300 Square Foot Office Gym

Published by hammershed on March 30, 2017

As Operations Manager for a small consulting firm, I have had the opportunity to manage several construction projects to accommodate our continued growth. Pacific Community Design started in a house with 5 employees and we have grown to 30+ employees in a 9,000+ SQ FT office. This last month I was given the green light to fill our last unfinished 15’x20′ room with an office gym.

This is a project we have been talking about for years and I couldn’t have been any more excited to turn it into a place where our employees could get stronger and healthier.

My biggest challenge was space. 300 SQ FT is not a lot of room for a gym, especially for a diverse population of fitness needs.

I started with Sketchup to figure out what equipment would fit and still leave room for a few people to use the space at the same time. Power Block dumbbells, resistance bands with plenty attachments, a TRX, and kettlebells were must-haves and aided in space efficiency.

I opted for a Concept 2 rower for the one piece of cardio equipment, choosing something that can be moved easily and stored upright against a wall to make more room if needed. We are also fortunate enough to be right next to a regional park trail that winds through forests, wetlands,
and parks. The Fanno Creek Trail is a great place for our employees to walk or run before and after a workout.

I selected a power rack from Titan Fitness. The specific model (T-3) I selected has westside -style pin adjustment, anchor points for resistance bands and, the build quality exceeds most other sub $400 products. This power rack provides our employees exercise versatility and safety. Instead of directly bolting the rack to the concrete floor I built a 8’x8′ platform and bolted the rack to it. This allows us to move the rack should we re-organize the space in the future. The platform itself is constructed of 4 – 1/2″ sheets of plywood and 2 – 3/4″ rubber stall mats. It is big enough to also do deadlifts outside of the power rack and not damage the floor. The rest of the floor is covered with 1/2″ rubber stall mats.

I found a fairly decent adjustable bench that has decline, flat, and several incline settings. Which also makes for a great space saver.

Although the power rack does have two pull up bars installing a taller dedicated pullup bar gave us a more convenient home for our TRX.

Organization and utilizing wall space is very important when dealing with any gym but especially small home, garage, or office gyms. Luckily we had a plywood wall where we can easily add hooks for equipment.

I’m sure there are a dozen different ways to build a 300 SQ FT gym but I am confident in stating, powerlifters, calisthenic enthusiasts, and everyone in between can get a great workout in this gym. Yes there will be some education needed to help employees understand how to fully utilize the space and equipment, but it turns out coaching is a passion of mine too.

Season 2: Coming Soon!

Published by hammershed on March 7, 2017

I want to start off by apologizing for the abrupt end to season 1 of the HammerShed Podcast. As it sometimes does life hit me with an incredible whirlwind of chaos. Family time, coaching responsibilities, the holidays, and work left me with no time for the show. The last several weeks away from the show did give me some time to recharge and revamp.

Moving forward the HammerShed podcast will focus on our largest audience, powerlifters. Although not exclusively a show for powerlifters The HammerShed Podcast will spend the majority of our time discussing strength sports. Season 2 will be a 8-15 episodes in round table format. Please stay tuned for more details.

Episode 48: Jujimufu

Published by hammershed on January 4, 2017

Podcast: Play in new window | Download | Embed

Subscribe: iTunes | Android | Email | RSS | More Subscribe Options

On this episode Bret and I speak with internet sensation Jujimufu. We talk about his work in tricking, bodybuilding, and keeping fitness fun. Jujimufu shares with us his thoughts on flexibility, his approach to maintaining his size and agility, and he shares stories of some of his most famous videos. Please be sure to check out his website acrobolix.com for his book Legendary Flexibility, clothing, and other great merchandise.

Episode 47: Practical Application of the Conjugate System with Matt Wenning

Published by hammershed on December 4, 2016

Podcast: Play in new window | Download | Embed

Subscribe: iTunes | Android | Email | RSS | More Subscribe Options

On this week’s show I welcome back Matt Wenning. If you have not already listened to my first interview with Matt please be sure to check it out. We talk about how he has helped our country’s military and first responders get stronger and reduce on the job injuries.

On this show we talk about the conjugate method in detail. How it can be used not only for power lifters but athletes and anyone else looking to get stronger.

I have also just released a free guide titled “Westside Method: The 5 Keys to Success” The Westside Method is a sure path to strength and better efficiency, but it’s not always intuitive. This guide breaks down the Westside methodology, making sense of the plan’s mantras and misconceptions to help you achieve habitual success.

Matt shares with us his experience at the Swiss Symposium. It’s a conference where some of the industries brightest thinkers share on a wide variety of topics. Matt spoke about the sumo deadlift and lower back health. He also talked about our topic for the week, the conjugate system.

The conjugate system was developed by Soviet Olympic weightlifters as an answer to the system they were using, which is more like the modern Bulgarian system. The conjugate system came from the variable system that the Dynamo Club was using. Although olympic weightlifting is only two lifts (Snatch and Clean & Jerk) Dynamo Club was using 70+ variations. This drastically reduced injury and allowed them to go harder.

This type of training was first used in the the United States by the Louie Simmons at the Westside Barbell Club but Charlie Francis used these methods with Ben Johnson in Canada in the 70’s and 80’s. A fun Westside history tidbit is, Matt owns the house Westside got its start in. Matt bought the house from Louie in 2006.

I asked Matt about the practice of box and wide squats exclusively in the Westside method. He said that the trick is to do what you are bad at. Typically people are bad/deficient at box and wide squats so generally they should be used more than conventional squats. Matt says a good program will give more than it takes away. Meaning if you do the same thing over and over your body will get used to it and your progress will slow. It’s important to constantly change your programing so that we continue to progress. Matt advises that we need to stop looking for a 10 week fix to a multi year problem. Training with the Westside method is a multi year program. Matt attributes his use of the Westside method throughout the majority of his career for his ability to achieve world record strength with very few injuries. The real win is getting very very strong with very little wear. I point out that it’s important to note; the whole reason the majority of us train is for health and longevity. Being able to train in a way that reduces wear and increases strength is very important.

My next question for Matt was the criticism people have of the Westside method and its lack of competition lifts incorporated in its programing. He agrees with Louie’s contention that Westside’s heavy use of accessory lifts does improve technique. Matt says he mixes in the conventional lifts once every three weeks.

When asked about training large groups Matt says it’s impossible to make a perfect program that helps EVERY athlete 100% unless it’s one on one training. There are some very common issues that work for most people. That is addressing weak glutes and poor hamstring to quad ratios. Also rear deltoid and rhomboid weaknesses compared to anterior deltoid and pecs. When we address these weaknesses with large groups that gets us 90% there, and when we are 90% that’s good enough for large groups.

Please share our show with your friends and family, continue to send me your emails, and remember Consistency is KING!

HammerShed Podcast, a show for anyone who is looking for great information on fitness, coaching, and nutrition. I speak with professional athletes, Olympians, world class coaches, and leaders in research and wellness.

I want to make the best podcasts possible and continue bringing you the best content from the smartest people in the industry. The HammerShed Podcast was made for you, no matter your age, skill level, or strength. You will find great information that will help you achieve your goals. To produce and create the best shows, I need your help.

SupportTheShow

If every listener donated $2/month, we’d have all of the creative freedom to deliver the kinds of shows we’ve always wanted to create, without any limits. Reaching this goal would create a better balance between listener support and sponsorship’s, and create a more sustainable model for The HammerShed Podcast. This means better shows, additional video content and, fewer sponsor breaks.

HammerShed wouldn’t be what it is today without your support, and we truly appreciate your donation, no matter the size. To become a HammerShed Podcast Patron go to: www.patreon.com/hammershed

THANK YOU SO MUCH FOR YOUR SUPPORT,

Gregory S. Gottfried

Your review of our show would be greatly appreciated! Here are ReviewInstructions. Check out the HammerShed Amazon store to find some great music, book, and equipment recommendations. By going through our store you help support the show allow us to keep producing all of this great content. Please follow us on Facebook,Instagram, and Twitter.

Episode 46: HomeGrown Strength

Published by hammershed on November 27, 2016

Podcast: Play in new window | Download | Embed

Subscribe: iTunes | Android | Email | RSS | More Subscribe Options

On this episode Bret from Constant Forward Progress and I do some catching up on our training and talk about our new Facebook Group, HomeGrown Strength.

We start the show talking about how I was able to squat everyday for a year and what my thoughts on the experience were. I tell Bret that I think this is a practice (Squatting Every Day) that is absolutely doable but does not suite my current goals. I’m focused on powerlifting goals and need to spend more time deadlifting and doing other leg accessory work. Squatting everyday takes aways from my ability to do that.

I also talk about how much I enjoy following the Conjugate/Westside method. I love the diversity of lifts and being able to max out twice a week. I have recently written a guide to training with the Westside Method called: “Westside Method: The 5 Keys to Success” You can download it for free by going to: http://www.hammershed.com/go/westside/

Bret says his training has focused more on better pull ups so that he can progress to a muscle up. He also shares some exercises he does to increase shoulder mobility. Bret says back bridge variations are a great exercise for increasing mobility.

I then share the details for our new Facebook group, HomeGrown Strength. HomeGrown Strength is about pursuing strength at home, in your garage, backyard, or neighborhood park. You don’t need a 10,000 SQFT globo gym to be strong. HomeGrown Strength is here to support your strength and fitness goals, we are here to share what we have learned from building our own home gym, and most importantly we are here to make you STRONG.

Please share our show with your friends and family, continue to send me your emails, and remember Consistency is KING!

HammerShed Podcast, a show for anyone who is looking for great information on fitness, coaching, and nutrition. I speak with professional athletes, Olympians, world class coaches, and leaders in research and wellness.

I want to make the best podcasts possible and continue bringing you the best content from the smartest people in the industry. The HammerShed Podcast was made for you, no matter your age, skill level, or strength. You will find great information that will help you achieve your goals. To produce and create the best shows, I need your help.

SupportTheShow

If every listener donated $2/month, we’d have all of the creative freedom to deliver the kinds of shows we’ve always wanted to create, without any limits. Reaching this goal would create a better balance between listener support and sponsorship’s, and create a more sustainable model for The HammerShed Podcast. This means better shows, additional video content and, fewer sponsor breaks.

HammerShed wouldn’t be what it is today without your support, and we truly appreciate your donation, no matter the size. To become a HammerShed Podcast Patron go to: www.patreon.com/hammershed

THANK YOU SO MUCH FOR YOUR SUPPORT,

Gregory S. Gottfried

Your review of our show would be greatly appreciated! Here are ReviewInstructions. Check out the HammerShed Amazon store to find some great music, book, and equipment recommendations. By going through our store you help support the show allow us to keep producing all of this great content. Please follow us on Facebook,Instagram, and Twitter.

Episode 45: Training Intensity with Jeron Kerridge

Published by hammershed on November 20, 2016

Podcast: Play in new window | Download | Embed

Subscribe: iTunes | Android | Email | RSS | More Subscribe Options

Today Jeron Kerridge welcomes me back to Savage Strength and Conditioning to record an episode. We talk about training with some of powerliftings best and managing training intensity.

Jeron first shares with us his trip to Boss of Bosses 3, and the Richard Hawthorn seminar that he hosted at Savage Strength and Conditioning.

The days topic was was intensity. Was talked not only about intensity as a measure of how hard we are working in the gym but also intensity as it pertains to arousal level.

I asked Jeron how he approaches intensity both in his programing and in his training environment. Jeron says he thinks getting super psyched up for lifts, yelling, screaming, and all the other things that is stereotypical of some powerlifters can work, but not for everyone, and is very dependent on an individual’s personality.

I also make sure to point out that during our conversation we were talking about two different types of intensity. Arousal level and training difficulty relative to maximum effort. Jeron says he likes to stay in the 70-85% range for most of his work. We agree if you go too light you don’t get the strength adaptation response. On the other hand if you too heavy technique can break down. We do agree that it is important to get some reps over 85% because there are some things to be learn about weaknesses and, it allows our body to get use to handling heavy weight. Finding the balance of proper training intensity for individual athletes is where having a coach can be helpful. Having a coach with an unbiased eye is extremely useful too, even for more experienced athletes. If you are looking for assistance with identifying weaknesses or technique assessment, I invite you to apply to be a part of the HammerShed Team.

Please share our show with your friends and family, continue to send me your emails, and remember Consistency is KING!

HammerShed Podcast, a show for anyone who is looking for great information on fitness, coaching, and nutrition. I speak with professional athletes, Olympians, world class coaches, and leaders in research and wellness.

I want to make the best podcasts possible and continue bringing you the best content from the smartest people in the industry. The HammerShed Podcast was made for you, no matter your age, skill level, or strength. You will find great information that will help you achieve your goals. To produce and create the best shows, I need your help.

SupportTheShow

If every listener donated $2/month, we’d have all of the creative freedom to deliver the kinds of shows we’ve always wanted to create, without any limits. Reaching this goal would create a better balance between listener support and sponsorship’s, and create a more sustainable model for The HammerShed Podcast. This means better shows, additional video content and, fewer sponsor breaks.

HammerShed wouldn’t be what it is today without your support, and we truly appreciate your donation, no matter the size. To become a HammerShed Podcast Patron go to: www.patreon.com/hammershed

THANK YOU SO MUCH FOR YOUR SUPPORT,

Gregory S. Gottfried

Your review of our show would be greatly appreciated! Here are ReviewInstructions. Check out the HammerShed Amazon store to find some great music, book, and equipment recommendations. By going through our store you help support the show allow us to keep producing all of this great content. Please follow us on Facebook,Instagram, and Twitter.

Westside Method Volume Chart

Published by hammershed on November 17, 2016

Below is a chart for suggested squat volume based on competition max. These are the volumes that Louie Simmons recommends for athletes using his Westside Method. For every additional 50 pounds, squat volume should increase 600 pounds per workout. Reverse Hyper volume should be four times that of squat volume.

Episode 44: Enhancing Sports Performance with Pilates

Published by hammershed on November 13, 2016

Podcast: Play in new window | Download | Embed

Subscribe: iTunes | Android | Email | RSS | More Subscribe Options

On this episode I speak with pilates expert Tracey Katona. She shares with use the history of pilates, her background as a professional ballerina, and how some of the best athletes in the world like Lebron James and Antonio Brown use pilates to make them better athletes.

Tracey started ballet at the age of 5. She knew that she wanted to be a professional ballerina so she told her mother that she needed lessons at a performing arts school. After a 12 year career as a professional ballerina, Tracey retired and began her career as a pilates instructor at the Nike world headquarters.

I asked Tracey if she ever had negative pressures during her ballet days to look a certain way or to make unhealthy choices. She said she saw some of it, but also some of that has to do with people who just don’t have the genetic makeup to make a career out of it. She said she loves basketball but no matter how much she wants to be in the NBA she just won’t because she doesn’t have the physical assets that make it possible. Tracey doesn’t deny there are pressures to look a certain way but she feels that is present in many sports. Tracey feels that people with bad eating disorders probably would have had them if they didn’t do ballet and those with a serious eating disorder wouldn’t be able to keep up with the physical demands of the sport either. Tracey says that the ballet industry is much more educated now on the subject of fitness and nutrition and they do a much better job of keeping such issues in check than they have in the past.

I asked Tracey to give us a background of where pilates came from. She tells us Joseph Pilates born in 1883 created his methods to help himself be more fit. He also used his methods to help prisoners of WWI develop their fitness. After the war he came to New York and opened up a studio. He made friends with higher ups of the New York City Ballet and dancers would come to him for rehab.

Pilates is intended to teach you how to acquire complete control of your own body through proper repetitions of the pilates exercises. You progressively acquire natural rhythm and coordination. Pilates supplements your sport by enhancing movement, power and endurance.

As Tracey describes how a typical session with her is set up I note that the similarities of other philosophies. The focus on the feet, addressing asymmetries, importance of the core, and breathing. Tracey focuses on good human movements and teaches her students to be more efficient movers. This work translates into everyday life and most certainly will help improve performance in any sport her students compete in.

To learn more about Tracey Katona check out her website http://www.katonapilates.com/. To find someone in your area that teaches Romana Pilates check out their location directory: http://www.romanaspilates.com/FindLocations.html

Episode 43: Velocity based Autoregulation with Brandon Senn

Published by hammershed on November 6, 2016

Podcast: Play in new window | Download | Embed

Subscribe: iTunes | Android | Email | RSS | More Subscribe Options

On this episode I speak with Brandon Senn, Head Coach of Virtual Coaching at Kabuki Strength. He and I discuss the use of autoregulation in strength training. We explain its benefits, different types, and how to incorporate it into your programing.

Brandon says he wasn’t always a huge fan of the weight room as he found more pleasure in playing sports in high school than preparing for them in the weight room. He notes that he has always had a love for sport and competition. To fill that void after high school he found powerlifting.

Brandon says his coaching started at a commercial gym but found his coaching philosophy and their business model just wasn’t the right fit. He met Chris Duffin at a powerlifting meet hosted at Elite Performance Center. He felt that working there (Elite Performance Center) was a better fit for him and his clients. Currently the athletes he coaches are powerlifters, strongmen, and a couple crossfit athletes. Most of his coaching is done online but does some coaching at the Kabuki Strength Lab too.

I then asked Brandon to explain the origins of Kabuki Movement Systems (KMS). He says that, KMS filled a need for a movement based system for strength sports. There are always a time and a place for mobility work, rolling, etc… KMS though, addresses common movement issues with athletes, not only to reduce injuries but also to increase performance/strength. It’s a system that helps athletes be more efficient movers, which increase force production.

The main topic of the day is auto regulation. For those of you who are not familiar with what that is, auto regulation as a concept, is the ability to manage training load based on a series of defined metrics. In general there are two different types of metrics. Subjective metrics which include rated perceived exertion (RPE), reps in reserve (RIR), or other questions based around describing how difficult a movement felt. Objective metrics are the other type, these include measured bar speed, heart rate, and reps to failure (AMRAP). The benefit with objective metrics when utilizing autoregulation is it keeps you honest and it’s harder to fake. We talk about how there are times when we FEEL good or FEEL bad but the objective metrics show otherwise. In those cases an athlete might make adjustments based on a feeling that would not optimize their training. Brandon does say that there are a time and a place for both methods, and cites work from people like Michael Tuchscherer who uses both methods in tandem.

Brandon talks about how Dr. Brian Mann in working with some of his athletes has found that when they measured athletes bar velocities at certain prescribed percentages they were actually working in ranges undesired for what the programming called for. Cases like this show that not everyone is the same and having some hard data to show us what is really happening can be beneficial.

I then asked Brandon to describe the different types of velocity devices. There are two main types, wearable devices and tethered devices. Brandon tells us that there are also some optical devices but tend to be too inaccurate or cost prohibitive. Brandon thinks that the future will be in wearable tech but right now tethered devices are far more accurate. Currently Brandon’s favorite device is the Squats and Science Open Barbell v2.

I asked Brandon to explain typical usage of a velocity device for auto regulation. He says that any program that uses percentages for training load can use velocity monitoring to make it even better. He uses a technique called velocity profiling. It defines what velocity you should be at for any particular percentage of your one rep max. Not everyone is the same and we all travel at different speeds for different loads. The profiling helps clear up the guesswork so you can select weight to match the prescribed percentage for your training.

If you are looking for more information on velocity based auto regulation be sure to check out www.Kabukistrength.com where you can find Brandon’s Autoregulation Book of Methods. Other great resources are Dr. Brian Mann , Eric Helms, and the kabuki.ms forum. Another article we mentioned at the end of the show was “How to Create a Yearly Training Plan” be sure to check this one out, as it’s a great read.

Please share our show with your friends and family, continue to send me your emails, and remember Consistency is KING!

HammerShed Podcast, a show for anyone who is looking for great information on fitness, coaching, and nutrition. I speak with professional athletes, Olympians, world class coaches, and leaders in research and wellness.

I want to make the best podcasts possible and continue bringing you the best content from the smartest people in the industry. The HammerShed Podcast was made for you, no matter your age, skill level, or strength. You will find great information that will help you achieve your goals. To produce and create the best shows, I need your help.

SupportTheShow

If every listener donated $2/month, we’d have all of the creative freedom to deliver the kinds of shows we’ve always wanted to create, without any limits. Reaching this goal would create a better balance between listener support and sponsorship’s, and create a more sustainable model for The HammerShed Podcast. This means better shows, additional video content and, fewer sponsor breaks.

HammerShed wouldn’t be what it is today without your support, and we truly appreciate your donation, no matter the size. To become a HammerShed Podcast Patron go to: www.patreon.com/hammershed

THANK YOU SO MUCH FOR YOUR SUPPORT,

Gregory S. Gottfried

Your review of our show would be greatly appreciated! Here are ReviewInstructions. Check out the HammerShed Amazon store to find some great music, book, and equipment recommendations. By going through our store you help support the show allow us to keep producing all of this great content. Please follow us on Facebook,Instagram, and Twitter.

Episode 42: Why We Train with Dr.Tyna Moore

Published by hammershed on October 31, 2016

Podcast: Play in new window | Download | Embed

Subscribe: iTunes | Android | Email | RSS | More Subscribe Options

On this episode I am happy to welcome back Dr.Tyna Moore. She and I talk about strength training, its benefits to our health, and how important it is for our sanity. Dr. Moore started the show by telling us that she was able to hit her 200lb deadlift goal she talked about last time she was on the show. Tyna explains that it happened on a day that she stopped focusing on numbers. She has recently hired a coach that has been a huge help in systematically addressing weaknesses and helping her get stronger. An issue she was having with her squats was a hip impingement, and she has found that squatting wider and toed out has helped with the impingement problems. It also is more adductor and glute focused and she appreciates that.

The last time Dr.Moore was on the show we talked about managing pain, so I gave an her an update on how I have been managing pain for me and my family. We have started using magnesium gel for sore muscles and voodoo floss bands. For people interested in learning more about voodoo floss be sure to check out Kelly Starrett and Donnie Thompson’s YouTube channels.

The topic of the show is strength training and why we ALL need to do it. Specifically we talk about the conversations we have with people who have not been in the gym for awhile or those who are fit but don’t lift weights. I asked Dr. Moore to explain to us, from a doctors perspective, what are the benefits of strength training. Two main benefits she talks about is for pain relief and hormonal balance. She warns that a great way to screw up your hormonal balance is through chronic cardio. It can be inflammatory and fatigue your adrenal glands. Dr.Moore also notes that highly trained lean muscle mass can produce hormones such as testosterone and estrogen, which is a huge win for aging athletes. When performing heavy compound movements our bodies are put in a stressful situation which causes us to not only produce more hormones such as HGH and testosterone but as a whole is forced to become more robust and stronger. The detoxification benefits that we get from strength training are huge.

I asked Dr. Moore what her strength training journey has been like. She shares that it was comment from her daughter that motivated her to get in the gym and build up her glutes. Once she had been at it for some time she began to start seeing all the benefits we have been talking about. She saw that this was a major component that was missing from her life and from her patients lives. She tells us it’s a great way for her to prepare for life. No matter what it throws at her, being stronger and having more muscle mass is always an advantage. The mental benefits we get from strength training is so important too. It builds confidence, it helps with depression, and alleviates stress.

We then moved on to talking about recovery. Although the gym is great and lifting heavy weights makes us feel good, equally important is rest and recovery. Our exercise stimulates our body to grow when we give it rest. Eating a healthy diet, getting enough sleep and reducing our alcohol consumption are all things we can to to help our body recover and grow. Dr. Moore notes that if we pay attention we can see how our lifestyle choices impact our training.

To learn more about Dr.Tyna Moore and her work please go to: http://drtyna.com