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HTTP/2 301 server: nginx date: Thu, 22 Jan 2026 18:10:11 GMT content-type: text/html; charset=iso-8859-1 content-length: 277 location: https://rosstraining.com/blog host-header: 6b7412fb82ca5edfd0917e3957f05d89 x-proxy-cache: MISS x-proxy-cache-info: 0301 NC:000000 UP: HTTP/2 301 server: nginx date: Thu, 22 Jan 2026 18:10:12 GMT content-type: text/html; charset=iso-8859-1 content-length: 278 location: https://rosstraining.com/blog/ content-security-policy: upgrade-insecure-requests x-xss-protection: 1; mode=block x-content-type-options: nosniff referrer-policy: no-referrer-when-downgrade host-header: 6b7412fb82ca5edfd0917e3957f05d89 x-proxy-cache: MISS x-proxy-cache-info: 0301 NC:000000 UP: HTTP/2 200 server: nginx date: Thu, 22 Jan 2026 18:10:12 GMT content-type: text/html; charset=UTF-8 vary: Accept-Encoding x-cache-enabled: True link: ; rel="https://api.w.org/" content-security-policy: upgrade-insecure-requests x-xss-protection: 1; mode=block x-content-type-options: nosniff referrer-policy: no-referrer-when-downgrade x-httpd: 1 host-header: 8441280b0c35cbc1147f8ba998a563a7 x-proxy-cache: HIT content-encoding: gzip RossTraining.com - Low-tech, high-effect training solutions for beast mode aficionados and fitness enthusiasts

Sledgehammer Training with Intent

Written by Ross on May 8th, 2020November 5th, 2025. 22 Comments

Long time readers of the site know that I’m a fan of the sledgehammer, both for power development and conditioning. World champion fighters were swinging sledgehammers before any of us were born (ex. Jack Dempsey), and they continue to do so today. As a result, it’s no surprise that I’ve demonstrated sledgehammer swings many times. As a professional boxing coach, it’s an exercise that I strongly believe in. Yet, whenever I demo the sledge, my inbox fills with questions about the ideal weight of the hammer. And while I welcome all questions, size shouldn’t be the primary concern. The intent behind each swing is more important. (more…)

How to Make a Homemade Punching Bag

Written by Ross on May 4th, 2020November 5th, 2025. 5 Comments

As mentioned recently, if you’re stuck in quarantine and unsure of how to train, it’s useful to study those who thrived in minimalist environments. In other words, learn from those who walked the walk. And some of the best examples you’ll find come from old school fighters. It was their life, not just something they […]

Resistance Band Handles and Accessories

Written by Ross on April 24th, 2020November 5th, 2025. 7 Comments

Following a recent entry about resistance band training, I received numerous questions about the handles demoed throughout the video. With that in mind, I’ll use this entry to provide a few answers and instructions. Resistance bands can obviously be used on their own, but there are times when I enjoy adding a handle or modifying […]

Homemade PVC Parallettes

Written by Ross on April 22nd, 2020November 5th, 2025. 10 Comments

I recently shared an image of handstand pushups from my homemade PVC parallettes. Shortly after posting the picture, questions began trickling into my inbox about how to make the parallettes and whether or not they were durable. With that in mind, I’ll use this short entry to address those questions as I’ve had the parallettes […]

Band Good Mornings

Written by Ross on April 15th, 2020November 6th, 2025. 7 Comments

Earlier this week, I shared a video demonstration of resistance band good mornings. High tension band good mornings are one of my favorite posterior chain movements. And while I’ve written about them before, a new entry may prove useful, particularly as we wait out COVID-19. If you want a quality posterior chain movement that can […]

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