You don’t need a gym membership to get a good workout. If you have space on your property and can rent or borrow some tools, you can build your own backyard gym. While this dip bar may look like it’s something just for one type of workout, you can also use it for sit ups and pull ups.

This was also built with available tools and while it may not be the best or easiest way to build yours, it should help give you an idea of where and how to start.

Note: I included the plans for adding a Sit-Up bar, which is optional. However, if you think you may want one in the future I suggest you follow my instructions on drilling the holes for it now as it will prove difficult to do once the posts are set in the ground.

Tools and Supplies

• 4 Pressure Treated Posts (8’ x 4” x 4”)
• 1 Pressure Treated Board (8’ x 2” x 4”)
• 2 Galvanized Metal Poles (1-5/8” diameter x 7’)
• 1 Galvanized Metal Pole (1-5/8” diameter x 28”)
  • Optional. Could be used for a sit-up bar.
• 1 Tube of Silicone based sealant
• Handful of Galvanized Nails or Wood Screws
• Power Drill
• Hammer or drill bit for your Wood Screws
• 2” Hole Saw Bit with Arbor Bit
• 1/8” Drill Bit (at least 4 inches long)
• Straight Edge Square
• Caulking Gun
• Hand Saw
• Post Hole Shovel
• Measuring Tape
• 2 Saw Horses/Elevated Work Platform
• Sharpie or other Marking Device
• Clamps

Once you have your tools and materials assembled, it’s time to start the build.

STEP 1: Cross Boards

Measure your 2×4 into four equal pieces each 2 feet long and cut them with your hand saw. These will be your cross boards and you can set them aside for now.

STEP 2: Post Construction

Lay out your four 4x4s on your saw horses and establish which side of each post is going to be the top and bottom. Then decide which of the two posts is going to have your Sit-Up bar running through it. When deciding the top and bottom of your posts, keep in mind that it is both difficult and unwise to drill a hole through a knot in the wood.

STEP 2.1 Mark each post with a line 2 feet from the bottom. This line will represent how deep each post will be buried. I recommend that you mark this as “BURY LINE” on all four sides of the post.

STEP 2.2 Mark each post at the point where your cross boards will go. This will be different for each pair of posts because one side’s cross boards are going to act as a ladder.

STEP 2.21 Ladder Posts’ Cross Boards: Mark your first lines 15.5 in. above the bury lines. The top of your cross board will lay on this line. Mark your second line 19.5 in. above the previous line. As with the previous board, the line you make is where the top of the 2×4 will sit. Make sure to use a square to draw your lines, as this will help you maintain level dip bars and ladder rungs.

STEP 2.22 Sit-Up Posts’ Cross Boards: Mark your first lines 1 in. below the bury line on both posts. Mark your second line 7 in. from the top of the two posts. Make sure to use a square to draw your lines.

STEP 2.3 Mark the posts where you’ll drill holes for your dip bars. To mark these holes, measure 4 in. down from the top of the post and make a line horizontally across each post with your square. On that line find the midpoint, approximately 1.75 in. from either side of the 4×4, mark this spot and make a vertical line with your square. The spot that these two lines intersect is where you will drill your guide hole. Repeat this process for all four posts.

STEP 2.4 Grab the two posts that you decided to put your Sit-Up bar in and in the opposite plane, (i.e. perpendicular to the dip bars) you’ll mark your holes. To mark these holes, measure 4 in. up from the bury lines and make a horizontal line with your square, and then find the mid point, approx. 1.75 in. from the edge. Make a vertical line on this mark and their intersect point will be the spot for the guide hole, much like the holes for your actual dip bars.

STEP 3: Drilling Holes

All six holes will have the same method for drilling. First take your 1/8 in. drill bit and drill straight through the posts where you made you intersecting marks in steps 2.3 and 2.4. This will serve as your guide for the 2 in. hole saw with 1/4 in. arbor bit.

I wasn’t able to find a hole saw that was deep enough to drill straight through the post in one shot so once you drill into the hole saws’ extent, flip the post over and repeat from the other side. This is why it is important to drill all the way through with your 1/8 in. bit first, to create a guide hole. Once you get your first hole routed through, repeat this process on your 5 other spots.

Editor-in-Chief’s Note: One thing that’s not mentioned when drilling holes, is that if you don’t want the bars to turn on you when doing pull-ups, I’d suggest drilling a hole running perpendicular to the bar in each 4×4 post while the bar is inserted. Then just insert a bolt and nut to keep each bar stationary. This step is of course completely optional, but I had good success with this method when constructing my backyard pull-up bars.

STEP 4: Assembly

Assembling the posts, lay out the two posts that are going to have the sit-up bar running through them. Make sure your holes are going to line up and then grab two of your 24” 2×4 cross boards. Measure and make a vertical line with your square a quarter inch in from both sides of the 2×4. (You can go ahead and do this for all four 2x4s now.)

Now, lay out the first 2×4 on either of your marks from STEP 2.22, make sure the top of your 2×4 is the side that is on the line, and make sure that the marks on your 2×4 line up with the sides of the 4×4 posts. Use nails or screws to attach this 2×4 to the post, 2 per post are sufficient. I used clamps at this point to insure that the 2×4 did not slip out of alignment as I was attaching it to the 4×4 post. Repeat this process for all cross boards on each line from STEPS 2.21 and 2.22 until all four 2x4s are attached and square.

STEP 5: Site Selection

When selecting a spot for your dip bars, you will want to find a location that has as little contour change as possible and I suggest you find a spot that doesn’t have a threat of branches or anything falling on it. This spot will need to be at least 6’ long and 2’ wide and be able to have 2’ deep holes dug into it. Be mindful of underground wires and septic pipes.

Use your post hole shovel to dig four holes 2’ deep and only as wide as your post hole shovel. These holes should be 24 inches apart from their two outside edges and 6’ apart from their inside edges. Refer to drawings for clarification. On whichever side you decided to put your sit-up bar make sure to dig a small trench about 6 in. deep between the two holes for the 2×4 to rest in.

With your level, do your best to make these posts as straight up and down as you can. This process can sometimes take quite a while but it is a very important step so take your time. Make sure that they are level on both planes of your posts. You can use your metal poles to help you ensure that both sets of posts lie on the same line. If you are not an avid digger, you may find it easier to align your poles properly if you get one set of posts in the ground both level and filled back in with dirt to hold them in place.

Next, measure from that set to find the spots for your other two holes. I’ll leave it up to you to decide which you find easier. You may find that your posts don’t rest in the ground all at the same 2’ bury line, this is fine as long as the majority of them are at or below this line. Especially the two posts that have the 2×4 underground.

Now make sure you fill the holes back in with dirt and do your best to pack the dirt in as tight as you can. You could use concrete to set the posts but I found that dirt worked just fine for this purpose. You will have to wait approximately 1 full week for the dirt to fully harden before you can use them, but it is worth the wait.

STEP 6: Finishing Touches

Slap on a couple of ITS Tactical stencils and decorate as you see fit.

STEP 7: Test and Work Out

Remember, freedom isn’t free!

Editor-in-Chief’s Note: Please welcome Justin Wooden as a contributor on ITS Tactical. Justin is an Aviation Ordnanceman in the US Navy as well as an avid rock climber and all around adventure sports enthusiast.

ITS Tactical Editor-in-Chief’s note: This post was written by Brett McKay and originally ran on The Art of Manliness.

Last week, my family and I went on a much needed vacation to our adopted home of Montpelier, Vermont. Kate and I have been going there about once a year since we’ve been married, and we even lived there for six months after I graduated law school. Vermont’s natural beauty really renews my man spirit. I try to get out and enjoy the Green Mountains as much as I can during my short visits. One of my favorite places in Montpelier is Hubbard Park — it’s 134 acres of nothing but beautiful Vermont woods and perfect little trails for rambling.

While Montpelier has a small, not-so-great gym, most Vermonters stay in shape like Kate’s uncle, the famous Uncle Buzz, does — by doing household chores and walking their ubiquitous canine companions. While I don’t own a VT homestead that needs tending, I was able to stay in shape using only things I found in the woods of Hubbard Park (and a trusty maul). Exercising outside with simply the equipment found in Mother Nature’s Gym pushes your body, boosts your manly vigor, and, as you can clearly see in the pictures below, aids you in growing a really sweet mustache.

Below I share my Vermont exercise routine. So wolf down your flapjacks, put on your flannel shirt and boots, grab your axe, and head outside. It’s time to do the Woodsman Workout.

Deep Breathing

Begin your Woodsman Workout with some deep breathing exercises to clear the mind and oxygenate your blood for the vigorous activity you’re about to take part in. A proper breath originates in the diaphragm. Slowly breathe in the fresh forest air through your nose. As you inhale, imagine your lungs filling up from the bottom to the top. Exhale through your mouth. Imagine the air in your lungs emptying from the top to the bottom. You’ll know if you’re breathing correctly if your belly moves in and out and your chest and shoulders stay still.

Take 20 deep breaths. Focus on the sound of your breath and the bubbling brook beside you.

Hike

Hiking serves as the foundation of the Woodsman Workout. In between the various exercises, we’re constantly moving because we’re constantly hiking. During my stay in Vermont, I tried to hike about 5K every morning in Hubbard Park. Keep a brisk pace while you hike, but make sure to take some breaks to really soak in the scenery. Perform each of the exercises below whenever nature moves you to do so, and as soon as you finish an exercise, start hiking again immediately.

Front Squat With a Log

As you’re hiking and taking in the view, be on the lookout for logs for hefting and hoisting. I found a fantastic log from a white birch tree on the side of one of the trails in Hubbard Park that was perfect for lifting. It weighed a good 75 pounds. If you can’t find a proper lifting log, earn extra woodsman points by felling a tree and bucking a log.

Squats are a great way to develop the lower body strength needed for powering through long hikes and putting unruly moose in leglocks. While the back squat (with the weight on the back of your shoulders) is the best squat exercise to activate all the muscles in your lower body, I opted for a front squat in my Woodsman Workout because 1) I didn’t have a squat rack and 2) I wanted to focus on my core and quads, which the front squat does.

• Hoist your log from the ground and into your arms. The log should be resting as high up on your arms as it can.

• Slowly squat until your thighs are parallel with the ground. Because your hamstrings are less taut during the front squat, you’re actually able to get a deeper squat with less strain, so feel free to “break parallel” if you want. While you’re squatting, focus on keeping your torso straight. Do 3 sets of 8 reps, resting a minute between each set.

Overhead Press With a Log

The shoulder press is one of my favorite exercises; it’s even awesomer when performed with a giant birch tree log. The overhead press works your entire body: shoulders, upper-chest, core, and legs. The log’s girth makes the lift a bit more difficult because you have to activate different muscles to maintain hold of the log during the lift.

• Hoist your log to the top of your chest. Grip the log about an inch or two outside shoulder-width. Feet should be about shoulder-width apart. Look straight ahead.

• Press the log over your head. As you lift, exhale. When the log passes your forehead, shift your torso forward and continue lifting the log. Lock your elbows when you reach the end of the lift and hold for a second. Slowly lower the log back to the starting position, inhaling as you do so. That’s one rep. Do 3 sets of 8 reps, resting one minute between each set.

Bear Crawl

• I harnessed the power of my animal spirit guide, the noble bear, by performing bear crawls through the woods. There’s nothing much to them. Just get down on all fours and crawl like a bear, making sure your knees don’t touch the ground. Perform the bear crawl in one minute spurts whenever you feel like it during your hike. Shoot for 5 crawls during your hike.

Boulder Tossing

You’ve probably seen people tossing medicine balls in the gym. The equivalent of that in the Woodsman Workout is boulder tossing. Tossing heavy boulders is a full body workout. You work your back, chest, legs, arms, shoulders, and core. Best of all, it’s fun to throw heavy things around in the woods.

• Select a good sized boulder. Mine weighed about 50 pounds, give or take. Bend down with your legs to pick up the rock and lift it to your chest.

Walking Lunges With a Log

We worked our quads with the front squat, so now we need to hit our hammies and glutes. Lunging through the woods with a log hoisted above your head will do the trick.

• Begin with log hoisted above head.

Lumberjack Press

I first learned about the lumberjack press from Canadian AoM fitness contributor Chad Howse. It was only fitting that I include an exercise called the “Lumberjack Press” in the Woodsman Workout. The lumberjack press is a great shoulder exercise. It also activates your core muscles in order to keep the log straight and balanced during the lift.

• Begin by hoisting your log lengthwise onto your right shoulder. Grip the log in the center with both hands — the left hand in front, the right behind — so the log is nice and balanced.

• Lift the log above your head, making sure it remains straight during the lift. It’s harder than you think it would be.

• Lower the log onto your left shoulder. Yes, the expression on my face does indeed make it appear as if I’m strenuously pushing out a beaver-sized B.M. But that, my friends, is the face of a man who successfully completed one rep of a lumberjack press. Just four more to go! Lift the log again and rest it on your right shoulder. Complete 2 sets of 5 reps. When you finish the first set, switch your hands so that your right hand is in front and your left is in the back. That will work your left shoulder more.

Wood Splitting

A Woodsman Workout wouldn’t be complete without a session of wood splitting. Splitting a stack of wood is a tremendous workout. You work your arms, back, and core swinging the maul around. It’s also a great cardio workout.

• Place your log on a larger log. Start off with your non-dominant hand near the butt of the maul handle and your dominant hand placed near the maul’s head. Bring the maul head above your head.

• Swing down. As you swing, slide your dominant hand down the shaft of the maul for extra power.

• Aim for the center of the log. Follow through on your swing until your maul completely splits the wood. Get another log and keep splitting. Be sure to switch up your hand placement during wood splitting sessions to work the different sides of your body.

Photos by Deborah Johnson-Surwilo

Editor-in-Chief’s Note: The Art of Manliness is a fantastic Website dedicated to uncovering the lost art of being a man. It features articles on helping men be better husbands, better fathers, and better men. Check them out and be sure to subscribe!

They say that the One Day Hike (ODH) may be the mid-Atlantic region’s oldest long distance hike. Even though The Sierra Club has been hosting this popular adventure since 1974, I just found out about it last year.

They have two distances for hikers to choose from, a 50K and a 100K. All but 1.5 miles of the hike is on the C&O Canal tow path as it winds from Georgetown, Washington, DC to Harpers Ferry, West Virginia. Hiking 62.14 miles in a single day is not what some people consider a day hike, but this is exactly what they are asking people to do.
Being a guy, my ego is in need of a constant check. Luckily I was able to subdue my testosterone enough and made myself promise that I would take this one slow. The mission is to complete the hike; that is all. No speed records, no bricks, just finish.

To complete the hike in the allotted time, you need to average 20 minutes per mile (approximately 3 mph). If you miss the cutoff times at any given station, they bring you in. It’s part of the rules you have to agree to but ultimately it’s for your safety and I understand that.

Note: They throttle the signups and don’t have a waiting list, so you just have to wait until they open registration periodically and grab a spot as quickly as possible.

Since this is a supported event, there are strategically placed aid stations with food, water, medicine, etc. I planned on carrying everything I could to move as fast as possible and keep stops to a minimum. I did however take advantage of the aid stations for food and water resupply when I really needed it.

Gear Loadout

• Outdoor Research Mentor Waterproof Shell
• Outdoor Research Sequence Long Sleeve Zip Tee
• Under Armour Compression Short Sleeve
• ITS Tactical ETA Kit and Trauma Kit Pouch
• Lowa Renegade II GTX Boots
• GORUCK GR1
• GR TAC
• SmartWool PhD Socks
• SureFire Saint Minimus
• Sea to Summit Ultra-Sil 50L Pack Liner
• Source WXP 3L Helix
• LokSak Bag
• Black Diamond Trail Ergo Cork trekking poles
• Fisher Space Pen M4 TAD Edition
• Rite in the Rain No 954T
• iPhone
• iPod Nano
• Zagg Sparq 2.0

The conditions for this hike could not have been better for me. I operate best in the cold and rain doesn’t seem to hurt my morale at all. In fact, for some reason I tend to welcome the rain because I feel as if it becomes a mental barrier for others. So with a low around 39 and high in the low 50′s, I was excited.

I met the organizers in a dark parking lot in Georgetown to check-in. I haven’t experienced this “feeling” in a while and it’s fun being wide awake and geared up for an adventure at some crazy hour (2:30 AM) surrounded by similarly crazy people. We are setting out to hike 62.14 miles in less than 24 hours. I think that’s crazy.

0300 – A Dark Start

After a brief chat about safety and more on what to expect, we were off. My start is fast but I’m feeling good. I’m cranking out 13-15 minute miles and listening to music. Some songs get me feeling pumped and allow an even faster pace. But the miles don’t exactly fly by and even with a slower than running pace, I’m starting to get hungry.

I keep moving as I swing my backpack around and pull out some snacks. I plan on eating as much as I need but I also don’t want to burn through all of my food before I reach the first food station. Something I noticed was that when people around me had to get something out of their bag or maybe pick a new song on their iPod, their pace slowed down. I made an effort to speed up during those times I was distracted.

Arriving at the first station I decided to adjust some things and only stay for a minute. I was good on water and feeling fresh so I wanted to get moving to the next checkpoint. Breakfast was waiting for me there and it was about 10 miles away.

Breakfast is Served

I rolled into the breakfast station at mile 22 in just over six hours. To be honest, I kind of was expecting eggs and sausage but happily scarfed down the bagels, muffins, oranges, and yogurt they laid out. I also took time to get some blisters drained by the first aid crew. The volunteers at this event are downright saints. One person will pop your blisters and bandage you up while the other is asking what they can get you from the food table, all while being as chipper as can be. Saints.

I started off slow as I left the breakfast stop but soon picked up pace. I decided to use my trekking poles and push like I was skiing and they really helped a ton. Somehow I snuck a 14 minute mile in there but eventually had to slow down as my legs began to tighten up. Also, my feet were feeling incredibly tender. Almost as if I were stepping on thumb tacks.

I blew through the next aid station at mile 30 to save time and preserve my feet. Stopping seemed to make it worse. After all, it’s only 5.6 miles to the next station which is the lunch stop.

I eventually slowed down as I neared the next station. Things are starting to get worse. I arrived at Whites Ferry (mile 35.6) at 2:05 PM. Sat for a minute until I could muster up the strength to rise and hobble to the food table. I downed a PB&J and took another as well as some trail mix for later. I left the station at 2:23 PM because it closes at 3:10 PM and I didn’t want to be out of the running just yet.

Painful Truths

About a half mile down the trail, I was by myself as I started to realize the gravity of it all. Things were hurting too bad. My pace was deteriorating. My body was shutting down. At this realization, alone on the trail, leaning on my trekking poles for support, I broke down.

I did the math and realized I wasn’t going to make the next cutoff. My goal was to finish and certainly not quit. I won’t be able to finish but at least I’m not quitting. I gave it everything I could. It was extremely difficult for me to reach that conclusion but soon I was ok with it.

It started to rain and lasted for my last 2 miles. I arrived at what was to be my final station at mile 42.5, 20 minutes beyond the cutoff. I was forced to end my hike there. To be honest, if allowed to go on, my pace would have been so slow that I wouldn’t have made the finish in 24 hours anyway.

I didn’t earn a patch but that doesn’t mean I won’t go back. I’ll return to hike the full distance and I’m still proud of myself for covering 42.5 miles in just over 14 and a half hours.

A Look Back

Now that I’ve had time to rest and reflect, I realized a few things I did wrong and what I need to do for next time. I forgot about this event up until a few weeks before I could sign up. That didn’t leave a lot of time for training and honestly, you really have to train for this. I did one hike that was about 18 miles but they highly recommend you do at least a 35 mile hike if attempting the 100K.

Looking over the OneDayHike.org website, it’s full of great advice that I’ll follow to the letter for next time. Building up your feet and legs during long days of walking will go a long way when you do the real thing. I was ill prepared and thought that a general level of decent fitness would get me through. It did not. This wasn’t something I could muscle through even though I tried.

Even though I failed to reach my goal, do I recommend others attempt this hike? Yes. It’s an amazing adventure that you should try if you have even the slightest interest. Visit the ODH site and follow their training program. You know I will.

I want to say a huge thank you to everyone that volunteered and manned the aid stations. Being greeted by a complete stranger who is more than excited to get food for me or pop my blisters while I rested did wonders for morale. The volunteers make this event what it is and I plan to reciprocate and become one sometime.

ITS Tactical Editor-in-Chief’s note: This post was written by Brett & Kate McKay and originally ran on The Art of Manliness.

Art of Manliness Editor’s Note: In response to my call for suggestions for manly crafts (and in response to a couple of reader emails-by crafts I wasn’t referring to stuff like carpentry and blacksmithing, which are of course quite manly-but to specific DIY projects that men could take on), Tom Pehrson wrote me a great article about building your own fitness equipment. Tom lives in Alaska, reads AoM, and works out with fitness equipment he built himself. Now there’s a man.

There’s nothing manlier that working out in your garage. In fact, many men have relinquished their useless globo gym’s memberships and used that money to buy equipment for their own personal garage gyms. This saves time, and instead of paying some jerk’s expensive car payment, you keep the equipment.

Get a good weight set, a bench, and hopefully a squat rack, and you’re halfway there. There are several other components to the home gym that make it even more functional and can help you take your fitness to the next level. Below are 8 pieces of equipment that will increase your manly strength and save you money in the long term.

Plyometric boxes

Nothing builds explosive strength like jumping on a plyo box.  However, plyo boxes from most fitness distributors are extremely expensive. The good folks over at Crossfit (THE anti globo-gym entity) have published  plans on how to make your own boxes. I’ve made two: one 18″ high and one for my son at 14″ high. You can add this as a finishing exercise into any circuit for a truly taxing lung and muscle burner.

• Download the Crossfit Plyometric box plans

Sandbags

Sandbags are an extremely versatile piece of equipment. You can do cleans, carries, snatches and strongman type loading with them. The best part is they cost next to nothing to make. All you need are an old duffel bag (preferably an army/navy rucksack), contractor’s bags, and some pea gravel. Double-bag the pea gravel in the contractor’s bags, and tape them up securely. Each smaller bag can be at the weight you think is prudent for loading.

I have one large Navy sea bag and I made 5 different 25 pound small sandbags that fit into the large Navy bag so I can alter the weight as I see fit.

Another great exercise is to take your sandbag and some additional 45 pound plates and load up your trusty wheelbarrow. Quickly walk 100′, make a quick turn and head back to the starting point. Who needs shrugs when you got this exercise?

Lifting Platform

If you’re a fan of the Olympic lifts (and who isn’t) you need a lifting platform. This is a handyman’s project and a little too complex to detail here. I got my plans from Ironmind Enterprises. You can see them here.

Pulling sled/tires

Pulling a sled is one of the best exercises for increasing work capacity and general physical preparedness. This piece of equipment will make good use of your welding skills.  It requires a length of 1.25 square steel tubing (approx. 13″ long), an 18″x 24″ piece of  steel, and a towing strap.

First, take the 18″x24″ piece of 1/4″ thick sheet metal and bend a 2″ lip bent to 45 degrees at one end. Next, drill a hole through the lip for the tow rope. Then, take the tubing and cut (3) .25″ pieces off. These will be the spacers that the weight plates will sit on. Weld the piece of 12.25″ long tubing into the center of the flat steel surface. Finish the piece by welding the spacers equidistant from the pole in a circle so that your weight will sit on them in a stable manner.

• Download the parts list for the sled
• Download the instructions for the sled

**This is a very manly sled, but if you don’t have a welder (or the skills) you can use the tow rope on a large tire and pull that around.

Kegs

Kegs are another implement that we’ll use when doing strongman type exercises. You can clean and press, distance carry, or do loading exercises with them. (Side note: loading exercises require the athlete to take a heavy object and place them on a surface that is head height or higher. The atlas stone is probably the most popular of these types of events.).

Dave Lemanczyk has a fantastic site for all things kegs. Kegs are easy to make, but they have to be empty first. Basically, you remove the inner device and replace with liquid or sand to personal preference. Once you have it filled to your liking, you clamp a rubber clamp over the opening.

Giant Tractor Tires

Although you don’t construct anything, just having one of these around the house gives off an aura of manliness. Also, they’re usually F-R-E-E, but you’ll have to use your moving skills to transport it home. I got my tires from Les Schwab, but check any tire yard or heavy equipment shop and they’ll likely be more than happy to give you one. Both Even-esh and Elliot Hulse have their athletes flip tires on a regular basis.

The prime exercise is flipping these beasts, but you can also attach your tow rope to the lip and use it for pulling as well. Additional exercises include the farmer’s carry (stand inside the tire, lift, and walk a predetermined distance) and glute-ham sit-ups (sitting on the tire with your feet inside the hole, hook your toes inside the lip and lean back to parallel and up again).

Slosh Pipe

Don’t let the easy design of this piece of equipment fool you. Work out with one of these and you’ll feel the abdominal equivalent of 100 crunches and 50 military presses. Take a 5 -7′ length of 2′ pvc pipe, fill it up to 2/3 with water, and cap the ends. You can do cleans & presses, overhead carries, drags or deadlifts with these for a very intense, short workout.

You can’t lift what you can’t grip

The guys over at Diesel Crew have fashioned a number of homemade grip tools. I’ve made the thick grip wrist roller and my next project is the rotating pull- up bar. Luckily, Joe Hashey put together the definitive Diesel Crew Grip Strength document.

• Download the Diesel Crew Grip Strength document.

I’m stoked to introduce a new program and workbook that’s debuting today from my good friend and former Air Force PJ (Pararescue Jumper), Nate Morrison. I’ve known Nate since my Navy days in 2004, when I met him through a friend while training in Systema with James Williams.

Nate was one of the first and most prominent individuals to see the direct benefits of both kettlebell training and non-fatiguing high-intensity strength training and their application to the field of tactical strength and conditioning. Easily recognizing the short-falls of typical body-building methods and old-school PT methods, Nate not only was one of the first, but also quite simply the most vocal in the US in applying specific preparation to address the specific needs and demands of the tactical athlete.

Nate has been involved in both Army and Air Force Special Operations for the past 18 years and is currently a Military Freefall and Mountain Warfare Instructor. I’ve been proud to have him as a contributor to ITS Tactical and I’m anxious to tell you all about The Morrison System.

The Morrison System

I’ve had an advanced copy of The Morrison System for a few weeks now and have been busy reading ever since. My experience with fitness, nutrition and living well has been self-taught through weeding through the piles and piles of useless information out there and experimenting on my body to find what works. I feel like everyone is different and has certain ideas of the fitness levels they’d like to attain and maintain.

For me, I spent two plus years training for my shot at BUD/s in the Navy, which was very specialized training for the events found in that pipeline. During that time, I not only learned what my body was capable of, but that the mind truly does control the body. This is one of the biggest hurdles to overcome in any workout routine, whether it’s tackling a new methodology or simply being consistent and dedicated to your fitness goals.

One of the first things that caught my eye in The Morrison System, comes from the preface, where Nate talks about the basics. “Keep it simple, tune everything else out, train right and train hard. That is the way of the true professional.” I couldn’t agree more with this philosophy and that you become what you do consistently. Nate also advocates a core belief I advocate here on ITS, which is not only the how, but the why.

The Morrison System was designed to deliver an effective training protocol to Special Operations, mountaineers and adventure athletes. That being said, it’s also designed to properly align your training, no matter what your sport or occupation may be.

Whether you’re in the general fitness crowd or someone who wants an all around strength and conditioning program, the “whole human being” aspect of TMS seems to work well around this. What’s unique, is the attention that’s paid to the variables of training, individual response to training and actually teaching you how to recover properly; avoiding pain and injury commonly associated with overtraining.

Nate also mentions that you won’t be so wiped out while following TMS that you can’t function. Remember, functional fitness is about being able to function!

The Morrison System and the accompanying Planning Workbook are available here starting today. I’m looking forward to getting started on TMS myself and report back with my results on ITS. I feel that it represents a fresh approach to fitness that’s truly modular and capable of adapting to everyone’s fitness goals.

Not every athlete has the luxury of having a professional coach train them multiple times a week. Location, cost, work and family can all hinder one’s ability to train consistently. The lack of a world class training center and a professional coach is no excuse not to be fit. 3-4 hours a week and a few simple tools can get you to a fairly high level of fitness.

One of the most most amazing tools you can acquire if training solo is a sandbag. They’re cheap, easy to come by, easy to build and their awkward size and shape make them great training tools for the real world. They’re a great piece of equipment if you are on deployment and have limited access to more conventional training tools too.

The best thing about a sandbag is how amazingly hard they are. I’ve seen more then one elite-level garage gym coach or fighter walk into a session and get absolutely crushed by these things. They truly are amazing training tools.

How to Build a Sandbag

The first thing you’ll need is a good old military duffle bag. We strongly suggest using the cotton canvas ones that you can find at most any surplus store vs. the nylon blend type with the back pack straps. The older cotton canvas ones will take the abuse better and are generally more durable.

The first thing you’ll need to do is cut anything metal and sharp off the bag, such as the hook that closes the bag. You really don’t need to cut out the eyelet, but can if you really want to. If you’re looking for a nicer bag we suggest buying the bag from MilitaryAthlete.com – they run $50 and are well worth it, this is what we use exclusively in our gym.

Once you get your bag you’ll need to fill it with something. If you live in a cold place the best thing you can use is wood pellets for a stove, down here in Texas it’s a little warm for stoves, so we use a rubber mulch that’s available from Home Depot. We’ve also had good luck with deer corn. Avoid fillers such as pea gravel because they have a tendency to wear holes in the bag from the inside. Absolutely never, ever, use dog food – trust us on this one.

We suggest that male athletes start with a 60 lb. bag, females with a 40 lb. bag. As you get stronger you can gradually add more filling and increase the size of the bag. Our stronger males here use the 100lb bag and usually put on a weighted vest or plate carrier to increase the load. Eventually you’ll get to a point where no more material will fit in the bag. ITS Tactical did a great article a while back on how to make a “pill” for weighted rucksack runs, using one of these is a great way to increase the weight of your bag quickly. A 20lb dumbell also works well.

Once you have your bag loaded up with 60lbs of filler it’s time to close it up. Gutted parachute cord works the best. Take a 20” piece of cord, make a loop and then tie an overhand knot. Make sure you have at least a 5” tail on the short side.

Take the longer running end, go around the bag into the loop, then double back on it ensuring it’s tight. You should be able to really crank on it to keep the filler from trickling out. Keeping it tight, wrap the long end several times around the bag then tie it to the other tail with a simple square knot. If you want, you can use 100 mph. tape to double it up. Now you’re ready to play.

Training with a Sandbag

Almost anything you can do with a barbell you can do with a sandbag – cleans, presses, squats, you name it. The great thing about a sandbag is how unwieldy it is. If you ask me, that makes it an even better training too,l since things in the real world are not always perfectly balanced like that shiny new $300 barbell.

1. The first and most important thing to learn, is how to pick one up correctly.
2. Straddle the bag with the pigtail facing to the rear.
3. Set your back by lifting your chest and hinging at the hips.
4. Squat down and grab the bag keeping your back flat.
5. Pick the bag up and once it passes your knees explode at the hips.
6. Receive the bag in the position appropriate for the exercise.

Once you can pick up your bag safely, the fun begins.

Sandbag Exercises

Like I mentioned earlier you can do almost anything with a sandbag that you can with a barbell, below is a list of some of the exercises we do here at our facility. We once had a team competition where teams had to transport a 80lb bag 5 miles over uneven terrain so your imagination is the limit.

Here’s a quick video demonstrating the sandbag exercises outlined below:

• Sandbag Cleans
• Sandbag Clean Squat and Press
• Sandbag Front Squats
• Sandbag Walking Lunges
• Sandbag Getups
• Sandbag Burpee
• Sandbag Curtis P
• Sandbag Drag

Storage and Maintenance

If you live in a warm climate, your bag will get pretty sweaty every session. Always leave it out to dry or place it in front of a fan. We also spray our bags with a light dose of Lysol to keep the funk off. Every month or so, empty out your bag and run it through the washer. If you bag gets a hole in it, a local sew shop can patch it for you for a few bucks.

Editor-in-Chief’s Note: Please join us in welcoming Jake Saenz as a contributor on ITS Tactical. Jake is a former Special operations soldier that lives and coaches in Austin, Texas. His gym, Atomic Athlete, is a performance based strength and conditioning company that focuses on making athletes stronger, faster, and harder to kill. Their training focuses on outside performance and uses well thought out programming and periodization to get athletes of all types to elite levels of fitness. As a partner gym of Military Athlete, Jake has the opportunity to travel across the nation assisting Rob Shaul in preparing soldiers for combat deployments and missions.