Christian Athlete Fitness Training - Home Gym!

"Based on the gift they have received, everyone should use it to serve others, as good managers of the varied grace of God. If anyone speaks, (his speech should be) like the oracles of God; if anyone serves, (his service should be) from the strength God provides, so that in everything God may be glorified through Jesus Christ. To Him belong the glory and the power forever and ever. Amen." - 1 Peter 4:10-11

As I've mentioned before, I have a home gym that I set up to train myself and others. I began building my own home gym in July 2004 because I no longer wanted to train at another gym or fitness center, and I wanted to train using methods that were not always accepted in some fitness centers (Olympic lifts, heavy deadlifts, athletic-based training, etc.).

I started my home gym with a very basic but effective set up that included a Body Solid Power Rack, flat bench, 300lb Olympic Barbell set, a weight tree (to hold and organize the Olympic weight plates), two 4'x6' rubber mats from a feed store, some 2'x2' interlocking rubber mats along with a few pieces of equipment I already had on hand including a dragging sled, a 16kg kettlebell, jump rope, medicine balls and a few other small pieces of equipment. I purchased most of my equipment from Play-It-Again Sports for less than $600!

At the time, I lived on the second floor of a luxury apartment community. Luckily, I never had any problems training for the next 8 months despite the fact that I performed heavy deadlifts, squats, bench presses and other lifts. I was always careful to set the weights down carefully as to not disturb my neighbors, and I never received any complaints.

During this time, I made some great progress. I was able to focus on many basic exercises and work on increasing my strength and size.

Over time, I continued to add more equipment to my home gym including a lat/row attachment for my power rack, a 40lb X-vest, the Ironmaster Super Bench and Adjustable dumbbells and attachments, sandbags, various bands, boards, kettlebells, etc. I had also moved a couple times so I was able to expand my home gym and keep it in a garage (see photo of me squatting below).

Or on the first floor of another luxury apartment community (see photo below).

Last December, I moved into my new home and set up the gym and all the equipment I had purchased during the last four years in an organized and efficient manner. Since I have so much more equipment now than when I first started, I needed nearly half the garage to organize everything and give me the required space to perform a variety of exercises. The extra space also allows me to train 2-3 people at one time.

I'm very pleased with the equipment I've purchased, as I have been able to add plenty of variety to my workouts. I'm also able to use a variety of training methods that get results while using a very small amount of space (I have less than 200 square feet for all of my equipment). And I'm still able to fit my car in the garage along with everything else that is on another shelf or hanging on the opposite wall (house and yard tools and supplies).

Although it can be very hot training in the garage during the summer, I enjoy it because I'm able to get some fresh air while technically training outside. Luckily, I have two fans that I use on high speed to help keep the heat from becoming overwhelming, but that doesn't stop me from being completely drenched in sweat after the end of a training session or after dragging the sled, pushing the car, performing heavy farmer's walks (see below) or sprints outside on the street.

I enjoy training at home and having the opportunity to train others. I look forward to opening my own training facility one day so I can offer semi-private and group training to many more people and help them meet their health and fitness goals.

Christian Athlete Fitness Training offers strength, conditioning, fat loss, nutrition and health tips without all the nonsense. My goal is to help others succeed with their training and nutrition to get the results they desire. I also train people at my private garage gym to help them lose fat, build muscle and become athletic, strong, fast, fit and mentally tough using results-proven intense training programs.

Art of Strength and Punch Gym - kettlebell training and more with Anthony DiLuglio

"Always rejoice, constantly pray, in everything give thanks. For this is God's will for you in Christ Jesus."

- 1 Thessalonians 5:16-18

When I attended the Perform Better Seminar in Rhode Island last month, I had the good fortune of meeting Anthony DiLuglio of Punch Gym and Art of Strength.

I attended Anthony's hands-on session that included kettlebell training and also spent much time talking to him and asking him questions about Art of Strength and Punch Gym at the social and throughout the weekend.

I've used kettlebells on and off in my training since 2001. I learned how to perform the movements first from Pavel Tsatsouline, whom made them popular right around 2000-2001 through his video, book, web site and sale of official "Russian" kettlebells. There have been others who have used kettlebells in their training and become "Russian Kettlebell Certified" (RKC) since that time including Mike Mahler, Steve Cotter, John Davies and others.

However, it's been Anthony that has brought kettlebell training into the general public through the use of his web site, Punch Gym locations, DVD's, books and other training aids. I am thoroughly impressed with Anthony's materials and his teaching methods. I learned quite a bit in his hands-on session that I had not seen before. I also picked up one of his DVD's and have really enjoyed the quality of the production and how it is set up so you can train while watching the DVD.

If you are interested in kettlebell training, rope training and more, definitely take some time to check out Anthony's web site: Art of Strength.

His materials are high quality, and I highly recommend them. In fact, I recently purchased one of his Bulldog kettlebells for my own training and those I train in my garage. The advantage of the Bulldog kettlebells is that they can be loaded from 8.8lbs - 60lbs. This makes it much more affordable than buying a full set of kettlebells that could easily cost hundreds of dollars (even thousands depending on the brand and how many you buy).

The other advantage of the Bulldog kettlebells is that loading them with steel or lead shot or even sand acts as a "corrective" tool to make sure you are performing the movements correctly. For example, when performing a swing, there should be no sound or shifting of the weight. The movement generates from the hips, and if you hear the loaded material making noise, it means you are not performing the movement correctly. This is a quick and easy way to correct your own form without having to find a certified kettlebell instructor.

Once I recieve the Bulldog kettlebell and the other materials as part of the package I purchased, I'll post my feedback on my blog and include some photos as well.

For more information, check out Anthony's web site: Art of Strength!

How To Perform Interval Training

"Intelligent people are always ready to learn. Their ears are open for knowledge." - Proverbs 18:15

There are a number of ways to perform interval training. If interval training is new to you, or if you would like to incorporate it into your weekly training plan, I've listed some suggested ways to progress along with the most effective exercises to use.


Weeks 1-4:

Warm-up for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)

Beginners: Perform 3-4 rounds (1:2 ratio = 60sec "hard" interval and 120sec active rest/light activity)

Intermediate/Advanced: Perform 6-8 rounds (1:2 ratio = 60sec "hard" interval and 120sec active rest/light activity)

Cool down for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)


Weeks 5-8:

Warm-up for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)

Beginners: Perform 4-6 rounds (1:2 ratio)

Intermediate/Advanced: Perform 8-10 rounds (1:1.5 ratio = 60sec "hard" interval and 90sec active rest/light activity)

Cool down for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)


Weeks 9-12:

Warm-up for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)

Beginners: Perform 6-8 intervals (1:2 ratio)

Intermediate/Advanced: Perform 10-12 rounds (1:1 ratio = 60sec "hard" interval and 60sec active rest/light activity)

Cool down for 3-5 minutes (I use a circuit of bodyweight exercises. You can also perform a fast walk, light jog, jump rope, jumping jacks or other type of exercise.)


Frequency: Start out with 2-3 intervals per week for the first 8 weeks and increase to 3-4 interval sessions per week during the last four weeks (if fat loss is your main goal).

Use a variety of interval methods to prevent boredom, overuse injuries or adapting to the exercises.

The best methods for interval training include (in order of most effective to least effective):

Hill sprints
Sprinting outside
Treadmill sprints
Strongman type exercises/medleys (car pushing, sled drags, clean and presses, farmer's walks, etc.)
Bodyweight or Kettlebell circuits (burpees, jump squats, pushups, swings, snatches, etc.)
Hybrid and weighted exercises (thrusters = front squat/push press, front squats, sandbag clean and presses, etc.)
Bike sprints
Rope Jumping
Elliptical

Remember that a "hard" interval means an exertion level of 8 or 9 out of a possible 10 (the hardest you could possibly go). Your active rest/light activity should be at a level of 4-5 out of 10. Your cool down should be at a level 3.

For a beginner, a "hard" interval at level 8 or 9 could be a fast walk or light jog. For someone who is an intermediate or advanced, it could mean sprinting 400 meters while wearing a weighted Xvest! You have to adjust intervals to your level of conditioning and increase/improve over time.

As mentioned many times before, the first and most important step to achieving your fat loss, health and fitness goals is your diet. Read my previous blog posts for some good tips and information.

Good luck!