Update 9/15/20: I started lifting barbells with some sincerity immediately after this post over a year ago. I’ve come a long way since then. The instructions below are included in my book Martial Grit which released last month. If you dig this post you’ll dig the book.
The finished product!
Original Post from Aug. 2019:
Full disclosure — I’m not a young buck trying to win Crossfit competitions. I’m just a martial arts instructor in my late fifties augmenting my martial arts with strength training a few times a week.
Space is limited in my home gym so I lift only dumbbells.† Many people say dumbbells will only take you so far. So I decided to put some barbells under a lean-to behind the shed along with my Ironmind sandbag.
I’m crazy frugal so I did this DIY and on the cheap. Below find the price breakdown and the photo set showing the how-to.
Now all I have to do is learn how to lift the doggone thing without hurting myself!
|DIY Auto Tire Barbell Breakdown
|2 each 205/65R15 Tires with wheels (Craigslist)
||2 x 44 lbs = 88 lbs (39.91 kg)
|1 used Weider 6′ barbell (Play it Again Sports)
||18 lbs (8.16 kg)
|2 scraps of 2 x 10 lumber from another project
||approx 2 lbs (.9 kg)
|| $ –
|10 1/2 x 1 1/2″ lag screws
||approx 1 lb (.45 kg)
|| $ 6.00
||109 lbs (49.5 kg)
Cut two squares of 2×10 lumber. Draw an “X” corner-to-corner to find the center of each. Note: the wood is gray because it’s a painted scrap from a previous project.
Use an “L” to drill a straight pilot hole for your paddle bit.
Drill your 1″ center hole following the pilot hole.
Prop up your block with a couple of bricks so that the wheel will make contact with it (the back side of a wheel is deeper than you think)
Center the wheel on the block.
Drill 5/16″ pilot holes for the lag screws which are 1/2 x 1 1/2″
Use a socket adapter to put the lag screws through the wheel into the wood block.
Repeat the process for the second wheel.
The finished product!
†If this is your first visit to this blog, my “home gym” is the Cabal Fang Temple — ground zero for Cabal Fang Temple, Inc., a 501 (c)(3) federally-recognized non-profit educational corporation (I’m founder, president and head instructor) providing free martial arts, fitness and personal development services to those who cannot afford it. I’m also the sole proprietor of Bobcat Martial Arts, a for-profit martial arts venture teaching Frontier Rough & Tumble and Vigny-Lang Walking Stick Self-Defense.
I started lifting weights with sincerity two years ago. Since then I have noted significantly enhanced martial arts performance, reduced lower back pain, and improved functional strength.
After listening to Dan John on the Art of Manliness Podcast I added the Bear Hug Carry to my regimen. Here’s me walking off 110 lbs using a Size L Ironmind sandbag. I had worked my way up to 140 lbs using a heavy bag strapped with weight plates, but that started to feel unsafe. So I bought the bag, de-loaded 25% and restarted the progression (details below) because the new set-up requires me to squat really low and that really changes the game.
So, what’s my prescription? Add Bear Hug Carry to your training regimen. Start light and work your way up the way I did.
To be clear, I’m not a weightlifter, power lifter, or bodybuilder. I’m just a martial arts instructor in his mid-fifties who’s looking to stay strong as long as possible. I’ve got grand-kids I want to be able to spar with someday (assuming they want to do martial arts of course).
I’m not trying to give my life over to weights — martial arts are my primary focus! So I just train three days per week for about half an hour. Here are my current lifts and PRs:
||Dumbbell Bench Press (60@ hand)
||Yoke Squat (175 lbs)
||Bear Hug Carry (140 lbs)
||Handstand Push-ups (6 reps)
||Sandbag Get-ups (just started)
||Back Bridge (110 lbs)
I use a slightly modified version of the Greyskull LP program, which means all lifts work as follows:
- 2 warm-up sets — 2 x 10 at 50% of your current weight.
- 3 working sets — 2 x 5 at 100% of the current weight. Third set, as many reps as you can.
- Never push to failure — stop at the rep before failure when you say to yourself “I’m probably not going to make the next rep with good form.”
- Rest 1 minute between sets.
- Add or reduce weight each and every training session.
- If last session you got 5 to 9 reps on the third working set, add 2.5 lbs to an upper body lift or 5 lbs to a lower/whole body lift.
- If you did less than 5 reps on the third working set, de-load 10% next session.
- If you got 10 or more reps on your third working set, double the standard increase.
If you’re a martial artist training with weights, please share your thoughts and insights in the comments — thanks!