater tension as they're extended. I'd just have to anchor them to the basement floor, which I'm not keen on on doing. But I could just tie them to a 50lb weight plate I suppose.
Clever well sussed out, or you could use a rack of chains instead. As their lifted off the floor the resistance increases. Saves drilling the floor as well. :)
heavy chains, eh? VERY good idea. cc
Von in stead of messing about like that why not sit sidesaddle on your Total gym
cc scrap. A good idea in theory, but in practice I've never felt comfy doing that because your legs dangle, the line is lower than it needs to be (giving the wrong motion) and the tortional forces twist you out of position. If there's somethign that can be done on a total gym, chances are I've tried it.
my fave ex's on that machine is lie on your back, hold the handles for security, and hook your heels over the top handle. Then pull up. This is incredible good for your hammies. I also like to do the same position, hook the handle over my foot and pull up, like doing leg raises.
I've got a bunch of ideas on hot to improve thetotal gym, but most need some simple fabricating that I don't really have access to. Although, maybe there are some pre-fab plumbing parts like I showed above that could be done. A jobe for tomorrow... I'll see what I can do and re-post.
If you do that for the Hams youll finish up with a bad back.
Dead on scrap cc. Nil points Von for unnatural use of the hammies. :)
There's ZERO strain on the back. I'll have to show you a vid. It's a great exercise, IMO.
Also, I hate to toot my own horn, but if you guys can build something like what I've shown, do it. After only 4 days or so, I can already feel the added power in my left arm at every angle.
It's not the back Von. When you do that exercise for your hams you flex your hips and concentrically (shorten) contract your hamstrings. The natural recruitment pattern is to flex hips and eccentrically (lengthen) contract your hammies to control the movement. The last thing you want is tight hammies during hip flexion. :)
why is that?
Because tightness would limit the speed and range of movement as well as, more importantly, increase the likelihood of injury.
Break the movement down and you'll see that it's the opposite to a natural leg swing and it puts the knee in traction. If you incorporate sprints into your training shortening the hams during hip flexion isn't a good idea.
I KNEW the total gym was a shitstick. wring angles, no back support for bench presses... kids, listen to your uncle Von. Don't get a total gym until they improve it.
Or even if they do improve it....buy a squat rack instead :DQuote:
Originally Posted by Von Milash
actually it works well for squats. 8)