EQUIPMENT GUIDE - - Funk Roberts Spartan Training System | Member
Transcript of EQUIPMENT GUIDE - - Funk Roberts Spartan Training System | Member
EQUIPMENTGUIDE
FUNK ROBERTS SPARTAN TRAINING SYSTEM // Equipment Guide // www.spartantrainingsystem.com1
TABLE OF CONTENTS
SPARTAN TRAINING SYSTEM: TOOLS FOR SUCCESS: 2
EQUIPMENT ESSENTIALS
1. Kettlebells 4
2. Dumbbells 6
3. Swiss/Stability Ball 8
4. Skipping Rope 10
5. Foam Roller 11
6. Gymboss Timer 13
EQUIPMENT SHOPPING LIST 15
FUNK ROBERTS SPARTAN TRAINING SYSTEM // Equipment Guide // www.spartantrainingsystem.com2
GYM BOSS TIMER,KETTLEBELLS,DUMBBELLS,SwISS/STABILITY BALL,SKIPPING ROPE,& FOAM ROLLER.
Gladiator training was designed around fitness and acquiring skills with different types of
weapons. Gladiators trained like true athletes, much like professional athletes do today.
Gladiator Training commenced with getting the new gladiator to the peak of fitness. They
used heavy wooden training swords called “rudis” instruments to build up stamina they
would need for lengthy, energy sapping battles to come. Their training included learning
how to use various weapons, including the war chain, net, trident, dagger, and lasso.
Don’t worry I am not going to make you train with Gladiator weapons, although that
would be a very interesting program. You will however be using Spartan fitness weapons,
I call the Tools for Success.
Throughout The Spartan Training System you will be using these tools to help you burn
more fat, improve your cardio and conditioning, build strength, tighten and tone your
body and flatten the abs and strengthen your core. You use Bodyweight, Kettlebells,
Dumbbells, Stability/Swiss Ball, Skipping Rope, Foam Roller and your Gymboss Timer.
TOOLS FOR SUCCESSPREPARE FOR BATTLE
I choose these weapons to use on your battle against fat loss and building strength, because:
1. I have found these extremely successful in my own body transformation and many of
my past clients.
2. The scientific research in the fitness industry that has been done to prove the
effectiveness of each piece of equipment.
3. You don’t need huge gym equipment to burn fat and build toned firm or ripped
muscle. You can literally start building your home gym with these tools,
4. If you use a gym, there is not much extra you will have to bring. Currently, if I do
workout at a gym, there’s Funk carrying his kettlebell.
I have included a training area on the website (or what the Gladiators called the Ludus).
Here you will have access to training videos that will take you through sample exercises
and teach you how to use each tool effectively and safely.
You will have a week in advance to get your hands on the tools, if you do not already
have them in your FITNESS SHED.
I will also include some instruction through the videos so you feel comfortable using the
fitness tool.
The great thing about the Spartan Training System is at the end of the 8 weeks, you will
have your own personal home gym and you’ll be set for new Spartan workouts that are
posted in the Inner Circle.
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1 KETTLEBELLS
INTRODUCTION
Developed in Europe over a century ago, a kettlebell is a
skillfully crafted iron weight that is shaped like a ball and is
equipped with a suitcase-like handle. Kettlebell weight
typically ranges from 5 to 35 pounds, going up to 100+
pounds for advanced athletes.
The unique shape, weight distribution and exercises make your body have to adapt to
accelerating and decelerating forces you don’t get in traditional weight lifting, which enhance
your functional strength. Your core muscles, stabilizing muscles, and tendons will become
stronger over time.
Using kettlebells forces you to use more muscles for each movement, resulting in more
calories and fat being burned. Kettlebell training will improve your strength, but your range of
motion and flexibility will increase as well.
You’ll emerge with a body of a warrior. You are going to build muscle, lose fat AND get some
great conditioning all at the same time using the kettlebells in the SPARTAN TRAINING
SYSTEM Program. Kettlebells are unique in that no other exercise equipment can be used for
such a vast array of exercises.
TIPS FOR BUYING KETTLEBELLS: Spartan Training System Beta Paul
Coderre and I went to Treadmill Factory to purchase some kettlebells for the new SW2
program....Check out some tips and grab some kettlebells today!
FUNK ROBERTS SPARTAN TRAINING SYSTEM // Equipment Guide // www.spartantrainingsystem.com4
EQUIPMENT ESSENTIALS
CLICKHERETO VIEWVIDEO!
KETTLEBELL ShOPPING TIPS
TYPES OF KETTLEBELLS
Standard Cast Iron KettlebellsStandard cast iron kettlebells are the ones you see in most in the stores. Their
product specifications vary from one kettlebell to the next. The larger they are,
the more they weigh. The shape may also vary slightly one manufacturer to the
next. There is usually a small difference in shape and handle diameter too.
Professional Grade Steel KettlebellsProfessional Grade kettlebells are the one that are used in competition lifting but
should be used by all lifters from advanced to beginner. The size and shape of
the kettlebell stays consistent between weights (8kg kettlebell is the same size
as a 40kg). The shape of the diameter and dimensions as similar as well. The
reason to keep everything the same is to maximize you results and reach a high
level in the sport of kettlebell lifting. As your skill gets better and you become
stronger when you start to increase the weight, the kettlebell remains the same.
Therefore you will not jeopardize your technique or alignment, like you may with
the constant change of size.
ADVICE
My advice is to go with the Standard Cast Iron Kettlebells. I think they work better for
the training style that the Spartan Workouts present. The workouts require more agile
movements and because of this the larger Professional Grade may feel a bit clumsy to handle,
especially with the bigger size of the bell (bottom). Trust me, I’ve tried.
whY I USE KETTLEBELLS
The Kettlebells are what really sets this program apart from any other one in the world. When
I was first introduced to kettlebells over 4 years ago, I took it upon myself to use them to help
me burn fat, gain lean muscle and add strength. The results were unbelievable. Not only did
I gain more strength and lean muscle but I got extremely ripped too. Using the kettlebells in
the Spartan workouts are the ones that will rapidly increase all aspects of your fitness whether
you’re a man or woman.
BENEFITS
What Are the Benefits of Using a Kettlebell?
• A solid strength foundation
• Greater flexibility and strength through that increased range of motion
• Accelerated recovery
• Increased grip strength
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• Balanced musculature, which will eliminate weaknesses
• Increased power and explosiveness
• CRAZY conditioning
• Versatile and portable
SUGGESTED wEIGhT
We recommend not going lighter than the starting weights.
When I first started using kettlebells the 16kg (36lb) was the one I had. The weight was
challenging since I had never used them before. But in no time, I was pushing to lift heavier.
For women, when I ran my bootcamps which had many women from all fitness levels and
ages, there was no one that used under 8 kg, when swinging. Most wanted to use between
8-12 to start. I would suggest to start here at least.
BEGINNER/LIGhT
No training experience,
recent rehabilitation
from injury, small build
INTERMEDIATE/
MEDIUM
Some training
experience, healthy,
moderate build
ADVANCED/hEAVY
Lots of Training
Experience, healthy,
large build, athletic
background
Ladies Set 8-12kg 12-16kg 16-20kg
Men Set 12-16kg 16-24kg 20-32kg
whERE TO BUY KETTLEBELLS
TREADMILL FACTORY - CANADA
http://www.treadmillfactory.ca/c-42-kettlebells.html
MY MAD METHODS – USA
https://new.mymadmethods.com/index.php/equipment/?partner_id=339
DRAGON DOOR KETTLEBELLS - INTERNATIONAL
http://www.dragondoor.com/?apid=4be946acb37d2
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DUMBBELLS
INTRODUCTIONUsing free weights are another effective way to build muscles
and tone, increase strength and burn fat. Dumbbells are a
fantastic versatile piece of training equipment which help
you to incorporate stabilizing muscles while doing traditional
movements.
Dumbbells also give you a greater range of motion in
comparison to barbells or machines. Moreover, dumbbell
workouts are a great venue for both more advanced lifters
looking to gain mass or novice trainers seeking to tone up and shed some extra weight.
Among those currently engaged in strength training, dumbbells have become quite well-
received for use in the gyms and at home. If you rely on dumbbells alone for strength training,
you won’t need to find space for an oversized weight machine or awkward collections of
barbells.
Now, there are a lot benefits you can obtain from owning your own set of dumbbells. They
are proven effective to provide a full body workout by targeting the arm, shoulder, chest,
abdominal, back, leg muscles and even the ligaments. Dumbbells also help to firm, tone,
strengthen, and build muscles. Because of these factors, anyone can benefit from dumbbell
exercises
There are an endless amount of exercises that you can do with dumbbells ensuring that they
will never go out of style.
TIPS FOR BUYING DUMBBELLS: Funk and Paul head over to Treadmill
Factory in search of dumbbells for the new SW2 program.
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CLICKHERETO VIEWVIDEO!
ShOPPING TIPS
Dumbbell hex – Rubber Coated
Prevent damage to floors by using these Hex Dumbbells with Rubber Heads and Ergo
handgrips. MD Rubber Hex Dumbbells feature durability that simply can’t be matched. It
resists cracking and fading while protecting floors and equipment. Made from solid cast iron
with a 6-sided anti-roll design and encased in virgin rubber, this dumbbell is stylish as it is
durable. Heads are securely fastened with a uniquely designed pin mechanism that means this
equipment is about as low-maintenance as it gets. No spinning or loosening.
whY I USE DUMBBELLS
Many fitness professionals, including myself choose the most primate form of free weight
equipment, which are dumbbells. I added dumbbells to the Spartan workouts because you
can use them to get a COMBINED strength and conditioning workout in a fraction of the time.
Plus, working your muscles, heart and lungs at the same time results in unmatched full body
strength AND endurance!
I have and currently use dumbbells as a tool in my training as they help me to develop my
muscle and provide definition to my entire body. The fact that I can use them at home
really increases the value dumbbells have in my training. Because of my busy schedule and
understanding that everyone is busy with life in general, adding dumbbells to the Spartan
workouts allows you to train effective at home without going to commercial gyms. That being
said, the ability to access dumbbells at any gym or fitness centre made including dumbbell
exercises in the program essential
Dumbbells can are versatile and actually be a substitute for kettlebells. I use both kettlebells
and dumbbells extensively in my training, but I chose to include dumbbells knowing not
everyone has kettlebells and can use them as an alternative and still complete the workouts.
Using dumbbells allow you to perform strength movements with a greater range of motion
which will equate to training more muscles. For example, machines are great for restricting
motion, which can really decrease risk of injury in someone prone to joint problems. However,
because of their restricted motion, many stabilizer muscles are neglected and can be left
weak.
Overall for me, dumbbells are essential when you are thinking of buying any form of exercising
equipment. I wanted to think about after the SPARTAN TRAINING SYSTEM program and your
continued training and fitness. Owning dumbbells as a price of equipment for your home gym
is affordable and allow you to get the job done.
BENEFITS
Dumbbells can be used to exercise any body part. Chest – Dumbbell press; Legs – Dumbbell
Lunge; Shoulders – Dumbbell Shoulder press. You name it, the dumbbell can do it. Plus you
can use them standing, sitting, on the floor or on a stability ball.
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Build Lean Muscle - dumbbell exercises in your workout routines not only target your main
muscles but also require the input from various stabilizing muscles as well allowing you
to build more lean and toned muscle. By engaging all these additional muscles, dumbbell
workouts demand much more effort than any other form of lifting, causing you to have
shorter times in the gym and burn more calories in and out of it.
Dumbbells are Versatile - You can use dumbbells anywhere. At home, the gym, outside; you
carrying out a dumbbell exercises anywhere.
Dumbbells allow you to lift using single limb exercises, which are included in Spartan
Workouts. The “bilateral deficit” allow you to recruit more muscle and lift more weight with
one limb. When performing single limb exercises, your body recruits more muscles to help
stabilize the weight, resulting in higher force output.
whERE TO BUY DUMBBELLS
TREADMILL FACTORY (CANADA ONLY)
http://www.treadmillfactory.ca/index.php?goto=search&q=dumbbells&submit.x=0&submit.y=0
DICKS SPORTING GOODS (USA)
http://www.dickssportinggoods.com/search/index.jsp?sr=1&kw=dumbbells&origkw=dumbbell
s&kwCatId=&pg=2
IRON MASTER (INTERNATIONAL)
http://www.ironmaster.com/Quick-Lock-Dumbbells/
IRON MASTER (AUSTRALIA)
http://www.samsfitness.com.au/products/dumbbells
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STABILITY BALL / SwISS BALL
INTRODUCTIONIf there is one piece of equipment that I am excited to add to the
Spartan Training System is the Stability Ball, sometimes called a
Swiss Ball. I will use them interchangeably in this program. It is a
large and inflatable ball used primarily for abs and core exercises
but recently people are finding ways to enhance their training by
using it to take the place of an exercise bench or for other body
part exercises.
If you have regularly done crunches on the floor or a bench to
develop you abdominal muscles, try exercises with a stability ball
You will quickly notice a difference in the way your abs react.
Despite being air-filled, it is generally heavy-duty and capable of supporting 600 to 700
pounds of weight. It is comfortable and gives good support.
You don’t have to be a training expert to use an exercise ball and it is an ideal piece of
equipment in the home. The Swiss Ball is one piece of exercise equipment that can last for a
very long time, but you have to use it.
TIPS FOR BUYING A STABILITY BALL: Funk and Paul head over to
Treadmill Factory in search of a Stability Ball for the new SW2 program.
ShOPPING TIPS
BALL SIZING GUIDELINES
General size guidelines are accurate for most people; however, you may find a larger or
smaller ball more comfortable if you are near the top or bottom size limit
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CLICKHERETO VIEWVIDEO!
SUGGESTED wEIGhT AND USE
Height Ball Size
4’1” – 5’1” 45cm
5’2” – 5’8” 55cm
5’7” – 6’2” 65cm
6’3” & over 75cm
whY I ChOSE ThE SwISS BALL
I choose to use the Swiss ball for a lot of the core and abs exercises in the Spartan Training
System. It is a tool I use every week to keep core tight and strong. The Stability ball is a great
tool to improve the strength of the abs and the lower-back. Because it is a little unstable
and you must constantly adjust to remain balanced, use of the stability ball improves the
functional strength, balance and flexibility of the body
BENEFITS
what Are the Benefits of Using a Stability Ball?
• Proper Alignment - The challenge posed by the ball is to maintain balance. As one aims to
get the proper balance, the alignment of the body parts is also improved
• Using the ball during training will utilize many additional muscles to maintain stability and
balance
• Great Abs The abs and the back muscles are simultaneously worked.
• Inexpensive tool to add to your home gym
• The stability ball can help in alleviating back pain and preventing pain in the future
• Flexibility and balance are improved.
• Core Stability - The major muscles that helps stabilize and support all of your body
movements are made up of the back and the deep abdominal muscles. With the ball, no
matter how ‘deep’ or ‘into the core’ these muscles are, they are still exercised.
• Losing Weight - Any exercise that strengthens your muscles will help to reduce body fat.
whERE TO BUY STABILITY/SwISS BALLS
TREADMILL FACTORY (CANADA ONLY)
http://www.treadmillfactory.ca/c-33-stability-balls.html
DICKS SPORTING GOODS (USA ONLY)
http://www.dickssportinggoods.com/family/index.jsp?categoryId=4417794
SPORTS UNLIMITED (INTERNATIONAL)
http://www.sportsunlimitedinc.com/fitness-exercise-balls.html
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SKIPPING ROPE
INTRODUCTION
Skipping is an amazing cardiovascular
workout. It is something that we have all
tried at least once in our lives, either as
kids, teenagers or adults. Who would have
thought that it can be such a powerful tool to
increase your overall fitness level.
Skipping targets your conditioning, calves,
thighs, glutes and shoulders as well as
working your footwork, agility, speed and
eye hand co-ordination. Because it is a lower
impact activity than let’s say running, it’s tends to be kinder to your joints and carries a
small risk of injury.
whY I ChOSE SKIPPING
I choose skipping as an important part of The Spartan Training System because of the
benefits and incredible results I got while training for my first professional Muay Thai fight.
Not only did I see fat burning and increased cardio, but when I saw the positive effect it
was having on my Bootcamp Clients and other Fighters, I knew skipping needed to be an
element in my fat loss system.
I also wanted to give you a piece of equipment that was convenient, easy to transport to
the gym or use at home and inexpensive.
BENEFITS OF SKIPPING
• Skipping rope can be beneficial in your exercise to lose weight and get lean
• 10 minutes of skipping will burn 100 calories
• It’s easy to learn, you just have to practice
• improved strength, endurance and stamina
• strengthens bones
• It tones your muscles in arms, legs and abs
• Skipping also helps your agility, balance, speed and hand – eye coordination.
This is why most boxers will do skipping workouts over and over again.
SUGGESTED USEYou can use the skipping as your warm up or you can perform the Spartan Skipping
Workout with Angela. The key to skipping is PRACTICE, PRACTICE AND MORE
PRACTICE. It’s the only way you will get better. When I first picked up the rope, I was
pathetic, but the more I used it not only did I feel the physical benefits, but I got really
good at using it too. Wear soft soled shoes. Jump on softer surfaces where possible.
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ShOPPING TIPS
The length of the rope should be right for your height. Stand on the centre of the rope, and
lift the handles upward. The point where the handles meet the rope should be level with your
armpits. If your rope is the wrong length don’t worry. Tie knots near the handles to make
alterations.
TREADMILL FACTORY - CANADA
http://tinyurl.com/treadmill-factory
POWER SYSTEMS FITNESS - USA
http://www.power-systems.com/s-22-jump-ropes.aspx?type=banner&&affId=135909
FOAM ROLLER
INTRODUCTION
A foam roller is simply a cylindrical piece of hard-
celled foam. Basically, you just use your own body
weight to sandwich the roller between the body’s soft
tissue and the floor. The Foam is used to stretch areas
that are hard to stretch and massage.
The foam roller not only stretches muscles and
tendons but it also breaks down soft tissue adhesions and scar tissue. This is called
myofascial release. By using your own body weight and a cylindrical foam roller you can
perform a self-massage or myofascial release, break up trigger points, and soothe tight
fascia while increasing blood flow and circulation to the soft tissues. Your body weight
provides all the pressure that you need to roll out pain, stiffness and even adhesions, or
areas where connective tissue adheres to the bones.
The superficial fascia is a soft connective tissue located just below the skin. It wraps and
connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and
fascia make the myofascia system.
Foam rolling can provide great benefit both before and after a workout. Whether you are
getting ready to perform a Spartan Workout or stretching routine it very important that
you take the time to foam roll before you do that. So always foam roll before you stretch.
Rolling after a workout may help speed up the recovery process so the next time you
work out you feel fresh and ready to go.
whY I ChOSE ThE FOAM ROLLER
I know that the workouts are tough and can often course stiffness in the muscles,
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especially if you do not stretch enough. I found the Foam Roller extremely useful for me a few
months back and live by this inexpensive piece of equipment. It was only natural for me to
include it in the SW2 program along with a couple of massage routines to help you loosen up
the fascial.
BENEFITS
• Inexpensive - $30 compared to the big bucks of a massage therapist
• Done consistently foam rolling or self myofascial release will help you or the athletes you
coach perform better for longer periods of time
• The techniques are simple
ShOPPING SUGGESTIONS
My suggestion is to go with a high density foam roller or an EVA foam roller as they are
known as the best in the market. With the cell foam, it is capable of handling weight and
frequent use.
Get yourself a longer roller as opposed to the shorter versions. One that’s too short will cause
some issues. Avoid foam rollers that contain large gaps or pores in the foam. A quality roller
will go for between $25-50 depending on what country you live in.
TYPES OF FOAM ROLLERS
1. Low Density – this foam is low density and is softer; you can find this in white color but you
should be aware that it will not last for a long time; this is ideal for starters.
2. EVA foam – this is better than the bio-foam because it can provide you with greater
pressure.
3. Molded foam – a very good example is the PB Elite and you can find them in most gyms or
fitness centers; high density small beads are molded to form this cylindrical roller.
4. Grid – the inner core of the foam roller is hard and it has outer foam later of about one inch;
this can provide you with the firmer feel that you love.
whERE TO BUY YOUR FOAM ROLLER
Purchase the EVA Premium Foam Roller from the Treadmill Factory (Canada only)
http://www.treadmillfactory.ca/p-974-c-84-eva-premium-foam-roller-6-x-36.html
Power Systems Fitness - USA
http://www.power-systems.com/s-67-foam-rollers.aspx?type=banner&&affId=135909
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GYMBOSS TIMER
For me, when I work out or train, time is of the essence. Even
more, timing is extremely important. Whether it is the time
between my workout sets, cardio, at bootcamp or even when
I am doing rounds on the punching bag, having the Gymboss
Interval Timer is key to my success.
With the Funk Roberts 8 Week Fitness and Diet Program coming
soon, having the Gymboss Timer will make it easy to plan rest.
Attach the timer to your pants or belt with the convenient belt-
clip and 30 seconds to one minute rest periods will be easy to time with an alarm of beep,
vibrate, or both. Forget the stopwatch, clock, and other methods which demand too much of
your attention, let Gymboss do the timing and you focus on the workout for the best results
ever! GUARANTEED!
TIPS FOR BUYING GYMBOSS TIMER
http://www.youtube.com/watch?v=mou8tYD2eDw
CLICK hERE TO BUY YOUR SPARTAN GYMBOSS TIMER
http://tinyurl.com/spartacus-gymboss
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CLICKHERETO VIEWVIDEO!
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EQUIPMENT ShOPPING LIST
Please print and use the below shopping list when buying your equipment locally.
This will help you to start building your home gym with the best equipment.
SUPPLEMENT SHOPPING LIST
KETTLEBELLS MEN wOMEN
Beginner 12-16kg 8-12kg
Intermediate 16-24kg 12-16kg
Advanced 20-32kg 16-20kg
DUMBBELLS MEN wOMEN
Beginner 15-30lbs 10-20lbs
Intermediate 20-40lbs 15-30lbs
Advanced 20-50lbs 15-35lbs
STABILITY BALL
height Ball Size
4’1” – 5’1” 45cm
5’2” – 5’8” 55cm
5’7” – 6’2” 65cm
6’3” & over 75cm
SKIPPING ROPE (Handles should be under your arms)
FOAM ROLLER
GYMBOSS TIMER