GPP Done Dirt Cheap
I believe the two greatest tools for General Physical Preparedness…are the effects of gravity and Crossfit; however the next two in line are definitely kettlebells and weight sleds. For more info on GPP go to http://www.wannabebigforums.com/show...32&postcount=1
Numbers 3 and 4 are extremely expensive. A set of kettlebells can run you well over $400 and a weight dragging sled can set you back a Benjamin at least. Lucky for you there are broke, innovative people who care about their health and yours and those two very expensive objects can be substituted for a single house hold object, some hardware and 10 minutes of your time.
All (most is what I mean) of your GPP needs are in…
A SNOW SHOVEL.
No, this is not an attempt to get you to clear my driveway!
Have you actually ever looked at a snow shovel in a while… http://img125.imageshack.us/img125/3...productbx3.jpg
and then looked at weight dragging sled and an adjustable kettlebell?!?!?
What you will need:
• 1 - snow shovel
• 1 - “Post stop” for 4x4 w/ 1”D hole - http://hardware.hardwarestore.com/27...e--607786.aspx
• 4 – bolts and nuts to fit through the holes in the post stop
• 1 - 2’ section of ¾” PVC Pipe
• 2 – Eye bolts w/nuts
• 4 – rubber washers for eye bolts
• 15’ of chain, rope or nylon webbing/straps
• 1 - .75-1.25” pipe clamp (collar for kettlebell)
The hard part of this is finding a snow shovel with a strong, comfortable handle, a strong shaft that is 1” in diameter and a durable head.
I am not going to treat you like you’re stupid and give you step by step instructions; I am just giving you slightly helpful directions. Basically you cut the handle shaft below the handle attachment wherever you find necessary, remembering that this length is the length in which you will need to slide weights onto and a collar (pipe clamp) for the kettlebell. Next, disconnect the shovel head from the remaining shaft and drill the holes for the post stop. It is important to remember that when weighted you want the front of the “sled” (top of the shovel head) to be curved up, so mounting it at the furthest possible point back is ideal. Next put the PVC pipe through the hole in the post stop…this is far easier said then done. The pipe will need to be pounded up through the underneath side (once you see the post stop up close you will understand) I have perfected a technique where you stack a bunch of weights up, place the post stop (centered) on top of them, then forcefully push the pipe through the hole. The pipe that passes through it will slide down the hole of the weights. Now bolt the post stop and pipe to the sled. Stack weights on it to find how it will settle when not being pulled. You might want to trim the pipe later if 2’ is far too long for your needs. Attach the eye bolts using rubber washers on both sides, to a point that will not affect the dragging, nor change the angle of the sled when dragging. Normally this is about a fourth of the way down on the shovel head. Attach the rope/chain/web/strap at these points then to your harness or weight belt. Check out the harness I used on my previous weight sled for reference. http://www.wannabebigforums.com/showthread.php?t=107372 .
The kettlebell is self explanatory, simply slide weights on the shaft of the handle and use the pipe clamp as a collar and swing away!
An adjustable kettlebell and weight sled under $28…your welcome.
Although if you have the money I suggest you go to www.newyorkbarbells.com and make an order (thank you New York Barbell of Elmira for the images).
Kettlebell picture http://img399.imageshack.us/my.php?image=1000238bm8.jpg
Sled picture http://img72.imageshack.us/my.php?image=1000241sy8.jpg
Last edited by nddillon; 03-07-2008 at 10:08 PM.
No problem...I am really thinking about talking to my local high school football team. I can imagine that the reason why they don't use these tools is because of budget issues.
Are there any strength and condition or football coaches on these boards?
i don't think i've ever seen a snow shovel in my life....
Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse
Any man under 200lbs is a woman - RhodeHouse
LOL! Once a Hawaiian snow storm hits you are gonna be in trouble then!
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
I posted the finished product pics to help you out...if anyone still needs more instructions, assistance or questions simply let me know
I recently ran with 155lbs on the sled and it held up nicely. If I go much heavier I will use my snowsled sled
UPDATE: (if'n y'all care) I recently noticed the plastic is beginning to flex more and more with repeated use so I moved the eye bolts to the side of the scoop in a lower position to relieve the pressure from the upright part. Considering I have been using 120# and using it twice a week with 3 differant people pulling it, its condition and durability is amazing!
Heres my sled made out of an old snowboard.
(sorry for the ****ty video pic. i'll take some more tomorrow)
I basically cut a snowboard in equal halves, attached them with some metal brackets that I found, drilled a hole through the top of each one, and then a hold in the center, then used an old drain pipe that had a threaded nut as my upright to hold the plates. Cost me 0 dollars. Then I spray painted it black because the snowboard was pink hahha. I then cut the pouch off a backpack and use the shoulder straps as my harness since they have a little buckle at the front to keep it in place. Works like a charm.