[SPEAKER_00]: This is the Jockel Underground podcast number 206 with Echo Turtles and me, Jockel Willink and we have questions from you all out in the field and we will provide courses of action, recommendations, and possibly answers.
[SPEAKER_00]: Let's go.
[SPEAKER_01]: through my first question.
[SPEAKER_01]: Hello, Chuck Rackel.
[SPEAKER_01]: I'm a dad who works long hours, also have a six month old daughter.
[SPEAKER_01]: It's been a struggle for me to spend valuable time with my wife and daughter after waking up early for the gym and coming home exhausted.
[SPEAKER_01]: I've been listening to your podcast for the few years and have finally made space for a home gym.
[SPEAKER_01]: That's what time it is.
[SPEAKER_01]: What do you guys think?
[SPEAKER_01]: Are the must-hats for a beginner gym?
[SPEAKER_01]: Not sure where to even start looking.
[SPEAKER_01]: I appreciate all your hard work.
[SPEAKER_01]: Thanks in advance.
[SPEAKER_00]: So out of the gate, I'm going to go, you know, right out of the gate, if you get rings, you got a lot of stuff covered.
[SPEAKER_00]: Right.
[SPEAKER_00]: So if you got rings, you got pull-ups covered, you got dips covered.
[SPEAKER_00]: and then you can do all kinds of calcthenics and there's a bunch of other kind of like functional strength training that you can do with rings.
[SPEAKER_00]: So that's out of the gate for me.
[SPEAKER_00]: If I was going to be on a desert island and I could only have one piece of exercise equipment, it's going to be rings.
[SPEAKER_00]: If I didn't have rings, a pull-up bar, because once again, if you have a pull-up bar, you can do pull-ups, and then you can always do push-ups, and you can do squats and jumpsquats and sprints and stuff like that for your legs, so you're good there after a pull-up bar is a dip bar.
[SPEAKER_00]: Now again, rings cover both those.
[SPEAKER_00]: If you have a place to hang rings, then you can do pull ups, you can do dips, you can do bring push ups, you can do there's so much stuff that you can do with rings.
[SPEAKER_00]: So rings are really good, but if I don't get rings and rings aren't that expensive either.
[SPEAKER_00]: Like, hundred bucks, you get a nice, nice, get wood rings too, don't get plastic rings, don't get metal rings.
[SPEAKER_00]: I went through a time in my life when I thought everything should be made of metal.
[SPEAKER_01]: That makes sense.
[SPEAKER_00]: I was trying to I was trying to if you were to make something it had to be it should be metal.
[SPEAKER_00]: I thought to myself Well, I turned out it was wrong.
[SPEAKER_00]: This was probably when I was like 22 Hey, everything should be metal But rings definitely metal is worse.
[SPEAKER_00]: What is optimal absorb sweat better traction the whole nine yards
[SPEAKER_00]: So that's why I'm out out of the gate.
[SPEAKER_00]: My next thing would be, we're starting to get into some kettlebell because kettlebell you can do a lot of very good conditioning and you can do some strength training with a kettlebell.
[SPEAKER_00]: So that's kind of the basic confined space, confined budget scenario.
[SPEAKER_00]: Now the next step from there is kind of a big step in a way, what do you think it is?
[SPEAKER_00]: The next thing you're going to squat rack and a barbell with bumper plates, right?
[SPEAKER_00]: And that's going to be, you know, now you're into this thing for a couple grand.
[SPEAKER_00]: You know, when you start talking about a good squat rack, good.
[SPEAKER_00]: probably two bars, two barbells, and some enough moment per plates, you're talking a couple of grand, a couple thousand bucks.
[SPEAKER_00]: So, but once you have that, and also by the way, when you have that, usually a squat rack comes to the pull-up bar on it.
[SPEAKER_00]: Usually it comes with some kind of a dip bar attachment.
[SPEAKER_00]: So you kind of are covering all those things, but those things are so inexpensive compared to a squat rack.
[SPEAKER_00]: But yeah, once then it's squat rack time and when you get a good squat rack, you're kind of set for life.
[SPEAKER_00]: Honestly, I had one of my squat racks.
[SPEAKER_00]: I had like a kind of a crappy old squat rack that I bought in 1998 and that thing lasted me 20 years.
[SPEAKER_00]: You know, it just, you know, it was just a piece of, you know, whatever low quality squat, squat rack, but it's still lasted a long time.
[SPEAKER_00]: you'll be good to go for a really long time.
[SPEAKER_00]: You get a rogue or sore and ex, you're kind of set for life, by the way, both of those American made.
[SPEAKER_00]: So, then, and you might have thrown this in their earlier, and it kind of comes in the same time zone, but you're going to need a bench at some point, because there's a lot of them, just a little bench, you can do decline, flat bench, incline bench, all the way up to some kind of shoulder press scenario.
[SPEAKER_00]: Good to have.
[SPEAKER_00]: And with that, now we're starting to talk about dumbbells.
[SPEAKER_00]: you know, and I actually have this kind of dumbbells, adjustable dumbbells, what do they called, rap, hip-end or something like that?
[SPEAKER_00]: They were really expensive, but they seem like they're pretty good.
[SPEAKER_00]: I'm liking them, you know?
[SPEAKER_00]: There's no adjustable dumbbell that's perfect.
[SPEAKER_00]: I think these might be the best of the adjustable dumbbells But you know, they're just not perfect But you know you save a bunch of space and you do essentially save money because you're getting Whatever 20 dumbbells through the cost of one really expensive one.
[SPEAKER_00]: I mean, they were like a thousand bucks
[SPEAKER_01]: Yeah, well, what's the week limit with a go up to, do you know?
[SPEAKER_01]: They go to one, 10.
[SPEAKER_00]: Okay.
[SPEAKER_00]: Yeah, they're in there how much?
[SPEAKER_00]: Like 1200 bucks.
[SPEAKER_00]: Yeah, that's very cheap.
[SPEAKER_00]: Yeah, it's very cheap.
[SPEAKER_00]: Because what do you pay like a, what is it a buck a pound on more than two bucks a pound?
[SPEAKER_00]: Yeah, give it to me when I was in, when I was a team one back in the day, we went on an art deployment and we brought dumbbells on the ship with us and we got up to 120s.
[SPEAKER_00]: So, but I had to buy them.
[SPEAKER_00]: And that's what I remember the pricing was all like, kind of, by the pound.
[SPEAKER_00]: Yeah.
[SPEAKER_00]: And the higher you go up the higher the the per pound gets.
[SPEAKER_00]: Oh, I didn't know that.
[SPEAKER_00]: I don't remember that.
[SPEAKER_00]: Oh, yeah.
[SPEAKER_00]: Oh, check.
[SPEAKER_00]: So, but we had a lot of,
[SPEAKER_00]: We didn't have to buy the lower end of dumbbells because they were kind of already on the ship and they're regular ships Jim, but if you want to get out those buck 20s Yeah, yeah They're good to go and then one more thing I added.
[SPEAKER_00]: I mean, there's there's some little, you know, there's like a jump rope.
[SPEAKER_00]: There's Plyo boxes right having a Plyo boxes.
[SPEAKER_00]: You can do a lot of stuff with that as well
[SPEAKER_00]: So what is it?
[SPEAKER_00]: They're 20 inches on one side, 24 inches on the other side and 30, 30 inches on the other side of 36 inches on the other side.
[SPEAKER_00]: So there you can do a lot of different stuff for the pile box.
[SPEAKER_00]: So that's good thing to have.
[SPEAKER_00]: But that's kind of where I'm at.
[SPEAKER_00]: You with me?
[SPEAKER_01]: Yeah, I'm with you, but you know, like I would always say it.
[SPEAKER_01]: If you can determine what kind of even on a general
[SPEAKER_00]: Generally speaking like what your goal is like what are we working out for is your right because if this guy wanted to be a triathlete I didn't talk about any you know having a have an a treadmill have an A bike whatever it having a rowing machine because I got a rowing machine and I got an aerosol bike and I've got a C2 concept to freaking Skier
[SPEAKER_00]: And I've got a swimmer like I got some irks in my house.
[SPEAKER_00]: I got a lot of irks in my house But I'll tell you what what's interesting.
[SPEAKER_00]: I was talking to you the other day.
[SPEAKER_00]: He's running and he's running a thousand miles and I don't I don't I don't think I've ever actually run Again, I won't like make a sworn statement on this, but I don't think of there's a chance I've never run on a treadmill
[SPEAKER_00]: For more than like maybe I've done it for at some point, but even on the Navy ships, I wouldn't run on a treadmill.
[SPEAKER_00]: I'd go run around on circles on the flight deck.
[SPEAKER_01]: Oh, just because you don't like it.
[SPEAKER_00]: Kind of the thing.
[SPEAKER_00]: Yeah.
[SPEAKER_00]: And then on the aircraft carrier, you don't run on the flight deck itself.
[SPEAKER_00]: You run below the hangar deck.
[SPEAKER_00]: And you have this little map, little course I just run around in circles on the amphibious ship.
[SPEAKER_00]: You run on the flight deck because the flight deck doesn't get used as much, but it's a lot smaller.
[SPEAKER_00]: She just run in like just in circles.
[SPEAKER_00]: Tite circles.
[SPEAKER_00]: So I would rather I think there's so much to do with cardio like if you have a jump rope and you can do runs Do you really need a cart you really don't need to invest because those machines are expensive like those are all thousand dollars right any kind of treadmill Rowing machine those things are all like a group like a like a rack.
[SPEAKER_00]: Yeah, sure
[SPEAKER_01]: Yeah, yeah, yeah, even more for sure.
[SPEAKER_01]: The running kind.
[SPEAKER_01]: Yeah, you're you're fitness goals even though you have everything It seems like you have this real general like capability fitness pursuit you know like And it made sense to me when I kind of figured this out on my own where I was like you know how like going into The Navy SEAL scenario you kind of got to be able to do everything
[SPEAKER_01]: Generally speaking versus a guy who just wants to get bigger muscles and cut up a little bit or the person who wants to do a triathlon or just lose a lot of weight You know like there these are completely different things as far as like well how to do it or whatever and what equipment you need But if you're like oh, yeah, I just general fitness, right you don't you barely need anything and if you want to add resistance training Then yeah, you actually don't really need that much.
[SPEAKER_01]: Let's just let's just say
[SPEAKER_01]: you want to increase muscle mass, you want to lose body fat, and you want to have some a general level of cardio health.
[SPEAKER_01]: What's it?
[SPEAKER_01]: I would go squat rack first.
[SPEAKER_01]: This is why because just like how you said even the cheap ones by the way, they come with a pull-up bar Actually even mine mine is like a cheap one because I needed space.
[SPEAKER_00]: I couldn't get the big you know thing and it's like cheap It's flimsy for the pull-up bar, but I already got a pull-up bar over a regular one But yeah, you you do have to check like when you get a cheap one You there's a there's a 50% chance maybe in a 70% chance that the pull-up bar is not not what you're looking for
[SPEAKER_00]: Yeah, it'll be even the old one that I just talked about that I had bought in 1998 I put my own pull-up on that.
[SPEAKER_00]: I just went down to Home Depot because the pull-up It came with was like skinny right?
[SPEAKER_00]: Yeah, too narrow.
[SPEAKER_00]: Yeah, too skinny and so I just went and saw that thing off And just got a pipe from Home Depot and just put that pipe on there and I used a 550 cord like paracord Just a tie it on there.
[SPEAKER_00]: I drilled the holes through it and that thing I was good to go.
[SPEAKER_00]: Yeah
[SPEAKER_00]: I wish I have to, I don't think I have that pull-up already, more dude, unfortunately, that's a damn shame.
[SPEAKER_01]: That's a nostalgia in that one.
[SPEAKER_01]: But pulling the pulling exercises is going to be the hardest one to go just flying in the wild, you know, like to get it.
[SPEAKER_01]: So that's why I agree with you with the rings.
[SPEAKER_01]: Oh, situation, but if you get the squat rack, it doesn't necessarily have to be in the thousands of dollars.
[SPEAKER_01]: It can be, like, actually a few hundred dollars, but with that, it'll be super cheap and it'll be flimsy, but
[SPEAKER_01]: You got it done 100% and you still got the squat situation.
[SPEAKER_01]: You have the pull-up situation and then you can buy it just a flat bench or adjustable bench or whatever Now you've got bench shoulder print.
[SPEAKER_01]: You have everything now.
[SPEAKER_00]: There's also if you're if you have a little bit of patience not even a lot sure offer up Yeah, yeah, yeah, my kid be biased
[SPEAKER_00]: He's got all kinds of crazy exercise equipment from offer up.
[SPEAKER_00]: That's a good work.
[SPEAKER_00]: Just you're just in there Just driving out to whatever East County and grabbing old whatever.
[SPEAKER_00]: Yeah, he's good together Yeah, especially like the weights wait.
[SPEAKER_01]: So like anything with cables I very much like to get the brand new stuff with cables.
[SPEAKER_01]: Yeah, just because you know just with the wear and tear and you know the reliability but
[SPEAKER_01]: Oh, yeah, plates, bumper plates, freaking dumbbells, you know, all this stuff, what I offer up all day.
[SPEAKER_01]: You don't need them to match or be gold or freaking, you know, branded or nothing like this.
[SPEAKER_01]: So there's that I personally invested in the full dumbbell set early on just because you can do a lot of stuff with dumbbells in like a bench or whatever.
[SPEAKER_01]: Um, but really that squat rack bar plates a set of plates.
[SPEAKER_01]: That's kind of really all you need For plates, by the way.
[SPEAKER_01]: Mumper plates is ideal.
[SPEAKER_00]: Yeah, it really is a big deal though It's not just ideal.
[SPEAKER_00]: It's kind of a big deal because if you don't have bumper plates Bro, it's just it's just chaos.
[SPEAKER_00]: We just are you know dropping if you're doing any you like
[SPEAKER_00]: any clean and jerks, any snatches, any really deadless, like high poles, you know, rack poles, like everything that you're doing is kind of, you're just, you're not being a good neighbor.
[SPEAKER_01]: I understand what you mean, but I do suspect that,
[SPEAKER_01]: you're used to this stuff like you know let's face it you know we got you got your own full set up you're going not you're just like brother this is like you're in it you know so you're dropping weights you don't gotta worry about your neighbor you don't gotta worry about damaging the concrete or whatever you know that you know the normal thing is you're just kind of going and to get and to say goodbye to that kind of stuff there's probably a big deal for you and I understand
[SPEAKER_01]: But I will tell you this, like I don't have bumper plates, but when I do deadless, I have never been a big slimmer of weights.
[SPEAKER_01]: Except when I was doing Olympic lifting, like for football, but we had full bumper plates the whole thing.
[SPEAKER_01]: But that, but that was a really part of my normal routine.
[SPEAKER_01]: It's the same thing.
[SPEAKER_01]: So the difference between being able to drop the weights full speed.
[SPEAKER_01]: or saving money.
[SPEAKER_01]: That's going to be up to you, you seem saying.
[SPEAKER_01]: So if we're concerned about budget, maybe we can start just laying the weights down a little bit more gently and be more friendly to our neighbors in family or whatever.
[SPEAKER_01]: So yeah, that's the way I see it.
[SPEAKER_01]: So that's squat rack rate right there.
[SPEAKER_01]: Even the cheap one is really kind of that that that Lynch pan of every and then everything kind of branches off in my opinion.
[SPEAKER_01]: Everything else you can do in the environment or at your home, any kind of like cardio, even like legs.
[SPEAKER_01]: Well, you got the squat racks, so you're good to go.
[SPEAKER_01]: But um, cardio you can run, you do jumping jacks, calisthenics, like there's a lot of cardio options in the wild.
[SPEAKER_01]: Perfies, yeah, without the, you know, so you can kind of make do.
[SPEAKER_01]: But it's really hard to replicate pull ups.
[SPEAKER_01]: um weight like loaded squats and pushes and stuff like it's it starts to get hard so if you have that squat rack with the adjustable bench and you know the squat rack things can kind of just you know right you're kind of good to go.
[SPEAKER_00]: I didn't make one more note.
[SPEAKER_00]: I don't wait that.
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