YOUR TCS @ HOME LOADOUT LIST

As June 1st approaches, we realize that this is going to be somewhat of a fork in the road for our community in regards to training locals. Some will decide to come back to the brick and mortar gym and others will decide to continue training in their garage, driveway, living room, backyard, etc. via TCS@HOME. We want you to know that there is no wrong answer here. You’re each going to be where you need to be, and that’s that.

We’ve taken the necessary steps to ensure that those of you that are returning to TCS (the gym) are entering a safe and organized environment. Y’all will be taken care of - just like always.

For those of you taking advantage of our TCS@HOME program, you have some homework to do: You need to start collecting equipment. We are NOT suggesting that you go out and buy the top of the line barbell, bumpers, pull-up rig, rower, air bike, GHD, kettlebells, etc. In fact, we are encouraging you to make use of what you’ve already got! You’ll be surprised with how items you have around the house can do a pretty damn good job replacing some pieces of workout equipment. (More on that in a bit.)

In addition to using what you’ve already got, you may need to actually make some items. DIY equipment will offer immense value and versatility for cheap. Another option you have is to start scanning Craigslist, FB Marketplace and LetGo for equipment for sale - but you need to be smart here - people know that home gym equipment is in high demand and they are trying to get top dollar for stuff that would otherwise cost a fraction of their asking price.

In general, don’t get caught up in thinking you NEED all the fancy things. A little creativity will go a long way. And, we’re here to help you figure all of this out along the way.


So, here’s a list of items that I suggest you start collecting, making and/or possibly purchasing:

  • Jump Rope

  • Box

  • Kettlebell(s)/Dumbbell(s)

  • Cinderblock(s)

  • ALL THE SAND

  • Small Sandbag (30-60lbs)

  • 5-gallon bucket with lid

  • Solid wood broomstick/dowel rod (approximately 6ft long)

  • New or empty 1-gallon paint cans (2-6)

  • Smaller, lighter “hand weights” (5-15lbs)

    • Bricks

    • Empty laundry detergent jugs (2)

    • 2.5-10lb metal weight plates

    • Dumbbells


I realize that this is a very random list, so let’s break it down a little bit.

JUMP ROPE
This should be very easy to acquire. Moving on.

BOX
You have some options here. Find something stable and well-constructed that you can use for step-ups, box squats, possibly box jumps. new-age coolers (like a yeti) are practically indestructible - you’ll just need to make sure it’s stable. You can also, look online for manufactures that have them in stock. Trouble here is that some will have you assemble it, which might be a deal breaker for some of you. A really solid makeshift option is a PVC valve box. You can get these at Home Depot or Lowe’s for about $50 and they are great for step-ups, low jumps, support for bent-over rows, hip thrusts, etc. If you go this route, I would suggest gluing the lid to the box.

KETTLEBELLS/DUMBBELLS
I know. Everyone is sold out and everyone on Craigslist has lost their damn mind when it comes to asking prices. But, I would still suggest keeping your eyes peeled for a lighter KB and a heavier KB or a lighter pair of DBs and a heavier pair. If you see a deal, jump on it. Dumbbells are extremely versatile, so the price that you pay (along as it’s not absurd) will still be worth it - and kettlebells are even more so.

CINDERBLOCKS
Besides a KB or DB, the next best thing to swing would be a cinderblock. I know, who woulda thunk it? But it’s true. Besides swings, they offer a ton of other uses like farmers carries, ground-to-overhead, front/zercher squats, mixed pushups, parallette platforms, even a step-up “box”. They are cheap and easy to acquire. All of these attributes make the cinderblock a big winner. You may even consider buying two full blocks and two half blocks to further increase your usage options.

SANDBAG
Another big winner on this list is the sandbag. When we talk about versatility, the sandbag is at the very top of the list. And, if you’re committed, it’s pretty easy to make one on your own. Of course there’s the option of finding something online, but you may be able to use an old duffel bag or sports bag if it’s in good shape and was well constructed originally. The process of making a sandbag is very easy:

  • Find a shell (the duffel bag)

  • Find a suitable sandbag liner (heavy duty contractor trash bags are the best)

  • Buy filler material. I’d recommend one of these or a combo mix depending on the weight your shooting for and the overall volume of the filler bag you are using:

    • All-purpose sand - each bag weighs 45lbs

    • Pea gravel - each bag weighs 45lbs

    • Rubber mulch - adds volume, each bags weighs ~20lbs

      • Put the liner bag(s) inside the shell, fill the liner with sand/gravel/rubber mulch until the shell becomes full, secure the liner so that sand cannot leak out, close the shell and add duct tape reinforcements if needed to take stress off of seams and zippers.

        SMALL SB EXAMPLE
        LARGE SB EXAMPLE

5-GALLON BUCKET
Again, this is something you may not think of as a useful peice of equipment, but when filled with random stuff or 5 gallons worth of sand, you’ll quickly realize it value. When filled with sand and lid on, the bucket offers a great option for heavier front-loaded carries and gut squats. Not to mention, it creates a very stable platform for bent over rows and possibly even step-ups if the lid is supported by the sand inside. A major plus is that they are cheap, easy to find and useful even after you return to the gym.

BROOM HANDLE OR DOWEL ROD
Now, most of us are not going to go out and buy a new barbell and full set of bumpers. So, I think it would be useful to have something to could do a decent job of filling in for the bar and weight until you make your return. I would suggest going the dowel rod route. You can go to Lowe’s or HD and find a strong, solid wood dowel that can be cut to a 6ft length that then can be used for pass thrus as well as loaded movements such as deadlifts, squats and presses. You see, slipping two, 1-gallon paint cans filled with sand on either side of the dowel rod will offer a DIY barbell option.

dowel+and+paintcans.jpg

PAINT CANS and/or LAUNDRY DETERGENT CONTAINERS
So, if you didn’t see where I was headed with the suggestion of these items, not you probably do. Not only are they great options for stand-alone equipment, but they can be used to load your DIY barbell for even more possibilities. You’ll see in the picture above that Jaimie attached the paint cans to her bar via some oversized carabiners - so add those to your shopping list as well. The alternative is that you tie some loops of strong cordage through the handles of the cans or jugs and then run the dowel through the loop. That would work as well.

HAND WEIGHTS
This is a broad category, but basically it’s anything that ranges from 5-15lbs that can easily be held in each hand. Large plastic water bottles filled with either water or sand would be a good DIY option. You could also check the brick selection at your local home improvement store, they work well. And then, of course, you can keep your eye on what comes across on Craigslist or other such sites in the way of lighter DBs, metal plates, or even kettlebells. Think of these hand weights as what you would use for shoulder complexes that include bent-over flys, front raises, lateral raise and others challenging movements where more substantial objects would prove to be too heavy.


Alright. I know I threw a lot at y’all with this post. It’s not meant to overwhelm, but rather intended to help you realize that you have real options available as you prepare to get started on this next chapter. Remember! We are here for you and would love to help you get set up. Please reach out to us if you are having any trouble gathering this stuff or if you simply just need more guidance along the way.

TCS @ HOME

IMG_8085.JPG

As we look to reopen the TCS doors on June 1st, we realize that each individual will soon need to make a decision as to when & how they come back. Understanding that each of us is in a different spot during this transitional period, we want to ensure that everyone has a choice that works for them. So, in addition to running classes at TCS in a safe, effective manner, we will also be offering a virtual training option:

TCS @ HOME.


TCS @ HOME DETAILS

  • Programming will track very closely to what we are doing in the gym.

  • Workouts will start at 8am and last no longer than 60mins.

  • If you can’t make the 8am LIVE session, it will be recorded and accessible for later viewing.

  • Workouts will take place Monday - Thursday, Saturday, and include a Recovery Class on Sundays. (6days/wk)

  • This membership option is open to anyone, from anywhere as a “stand-alone” membership option.

    • TCS @ HOME will be included in our 8x/month and Unlimited memberships (allowing for greater flexibility)

    • You can also “add-on” to your TCS @ HOME membership by also purchasing the 4x/month membership

  • The more equipment you have, the better. However, minimal equipment is required. We will be sharing our top equipment picks and alternative options in the very near future. We will help you set yourself up!

  • Cost: $135/month


If you have any questions about what might be the best way for you to proceed or how to get things set up for a successful start, please don’t hesitate to contact us.


I LOVE THIS SHIT!!!

Photo by: Dave Re

Photo by: Dave Re

I love being a coach. I love being there when people break through barriers. I love being a part of someone’s life as they work towards growth.
All of those things are magnified when I’m teaching Strongman. Why? I believe in it. I believe it serves my people in a way that nothing else can touch. In my opinion, there is no better way to help someone build true, functional ability in there own life than teaching that person the methods of Strongman.
Although intimidating at first, people quickly realize that they can do it, and even better - they have FUN with Strongman movements. As a coach, I hold Strongman on a pedestal because it fucking delivers the goods - always - and does so in a fraction of the time of other modes. The ROI is massive for coaches, athletes and a gym owners.
If you’re a coach or athlete interested in learning more about Strongman and how to appropriately apply it, reach out to us or follow the link below.

▪️▪️▪️

HYBRID ATHLETICS STRONGMAN COURSE

10/19/19 @ Travis County Strength

Austin, TX

LIFT Camp for Girls

FullSizeRender 2.jpg

GIRLS-ONLY Summer Camp!

This is BIG, y’all!


Just imagine this:

What if you had started making health, fitness and strength a priority at age 12 instead of age 35? Can you imagine how surrounding yourself with others that value these same things as well as communication, teamwork, confidence and support could have had a massive impact on your life?

I’m sure it’s safe to say that no matter how good you had it, this type of early introduction to an environment like the one described would have only made it better, right?

This is exactly why we would like to invite you to help us spread the word about our upcoming Girls-Only LIFT Summer Camp.

Coach Kevyn will be running a 90 minute fitness camp for girls July 22nd-25th at Travis County Strength. This is for any girls age 10-16 who want to learn the basics of proper technique, build quality movement patterns, improve overall strength and fitness and have a blast doing it with a group of cool chicks.

It is also very likely that participants find a massive boost in confidence and self-esteem through strength training work, making new friends and working together as a team throughout the camp.

All fitness levels and backgrounds are welcome.

WHEN: July 22nd-25th, 1030am to Noon each day.
*Girls need to bring a water bottle and a snack!*

COST: $100

REGISTER HERE

COMING SOON: CrossFit Strongman Course

TCS will be hosting and leading the CROSSFIT STRONGMAN COURSE on Saturday, October 21st 2017.

Having the privilege to host and lead these courses is something that we are very thankful for. We absolutely love introducing coaches and athletes to the basics of Strongman and helping them get past any preconceived notions of what Strongman is and who it's for. We also really enjoy helping attendees discover how to appropriately implement this fun and highly effective training method into their programming back home. 

The course is non-stop and action-packed. We do some lecturing and demoing of each movement, but then we provide y'all with more than enough time to practice and get very comfortable with the implements and the movements. We break down each primary movement into fundamental progressions then smooth out the steps until everyone is moving with quality and confidence. It doesn't take long - and really, that's the beauty of Strongman:

Strongman movements are the truest form of "functional training". This stuff is already hardwired in each of us and because, deep down in our genetics, we know this stuff, the learning is actually just remembering.

Now, I may be biased, but these courses are an absolute blast! In fact, one of the most common reviews we get after holding a SM Course is that it was the most fun the attendee has had at a certification. That's what we strive for - a fun, action-packed day of moving heavy stuff(with good technique) with a group of cool, supportive people to bring it all together.

If that sounds like something you or someone you know would enjoy, SIGN UP. If you have questions about the course, contact us. 

We hope to see you there!

WOMEN'S WEIGHTLIFTING CREW

Starting in February (2/3/17) TCS will host the Women's Weightlifting Crew on the first Friday of every month. This is open to any female in the area who loves to pick shit up and put it down. Strongman, powerlifting, olympic lifting, "gymnastical" shit....everything is up for discussion. Myself and Coach Mary D from the Strictly Strength side of the gym will be leading these workouts. 

If you are familiar with TCS, Travis hosts "Lumberjacked" for the dudes once a month. This is the same - but better for obvious reasons.

WWC is open to any fitness level. You could be starting out day 1 - or be competing in the Olympics. We don't care, and neither should you. This is about getting together with other strong women and doing what we love: Lifting heavy shit in any way possible. 

Sign ups are HERE. Look on the class calendar each month for the announced Friday night for the WWC. 

LUMBERJACKED 2017

IMG_2629.JPG

LUMBERJACKED is a 4 week nutrition program for men designed to be a straightforward way to kick-start some big results through simple guided nutrition and additional workouts.

The New Year is when everyone gets super jazzed about all the changes they're going to make this year that screwed up their lives last year, but as most of us know, that usually doesn't yield the results we were hoping for. Why?

Excuses.
Poor Planning.
Lack of Accountability.

The beauty of the LUMBERJACKED program is that those obstacles are recognized and addressed in ways that make the process of change as simple as possible. That does NOT mean it's easy. It will require dedication, integrity and a willingness to work for what you want. IF you can get your mind wrapped around that, you can surely make some serious change occur!


THE BREAKDOWN

Program Duration: 4 weeks
Start Date: 1/6/2017 @ 6pm
Finale Date: 2/3/2017 @ 6pm (Food to follow)

Program Details:

  • "Before/After" pictures and measurements
  • Food list of approved foods
  • Individualized guidelines
  • Weekly nutrition accountability
  • 4 FREE Friday night workouts with other LJ participants

REGISTER NOW

GET RIPPED 2017

It's that time again! Get Ripped is kicking off on New Year's Day at noon. At the kickoff all terms will be discussed, and all the questions will be answered. 

This year we will take six weeks to dial in and focus on sleeping, eating, and working out. These all seem so simple, but are extremely difficult to tackle alone. We all know how hard it is to break bad habits and replace with good ones.  You will have access to a group food log, weekend conditioning, and support from me and an amazing group of women who are in it with you. 

GR provides accountability, support, and education to reach goals in and outside of the gym. This program is open to anyone here in Austin, or not! You can easily do this program online.


IMPORTANT DATES:

Registration closes December 31st, midnight.
Kick off- January 1 at NOON. 
First official day- January 2nd
Last official day- February 12th

SIGN UP


NEED A KICKSTART? START WITH THE BASICS.

Summer is over, kids are back in school, you are at work. But I'm guessing that you probably had some summer cocktails during your vacation(s), which means you probably took some time off from the gym. Is anyone out there feeling a little more puffy and out of shape after this fun summer? You are not alone. Time to get back to basics and clean it up!

Starting on September 18th I (Jen) will lead a three week nutrition program to get everyone back to the basics of eating clean. This program is designed for the nutrition novice, the guru and everyone between. You can be a current TCS client, or just a member of the Austin community ready to make a change with your eating habits. Everyone needs a kickstart sometimes, right? 

this program INCLUDES :

  • TCS SPEED class on Sept.  24th and Oct.8th @ 730am
  • TCS Conditioning Class on Oct. 1 @ 9am
  • Detailed food list to make it easy
  • Measurements
  • Monitored food log
  • One on one time if needed
  • Accountability! 

Benefits:

  • Better mood
  • Better sleep
  • Clothes fit better
  • More energy
  • Clearer skin
  • Actually being hydrated
  • With all of these things your workouts become better as well. You are able to put more effort into it, use more weight, move your ass faster.

Important Dates:

  • Kick off meeting Sunday September 18th at 11am. 
  • Official Start - Monday morning the 19th.
  • Official Finale - Monday October 10th (after final measurements).

SIGN UP HERE

THE BIG 3: THREE FACTORS THAT MAKE STRONGMAN F*CKING AWESOME

I was thinking about what makes TCS different from other spots around town. One answer, and probably the most obvious, is that we implement strongman movements more than any other joint in town....at least that I'm aware of.

Why is this the case?

My best guess is that coaches are afraid of screwing it up. Afraid of failure. Strongman can be extremely intimidating to athletes and coaches that aren't up-to-speed on the techniques and how they can apply it to their current training protocols. These are legitimate concerns, but they can be easily settled with some proper education. Once you've learned the movements, their specific techniques and how to appropriately program, it's an instant realization that you've been missing out this whole time(FOMO much?).

A meathead's attempt at some "Beautiful Mind" shit. Hahahaha!

A meathead's attempt at some "Beautiful Mind" shit. Hahahaha!


The BIG 3
Three Factors That Make Strongman F*cking Awesome:


1. Something that many people don't realize is that strongman movements are actually the closest thing to real-life, functional exercises out there. Think about it. Waaaaaaaaay back when, there weren't strength coaches roaming the wild teaching early humans how to pick up logs or stones. That shit was just part of our DNA. They knew how to get the job done in a way that minimized risk of injury while using the least amount of energy possible. (Did you pick up on that? Safety and efficiency.) This is still the case today!

We don't learn strongman techniques - we remember them.

2. As coaches, we must always provide the best service to our clients. That's how we build a successful business and maintain a solid reputation. In general, our athletes rarely need an over-complicated routine with super technical lifts that find the coach and athlete getting frustrated by failure and a lack of action.

Remember: People want to fucking move! If all you do is talk, your clientele will find someone else to make them sweat. It's really that simple.

The balancing act comes into play when you, as the coach, know your athlete needs to build certain positive characteristics that produce results. It's my contention that strongman movements and methods are some of the absolute best when it comes to getting a massive ROI (Return On Investment).

Basically, it boils down to how soon can you get a newb moving with quality and then add the appropriate dose of intensity? That's what will cause positive adaptation - movement and (appropriate) intensity. With strongman, the learning curve is nearly non-existent when compared to other modalities of training. It's simple, not easy. New athletes are able to get up and rolling sooner, which gets them the results they're looking for sooner!
ps. This doesn't make the others bad, wrong or any less important, but it should be a wake-up call as to how you get your people integrated. 

3. This shit is FUN! This is probably the most over-looked factor when training the general population. People want to have fun with their training. They also want to do shit that looks cool. And I challenge you to find anything more badass than picking up giant stones or flipping massive tires.

Look, it doesn't really matter if you're the world's best (technique/programming) coach, with all the coolest shit...If you are a Fun-Nazi, people will drop you like a bad habit and go where the fun is. Simple as that. You've got to make it fun!

I mean, doesn't Smitty look like he's having a BLAST with this well-designed workout incorporating the SM log? FUN!

I mean, doesn't Smitty look like he's having a BLAST with this well-designed workout incorporating the SM log? FUN!

All of this probably sounds amazing by now, right? You're probably just wondering when I'm going to shut up and tell you how to properly education yourself in the ways of Strongman so that you can get started. Well, here it is:

10/9/2016 CrossFit Strongman Trainer Course -- Austin, TX @ Travis County Strength

You'll learn all of this stuff and more during this course. The cool thing is that you will learn by DOING! This is not a sit-in-your-chair-and-listen type seminar. We will discuss the movements, the proper cues, the common faults and then you will practice...and practice....and practice. And when you're tired from all the practice, that's when we perform the movement with a dose of intensity.  

This seminar is honestly one of the highlights of my coaching experience. I'd have to say that my absolute favorite segment of the course is the programming lecture. We discuss several ways you can institute Strongman into the programming at your gym and how to do so appropriately.

I love everything about this course and I would love to share it with y'all! Hope to see you there! 

WILL YOUR SKILLS SERVE YOU?

Being strong, fast, and explosive are all beneficial attributes. We know that for sure. We also understand that if faced with a life-threatening situation, those attributes will improve the chance of survival. Your training in the gym helps develop these characteristics and will serve you in your day-to-day life and that's really why we train the way we do - to improve our lives. However, relying solely on these characteristics may not be enough when shit really hits the fan and you are forced to protect yourself, your family, etc. 

So what can we do to better prepare ourselves for those rare but inevitable scenarios? We harness those broad, beneficial characteristics (strength, speed, power,etc) and focus them down by learning appropriate skills and drilling them until they become a reaction.

Let's take the Power Clean as an example. How confusing was that movement when you were first introduced to it? I'm sure many of you had no clue what the hell your coach was saying and you just kept trying to end up with the bar in the front rack - somehow, someway. It's totally understandable. Now, think back to the first time you had Power Cleans in a timed workout with intensity. How sloppy was that shit? Did you just default back into your old ways of "I'm just get this fucker from the ground to the shoulders"?

Just like any exercise or movement that you have limited exposure to, when a bad situation gets worse, what is your default? What are your skills that you can fall back on in an instant to protect yourself and/or others. Will it end up being a sloppy, ineffective power clean? Or will you have developed the skills and patterns enough to be brutally effective?

I ask these questions to you, but I also ask them of myself.

Bad shit happens all the time. I often wonder what I would do in those situations and I can't say with 100% certainty that my skills would stand up. But knowing this is the first step. The second is seeking out guidance and quality instruction so that you can be confident in your abilities.

On June 24th, from 6:30-8:30pm, Daniel Jolly will be guiding the men of TCS and the surrounding Austin area through skills and drills designed to teach us how to FIGHT FROM THE DOMINANT POSITION.

This will be the LUMBERJACKED Men's Night for the month of June and will be capped at 10.

We will have more info on this seminar in the coming weeks, so stay tuned!

PROTECT YOURSELF

You can lift weights, sprint, and be as fit as you want...but do you know how to use your strength to protect yourself? Hopefully you never have to find out. But what would happen if someone came from behind you? From the front? What would you do? Would you have the skills - and confidence in those skills - needed to defend yourself? 


Statistics from the Texas Association Against Sexual Assault:

  • 6.3 million Texans have experienced some form of sexual assault in their lifetime

  • 2 in 5 women in Texas have been sexually assaulted

  • 1 in 5 men in Texas has been sexually assaulted

  • 91% of sexual assault victims did not report to law enforcement

  • Studies confirm the undetected rapist is a serial hunter and serial offender – not the misunderstood drunk guy

  • Over 94% of rapists roam free with only 3% ever spending a day in jail


On April 10th from 9-11am, Daniel Jolly, a professional UFC fighter and Kuk Sool Won instructor, will be leading a SELF DEFENSE SEMINAR at Travis County Strength. This practical, hands-on seminar is open to any women in the Austin area. All ages are encouraged to come learn these vital real-life skills.

It should be clearly stated that this is not a women's self defense class. This seminar will cover scenarios and practical applications that are effective for anyone to use to defend themselves. You will not be learning silly shit like "grab, twist and pull", or to simply "place a brick in your purse". You will learn real skills from a trained professional in a women's-only environment.

SIGN UP NOW

TCS KIDS & TEENS

We are excited to announce that the Travis County Strength Kids and Teens Classes are back in session starting Wednesday, September 2nd!

Both the Kid's and Teen's programs will be lead by Coach Jaime Shauger who has done an amazing job of developing an environment for kids and teens to build strength, coordination, conditioning and self-confidence. And just like the other programs TCS has to offer, the workouts are based around working hard, having fun and staying safe.


PROGRAM DETAILS

TCS Kids:
Ages 6-10
M/W 445-530pm
Register Here

TCS Teens:
Ages 11-14
M/W 530-615pm
Register Here

Pricing Options:
$75/month for 4 sessions
$125/month for 8 sessions
$20/Drop-In

---

For more information about class content, contact jaimeshauger@gmail.com

For ZenPlanner/Scheduling/Registration questions, please contact jen@traviscountystrength.com