HMMR Podcast Episode 93: Without Weights

Strength coaches often take the weight room for granted. But what would you do if you did not have access to a bar and weights? On this week’s podcast we look at strategies to get stronger without weights. In addition, we tackle the latest listener questions.

Listen Now


To start out the episode we look answer some listener questions on Bondarchuk and Bosch. Then we dive into the topic at hand: training without weights. To start with, we looked at whether you can even achieve a high level without entering the weight room:

An athlete can reach a high level w/o standard lifting. You can get your tonnage in other ways. Click To Tweet There is no need to have weights just to have weights. If you improve w/o them, keep doing it. Click To Tweet Even with just one weight session a week you can get a lot stronger. @nick_g_garcia Click To Tweet

Lots of other means are available: kettlebells, dumbbells, medicine balls, and more. Nick and Martin discuss ideas on how to use each of these, but the key is you have to be creative. The process of analyzing this problem will improve you no matter what solution you choose.

Don't think of what you can't do, think of what you can. @bingisser Click To Tweet If you put that much thought into things, you'll already be ahead of 90% of your competition no… Click To Tweet

To hear more on these topics, listen to the full episode above. Also be sure to subscribe to our podcast and review it on iTunes.

Further Reading

The following links were referenced in the podcast or provide some additional reading material on the topic:

2 replies
  1. Tyler McCart
    Tyler McCart says:

    I am interested to hear more on the cleansing cycle. What it is? How it works? Why do it? When to do it? Is it apart of Coach B’s methodology? Thanks!

  2. Joe Burke
    Joe Burke says:

    Absolutely best lift outside the weight room…jumping pistol squat. Boris Zaitchouk, the first man over 80 meters in hammer, hated back and front squats. After he squatted 200 kilos for a single he never back squatted again, He, however, pistol squatted with jumps 4 sets of 8 at 40kilos. (Try it 🙂 Nice thing about pistol squats is that very little strain on the back so they can be used with athletes with sore backs.

    I had an athlete with no access to a squat rack work up over a year to 4 sets of 10 with 40lbs with pistol squats…vertical jump went from 28 to 34 inches over the same period.

    With young hammer throwers we never use the weight room! No need to do this until they get strong enough to need heavier weights. We do lift but only with dumbbells, kettlebells and bodyweight.

    People forget that 80-90% throws ( especially with hammer) are in themselves a form of weight training. I think heavy lifting especially with young throwers gets in the way of developing feel for the event.


Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *