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Disclaimer The material contained in this manual is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may not be held liable for damages of any kind whatsoever allegedly caused or resulting from any such claimed reliance. In regards to the equipment seen throughout this program, the individual must:

Build at his or her own risk Use at his or her own risk

Before beginning this workout routine, it is recommended that you consult with your physician for authorization and clearance. It is always recommended to consult with a physician before beginning any new exercise or nutritional program. If you have any problems with your health, you should seek clearance from a qualified medical professional. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. If at any time you feel pain or discomfort, stop immediately.

COPYRIGHT - 2011 ROSS ENAMAIT All efforts have been made to ensure that this manual is free from error or problems. Although we have worked hard, we do not take responsibility for loss or action to any individual as a result of the material presented here.

All RIGHTS RESERVED Reproduction or translation of any part of this work by any means, electronic or mechanical, including photocopying, beyond that permitted by Copyright Law, without permission of the author, is unlawful.

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Introduction This equipment guide is intended for customers of The Missing Links 2 disc set. Within each DVD, I demonstrate several inexpensive equipment options. This brief electronic book provides more details about the equipment for those interested in building their own. Please note that you can perform many of the exercises from the DVDs without building equipment. I have simply provided the low-tech options for those interested. In many cases, there are suitable commercial options available. The decision to build vs. buy must be made by the individual. I am not here to sway you one way or another. I am only providing the information so you can make appropriate decisions that are suitable to your needs as an athlete or coach. In addition, much of the material from this brief electronic book will not make sense until you have watched both videos. I recommend watching the videos first and then using this file as a future reference. Lastly, each link within this file is fully clickable and will direct you to the web.

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Core Training Disc 1 is dedicated to core training. There are a few homemade equipment ideas seen throughout the video. I will detail each piece of homemade equipment in order here (only the homemade tools). Commercial tools and bodyweight based exercises will not be discussed within this file.

Homemade Ramp

A homemade ramp is demonstrated as a progression for standing rollouts. This particular ramp is 8 feet long and 2 feet wide. It consists of six 2x4 inch pieces of wood across. Smaller strips of 2x4 inch wood are secured to the bottom of the ramp. The black arrows seen in the image above highlight these smaller strips of wood. Carpet has also been stapled to the ramp so that it can be used with the furniture sliders that are demonstrated later in the video. A smaller ramp can also be used within a power rack. Below is one example that was created after the DVD: http://rosstraining.com/blog/2011/03/03/standing-ab-wheel-rollout-tutorial/

8 feet

24 inches

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Band Assisted Rollouts Band assisted rollouts are demonstrated with rubber pallet bands. Commercial resistance bands could certainly be used, but the pallet bands also work well for this progression. Within the video, I use high tension rubber pallet bands from mcmaster.com. The length of the pallet band that I demonstrate is 72 inches.

Bands are secured to the wall by being looped through a smooth piece of rope. The rope does not degrade the bands, and is attached to the wall via three strong eye-screws. Other options for attaching bands certainly exist, but this low-tech method has worked well for me.

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Suspension Trainers A homemade suspension trainer is demonstrated within a power rack. There are several commercial and do-it-yourself options available for suspension training. As the popularity continues to increase, I expect the commercial prices to continually drop. If you are still interested in homemade options however, there are several available. Each link below highlights a unique variation. Option 1 (most recent, created after DVD) http://rosstraining.com/blog/2011/02/17/homemade-suspension-trainer-tutorial/ Option 2 http://rosstraining.com/blog/2010/01/13/homemade-suspension-trainer/ Option 3 (seen below and within the DVD) http://rosstraining.com/blog/2010/07/26/homemade-suspension-trainer-part-ii/ Option 4 http://rosstraining.com/blog/2011/01/13/another-suspension-trainer-with-door-anchor/

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Double Wheels and Furniture Sliders/Gliders Additional exercises are demonstrated with double wheels and furniture sliders. As with the suspension trainers, there are commercial options for each of these tools. The double wheels that I use are homemade however. They are made from lawnmower tires, a 10-inch hex bolt (½ inch thick), duct tape, and hose clamps. Complete instructions can be found at the two links below: http://rosstraining.com/articles/wheel.html http://rosstraining.com/blog/2009/12/23/homemade-wheel-update/  ++++++ The furniture sliders were purchased at a hardware store (Lowe’s). A 4-pack was purchased for approximately $10. A related video tutorial can be found at the link below (created after DVD): http://rosstraining.com/blog/2011/02/24/slider-exercise-tutorial/

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Homemade Bench A floor based bench is demonstrated for one challenging exercise. The bench is 36 inches long. The two end points are 24 inches wide. The bench itself is 12 inches wide. It consists of three 2x4 inch pieces of wood. The handles are 8 inch pipe nipples that are attached to a pipe flange on each side.

24 inches

36 inches

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Band Handle A handle for loop-style resistance bands is also demonstrated. The handle consists of two 5 ½ inch pipe nipples, two 1 ½ inch pipe nipples, and three 90 degree connectors. The handles are then wrapped with electrical tape. The smooth tape was added as a preventive measure to avoid damage to the bands. All points that make contact with the bands are now smooth.

Common resistance band suppliers include Iron Woody Fitness, Jump Stretch, and Elitefts. Their respective websites are listed below. http://www.jumpstretch.com http://www.ironwoodyfitness.com http://www.elitefts.com

5.5 inches

1.5 inches

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Medicine Ball and Tornado Ball A homemade medicine ball and tornado ball are also discussed in the video. Commercial options certainly exist, but those looking for a heavier ball may prefer the homemade variety. Be aware that it is a timely endeavor to fill the balls though. These medicine balls are made from basketballs. I first drill a hole in the basketballs and then fill them with sand using a small funnel. I seal the hole with a flat tire repair kit and then add a thin coat of epoxy sealant. Once everything has dried, I glue duct tape over this area. The glue may not be necessary, but I find that it does prevent the duct tape from pealing. Additional info regarding the homemade medicine ball and tornado ball can be found at the links below. Medicine ball (with tire rebounder) http://rosstraining.com/blog/2010/09/24/homemade-med-ball-with-tire-rebounder/ Tornado ball http://rosstraining.com/blog/2009/05/08/homemade-tornado-ball-2/ More homemade medicine ball options: http://www.rosstraining.com/forum/viewtopic.php?f=9&t=157&p=1056#section5

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Incline Sit-up Bench An incline sit-up bench is also demonstrated within the video. This homemade bench allows for a fairly steep incline at a fraction of the cost of a commercial model. A complete tutorial for this bench can be found at the link below. http://www.rosstraining.com/forum/viewtopic.php?p=314929#p314929

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Hand Training Disc 2 is dedicated to hand and neck training. There are a few homemade equipment ideas seen throughout the video. I will detail each piece of homemade equipment in order here (only the homemade tools). Commercial tools and bodyweight based exercises will not be discussed within this file.

Rice Bucket The rice bucket demonstrated in the video is filled with “extra long grain” rice. A close up picture of the bag can be seen below.

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Finger Exerciser The finger exerciser from the DVD is made from a 24 inch piece of 2x4 inch wood that has been mitered on one side. Athletic tape has been added to the mitered end to provide a superior grip.

A pipe flange is located at the opposite end with a pipe nipple secured to load weight.

24 inches

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The bottom of the finger exerciser can be seen below. Small strips of 2x4 inch wood have been secured to the bottom of the device, as well as the sides.

Next, you can see how the device rests atop a standard dumbbell handle. The 2x4 inch strips on the sides prevent the device from sliding while in use. The 2x4 inch strips on the bottom keep the device secured atop the dumbbell handle.

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Thick Handles Several options exist for thick handles. Below are close up pictures of the rope-thickened handle seen within the video. This handle took just a few minutes to make. It has held up very well after several years of use.

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Wrist Training The wrist training implement below is an 18 inch piece of pipe with a thick handle created from rope.

Inexpensive hose clamps are used to secure the weights (both sides). Traditional collars could certainly be used, but the hose clamps cost less than $1 each. They can be quickly adjusted with a flat head screwdriver.

18 inches

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Smaller Plates Smaller weight plates are not a homemade piece of equipment, but they are worthwhile enough to mention. Smaller plates can be useful for several hand and wrist exercises (ex. the finger exerciser, wrist levering, etc.). These weights can also be useful when progressing from one plate size to another when performing plate curls. Below you can see how I’ve added a 2.5 pound plate on the left, and then a 5 pound plate on the right. The smaller plates are particularly useful if you find yourself stuck between larger plates when progressing with this exercise.

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Pinch Grip Several options exist for pinch grip implements. The two seen within the video involve nothing but wood and a strong eye-screw. The eye-screws are rated for 350 pounds each. A close up image can be seen below.

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Rope Training The rope training discussions include rope that was purchased from mcmaster.com. Additional rope suppliers can be found at the links below. Please note that I have no affiliation with any of these companies. I am simply passing along a few different suppliers for those interested in researching various prices. http://www.mcmaster.com http://motors.shop.ebay.com/merchant/rushazzled_W0QQ_ipgZ25 http://www.urbanhart.com/shopsite/Rope_manillarope.html http://onlinestore.ahlstrand-marine.com/decorativemanilarope/decorative-manila-rope.html http://www.contractorsrope.com/

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Ball Pull-ups

The ball pull-ups seen in the DVD are performed from standard softballs. Commercial options do exist for these grip training balls but the price is rather steep compared to the do-it-yourself version.

To create these implements, I drilled a small hole in each ball and then manually screwed an eye bolt all the way through. The drilled hole should be slightly smaller than the eye bolt to ensure a tight fit. The eye bolts are six inches long and 3/8 inch thick. After screwing them through the ball, I added a washer and nut to the protruding end.

To attach the grips to the pull-up bar, I made two connectors with chain and a spring clip.

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Wrist Roller The axle mounted wrist roller seen within the video was constructed from PVC pipe, strong rope, and a hose clamp to secure the rope in place. I then added duct tape around the hose clamp and athletic grip tape around the PVC. A spring clip is tied at the end of the rope to secure the weights in place. A related tutorial can be found at the link below: http://rosstraining.com/blog/2010/05/23/diy-wrist-roller/

It is also possible to suspend a wrist roller without a power rack. You can view a video tutorial that explains how at the link below (created after the DVD): http://rosstraining.com/blog/2011/03/21/suspended-wrist-roller-tutorial/

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Sandbags Several options exist for sandbags, both commercial and homemade. Military surplus bags are commonly used for homemade sandbags, but I’ve had better success with heavyweight canvas sea bags (shown below). Several homemade options are included at the following link: http://www.rosstraining.com/forum/viewtopic.php?p=1056#section4

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Neck Training

Neck Harness There are several commercial options for neck harnesses. If you choose to purchase a neck harness, be sure to purchase from a company that specializes in strength training equipment. Cheap harnesses will eventually break. Those interested in a homemade option may consider the design below. This harness is actually different from the harness that was demonstrated in the DVD. The base of the harness is the same, but I’ve used rope and chain to form the bottom portion.

To create this harness, I began by connecting a piece of chain with a quick-link connector (to form a circle that is slightly larger than my head). It is important that the chain loop is larger than the head as you’ll be adding pipe insulation around the chain.

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Next, I tied rope to opposing links on the chain. The rope hangs from the chain to hold the weight plates. I also used a short piece of lashing strap as a head strap on the top of the harness. Once the rope and strap were in place, I wrapped pipe insulation around the chain. I made small slits in the insulation for the rope and head strap to fit though. I then wrapped inexpensive duct tape around the pipe insulation.

Next, I connected a piece of chain to each rope. The two pieces of chain connect with a spring clip. All knots and connections have also been wrapped with several layers of strong duct tape. The end result is a strong harness that can hold some serious weight.

A related tutorial can be found at the link below: http://rosstraining.com/blog/2010/05/26/diy-neck-harness/

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Velcro The Velcro piece used for neck training is 30 inches long. The original box can be seen below. As you can see, it is 2 inches wide and rated as industrial strength quality.

The 15 foot length consists of two separate strips. One has a soft side, while the other is more abrasive. Smaller pieces of Velcro can also be purchased at most fabric stores. You will not need a 15 foot box of Velcro for individual use.

Abrasive

Soft

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The back side of each strip is sticky. To create your neck training device, cut the soft and abrasive sides to length (ex. 30 inches). Next, you will peel off the plastic wrap and attach the two sticky sides.

After connecting the two sides, you will have a neck training device that looks like the image below.

Please note that the instructions for this neck tool are identical to the small piece of Velcro demonstrated during the hand training portion of the video.

Sticky sides

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Jaw Training The bands used for the jaw training demonstration are pallet bands that were purchased at mcmaster.com. You can see how these bands are not as wide as those seen earlier with the band assisted rollouts. Two bands are typically all that you will need for this exercise. You can begin by using two bands at once for a few sets and then finish with a single band to burn out. Any mouthpiece will work for the exercise demonstrated in the video. You do not need an expensive model.

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T-handle A T-handle swing is demonstrated briefly in the bonus footage at the end of disc 2. A tutorial that describes the construction of this inexpensive tool can be found at the link below. http://rosstraining.com/blog/2008/12/31/homemade-t-handle-demonstration/ It consists of a ¾ inch pipe Tee fitting that is connected to two 3 ½ inch pipe nipples (the handles) and a 12 inch pipe nipple (where the weight is loaded). The 12 inch nipple connects to a flange on the bottom.

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Summary As evident throughout both DVDs, successful training does not require an expensive investment in equipment. I am certainly not against commercial exercise equipment however. More often than not, I build equipment for reasons other than cost savings. Much of the equipment presented here was built to satisfy a particular need. The finger exerciser is a prime example. I did not know of a commercial product that could accomplish what I was looking for so I built something to satisfy my needs. Ultimately, I am not here to sway you towards building your own equipment. The decision must be made by the individual. My goal is to simply provide options to those interested. If you do have similar interests though, I encourage you to bookmark the link below. It contains a regularly updated list of homemade equipment ideas from around the web. http://www.rosstraining.com/forum/viewtopic.php?p=1056#p1056 If you have any additional equipment suggestions, please pass them along and I can add them to the list. Lastly, if you have any questions regarding the equipment presented within this file, please contact me directly at ross@rosstraining.com. I am happy to assist with any questions.