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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.
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.
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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.
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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.
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.
Podcast: Play in new window | Download | Embed
Subscribe: Apple Podcasts | Android | Email | RSS | More
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.
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.
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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.
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.
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.
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.
Podcast: Play in new window | Download | Embed
Subscribe: Apple Podcasts | Android | Email | RSS | More
Podcast: Play in new window | Download | Embed
Subscribe: Apple Podcasts | Android | Email | RSS | More
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.
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.