Home Gym

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

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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.


EVERYONE NEEDS A HEAVY BAG OF SAND - HERE'S HOW TO MAKE YOUR OWN

By now, you likely know that we are huge fans of sandbags. We train with them constantly at TCS because they are incredibly versatile, awkward ( a good thing), durable and inexpensive. Suffice it to say that it’s difficult to think of a piece of equipment that has a bigger ROI than sandbags.

Now, we all know shit is kind of crazy right now. Covid-19 has changed nearly everything for the time being and let’s not even get started on the Murder Hornets. Fuck me. But with all of this craziness, we must stick to the things that keep us healthy and vital - both physically and mentally. And we know that training checks those boxes, right?!

The obstacle for some has been a lack of equipment. So, the video below is for you guys and gals especially, but really anyone that misses having a hundred pounds of sand squeezed against their ribcage.

Bueller?

Bueller?

It’s important to note that “heavy” is of course a relative term. The beauty here, though, is that you can follow the same basic procedure for any size, shape and weight sandbag that might tickle your fancy. I realize that a 180lb sandbag is not appropriate for everyone, but the steps will go nearly unchanged for a 60lb bag.

You may also consider making a set of 2-3 sandbags that then run the spectrum of usable weights for given tasks. For example, you may use a 40lb bag for pressing, lunging, getups, etc. But then when it comes to squat day, you may want to have a bag loaded at 100lbs for some heavy 5x8 gut squats.

The nice thing is that you can build a custom set that fits your needs perfectly for less than the price of JUST a barbell. Talk about bag for your buck! And you’ll probably find that the strength that you develop while using a bag of sand is strength that is far more useful and efficient in your day-to-day life. BONUS!

I hope you find this video helpful. If you still have some hangups, please reach out to me. I would love to answer any questions you might have and help you get what you need.

ONE TO RULE THEM ALL

If you saw our last post, you know that we are going through a phase with the keg. We love this tool and we are trying to spread the word so that y’all can realize it’s value as well.

Look, if you didn’t see the last one, let me just catch you up. Kegs are awesome! They are cheap, weights are easy to adjust if you only have one, they are nearly indestructible, extremely versatile, great alternatives to atlas stones or strongman logs, and have a massive ROI.

One of the movements that can be done with a keg is called the Viper Press. We love this movement at TCS because it accomplishes several very valuable things in a short amount of time:

  • It provides a stepping stone for how to deadlift properly.

  • We can use this movement a a substitute for the strongman log, which tends to be more challenging for beginners.

  • It teaches speed and power generation via the hips without having to discuss triple extension - it just happens.

  • It is a full-body movement, but specifically builds the posterior chain and develops a lot of upper/mid back strength.

  • It’s fun and easy to learn, allowing us as coaches to get people movin’n’groovin’ sooner!

In the video below, Coach Sean will walk you through the Viper Press while some handsome devil demos impeccable form. ; ) If after watching it, you still have technique questions, or you just need some help implementing this movement in your routine, please reach out to us! We would love to help you out.



A New Face and a Secret Weapon

So, here’s the deal. TCS is growing and we need more able-bodied, smart, passionate, hard-working coaches to help handle the new demands. Luckily, Sean just happened to fall in our lap about a month ago and showed a great deal of interest in coaching at TCS, so we gave him our requirements and he has been checking the boxes like a man on a mission. He is currently navigating the TCS Internship process and if he keeps crushing things like he has been, Sean will be one of the TCS Coaches bringing the good stuff to y’all.

Sean is a great guy and very easy to talk with. If you see him around the gym, introduce yourself and get to know him a bit. You’ll immediately notice his excitement with just being in the TCS environment and, really, just his passion for living a strong fulfilling life. Is energy is infectious in the very best way.


Now, one of our goals is to bring more content your way. This will be both in the form of blogs and videos (vlogs). The video below is the very first offering. As you’ll see, we discuss the benefits and value of investing in kegs for the use of training - whether on your own in your garage, at a park or at your gym that may need some persuading.

Kegs offer the following:

  • They are relatively inexpensive

  • Extremely versatile

  • They are durable and easy to replace IF they break

  • You can easily collect several kegs that then offer differing weights and, therefore, even more versatility

  • Are a great substitute for sandbags and atlas stones

  • All the benefits of training with an odd object

    • Realistic strength requirements

    • Problem solving

    • Generally more challenging to manipulate

    • Improved mobility

In this first video we will also cover the proper way to perform a front-loaded keg carry. Carrying heavy stuff is as basic as it gets, but the ROI on this stuff is massive. After watching this short demo, you’ll be able to immediately perform carries with more proficiency and, in turn, get more bang for your buck.



And remember, we will be bringing you a lot more (hopefully) useful content going forward, so stay tuned for that! If you have topics that you’d like us to cover, don’t hesitate to contact us via email or instagram. We would love to help you with some of the things you’re interested in learning more about.

Email: travis@traviscountystrength.com
Instagram: @traviscountystrength

HOW TO BUILD A SANDBAG

If you are someone that trains out of your garage, you probably have a limited area for a ton of more traditional equipment. Not to mention, the cost of buying all of that stuff is enough to deter even the most hardcore worker-outers. But don't stress. The answer is very simple and very inexpensive: build a sandbag.

Sandbags have become more mainstream recently due to the growing popularity of strongman, but there are many of you out there that are still missing the boat. Implementing sandbags into your training program has a multitude of advantages, but two big ones are:

1. They are inexpensive and easy to make. Major ROI.

2. They more accurately represent the types of object manipulation we face day-to-day. Let's just simplify this by saying that sandbags provide a more real-life experience than a barbell. Evenly distributed weight on a convenient barbell doesn't really happen in nature....just a thought.

Now, contrary to the name, you don't want to literally fill a bag full of sand and go crush a workout. Trust me, that's a bad idea. You'll find that to be a major pain in the ass to use and clean up after. Just picture coming out of the ocean and rolling around on the beach - that pretty accurately depicts the outcome. 

Instead, watch the video below. Chapa and I walk you through the process of building a solid general purpose sandbag. The video is a long one at 6 minutes, but I think that if you are serious about your training and creating a well-rounded program, it will totally be worth it to you to watch. Then, after you build your bag, we will be sharing another blog covering the 3 sandbag exercises you NEED to be doing to get strong. These exercises provide major bang for your buck - especially when performed with the sandbag, so you'll want to stay tuned for that one. 

Until then, get that bag built!


BUILD IT, AND THEY WILL COME.

Gainz. Build it, and they (the gainz) will come. 

I know. This was a stretch, but it's true. If you want an inexpensive, easy to make, highly effective training tool - all you need is a keg.

Kegs can be acquired in a number of ways. Often times, all you need to do is ask that friend of yours that works at the bar for any leftovers that could be purchased for the deposit amount. Another easy way to snag one is from Craigslist, which by the way, is a great place to pick up any equipment on the cheap.

In the video that I'm about to share with you, I go into the details on how to select the correct type of keg, depressurize the keg so that the spike can be safely removed, fill and cap the keg.

Once you've built your keg, you'll have an amazingly effective training implement that can be used in numerous ways to build strength, power and speed! And just in case you're not sure how to use that keg, we will go in to some specific keg movements in future posts, so be on the lookout for those!

For now, watch this video and then go hunting for your keg(s)!