Iron edge serious training 2014 by IronEdge

Serious Training 2014

Another huge year. Thanks to you guys, 2013 saw us consolidate our position as Australia’s premier high performance strength training brand. We sold to our 200,000th customer and put on more than 40 new staff. Things have sure come a long way since I was spray painting handmade in the backyard. Our customer base grew dramatically thanks mainly to the massive interest from the commercial gym sector. They are changing. They’ve realised that the ‘functional training methods’ (their term, not ours!) that elite athletes use can also apply to their members. It’s seen us launch a revolutionary turn-key fitout system called STZ (Serious Training Zones) that enables any gym to convert floor space to a high performance training zone. The response has been overwhelming with huge fitouts already completed for Fitness First, Good Life, Genesis and YMCA, Australia-wide. The best part is that we’ve done it without compromising any of our serious training principles. In response to this new demand, we shifted our manufacturing and warehousing to an enormous 6500m2 facility in Dandenong, Victoria. There we will be producing much of our steel range including Matrix Racks, Iron Cages, Assault Racks, Modular Storage Racks and more. All are designed, engineered and manufactured by our engineering team right here in Melbourne to standards that our competitors, with their cheap imports, can only dream of. Our brand ambassadors had a great 2013. Matt Murphy finished an incredible 2nd in the Spartan Race World Championships, Steve Pritchard was once again Australian Power Lifting Champion, and Derek Boyer set another World Record in car flipping. We also completed a state of the art fitout of Collingwood Football Club’s Westpac Centre and signed on with Carlton, Essendon and Sydney Swans Football clubs as their Official High Performance Training Equipment Partner. Our latest athlete signing is Pip Malone. Pip is one of the country’s most exciting CrossFit® talents. She’s aiming at the CrossFit® World Games and we’re gonna help her get there. Expect to see plenty of Pip in 2014. She’s a gun. Iron Edge was also involved in two major events in 2013; Spartan Race Australia, for whom we were the Official Race Equipment Supplier, and the inaugural ‘Schwartz’s Iron Edge Challenge’ – the biggest CrossFit® competition outside the regionals. Both were hugely successful and will enjoy our continued support in 2014. As always at Iron Edge we are staying focused. Because the more things change, the more they stay the same. We believe in serious training. And that means no compromises. We make that commitment to you. And if you’re prepared to make it back, we’ll guarantee your success. Stay strong!

Rick Ravensdale Founder & Managing Director Iron Edge

COLLINGWOOD FOOTBALL CLUB “When looking for equipment to fit out the elite training facilities at the Westpac Centre, we looked at many different equipment manufacturers and found that Iron Edge were able to supply products that would meet the specific needs of our strength program. “Rick and his team have been outstanding by providing excellent turnaround time, installation and followup service. Highly recommended for any business or individual looking to get an edge in their training.” Marty Girvan Strength Coach of the Collingwood Football Club

contents Conditioning – Pg 13

Kettlebells........................................... 15 Elevation Training Mask 2.0........... 22 Power Ropes...................................... 23 Rowers................................................. 25 Dead Balls........................................... 27 Medicine Balls................................... 29 Power Bands...................................... 31

Strength – Pg 35

Grip Tools............................................ 37 Torsonator........................................... 41 Power Bags........................................ 43 Bulgarian Bags.................................. 44 Aqua Bags and Slosh Balls............ 45 Power Clubs....................................... 47 Farmer’s Walk Handles................... 49 The Log............................................... 50 Mace Bell........................................... 50 Sledgehammers............................... 50 Sleds, Harnesses and Belts.......... 51 Dumbbells.......................................... 53

Weightlifting – Pg 55

Bumper Plates................................... 57 Custom Bumper Plates................... 61 Weight Plates..................................... 63 Barbells............................................... 65 Weightlifting Storage....................... 69 Belts and Wraps................................ 71 Weightlifting Accessories 73 Weightlifting Platform...................... 73 Wooden Jerk Boxes......................... 74 Weight Bench..................................... 75 Squat Stands..................................... 75 Barbell Collars................................... 76 Weightlifting Shoes.......................... 77

Bodyweight – Pg 79

Power Rings........................................ 81 Pull-Up Ropes.................................... 83 Climbing Ropes................................. 84 Crash Mat............................................ 84 Plyometric Boxes.............................. 85 Glute Ham Developers..................... 86 Power Vests........................................ 87 Speed Ropes...................................... 9 0 CrossCore 180 ®................................. 90 Parallettes........................................... 90

Racks – Pg 91

The Matrix........................................... 93 Free Standing Matrix........................ 95 Wide Cell Matrix................................ 96 Wall-Mounted Matrix....................... 97 Monkey Bars....................................... 98 Rack Attachments............................ 99 Rack Accessories............................. 100 Assault Rack...................................... 101 Iron Cage............................................. 103 Wall-Mounted Chin-up Bar............. 106 Modular Racking............................... 107

Rehab/Prehab – Pg 109

Rumble Roller..................................... 112 Foam Roller......................................... 112 Trigger Wheel..................................... 113 The Stick.............................................. 113 Posture Curve.................................... 113 Rehab/Prehab Videos...................... 113 Theracane........................................... 114 Beastie Balls....................................... 114 Massage Balls.................................... 114 Rock Tape........................................... 115 Rehband.............................................. 117

miscellaneous – Pg 119

Flooring................................................ 121 Clocks & Timers................................. 122 Yurbuds................................................ 123 Instructional DVD’s & Books.......... 124

Apparel – Pg 125

Iron Edge Apparel............................. 127 Inov-8 Shoes...................................... 129

Serious Training Zones – Pg 131 STZ Commercial................................ 133 STZ PT Studio.................................... 135 STZ Home Gym.................................. 137

Other – Pg 139

CrossFit® Boxes................................. 139 Certification Courses....................... 144 Obstacle Course Racing................. 145 Personal Training.............................. 147 TradePass........................................... 149 Why Choose Iron Edge.................... 150

Build Better Athletes Through Better Training Iron Edge isn’t seduced by fads or gimmicks. We just stock products that are proven to better the athlete. It’s resulted in a range that reflects over 100 years of strength training evolution. From Mace Bells, used by the incredible strongmen of the 1920’s, through to modern innovations like Iron Cages and Aqua Bags. We now stock over 1000 products and every one is capable of playing a useful role in your training program.

Serious Training Training properly is hard. There are no shortcuts. You have to be serious about it. For many, this is hard to accept. For the rest of you, there’s Iron Edge. Serious Training is our answer to all the lies, gimmicks and quick fixes that permeate the fitness industry. It’s the result of over 10 years of working with Australia’s elite athletes including AFL and NRL premiers, National Champions and the Defence Forces. It determines every product we sell, every workshop we run and every gym we fit out for one simple reason; it works. And that’s all that matters.

The Serious Training System: 1 Trains the primal body movements 2 Resistance must be three-dimensional 3 Vary the implements and the intensity 4 Train often 5 Incorporate pre-hab and re-hab protocols

Hi Josh. What’s an Aerospace Engineer doing working for Iron Edge?

Engineered

Like No O t h e r

Iron Edge has assembled the fitness industry's finest engineering team. Lead by Aerospace Engineer Josh Suffredini, they design, test and oversee the manufacture of Iron Edge products to ensure they are simply the best they can be. We thought you’d like to hear from Josh to explain why Iron Edge places so much importance on product engineering.

Well, to be honest, I never had any intention to work for Iron Edge. Don’t get me wrong, I’ve always been interested in fitness, from my early days as a competitive swimmer, to your standard gym routine, then CrossFit® and more recently strength and conditioning and powerlifting. I saved up all my spare money while at Uni to deck out my garage in Iron Edge gear so I could lift every day. It was a chance crossing of paths that led me to engineering here. When you see what Rick is trying to accomplish with Iron Edge, bringing serious training to everyone, it’s hard not to get involved. There is a lot more poor-quality fitness equipment than good in the market at the moment. I wanted to be part of the change that makes solid, reliable equipment available to everyone. Nobody deserves to suffer at their local gym on a rack that can barely support your weight, or a barbell that makes you bleed after one lift. Besides, I get to build new toys every day. Seriously, you can’t complain about that.

Tell us about your engineering team. Our team is a bit of a mix. We have mechanical engineers, aerospace engineers, structural engineers and a few engineering double degrees with business, industrial design and pure science. This gives us a very broad range of expertise when designing and manufacturing. Everyone attacks a problem in a different way and we get to combine the best of each methodology. What we all have in common is an interest in fitness, from casual sports to Olympic lifting and power lifting. Every night you’ll find the engineers out on the floor sweating it out with the rest of the Iron Edge team. The engineering team lives and breathes the serious training mentality. They push so hard to build a great quality product because they want to use that product when it’s done. It adds a whole new level to the engineering process.

What difference does having this expertise on-hand make to Iron Edge? Apart from the obvious advantages of having fully qualified engineers working to design our equipment, it allows direct interaction between all our staff and the people who gave them that equipment. The sales team get to discuss key points of a design with the engineers before a big meeting with a customer, helping to make sure the customer gets all the important information. The training team have a running wish-list of equipment they would like made. They can sit with the engineers and talk concepts and functionality. In return, when the engineers are unsure about something, they can sit with the training team and discuss the finer points of biomechanics. This works across every department of the company and extends to the customers. When a customer is unsure about the structure of a piece of equipment, the sales team just have to walk out the back and grab an engineer to talk to. When you’re importing that cheap piece of equipment, can they supply you with steel test certificates? Can they get the engineer on the line for you?

How important is it to innovate? Innovation can be a tricky one with fitness equipment. You always have to innovate, no doubt, but we’re not about to run off and invent a new piece of equipment to ‘get you ripped in six weeks’. That’s just not us. We know there is a certain set of movements the human body is built to perform. It’s a big set, but there are fundamental patterns you can’t avoid. Picking up a heavy bar off the ground, squatting ass to grass, sprinting up that hill with something heavy on your shoulder over and over again until you can barely stand. This is what builds the human machine, and we’re not about to f**k with that. When we innovate with design, our goal is to constantly bring you new ways to implement and facilitate these movement patterns. We don’t want your execution of these movements to be limited by your equipment, so we’re constantly working to make it more functional, give you more options, make it stronger, more durable, safer, expandable, and most importantly, design the equipment to fit the biomechanics. The equipment should promote the most natural movement, not constrain it.

What product are you most proud of? Oh, I’m not sure I can tell you that. We haven’t released it yet. All I can tell you is watch this space. We’ve got some big things in store for this next twelve months.

You guys are famously obsessive. What’s involved before you approve a product for market? There is a lot of work we put into a new product. The very short version would go something like this... We start with anywhere from several days to weeks and even months of research and conceptualising. We want to make sure that right from the start we have thought of every variable involved. We’ll then move on to the initial design of the product. At this stage we can put together anywhere from two to three to a dozen different designs, all with their own advantages. We get the whole team in to look at these designs and discuss - sometimes quite passionately the advantages of each option, until we have selected only a couple. We then move to prototyping. This is an iterative process of build, test and refine until the design has converged toward something we feel is worthy of the Iron Edge Badge. During the prototype testing phase we’ll do a few different things. Firstly, we test it for the human engineering aspects – the equipment’s geometric fit to the human body, if you will. We put the piece of equipment through almost every hand in the company and get feedback. We train on it ourselves and actively try to break it. We leave it on the showroom floor for customers to use and provide feedback. For speciality designs, we may even send them out to some professional contacts and have them punish it.

bring out their equivalent J-hook, they’re not looking at how the load is distributing back in to the upright under a 400kg bar. Or how maybe if you build it slightly differently you can pull the stress concentration away from that 8mm weld bead and on to the two 32 square cm cold bent support faces. There’s more to Iron Edge Finally, we physically try and find the equipment’s point of failure. equipment than a pass/fail ‘can it rack a barbell?’ Light Background This means we load the equipment as far as it can go and throwDark it Background around. We drop 250kg barbells onto racks from 1.5m. We try and bend things in half, tip them over, smash them; whatever it takes to find the point of failure. When we can’t break it under world record loads, then it’s good enough. Secondly, we will run a series of numerical simulations to predict the structural integrity of the piece of equipment. This gives us an indication of ultimate failure point, factor of safety and fatigue life. All the good stuff we need to know to keep you safe.

Now the design moves to manufacturing for a sample production piece. It’s here that we analyse the production method, the welding or bending sequence, the precision jig design, the laser finish, mass production variables like pre-stressing, heat absorption, etc. All the less-exciting stuff that basically ensures the product is top-quality. By the end of this we have in our hands one single sample of the exact final product that will be produced. We do this to make sure there aren’t any surprises on the product launch. Now, after a lot of paperwork, data entry, signatures, etc. the product is ready to hit the market.

Why manufacture in Australia? Look, I could give you a whole list of reasons; the quality of our steel, the supplier relationships, the highly-skilled fabrication staff, boosting the economy, you know, everything you hear on the news. All of this is true, but personally, I love Australian manufacturing for the control. When we need to make sure a process is done perfectly, when we have a quality issue or even just when we want to change something, all I have to do is walk out on to the fabrication floor. It’s direct at the ground level. Without that level of control I would not be confident to sit here right now and bet my degree on the fact that this stuff just won’t fail you.

What’s the difference between Iron Edge equipment and the cheap stuff? Whoa, where do I start? I may need that whiteboard… No, you want to know the real difference? The difference is that when I’m under a 200kg bar, at the bottom of my third squat, going for a rep PR and I can’t breathe and my entire body is on fire, I’m not thinking about what happens to me if I don’t make it back up. You know why? Because I’m standing inside an Iron Edge Iron Cage, with Australian designed, built and tested safety slings, and I know no matter what happens to me that cage isn’t going to give. I get to focus on standing up and nothing else. That’s the difference. The cheap equipment suppliers will always have similar equipment to us, with the same rough functionality and geometry. That’s what they do. But you know what they’re not thinking about? When they

Th e Badge t h at M at t e r s

The ‘IE Steel’ badge is your guarantee that the product is 100% designed, engineered and manufactured by Iron Edge in Australia. It’s the best it can be. If you’d like to read further about our engineering processes please go to: ironedge.com.au/engineering

IRON EDGE OFFI C I A L P A RTNER S A ND B R A ND A M B A S S A DOR S

PIP MALONE CROSSFIT® Athlete

AFL FOOTBALL Iron Edge's high performance training equipment has been the choice of AFL clubs for years. We now have Official High Performance Training Equipment Partner relationships with Collingwood, Carlton and Sydney. In 2013 Iron Edge fitted out the state of the art Westpac training Centre for Collingwood.

“Iron Edge have provided the Carlton Football Club with a diverse range of elite training equipment that has enabled us to outfit an elite training centre of excellence to optimise performance.” David Buttifant PhD High Performance Manager, Carlton Football Club

Pip is a former Olympic gymnast and one of Australia’s most outstanding prospects in CrossFit®. In her first year of competition, Pip finished 3rd at the 2013 Australian Regionals, earning a place in the CrossFit® World Games. Now fully dedicated to the sport of CrossFit®, Pip aims to join the world’s elite very soon. 2013: 3rd Australian CrossFit® Regionals 2013: 36th World CrossFit® Games 2012: Winner Schwartz’s Challenge

MARTIN NGUYEN

STEPHEN PRITCHARD

POWER LIFTER

Martin competes in GPC and ProRaw and is considered one of the world’s most promising power lifters. At 19 years old, in 2012 he broke the World Teen Record, squatting 227.5kg, benching 132.5kg and deadlifting 272.5kg (632.5kg). 2013: Winner GPC Raw Nationals 82.5kg class 2013: Australian Junior (U23) Record 687.5kg Total 2012: Australian & World Teen Record (U20) 632.5kg Total

MATT MURPHY OBSTACLE COURSE RACER Matt is Australia’s No.1 Obstacle Course Racer. A former triathlete, Matt began OCR in 2012. In 2013 he was undefeated in all six events that he entered including Spartan Race, Tough Mudder and The Stampede. Matt finished second in the 2013 Spartan Race World Championship. 2012 - Winner Tough Mudder Melbourne 2013 - Winner The Stampede 2013 - Winner Spartan Race Melbourne 2013 - Winner Spartan Race Sydney 2013 - Winner VIC Tough Bloke Challenge 2013 - Winner Blood Sweat and Fears NT 2013 - 2nd Place Spartan World Championship,USA

The undisputed king of Australian Raw Power Lifting. Stephen Pritchard has won 4 straight Australian titles and was 3rd in the World in 2013. He holds numerous Australian, Oceania and Commonwealth records. Australia Power Lifting Champion 2010, 2011, 2012, 2013

DEREK BOyER STRONGMAN Derek has been Australian Strongman Champion an incredible 15 years straight. In 1998 he was a finalist in the World’s Strongest Man. Derek holds numerous strongman World Records in events as diverse as car flipping, truck pulling, V8 engine carry and Super Yolk. 1997-2013 Australia’s Strongest Man 1998 WSM Finalist

2 0 1 3 S pa r t a n r ac e w o r l d c h a m p i o n s h i ps

It was September 23, 2013 at Killington Ski resort in Vermont, USA. The day I had been obsessing over for months had come. I was standing at the start line with 400 of the world’s best obstacle course racers about to tackle the toughest course ever designed. It was the Spartan Race World Championships.

r e cap b y m a t t m u r p h y

At 8am the gun sounded. Game on.

The field was formidable. There was US 50-Mile champion and record holder Cody Moat, the unbeatable Hobie Call (obstacle race pioneer and former Olympic marathon runner), past Boston Marathon winners, World Mountain Running Champions and the cream of the world’s obstacle racing community. I positioned myself well from the start. I made sure I wasn’t tripped up and stayed close to some of the big names. We were heading straight up the longest, steepest mountain on the ski hill. It was hands on the quads gasping for air. Basically a walking race. It took 40 minutes to reach the summit and already the field had spread out over 15 minutes. I was 2 minutes off the lead and feeling ok. But the brutality of the start had rocked everyone. As soon as we crested the pinnacle we were sent straight down the other side. There was no track or cut-in. Just dense bush. It was so steep that standing in one spot wasn’t possible. My quads felt like they were going to burst. It was far worse than going up. After 15 minutes of struggle I saw a marshall standing at a small clearing at the bottom of the mountain. ‘Finally some flat ground and some rest!’ I thought. Alas, no chance. To my right, the leaders were heading straight up the next mountain. Climb two and I was in 7th place, running with the guys favoured to do well. It was a good position to be. We reached the summit and once again were sent straight back down the other side. By now my quads were really starting to burn. Little did I know that I wasn’t alone. Many were struggling. I thought I was finding the descents hard. Up ahead a Boston marathon winner dropped to the ground with a broken ankle. Not that anyone realised. We all practically jumped over him. After reaching the bottom we came to a clearing and saw a crowd hovering around a pile of sand bags next to a cliff face. We were directed to grab a sand bag and go up. It was incredibly steep. Just crawling was hard enough, but they

wanted us to take a sand bag as well! When I first lifted the bag I though it was a joke because it was so heavy. It was only 35kg but after racing for an hour it felt like 135kg. And they wanted us to take it straight up a mountain for over a mile.

The course flattened for about 30 minutes. I was managing the cramps a bit better and began focusing on holding 5th place. We then descended to the main area where more obstacles sat in a small, freezing lake. This was where the magic happened for me.

During the ascent, I started to catch up on 4th, 5th and 6th. I had been doing a lot of strength work in the gym and it seemed to be paying off. The guys in front kept stopping and readjusting their bags, whereas Hobe and myself kept an even pace. We passed one rival after another. By the time we got to the top we were in equal 4th; encouraging, given the quality of people already behind us. We both dropped our bags to loosen our backs before tackling the descent. Going down was crazy. I thought my knees would be dislocated by the combined pressure of the slope and the weight of the bag. We started passing guys still on the ascent 10 minutes behind and saw their disbelieving faces. Some already were broken.

The objective was to swim to a rope, climb to the top and ring the bell. From there, it was another freezing 50m swim to the traverse wall. I still have no idea how I made it. I couldn’t feel much of my body at all - my body was so numb. After the wall came the biggest obstacle. We had to swim to another rope climb, then up onto a Tarzan swing from where you had to swing from rope to rope. Out of 4000 participants across the weekend, only 15 people completed this stage without penalty. And through some miracle I was one of them. I swam to shore and ran straight past Matt Novacavich. He had failed the obstacle and was now battling through cramps and 30 penalty burpees.

Looking back, I was a little scared after the sand bag carry that I might not even finish. My body didn’t feel right and I was only halfway into the race. Then my nutrition plan started to kick in. I’d set my watch to go off every 25 minutes. No matter how I felt, I would take on some fuel. With the course being so reliant on large muscle groups it was proving to be a master stroke.

2 minutes later up a short, steep climb, I passed Cody Moat. He was just standing there, delirious; his cramping was so bad he couldn’t move. As I ran the spectators that lined the track started shouting, ‘You’re in 3rd! You’re in 3rd!’. But I wasn’t smiling. I was almost ready to stop. The course simply would not let up. There was climb after climb after climb. Even going over the 7-foot walls and simply crawling was torture because I could hardly flex my legs any more. At one point I picked up an atlas stone and my whole posterior chain seized up and locked. It was like I was having a seizure.

Around 2 minutes later, up a really steep short climb I passed Cody Moat just standing there looking completely out of it in pain from cramping so bad he couldn’t move... Next thing I thought was ‘Shit - I am in 3rd place here! Now 2 hours in and we still hadn’t tackled a lot of obstacles. We feared the worst. And we weren’t let down. They started with a huge barbed wire crawl. As did my agonising cramps. It was getting really hard now and I was starting to doubt myself. The cramps were constant. I worried others weren’t suffering from them and that I may have to stop. I exited the crawl in 5th place. The cramps ensured Hobie had gotten away from me. After the crawl, we ran 40m straight to the spear throw. I shaped up, felt confident, released it perfectly and bang –the spear went straight into the wire holding the bail of hay together. It fell out; it was crushing. I now had 30 burpees to push my cramp ridden body through. By this time, Hobe had 4 minutes on me in 4th. Hunter was 3rd. And the leaders Cody Moat and Matt Novachavich (both worldclass runners) were a further 5 minutes in front.

By now my drive was almost extinguished. I had no desire to hurt any more. Getting to second place was not a priority. I just wanted to finish and escape the pain. But, cruelly, we were given no idea how far there was left to go. I walked the next climb. Simply changing stride length by a centimetre caused cramping. I just had to carefully put one leg in front of the other. At the summit I finally saw the finish line; one more descent and I was there. Gingerly, I stumbled down the steep hill for the last time. I got to the bottom exhausted yet quietly rejoicing in the knowledge that in 200m I was done. But no. I was directed to grab another sand bag and lug it back up the mountain. I couldn’t believe it. Shattered, I pushed on. Somewhere a spectator yelled, ‘Hunter is right there!’ I looked up and sure enough, about 200m ahead, was Hunter in 2nd place. I don’t know how but somehow I found something. I stopped staggering and willed myself upright. I started to run. Within 5 minutes I caught Hunter and went straight by him without a word. Second place was mine. And that’s how I finished. I’d finally achieved my goal –a podium finish at the World Championships. In all it was 3 hours 45 minutes of pure hell. Bring on 2014.

CONDITIONING A multitude of strenuous and engaging ways to build work capacity. Implements like Kettlebells, Dead Balls and Power Ropes will challenge not only your fitness but your notions of how to apply it.

kettlebells the unfair advantage Kettlebells started life in rural Russia. Originally used as grain weights, they soon became the training tool of choice for the Soviet Army and the nationâ&#x20AC;&#x2122;s dominant Olympic weightlifters. With their displaced centre of mass and infinite array of exercises, nothing compares to kettlebells for a brutal strength and cardio workout.

CONDITIONING

pro or classic grade?

Choosing a professional or classic grade kettlebell all depends on the kind of lifting you’re doing. Pro Grade Pro Grade kettlebells are the most comfortable to use. Their standardised size means that once you have mastered technique with one bell, that technique will directly transfer to any other bell – all you have to do is accommodate the weight difference. Pro Grade kettlebells are perfectly balanced and designed to move optimally through the air in ballistic lifts (such as swings, snatches, cleans and jerks). The handle of the Pro Grade kettlebell is raw steel, making it perfect for chalking to achieve the right amount of grip. The handle is of optimal diameter to minimize grip fatigue. The Pro Grade kettlebell allows you to train your whole body before your grip gives out.

The Pro Grade kettlebell is your choice if: • You want to train ballistic lifts such as swings, snatches and jerks • You want to be able to prepare the handle properly to minimise the loss of grip • You want a full body (rather than a grip-focused) workout • You want to compete in the ‘Kettlebell Sport’ Girevoy

classic Grade Classic kettlebells increase in bell size and handle thickness as the weight increases. Classic kettlebells have a thicker handle than the Pro Grade kettlebells from 16kg upwards. This means they will work your grip, which is great if you want forearms of steel. Some martial artists pick the Classic bells specifically for this reason. The Classic kettlebell has a thin powder-coat, which gives a seamless, smooth finish that will help to prevent calluses.

Classic kettlebells are going to be best if: • You want an intense grip workout. • You aren’t doing much ballistic lifting but more grinding exercises like presses, rows and squats. • You want to progress beyond 48kg, up to the 80kg limit

What’s the ideal kettlebell starting weight? The most challenging movements with a kettlebell will usually be overhead exercises such as the military press, Turkish get-up and windmill. Therefore, you want to pick a weight that will enable you to learn and perform these exercises safely and effectively. If you use one kettlebell instead of two, you can still get plenty of benefit from exercises in which the weight is easier to move, such as swings and squats, simply by performing more reps or increasing the amount of time you’re lifting for. A kettlebell is a very different implement to a dumbbell, and you will need to start with a weight that is lighter than the weight you can military press with a dumbbell.

Men: • Men who haven’t done any resistance training are generally best starting with a 12kg kettlebell • Men who have done some resistance training or have a reasonable baseline level of strength are usually able to start with a 16kg kettlebell • The most common mistake men make is overestimating their starting weight – kettlebell lifting requires skill, mobility and flexibility, so even men who are quite strong will need to develop skills with a 16kg kettlebell before moving up in weight.

Women: • Women who haven’t done any resistance training are generally best starting with a 6kg or 8kg kettlebell • Women who have done some resistance training or have a reasonable baseline level of strength are usually able to start with an 8kg or 10kg kettlebell • The most common mistake women make is underestimating their strength and thinking that 6kg or 8kg is far too heavy for them. It’s not. In 99% of cases, the 6kg or 8kg is the ideal starting weight. 16

pro grade kettlebells

new seamless finish

our New generation bell â&#x20AC;&#x201C; seamless finish The kettlebell may seem to be the ultimate in low-fi training joy; after all, how complex can you get about a cannonball with a handle? Just as the Classic shape gave birth to the Pro-Grade Kettlebell â&#x20AC;&#x201C; a bell better-suited to the rigours of Girevoy sport â&#x20AC;&#x201C; the new generation Pro-Grade Kettlebell is a step up again. In this case, a more sophisticated manufacturing process yields a better bell. As the kettlebell is cast in two separate halves, the new process makes for a literally seamless finish, which makes it absolutely smooth in your hand. After ten minutes of jerks, this will make an enormous difference to the skin of your palms. The new bells also have tighter weight tolerances than before, as well as bearing a better finish. Both the numerals denoting the weight and the Iron Edge logo are engraved, which means that your bells stay labeled, regardless of their age and experience.

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CONDITIONING

classic kettlebells Our Classic range of kettlebells is the most extensive in Australia. Durable, with a smooth finish and the correct design dimensions, these bells are hard to beat.

32kg

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all kettlebells now available in neoprene

custom kettlebells

Neoprene bells have all the appeal and quality of regular pro-grade & classic Grade bells, but have been wrapped in durable, hard-wearing neoprene.

Stand out from the crowd with custom- branded kettlebells

IN STO

Minimum order quantities and longer lead times apply, but if you want personalised/custom branded kettlebells, then contact us for more info.

NEW

The neoprene coating provides an extra degree of protection for both the bells and anything they may come in contact with (floors, walls, feet, whatever) making them an ideal option for those commercial clubs wanting bells that look new for as long possible.

Deck out your bells with company colours and your business name. Enhance your brand further and make kettlebell workouts a better user experience.

IN STO

Adjustable Kettlebell

Kettlebell rack

The Adjustable Kettlebell is the ultimate in practical training at home.

The rack is constructed of solid steel, supporting two shelves broad and long enough to hold as many as 14 Pro-Grade kettlebells. The number of classic bells depends entirely on the size of the bells.

This single bell effectively gives you a set of bells ranging from 12kg, all the way up to 32kg. This provides loads suitable for all exercises, as well as catering for many years of strength gains. The Adjustable Kettlebell has been designed in the shape of the Pro Grade for added performance and comes with a spanner and Allen key so you can get started straight away.

redesigned to bring you a rack worthy of our kettlebells

The rack itself weighs a total of 50 kilograms and comes with pre-tapped allen bolts to make assembly as easy as possible.

Kettlebell starter packs Our kettlebell packs are our best-sellers: Quality instruction is vital when using kettlebells for the first time. Check out our most popular packs.

Male Starter Pack 1 x 16kg Classic 1 x 24kg Classic 1 x ‘The Ultimate Kettlebell Workout Guide’ DVD 1 x ‘Get The Unfair Advantage With Kettlebells’ Male DVD

Female Starter Pack Deluxe 1 x 6kg Classic 1 x 8kg Classic 1 x 10kg Classic 1 x ‘Get The Unfair Advantage With Kettlebells’ Female DVD Iron Edge Sweatbands

KETTLEBELL FAST START GUIDE Are you new to kettlebell training?

Male Pro Grade Starter Pack 1 x 16kg Pro Grade 1 x 24kg Pro Grade 1 x ‘The Ultimate Kettlebell Workout Guide’ DVD 1 x ‘Get The Unfair Advantage With Kettlebells’ Male DVD

For more kettlebell packs visit: ironedge.com.au/kettlebell-range 19

Female Pro Grade Starter Pack 1 x 8kg Pro Grade 1 x 12kg Pro Grade 1 x ‘Get The Unfair Advantage With Kettlebells’ Female DVD 1 x ‘The Ultimate Kettlebell Workout Guide’ DVD Iron Edge Sweatbands

The team at Iron Edge have put together a FREE Fast Start Guide. This is an ideal starting point for those interested in kettlebells but are not sure what the fuss is about. To get yourself a copy visit: ironedge.com.au/kettlebell-guide

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T h e B e s t B as e for the Kettleb e l l S n atc h by Emily Friedel

Mas t e r o f sp o r t , W K C W o r l d C h a m p i o n 2 0 1 0 , 2 0 1 1

The snatch is the most technical of all the kettlebell-specific lifts (that is, lifts that must be performed in a specific manner with the kettlebell). In Australia, it has only been over the past few years that we have had access to some of the best kettlebell lifters in the world and, as a result, have begun to understand just how complex this lift is. Learning from the likes of Ivan Denisov (literally the best kettlebell snatcher of all time) and Valery Fedorenko has given us invaluable insights into best practice for lifting technique. Seven years ago when I first started lifting kettlebells it was standard (at least standard outside of Eastern Bloc countries) to use the high pull as a precursor to the snatch. This was possibly intended to make the kettlebell version of the lift analogous to the barbell version, since the barbell snatch follows the same path as the barbell high pull. The kettlebell snatch, however, doesn’t have that much in common with its barbell counterpart and they have quite different aims: the kettlebell aims for power endurance, the barbell for maximal power. In addition, to state the obvious, the kettlebell snatch and barbell snatch are performed with objects that do not resemble one another at all. Importantly, though, any snatch should aim to move the object along the most efficient path: the more efficient the path, the greater the weight that can be moved either in terms of a single rep or in terms of the total volume. The problem with using the high pull as a precursor to the snatch is that it doesn’t move the kettlebell along the most efficient path to overhead lockout. Generally, the high pull is taught from a swing base where there is a single hip and leg extension to propel the kettlebell into the upswing. With this swing base, force is applied at the end of the back swing as the lifter extends their legs and hips to stand up.

Force applied at the end of the back swing will send the kettlebell forward: if you were to let go of the kettlebell on the upswing it would fly across the room in front of you. This forwards movement then requires the lifter to pull back with the arm - the “high pull” component - to bring the kettlebell in towards the body in order to get it closer to where it should be for overhead lockout.

As the kettlebell swings into the back swing, instead of absorbing the shock by sitting back with a single flexion of the legs before standing up, follow the kettlebell back so that the legs extend (not necessarily to full lockout) at the end of the back swing. As a bonus, you will also get more out of the stretch shortening cycle of the hamstrings.

This forwards and backwards movement is a giant power leak, according to Denisov in the snatch: “Too much horizontal speed is very bad.”

After the kettlebell reaches its natural end-point in the back swing, the change in direction to initiate the upswing comes not from standing up, but from flexing the knees again (this is the “second dip”). The kettlebell will swing forward in response to this second dip, allowing you to then stand up and apply force as it passes just in front of the knees. Denisov recommends that the shoulders stay at the same level, moving horizontally only, until the kettlebell reaches the knees, at which point the shoulders move vertically as a result of standing up and applying force. If you get the timing right, and apply sufficient force, the kettlebell should float upwards (if you let it go it would continue to fly upwards, rather than forwards).

The increased reliance on the upper body in the high pull, in particular the fact that it will cause over-gripping, will also prematurely fatigue the weakest links in the lift. Fedorenko identifies this as one of the reasons people struggle with the snatch: “People try to use the max strength [in the] grip, that’s the mistake. You [have] to … spread your energy.” Further to this, most people will pull the kettlebell out to the side of their body when performing a kettlebell high pull, which adds unnecessary lateral movement into the mix (more power leakage). The best way to propel the kettlebell up to overhead lockout is to apply force when it passes just in front of the knees. Applying force at this point will send the kettlebell upwards, rather than forwards; this enables the legs to be used to generate power and once the legs have done their job the grip gets a rest. In fact, one of Fedorenko’s tips for saving your grip is simply: “Make sure your legs [are] working.” So how do you apply force as the kettlebell passes in front of the knees rather than at the end of the back swing? You add a “second dip”.

Apart from increased efficiency and therefore, better training outcomes, learning to use the lower body properly also decreases the risk of injury. The hands, wrists, elbows and shoulders are the most vulnerable to injury and over-training in the kettlebell snatch; using the lower body as much as possible takes unnecessary stress off these areas. The high pull is arguably the quickest and easiest way to progress to snatching a kettlebell, but the “double dip” swing base will get you better training outcomes with reduced injury risk and should therefore be regarded as best practice.

Kettlebell Education videos The Ultimate Kettlebell Workout Guide DVD With no less than 45 workouts, this is easily the most comprehensive workalong DVD on the market.

Get The Unfair Advantage With Kettlebells – Male DVD The ultimate introduction to kettlebell training. Includes BONUS workout download.

MEN

ebook

posters

42 Best Kettlebell Exercises ebook

level 1 & level 2 kettlebell posters

Get The Unfair Advantage With Kettlebells – Female DVD The ultimate introduction to kettlebell training. Includes BONUS workout download.

WOMEN

online kettlebell training The Complete Kettlebell Training Resource by IRON EDGE. the world’s most comprehensive online kettlebell training. Access a complete range of kettlebell exercises, broken down across 150 videos. All instruction comes by way of Australia’s leading practitioners who demonstrate each exercise and its variations in detail, exploring them in terms of common mistakes and corrections. We are confident that, short of attending one of our courses, there is no better way to acquaint yourself with one of the best strength and conditioning tools out there. ironedge.com.au/kettlebell-training-resource

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Elevation training mask 2.0 The Elevation Training Mask 2.0 has a simple purpose – to condition your lungs and diaphragm to develop your overall cardio and endurance. Essentially, the Elevation Mask 2.0 provides resistance training for your lungs. Through the use of an adjustable valve system, oxygen intake is restricted during exercise. This restriction of oxygen forces your lungs and diaphragm to work overtime, resulting in a pulmonary system that can process more oxygen, more effectively. The mask comes with three interchangeable valves which control the flow rate of air into the mask. This acts to vary the level of intensity, mimicking the difficulties of training at altitudes of 3000ft, 6000ft, 9000ft, 12,000ft, 15,000ft & 18,000ft. The Training Mask doesn’t change the partial pressure of oxygen; however, it does force your body to adapt to restricted oxygen levels. • Conditions the lungs by creating pulmonary resistance • Strengthens the diaphragm • Increases the surface area and elasticity of alveoli • Increases lung capacity • Increases anaerobic thresholds

power ropes for A Truly Brutal Workout The Power Rope is classic Iron Edge; a new, unusual implement with a pain factor that far outstrips its innocuous appearance.

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Simple to set up and equally as simple to use, power ropes provide an intense upper-body workout in a very brief period of time. Five minutes with a Power Rope and people will walk around it forever after as though it’s a snake.

15m Power Rope, 1.5” thick Made from sisal with sealed ends.

The benefits of Power Rope training are twofold; it provides a gruelling cardiovascular workout while training both grip strength and shoulder endurance. Power Ropes will deliver great cardio results without the pounding and stress of running long distances. An extra benefit of working with ropes is that they require a coordinated physical effort emanating from the core; you have to use your core as the prime stabiliser to keep the ropes going.

15m Enduro Rope 1.5” thick Plastic non-shedding and incredibly long lasting.

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Ropes don’t require a high level of skill to use; minimal instruction and practice is all you need to get started. They are easy to store and because they are not mechanically complex, are very easy to maintain. Power Ropes are also available with nylon casing that protects them from the elements and prevents them from shedding. This makes them ideal for training outdoors.

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15m Power Rope, 2’’ thick Made from sisal with sealed ends.

15m Power Rope with Nylon Casing, 1.5” thick Nylon cover and sealed ends provides a longer lifespan.

15m Power Rope with Nylon Casing, 2” thick Nylon cover and sealed ends provides a longer lifespan.

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power rope accessories

Rope Anchor Attach to wall or floor for secure anchoring point.

15m Power Rope Pack 1 x 15m Power Rope, 1.5 thick 1 x 15m Power Rope, 2’’ thick 1 x Utility Strap

Power Rope Pack with Nylon Casing 1 x 15m Power Rope, 1.5” thick with nylon casing 1 x 15m Power Rope, 2’’ thick with nylon casing 1 x Utility Strap

Complete Rope Pack 1 x 15m Power Rope, 1.5” thick 1 x Rope Anchor 1 x Rope Wall Mount 1 x Utility Strap

Rope Wall mount Store your Power Rope off the floor and out of the way.

iron edge power ropes ebook The Power Ropes eBook takes you through 21 of the best rope exercises with detailed instructions and images.

rowers one of the best full-body warm-ups Rowing is a full-body workout that conditions you toward fluid, synergistic movement of the upper and lower body. Iron Edge has traditionally had an informal policy of no machines, but the rower is durable, reliable and so valuable to a premium set-up, we decided to make them available.

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Concept 2 rowers The Concept 2 rower is an iconic piece of equipment renowned for its precision engineering, durability and reliability. For this reason, they’re a fixture in almost every single professional athlete’s training facility, PT studio, commercial gym and CrossFit® box around Australia. C2 Model D Rower

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C2 Model E Rower

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C2 Model D Rower - Black Edition

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water rowers Ordinary wind rowers rely on a turbine to generate variable resistance. The Water Rower’s ingenious design means that a flywheel immersed in water provides the resistance. For this reason, the experience of rowing on the Water Rower is identical to that of rowing in a boat where the ‘Law of Cubes’ applies; doubling the speed requires an eight-fold increase in power. Essentially, you provide your own level of resistance because if you want to go faster, you need to row harder. Iron Edge stocks two models of the Water Rower. The M Series is made from tubular steel, while the A1 Series is made from Appalachian hardwood. Both models are made by hand in the USA.

WaterRower - A1 Studio Edition

waterrower - m series edition

dead balls The Ultimate Portable Dead Weight Iron Edge Dead Balls provide a range of training benefits, including: • Increased strength, power, metabolic conditioning and acceleration • Increased difficulty for traditional exercises including squats, lunges and cleans, whilst being soft and comfortable to hold • They won’t bounce or roll away, making program prescription outside or in small areas much easier because you can trust the dead ball to remain where it lands • Dead Balls are almost unbreakable, so they can be slammed, thrown, pushed, heaved, dropped and beaten without fear of falling apart.

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e f f e c t i v e n e ss o f Dead Ball training by Derek Boyer – undefeated winner for 15 years at Australia’s Strongest Man competition

What makes Dead Ball training so effective - and necessary - is that unlike the normal well-balanced and symmetricallyloaded gym training systems you may have become very good at, Dead Balls present as a pliable, shape-changing and awkward training tool that shifts the weight and load around your body to misload your lifting. It makes your job harder, but is far more effective for developing Real World Strength. Effective Dead Ball training represents what I deliver as a "Non-Symmetrical Training Environment", as opposed to the common gym-oriented training systems that are largely "Symmetrical Training Environments / Systems" that use nicely balanced bars and machines that don’t require much balancing to be effective. I know, because over the years I have become very strong at conventional squatting, dead lifting and benching. However, I realised quite some time ago that when you misload any exercise you lose all your strength if you are not used to it. I learnt this lesson the hard way competing on the World Strongest Man Circuit when I first had to flip cars and carry awkward objects - none of which are

I’m guessing you are a strong guy, so squat with good form as many full depth repetitions as you can with a bar loaded with 100kg. Most strong guys I do this with will comfortably manage 20 to 30 repetitions. Now rest completely until you can do it again.

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85kg

Here's a challenge for you right now!

The real world is no different. The real world is a nonsymmetrical, unyielding bitch of a place that doesn't care for your comfort. So you may ask yourself, ‘Why am I still persisting with second-rate strength training systems that do not cross-over that well?’

I personally use Dead Balls in my own training to get stronger! My personal record is to shoulder an 85kg Dead Ball for 16 repetitions in one minute. I use a variety of different weighted DB's to train explosive repetition in a number of specialised exercises and high-performance training routines that I have devised to increase my overall "Real World Strength". My routines are deceptively short, taking between 5 to 10 minutes, but are so brutally intense they would bring the best athletes to their knees.

symmetrical. The lesson I learnt was that if you are not prepared, you will fail badly.

I'd like to introduce to you the underground revolution that is fast-becoming the bigticket training tool to elite performance. In my opinion, the sheer effectiveness of Dead Ball training will surpass all other training systems. the reason why I personally endorse, exhibit, lecture and present to audiences like Richmond FC and Melbourne Rebels is because they are examples of elite athletes that get it.

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Now lift and shoulder the smaller weighted 85kg Dead Ball and perform as many full depth squat repetitions as you can manage! What you will notice straight away is just how much you suck at Dead Ball Squats. Most guys will struggle with 1 or 2 repetitions before they fail. Welcome to Non Symmetrical training! Elite trainers should acquire an 85kg Challenge Ball, 55kg Body conditioning Ball and a 35kg explosive Throwing Ball. Then go to my website and download the definitive "How To" on effective Dead Ball Training called “Dead Ball Master Class”. It will show you graphically all the specialised exercises you will need to become effectively stronger and clearly illustrate the specific training programs that you should perform to increase performance. At the end of the book you will be challenged with a specific strength & performance test that you should perform straight away then revisit 6 weeks later.

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Go to derekboyer.com/store, and download your PDF "Dead Ball Master Class" now to build Real World Strength and keep an eye out for my next Dead Ball Master Class Workshop. Follow me for updates on; www.facebook.com/derek.boyer.75

medicine balls Australia’s Biggest And Best Range Medicine Balls have endless applications, and can be used for a diverse range of activities: • Development of power, strength, acceleration and speed in both sagittal and rotational motions • They can be thrown, pushed, slammed or held • Medicine Balls are highly portable and weather-proof, meaning they are well-suited to outdoor use.

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EXCLUSIVE

LUSIVE TO

dynamax

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Tougher than tough Dynamax balls are hand-made in the United States from 70% recycled materials. The balls are constructed from the bestquality materials so that with extended use, the load remains centered and the balls retain dimensional stability and balance. They are as tough – or tougher – than anyone that has ever put their hands on them and come with a two-year warranty against damage. Dynamax says that less that 0.25% of their balls have required warranty replacement and that the seams simply will not break, provided they are used within the scope of intended use (see manufacturers warranty details).

6 LBS

8 LBS

12 LBS

14 LBS

20 LBS

30 LBS

Iron Edge is proud to be the exclusive Australian distributor of Dynamax. We stock the 6, 8, 12, 14, 20 and 30 pound balls.

premium medicine balls 4 kg

5 kg

6 kg

Extreme durability

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Most medicine balls are not much more than a weighted basketball. The more force that you can apply to the ball, the greater your development is going to be. This sort of activity, however, requires a very durable ball indeed.

If there’s one thing every gym needs, it’s an industrial-strength medicine ball.

3 kg

2 kg

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Iron Edge has manufactured the toughest ball you’re going to find, entirely in Australia. We’ve done it by using a superior blend of rubber that, while increasing the cost, is far superior in durability, performance, appearance and ultimately, longevity. Sizes ranging between 2 to 10 kilograms, in easily identifiable colours.

7 kg

8kg

9 kg

10 kg

power bands strength beyond strenGH Resistance band training offers limitless ways to work out. Whether youâ&#x20AC;&#x2122;re looking for strength, speed, agility or rehabilitation, thereâ&#x20AC;&#x2122;s a band and a training option available. Due to their portable nature, Power Bands are ready to go whenever you are.

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W h at a r e P o w e r B a n d s ? Power Bands are closed-loop resistance bands. They are much stronger, more durable and more versatile than the commonly used tubular Theraband. Unlike most other resistance bands, Power Bands are made of multiple layers of latex bonded together with a strong epoxy. This makes them less prone to snapping than ordinary resistance bands that are made from moulded latex.

Power Bands come in various sizes and resistances: 41’’ Power Bands (resistance range: 5lbs – 200lbs) are suitable for:

• All pushing and pulling upper body exercises such as chest presses, shoulder presses and rows • Adding resistance to bodyweight exercises such as push ups and squats • Providing assistance to build up strength for bodyweight exercises such as chin ups and dips • Adding accommodating resistance to barbell exercises such as squats, bench press and dead lifts • Adding resistance to, and forcing greater power generation in kettlebell exercises such as swings and jerks • Facilitating stretching, including PNF stretching • Tractioning of various joints to improve mobility and range of motion. Two Metre Agility Bands are designed for agility drills and are ideal for:

12’’ Power Bands (resistance range: 20lbs – 300lbs) are great for:

• Accommodating resistance for dead lifting and bench pressing • Prehab/rehab for knees and hips (e.g. lateral band walks). 12’’ Micro Bands offer a range of resistances below from 5-50lbs, and are great for:

• Increased activation of shoulder stabilising muscles during exercise (loop around elbows during presses, chin ups and Power Club work) • Increased activation of knee-stabilising muscles during exercise (loop around knees or ankles to improve glute and VMO activation and improve knee tracking) • Shoulder mobility/strengthening drills such as wall walks.

Power Bands are useful for: • Strength and power training • Speed and agility training

• Developing power for sprints

• Jumping/plyometrics

• Developing agility and speed in multiple directions (including backwards and sideways)

• Flexibility and tractioning exercises

• Full body agility drills such as bear crawls

• Prehabilitation/rehabilitation.

• Opposing resisted partner work (the band will comfortably fit two people).

• Joint mobility

I travel a lot for work, so I need something lightweight and versatile. These Power Bands are brilliant! The resistances on the large ones is so strong that I can get a strength workout anywhere. I highly recommend them. So simple, yet so effective. — Steve Moralis Iron Edge customer

41-inch Power Bands

Two-Metre Agility Bands A great tool for increasing speed, acceleration and agility.

Offering multiple training applications, Power Bands are ideal for any fitness enthusiast wanting a versatile and portable training tool. Suitable for strength and power applications, rehab and prehab as well as flexibility training, there’s a Power Band for every situation.

2m Agility Band – Standard Develop explosive power and speed.

Our Power Bands are closed loop and come in many different resistances. These bands are multi-layered, long-lasting and virtually unbreakable. Our bands are guaranteed to stretch two-and-a-half times their normal resting length.

2m Agility Band – Monster Will challenge even the most powerful athletes.

Small Power Bands 41” loop x 2 Resistance: 25-80lbs.

The Ultimate Tug of War Pack 1 x 4m Climbing Rope 1 x Standard Agility Band 1 x Band Utility Strap 2 x Carabiners Tiny Power Bands 41’’ loop x 2 Resistance: 5-25lbs.

Super-Mini Power Bands 41” loop x 2 Resistance: 5-35lbs.

Mini Power Bands 41” loop x 2 Resistance: 10-50lbs.

Medium Power Bands 41” loop x 2 Resistance: 50-120lbs.

Large Power Bands 41” loop x 2 Resistance: 60-150lbs.

Monster Power Bands 41” loop x 2 Resistance: 80-200lbs.

12-inch Power Bands Our range of 12-inch bands makes setting up band-resisted lifting easy. No more doubling up (or more) increasing the life-span of the band. No more shredding or knotting. Simply hook them over the loaded dead lift bar, stand on them and you’re ready to go.

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micro Bands

accessories

Micro Bands offer new and alternative ways to ramp up your training. They are best suited to warm ups, activation drills (especially glute and rotator cuff), improving squatting form or to increase the demand of familiar exercises

Band Handles x 2 • Safer and stronger grip • Natural hold and less awkward • Protects the band, ensuring a longer lifespan

Micro Band – EXtra Heavy

• Great for any upper body pushing and pulling exercises along with rotational and dead-lift movements

Micro Band – Heavy Micro Band – Medium Micro Band – Light

Band Utility Strap • Link bands easily

Micro Band – extra-light

• Use as a door jam • Protects the band from rough attachments, ensuring a longer life-span

Resistance tubing iron edge Power Bands ‘Strength Beyond Strength’ DVD by Iron Edge In this DVD, the team from Iron Edge take you through over 40 of the most popular and effective Power Band exercises. Light Resistance Tubing

Medium Resistance Tubing

Heavy Resistance Tubing

Band Anchor Attach to the floor or wall as an anchor point for your band or rope.

Super-Mini Power Bands 12” loop x 2

Large Power Bands 12” loop x 2

Mini Power Bands 12” loop x 2

Monster Power Bands 12” loop x 2

Door Jams x 2

Military press

Assisted push-up

One-legged deadlift

Split stance one arm incline press

Seated row

Bent over row

Resisted push-up

Face pull

Assisted chin-up

Double band chest press

Parlov press

One arm row

Single band chest press

Agility band forward run

Agility band reverse run

Agility band lateral run

Split stance press

Good morning

Shoulder stretch

Small Power Bands 12” loop x 2

Double band squat

UPPER BODY

LOWER BODY COMPOUND STRETCH AGILITY

4 point stance with hip extention

Assisted one-legged squat

Assisted squat

Reverse lunge

Lower back stretch

X-band walk

Agility band bear crawl

Deadlift

Carabiner/Aluminium Screw Gate

Power Bands Poster Detailed images of 31 band exercises, categorised into upper-body, lower-body, compound, stretching and agility exercises.

Resisted cat stretch

Back stretch/traction

Power Bands

STRENGTH The Iron Edge Strength Equipment range fuses primitive methods with modern engineering. Durability, reliability and effectiveness come standard. A must for any genuine training program.

STRENGTH

GRIP TOOLS GET A GRIP - AND KEEP IT The fundamental connection between you and your implement is your grip. Think about it; there can be no kettlebell snatch without the sturdy hand that holds it. Grip strength has been a longâ&#x20AC;&#x201C;overlooked and undervalued aspect of strength training a stronger grip doesnâ&#x20AC;&#x2122;t just provide better connection; a strong grip means greater irradiated strength to help you lift more weight, more often.

STRENGTH

Fat gripz YOU CAN ONLY LIFT AS MUCH AS YOU CAN HOLD. FAT GRIPZ ADDRESS possibly THE WEAKEST LINK IN THE CHAIN.

Fat gripz An entry-level thickness for getting you on the road to super grip-strength.

Conventional wisdom for improving grip has been to increase purchase on the bar, whether using lifting straps, rubber grip aids or even chemical compounds. Fat Gripz, like many of the best solutions, fly in the opposite direction: by increasing the difficulty of the grip, they focus on building that attribute. Fat Gripz are made from a military-grade rubber compound that wonâ&#x20AC;&#x2122;t compress in your hands or slip on the bar. At 12.5 cm long and 5.5cm thick, Fat Gripz snap on to any barbell, dumbbell or cable attachment and maintain a reliable connection until you want to remove them.

fat gripz extreme A greater diameter makes for greater demand. Grip with gorilla intensity.

grip4orce

Grip4orce - Regular Flex

ESSENTIALLY, GRIP4ORCE IS A DEVICE WHICH YOU SQUEEZE IN YOUR HAND. The difference with Grip4orce is its unique polymer core technology. Grip4orce provides resistance until it is closed, exerting an equal stress on all fingers and the thumb. That resistance also provides feedback to let you know you have effectively closed your hand around the bar, thereby increasing the mind/muscle connection during lifting. Grip4orce - Stiff Flex

captains of crush the gold standard of hand grippers Captains Of Crush Grippers are the worldwide benchmark for building and testing your grip strength. If you have to pick just one grip strength tool, this is it. • Original, authentic, unmatched: The gold standard for building and testing grip strength • Designed to produce the quickest gains in grip strength and hand health • Premium materials, proprietary elements, precision manufacturing. Made in the USA • Available in 11 strengths. Whether you are just starting off, rehabilitating an injury, or can already crack coconuts with your bare hands, there’s a gripper to meet your needs. Captains of crush hand grippers come in 11 strengths, so whether your grip strength sizes up as x-small or 3x-large, we have your perfect fit. GUIDE – C.60LB For beginners, seniors, rehab, and easy warm-ups SPORT – C.80LB For high school athletes, weekend warriors, strong guys who like light warm-ups TRAINER – C.100LB For those who are ready for serious grip training: athletes, lifters, public safety officers POINT FIVE – C.120LB Transition to the powerhouse CoCs—the Point Five is perfectly positioned to give you the boost you need to conquer the No. 1 NO.1 – C.140LB Most people who lift weights can’t close this gripper. If your safety depends on your hand strength, master this level

NO.1.5 – C.167.5LB Ease into the No.2 NO.2 – C.195LB Success here means you’ve got a grip to brag about. If your life or your sport depends on your grip strength, conquer this gripper NO.2.5 – C.237.5LB A stepping stone to the No.3 No.3 – c.280lb Certifying on the Captains of Crush No.3 Gripper is the most widely-known and highly-respected feat of grip strength in the world No.3.5 – c.322.5lb Warning: the No.4 is in sight No.4 – c.365lb Certify the No. 4 and you have proven yourself on the ultimate test of crushing grip

STRENGTH

Calibrated spring

The Super Gripper Fully adjustable grip training device. 45–345lbs. Knurled handle

grip accessories

Precision laser cut

Captains of Crush Grippers Book (Second Edition)

Dry Hands This is a must-have product if you’re into weightlifting, kettlebells or find perspiration gets in the way of your grip.

Small CoC Gripper Caddy for 5 Give your grippers a home at your desk.

Chalk ball The chalk ball is a clever twist on an old-school product which eliminates much of the hassle. The ball fits in your pocket and means spillage is no longer an issue.

8 x Weightlifting Chalk Bulk Purchase Gym chalk reduces moisture on the hands, thereby improving your ability to maintain your grip.

Claw Grips Another tool for developing super strong fingers. Great for hooking over the Chin-up Bar.

Certification: Making It Official In 1991, IronMind certified the first-ever Captain of Crush, Richard Sorin, for officially closing the No.3 Captains of Crush Gripper. Over the years, as with any sport, rules for correctly closing the Captains of Crush Hand Grippers No.3, No.3.5, and No.4 had to be added to cover unforeseen gaps and maintain the integrity of the original challenge. IronMind have always been very serious about the stewardship of the Captains of Crush certification program. If others wanted to develop a diluted certification program, that was fine, but the spirit of the prestigious Captains of Crush certification program would not be compromised. It’s no accident that if you want to find the biggest names in the grip world, you will find them on the Captains of Crush Hand Grippers No.3, No.3.5, and No.4 certification lists: Sorin, Brookfield, Kinney, Holle, Samuelsson and Gillingham. THE OFFICIAL GRIPPER OF: The Arnold Sports Festival The World’s Strongest Man Contest The GNC Grip Gauntlet

TORSONATOR TEAR YOURSELF A NEW CORE Gotta love those Eastern Europeans. When it comes to getting strong, theyâ&#x20AC;&#x2122;ve always got an effective and idiosyncratic way to go about it: Kettlebells, Bulgarian Bags and the full contact twist.

STRENGTH

THE MOTHER OF ALL CORE EXERCISES Originally performed by athletes such as discus throwers and shot putters, the full contact twist remains the premier exercise for the development of rotational power. Ab exercises such as sit ups and crunches simply develop muscle endurance in the rectus abdominis; the full contact twist engages the entire core and does so in way that encourages power to be harnessed through the legs in a standing position. In short, it’ll make you hit harder, whether your target is a ball or an opponent.

Torsonator unearthed The Torsonator Unearthed is a stripped-down version of the pre-eminent core trainer. It provides the same rigorous workout in less space and with greater portability.

The Torsonator is a floor mounted pivot that allows the full contact twist to be safely and effectively executed with a barbell. The value of the Torsonator is not limited to core training, however. It is a multi directional tool that allows a range of exercises for all movement patterns. It is also an excellent training device for both the deadlift and the squat.

(weight plate & barbell not included)

Double Torsonator Trains up to four people at a time. Comes with two sleeves (extra sleeves available).

Because the Torsonator allows you to lean into the weight while squatting or away while dead lifting, it removes issues related to balance and comfort of bar positioning. It also incorporates the use of bands easily and safely. A range of grips and handles are available to suit a range of exercises, as well as increase levels of difficulty and changes of emphasis.

Torsonator Sleeve Can be added to the double unit or attached to the Matrix, Iron Cage or Assault Rack.

Single Torsonator

torsonator accessories

torsonator education

Grappler Handle Great for rows, presses and increasing lever length on rotational movements.

Deadlift with T-bar handles

T-bar row

T-bar row with resistance

Reverse lunge

Squat

Double bar overhead squat

One arm floor press

Catch and release

One arm catch and release

Bent over row

Band resisted press

Two hand grappler press

Twist with T-bar handles

One arm twist transfer

Thruster

One arm row with handle

Pistol Squat

One arm twist

Twist with grappler handles

Split jerk

Reverse lunge twist with resistance band

Launch

iron edge Torsonator ‘Talk the Torque ‘ DVD Over twenty-five of the best and most effective Torsonator exercises.

Reverse lunge twist

Turkish Getup

UPPER BODY PUSH UPPER BODY PULL LOWER BODY

ROTATION TWIST

COMBINATION EXERCISES

Torsonator

Torsonator Poster 24 exercises covered.

Single Handle Increases range of motion and allows you to significantly up the kilos when rowing.

T-bar Handle Ideal for bent-over rows, rotations and partial deadlifts.

Power Bag Holds up to 70kg. Includes 3 x small inner bags. Sand not included.

POWER BAGS

Power Bags will increase the challenge of basic weightlifting techniques like squats, cleans, deadlifts and presses. They will also increase yields from other lifting, throwing and dragging exercises which are so valuable to wrestlers, footballers, grapplers and mixed martial artists - or anyone else looking for a brutal workout.

Power Bag with Handles Large: Holds up to 70kg. Includes 4 x large inner bags. Original: Holds up to 30kg. Includes 3 x small inner bags. Sand not included.

THE ULTIMATE DEAD WEIGHT Want something hardcore? The Power Bag is your tool. Our bags will hold up to 70kg of sand, giving you the ultimate dead weight. Made from incredibly strong cordura fabric, you can be sure of their durability. 43

The Complete Sandbag Training Course Book by brian jones

A significant part of the Power Bag’s charm is its constantly shifting centre of mass. In practical terms, this means that you’re not dealing with a precision-made instrument where the load is balanced and distributed evenly. When you pick it up, the load is moving through your grasp, becoming more intense the more you move – just as any good opponent on the playing field or in the ring does. Iron Edge Power Bags are made from ‘Nylon Cordura’ and sealed with double nylon stitching. This is the same material that covers the Kevlar in a flak jacket. It’s the toughest material going around and will not stretch, tear or break. The sand inside is enclosed within a series of inner bags, also made from nylon cordura and sealed with a doubled Velcro closure to prevent leakage. These inner bags are considerably smaller than the Power Bag’s exterior, which makes for maximum sand instability. The handles are siliconfilled, which allows them to mould to your hand during work, while maintaining stiffness and durability. The Original Power Bag with handles can be loaded with up to 30kg of sand, enclosed within 3 inner bags. The handles are fixed into 3 positions to allow for neutral grip, horizontal grip and wide grip, allowing multiple variations.

STRENGTH

BULGARIAN BAGS GET STRONG LIKE AN EASTERN EUROPEAN The Bulgarian Bag’s ingenious design was inspired by shepherds, the strongest men in the village. The feats of strength they performed with sheep and goats became integral to an Eastern European wrestler’s training.

bulgarian bag 5kg

bulgarian bag 8kg

bulgarian bag 12kg

bulgarian bag 17kg

Ivan Ivanov, acclaimed Bulgarian wrestler and strength-andconditioning coach, discovered that the strongest men he came into contact with in his native country were shepherds. These men carried weak sheep and goats over their shoulders like a yoke as they herded their livestock through the mountains. Similarly, shepherds dominated the local strength contests at street fairs and carnivals which, incidentally, often employed live sheep and goats as the objects of strength. Thus, he designed his Bag to mimic the body of an ovine. The Bulgarian Bag is designed primarily to be swung and differs from other implements of its kind in that it can be used to unite different movement patterns in the same exercise. Because it is soft and pliable, it can also be easily and safely added to bodyweight for push ups, squats, bounding exercises and the like, and will even lend itself to throwing and catching. Iron Edge now brings to you Ivanov’s original strength and conditioning tool. The Bulgarian Bag gains its weight from individually sealed satchels of sand which are then packed in with wool. The Suples Bulgarian Bag is rigorously constructed of real leather by Eastern European hands.

LUSIVE TO

bulgarian bag 22kg

The Suples Bulgarian Bag; bought to you from a country where men are men, resistance training is unconventional and sheep are nervous.

EXCLUSIVE IR

O N E D G

AQUA BAGS & SLOSH BALLS WHEN THE TOUGH GO TO WATER Aqua Bags and Slosh Balls put water to work to make your resistance training more challenging. Most other resistance training implements have constant loads that you shift against gravity through a given range of motion. Aqua Bags and Slosh Balls take that concept to a whole new level by giving the resistance a life of its own.

STRENGTH

INSTEAD OF PUSHING AN INERT LOAD LIKE STEEL, YOU’RE NOW DEALING WITH WATER. THIS LOAD WILL FLOW FROM PLACE TO PLACE IN RESPONSE TO YOUR MOVEMENTS, EFFECTIVELY CREATING RESISTANCE THAT IS INCONSTANT AND VARIABLE. Most stability training, like that performed with a Swiss Ball, focuses on destabilising forces from the ground up. Aqua Bags and Slosh Balls provide an instability that comes from the implement itself. This is a truer experience as far as sporting application is concerned.

Aqua Bag - Bullet Weight - up to 20kg

The Aqua Bag functions along the lines of a barbell. It is fitted with handles both horizontally and vertically to allow for different grip positions. Although you have the load working against you, the nature of water and of the bag itself is that it’s soft and forgiving. It makes various kinds of training movements – such as Olympic movements – immediately available, rather than a difficult technical exercise that requires months of exacting skills training. Slosh Balls are similar objects, but without handles. They need to be cradled or held, but that’s pretty much their only requirement; you can lift, heft or press them through various movement patterns. Iron Edge Slosh Balls and Aqua Bags are made from the same material as white water rafts to prevent leakages. Aqua Bags are available in two sizes: The Bullet: holds up to 20kg The Slug: holds up to 35kg Slosh Balls come in three sizes: Small: up to 15kg Medium: up to 25kg Large: up to 45kg

Slosh Ball - Small Weight - up to 15kg

Aqua Bag - Slug Weight - up to 35kg

Slosh Ball - Medium Weight - up to 25kg

Slosh Ball - Large Weight - up to 45kg

a training stimulus like no other The Aqua Bag/Slosh Ball products are filled with water and a cushion of air. These waterfilled devices give you an unstable workout – making regular exercises like squats, lunges and presses more difficult. They’re unique to Iron Edge.

PUMP COMES FREE WITH AQUA PRODUCTS

Aqua Bag Pump

iron edge Aqua Bags eBook The Aqua Bag eBook is a thorough introduction to Aqua Bag training. It teaches twenty-seven basic exercises before arriving at the more sophisticated Olympic lifts. From there, the book presents a series of workouts which range from basic to gruelling.

BENEFITS OF POWER CLUB TRAINING: • Develops shoulder strength, endurance and flexibility through extreme ranges of motion • Vastly improves grip and wrist strength • Trains dynamic shoulder flexibility and stability • Improves timing and coordination • Thoroughly trains the whole rotator cuff musculature.

POWER CLUBS ARE AN IDEAL TRAINING TOOL FOR SPORTS CLUBS SUCH AS: • Golf

2kg x 2

• Tennis

4kg x 2

6kg x 2

8kg x 2

10kg x 2

• Swimming • Cricket • Baseball • Squash • Wrestling

20kg

• Martial Arts Our Power Clubs have been handcrafted from milled steel and are virtually unbreakable. They are available in 2, 4, 6, 8, 10, 15 and 20kg weights. Sizes from 2kg–10kg are sold in pairs, while the heavier clubs are purchased individually.

15kg

POWER CLUBS

shoulder STRENGTH & FLEXIBILITY

Is it you?

Shoulder Flexibility & Mobility

Grip & Shoulder Strength

Ideally, buy this set (kg)

An average woman

2kg

4kg

2, 4, 6kg

Power Clubs train strength and flexibility through extreme ranges of movement, virtually bulletproofing shoulders against injury.

A strong woman

2kg

4kg

2, 4, 8kg

An average man

2kg

6kg

2, 6, 10kg

A stronger than average man

4 or 2kg

6 or 8kg

4, 6, 10kg

A very strong man

4kg

8 or 10kg

8, 10, 15, 20kg

STRENGTH

GYM C ULTURE A N O W NER S RE S P ON S I B ILITY B y m a r k o s m a r k o p o u l o s – P T C FR A NK S t ON

I have worked in, as well as owned gyms since 1979; in 35 years, I have seen and experienced a lot. when I didn’t like how things were done, I simply left. At the first gym I worked at, I was chastised by the owner for doing medicine ball sit ups with a member who was in there alone. I left. At my next gym, I was told to keep the squat stands locked up in a small room and I had to supervise anyone that used them, then put them away when they finished. I left, and on it went. So when I finally had my own place in 2008, after a false start earlier in 1988, it was going to be run the way I thought a gym should be run. As far as all the gyms I had trained at were concerned, the best was ‘Tarzan & Jane’ in Seaford, Victoria. The owner, Tom, was there full time. He made sure the place ran properly. The biggest issue I see with gyms today is they are run by employees and managers; never by the owner. When I opened PTC in 2008, there were no garage-type gyms anywhere else that I knew of. Now there are plenty, and most are run by the owner. So I spend 60 hours a week in my gym; I’m here for every minute that it’s open. The culture in our gym is exactly how I want it, and the gym is doing great. We get a lot of comments about how great it is; everyone loves the equipment and the space. But the culture for PTC was not set here. It was set in a cold, dark garage, six years ago. That’s where everybody learnt the PTC way. Everything is put back when you’re finished, no bar is ever left loaded; we

have not experienced one single bent bar or damaged anything. That’s incredible for a gym that has so many strong lifters.

mono lifts or Eleiko bars or the Forza benches: it’s the culture; the team environment that we have spent 6 years developing.

Now, there are many people who have trained at PTC, but they’re not all entrenched in the PTC culture. All the original guys, most of who still train here, are. Then we get the odd one who just ‘gets it’ straight away. These are the guys and girls who make sure the culture is passed along. They started in a garage that had no power rack, no calibrated plates, no specialist bars or competition benches, no platforms, not much of anything really, except for a work ethic and sense of ownership that couldn’t help but produce excellent lifters. My sons Max and Jack for instance, have never trained at another gym. They fully expect that all gyms are like ours.

If you’re a gym owner, put the members ahead of the dollar. That’s right, I’m a crap businessman! Ask yourself: would you be happy having to wait for the only power rack because some clown needs it to rest his curl bar, or for some other mundane exercise, other than squatting? Do you need 15 treadmills and only 1 platform, or 18 cycles and no bumper plates? Do you allow spandex but not chalk? Are your members only allowed to do ineffective exercises, to keep them fat and weak, so they stay longer, or do you encourage deadlifts by providing platforms, bumper plates and specialist barbells?

I know that sometimes I piss people off because what I believe is important, they feel is trivial. Its a collection of trivial things that upset members, so I, and my ‘cultured’ friends, make sure the standards we expect are maintained. No plates are ever mixed up, no bars are ever left loaded, no one has to wait to use equipment, we all work in together. We only have 13 squat racks, 8 bench presses and 8 platforms, so we train as a team. Every lifter doesn’t get his own mono lift or bench press. The word team is very important in here. We have a power lifting team, with 30+ competing lifters and a coach, everyone knows everyone and everyone helps everyone. Try that in a commercial gym. When new members first start here, they are dazzled by our equipment, they say its the best set-up they’ve ever seen, and it probably is, but we had champion power lifters before we even had a power rack. They soon discover the “secret” here is not the

With society being ‘softer’ than ever, it’s very easy to make money from the gym game by catering to the masses; people that drive to your gym to run on a treadmill. Then fill the place with trainers that have never squatted or dead lifted, ban chalk, heavy lifting and loud music and the weak will flock to you. Or you could set up a gym culture where lifters will travel across the world to simply lift in your gym. If you own a gym, you should know where it is and how to drive there, and you should spend some time there as well. This is going full circle. You will be found out. www.ptcfrankston.com

FARMER’S WALK HANDLES The Farmer’s Walk is one of the simplest strongman lifts to perform. However, finding a load of a reasonable size and weight distribution is often a problem. Iron Edge has produced these handles – designed and manufactured from the ground up – entirely in Australia. They offer the distinct advantage of vertical plate loading; the weight plates can’t come loose mid-walk and are protected from damage, should you fail and drop them. The Farmer’s Walk Handles are manufactured from high-quality steel and encased in a matte-black powder-coating that resists abuse and provides a textured grip surface. Each handle weighs 21kg. Dark Background

Light Background

STRENGTH

THE LOG The log is one of the more ‘conventional’ implements used in strongman training. It can be used for Olympic lifts like the clean and jerk as well as its component movements, namely the military or push press, along with bent over rows and partial bench presses. The Iron Edge Log is manufactured as one solid, fully welded piece and finished with a textured, matte black powder-coat. The Log’s 50mm zinc-plated sleeves will fit Olympic weights and collars for a total of 200 additional kilograms, which can be added as your burgeoning muscles require.

FORGED FROM 40KG OF STEEL

SLEDGEHAMMERS

Mace Bell Swinging the Mace Bell will give you a devastating upper body workout. Its long handle allows for tremendous loading through the long lever. A nasty all-round training tool. Shot-loaded for further punishment. Weight when empty: 12kg.

Iron Shot Load the Mace Bell with up to 15kg of Iron Shot.

If you like the Kettlebell and other hardcore training tools, you’ll be addicted to the Sledgehammer in no time. Sledge training uses the flexor chain of muscles, which work in opposition to the more regularly used extensor muscles. Our Sledgehammers come in weights of 5kg, 10kg and 15kg. We recommend starting out with the 5kg, then moving up to a 10kg. If you make it to a 15kg, you’re an animal. 15kg Sledgehammer

10kg Sledgehammer

5kg Sledgehammer

SLEDS, HARNESSES & BELTS PUSH, PULL OR DRAG WHEN ITS TIME TO GET PRIMITIVE The Power Sled and its close relative, the Hurt Terminal, are weight training at its most primitive. You donâ&#x20AC;&#x2122;t even have to lift the load off the ground. Pushing it along the ground, however, is a uniquely painful experience. All those demands on the whole body, in a cramped working position when all you want to do is fill your lungs is sure to make for a short workout of maximum intensity. We also stock a host of harnesses to change loading emphasis from shoulders to hips, along with belts to either attach the weight to you, or protect you while youâ&#x20AC;&#x2122;re working with it.

STRENGTH

POWER SLED SLED TRAINING WITH ATTITUDE

includes harness

• Great for conditioning and endurance • Ideal as a warm up or ‘finisher’ • Innovative way to improve work capacity • Utilise the entire body and incorporate multiple energy systems in the same workout

Iron Edge sled pull Combining two pieces of equipment to effectively train strength, power and endurance throughout the body. Pack includes Iron Edge Harness.

THE HURT TERMINAL THE HURT TERMINAL IS ESSENTIALLY A SLED, BUT HAS HANDLES THAT ALLOW YOU TO PUSH OR PULL THE UNIT. What does Hurt Terminal training do for me? It gives you a intense strength and endurance workout. It will train your whole body to the limit.

Neck Harness Strong neck = strong body

There’s something particularly difficult about pushing or pulling a heavy object along a surface. Friction and gravity conspire against you.

IronMind Super Squats Hip Belt™ Improves squats without stress or strain on your back. Can also be used for weighted chins / dips or with the Power Sled, Hurt Terminal and Agility Bands.

You can also attach a harness and rope to use it as a traditional sled.

includes harness IronMind Pulling Harness ™ The best money can buy.

Iron Edge Harness Affordable harness. Great for Sled and Agility Band work.

Iron Edge dip belt Quickly and safely secures extra weight for chins or dips.

DUMBBELLS A NECESSARY ADDITION TO ANY GYM Dumbells are a staple resistance training implement, common to all gyms.

Hex-Head Dumbbells EW

IN STO

The dumbbell is a necessary addition to any gym. Ours feature straight rather than contoured handles and the rubberized heads protect both the bells and anything they may come into contact with.

NEW

IN STO

Sagittal Stabilisation

B y m a r k McG r a t h

Supine Stability 1. Legs up into touching toes

B Ed, Grad Dip in Ex & Sp Sci Dynamic neuromuscular (true core) stability is necessary for optimal athletic performance and is not achieved purely by adequate strength of abdominals, spinal extensors, gluteals or any other musculature; rather, core stabilization is accomplished through precise coordination of these muscles and intra-abdominal pressure regulation by the central nervous system. In the event where stability, mobility and/or balance of these muscle groups becomes compromised, the ability to transfer force efficiently through the trunk to the extremities is often adversely affected and compensatory patterns develop. Hence, true core stabilization needs to be the key tenet of any training and conditioning program. Rehabilitation of athletic injuries and performance training should not only focus on training muscles in their dynamic anatomical function, but also should address their stabilizing function. The DNS approach serves as an important method for both assessment and training of muscles in all facets of their physiological function (purposeful movement and stabilization functions) by using positions determined by developmental kinesiology (DK). Young sportspeople are often over-loaded and their Deep Stabilising System (DDS) can’t cope. Intra-Abdominal-Pressure = Anti-Gravity-Posture The DNS approach is based on comparing the athlete’s stabilizing pattern with the stabilization developmental pattern of a healthy baby with the intent of directing treatment to restore the impaired stabilizing pattern to as close as possible to those ideal patterns as defined by DK. The DNS approach seeks to activate the DSS and restore ideal IAP regulation in order to optimize efficiency of movement and to prevent the overloading of joints. Once an individual has learnt to activate the diaphragm function properly, almost any activity would pass as a core exercise. The transverse abs - together with the rest of the abdominal wall - are supposed to perform an isometric or eccentric contraction when the core is properly activated. A functional movement pattern consists of; stabilisation, joint centration, full ROM and sufficient core stabilisation.

Stabilisation of spine/chest/pelvis in sagittal plane. Sagittal stabilisation is a pre-requisite of any locomotor function. Sagittal stabilisation in practical terms means that we know how to differentiate the back and front of the body and the upper and lower limbs via stabilisation of thoraco-lumbar junction. If we cant stabilize the TLJ, then we can’t efficiently lift the legs. This is because the psoas attaches to the lumbar spine, and we should be stabilizing the spine from inside via intra-abdominal pressure. All abdominal exercises require this level of core stability.

Kettlebell rolling around long axis of the body with the extended arm as the fixed point.

STRENGTH

How does the S t ab i l i s i n g F u n c t i o n change in Different Training Exercises and Contexts?

• Lie on your back while extending the right arm with the KB pressing away. Lengthen the arm away from the body to infinity. Have the left knee bent. Start to fill the cylinder, and when stability is achieved, bring your left knee up • Start by moving the knee until the upper body follows. From there, maintain your gaze on the KB as the head and neck lift away from the blanket • Finish in a shoulder-on-shoulder position with the knee next to support hand. Come back super-slowly, pausing at any barrier or absence • Repeat on the other side.

• Lie on your back with your legs supported on a chair, or in constructive rest position. Have a book or firm cushion under your head. Place your hands on the sternum and follow your chest down for 6-8 breaths. Increase the size of the cylinder, check this by placing your fingers on the lowest segment of your abdominal wall just above the symphysis • Begin to allow your belly to push out/widen with the chest position travelling in a downward direction, regardless of whether you are breathing in or out. Feel the overall length and width of your spine and back and pay particular attention to the energetic push into pelvic floor • A focus should be to line up the 3 diaphragms (vocal, thoracic, pelvic) as you are allowing the abdominal cylinder to expand. When this is optimal, slowly lift your legs so that your femurs are beyond a right angle, your knees are open and slightly diagonally abducted, with an emphasis on outward rotation. Continue to focus on the intra-abdominal pressure expansion • Slowly lift your feet to the ceiling and continue to have the knees travelling towards your shoulders and diagonally away. It is essential that the length of your spine keeps pressing down

Contralateral stabilisation begins with the ability to support the body diagonally, and differentiates the diagonal opposites and oblique slings of the body (crawling, walking, running, throwing, right cross in boxing, open stance forehand and rotated triangle in yoga are contralateral).

Contralateral Lunge • Push the cable or band to full stretch and maintain this posture as a push for the duration of the exercise. Step back with the rear leg, so that both legs are now in line with the respective hip. At the bottom of the lunge, both shins should be approximately vertical • The goal of the exercise is to lower the pelvis while keeping the trunk vertical. It should feel as though you are lowering through the rear leg, with front leg and hand being the support.

3-5 slow reps each side.

• Bring your arms up as though aiming to touch your big toes. Hold this position and continue with expansion. Hold for 10 breaths, lower legs and arms while maintaining intraabdominal pressure size and good coordination. Repeat 3-5 times.

Ipsilateral stabilisation begins with the ability to reach across the midline of the body to begin turning or rolling and differentiates the left from the right side of the body (swimming, paddling, left jab in boxing, Triangle pose in yoga and side-lying exercises are ipsilateral).

markmcgrath.com.au coaching-unlimited.com 54

weightlifting With the global explosion of CrossFit速, Olympic lifting has stepped out of the shadows and begun to attract the attention it has long-deserved. From platforms to bars to a full range of bumper plates, we have all the gear you need.

weightlifting

bumper plates Premium & standard Options For The Most Demanding Lifters Iron Edge’s range of bumper plates will accommodate any frequency of use and standard of ability. Regardless of the demand, these plates will remain intact and let you focus on making that next rep.

Iron Edge has 3 Bumper Plate options; • Standard Bumper Plates: The economical option for users who require a high-quality bumper plate for several sessions a week • Premium Bumper Plates: Designed to cop a beating day-in-day-out. Best-suited to CrossFit® boxes, weightlifting clubs, high-performance training centres, commercial gyms and sports clubs • Elite Bumper Plates: The best plate money can buy. For those that demand the highest quality on the market. Training with high-quality bumper plates allows you to dump the weights from any position, whether it be from lockout, overhead, the rack position or the top of a dead lift, without fear of damaging the plates or barbell. Iron Edge also stock 2.5kg and 5kg technique plates, to allow beginners to practice Olympic lifts with nominal loads.

weightlifting

elite bumper plates setting new standards of quality At Iron Edge, peerless quality is a point of pride. These Elite Bumper Plates are indicative of Iron Edge quality and performance. They are precision-made for precision lifting. For lifters that demand the best. The virgin rubber used in the manufacture of these plates is top-drawer. It combines extreme durability with low bounce, ensuring a lifespan many times that of a lesser grade plate. At the core of the Elite Plate is a nickel-chromium insert with a precise 50.4mm opening that interlocks with the rubber to prevent separation.

10kg Elite Bumper Plates Every CrossFit® box that has been in the game for some time will be aware of how easy it is to wear through 10kg plates (and how much it costs to continually replace them). These bumpers are the answer to that problem.

These plates address every lifter’s concerns: • Highest-grade rubber available • Bulletproof inserts

• 50.4mm opening to provide a snug fit on barbells

• Flawless design that prevents the rubber and the central insert from detaching • The best-performing plate Iron Edge has ever produced

Iron Edge 10kg elite Bumper Plate Plate thickness: 40mm

Iron Edge 15kg elite Bumper Plate Plate thickness: 48mm

Iron Edge 20kg elite Bumper Plate Plate thickness: 58mm

Iron Edge 25kg elite Bumper Plate Plate thickness: 68mm

premium bumper plates SETTING THE STANDARD – THE OLYMPIC STANDARD Iron Edge Premium Bumper Plates are the standard for Crossfit® boxes and gyms where abuse is a fact of life. Premium Bumpers are the definition of high-quality plates that can sustain the rigors of being repeatedly dropped from overhead, many times a day. The key to the toughness and durability of Premium Bumpers is in the large steel and zinc coated centre hub. The hub is set into a disc of high-quality rubber, interlocking with it courtesy of a unique design to resist separation, no matter what the impact. The resulting plate is durable and reliable, ready to absorb the rigors of many years of workouts.

Iron Edge Premium Bumper Plates satisfy all IWF specifications: • 450mm plate diameter • A collar opening of 50.40mm so they’ll fit all regular Olympic weightlifting bars with the tightest possible fit to eliminate excess movement • Traditional IWF colours for immediate identification • Strict weight tolerances (0.5%)

Iron Edge 10kg Premium Bumper Plate Plate thickness: 28mm

Iron Edge 15kg Premium Bumper Plate Plate thickness: 42mm

Ideal for: • Weightlifting clubs • CrossFit® boxes • Sporting clubs • Personal training studios • High performance training centres • Private users who demand premium quality

Iron Edge 20kg Premium Bumper Plate Plate thickness: 54mm

Iron Edge 25kg Premium Bumper Plate Plate thickness: 61mm

weightlifting

standard bumper plates ROCK SOLID AND WELL PRICED We do not hesitate to steer commercial gyms, CrossFit® boxes and weightlifting centers toward our Premium and Elite range of Bumper Plates. It’s because these plates are made of the highest-quality rubber and steel components so they can sustain hundreds of repetitions daily. Though for the lifter who trains a few times a week and wants the best possible plates on a tight budget, we offer the finest bumpers in the land. These new Black Series Bumpers are a generational improvement on the old. They are made of the same rubber as our Premium plates, which makes them stiffer and more durable. They have greater resistance to marking and abuse and will produce consistent performance, rep after rep, for years to come.

Specifications: • Premium Grade Rubber • 51mm collar Opening • Strict weight tolerance • 450mm plate diameter (IWF standard)

Iron Edge 5kg Bumper Plate

Iron Edge 10kg Bumper Plate

Iron Edge 20kg Bumper Plate

Iron Edge 25kg Bumper Plate

Iron Edge 15kg Bumper Plate

Custom bumper plates are our elite Bumper Plates, dressed in the name and colours of your team or facility.

Custom Bumper Plates

Our Premium Bumper Plates are the highest-grade plates which can grace a barbell. Made to IWF specifications, our Elite Bumpers are produced in the same factory as IWF-approved Uesaka weightlifting gear, but come at a fraction of the price. Elite plates bear a large steel and zinc centre hub, which is set in the highest-quality rubber available. This combination guarantees hundreds of hours of demanding use in the hands of many of the toughest athletes in the country where only the highest-quality plates can deliver â&#x20AC;&#x201C; or survive. All colours and designs are available on request.

show your colours All customised bumper plates are of the same high quality as our Elite Bumper Plates to ensure theyâ&#x20AC;&#x2122;ll last a lifetime.

Fractional custom Plates Fractional plates allow you to incrementally load a bar in order to overcome the most stubborn plateau. Fractional plates come in increments of 0.5, 1, 1.25, 1.5, 2, 2.5 and 5 kilograms and can be clothed in the colours and logo of your gym, team or box, to match your custom bumpers.

Western Bulldogs Football Club

gws football club

collingwood Football Club

goodlife fitness club

richmond football club

Geelong Football Club

Virgin Active health clubs

Victoria University

weightlifting

S t e pp i n g up to the next level By stephen pritchard

I often hear people discussing champions as if the things that set them apart from everyone else are god-given attributes they are born with, rather than earned over thousands of hours of hard work. A lot of people have a lot of excuses as to why they can’t get among the top out there. The mindset of settling for mediocrity is itself a huge road block to improvement. I have been lifting weights for a long time and I have seen many come and go. If you want to achieve great things, you have to believe you can do it and be prepared to do whatever it takes to get you there.

line and risk failing. But rather than set up a limit to what you can do, it establishes a target to smash through. Every failure sets up a goal. Here are some key considerations I have picked up on my journey and through working with champions and coaches of champions. 1.

Never settle for where you are at. Everyone has to work at getting better and they work on everything. You don’t become an expert technician by settling. You strive to improve. Technique requires practice and expert technique has to be analysed, assessed and worked on. Video your lifts and seek feedback. Expert technique is more about process than end point. As you improve, you adapt. Adaptation to programming will mean you have to constantly work on putting together training plans that keep producing results. If you have a coach you are lucky. If you don’t, try to find one. If you can’t then you have to make yourself a coach. Never settle. Always look for more.

Don’t let your ego stand in the way of knowledge. Listen to others and seek out advice. You don’t have to accept all advice, but be open to good suggestions. There are great coaches out there who will help if you ask them.

Champions train like champions. If you want to be better, train harder and smarter.

It’s true that some people start off with great natural talent or genetics. But that just gives you a head start on the others. When I was young I was given some advice: determination beats talent every time. This advice has been offered to many people in many different ways: the parable of the tortoise and the hare; slow and steady wins the race; where there is a will, there's a way. The thing is, nearly everyone out there has no idea of what they can achieve. The only way to know is to try and see. But most are not prepared to put the work in to give it a go. I think there are typically two things behind this that hold people back: 1) some just aren't tough enough to really push themselves; and 2) they fear failure. “If you never fail you aren't trying hard enough” was the sage advice I was once given from leading strength coach Marty Girvan of Apollo Gym and Elite Sports Performance. The thing is, most people don’t have the commitment to put it on the

You need to know when you put your head down and fight and when to back off and recover. Make sure you make the decisions you make for the right reasons. Be honest with yourself. Most people fail in the mind before the body. Most people make up excuses to avoid hard work. That’s why most people are not great at what they do.

I started out as a pretty average lifter. I’m not saying I’m the greatest now, but I have earned what I have achieved. I never settled for half-assed and I tried to be honest with myself. Early on in my career when I trained alone, if I did a half-assed session I could not walk away. I re-did the whole session. I knew that made no sense from a recovery perspective, but it makes total sense in terms of a mental approach to hard work. I have trained through pain, blood, sweat and tears. After over 20 years of training through broken bones, torn muscles and tendons, I still have no idea of what I can achieve. The horizon continues to recede as I keep pushing toward it. As you sit down and think about what you want to achieve the question is not whether you can do it, but whether you are prepared to put in the work to get there.

50kg Weight Plate Sometimes it’s simple - just lift heavy Made from cast-iron, the 50kg Weight Plate offers an alternative for serious lifters who don’t want to waste time and energy loading the bar with a greater number of lighter plates.

weighT plates The Economical Solution For Powerlifting For lifters who don’t need to drop a loaded barbell but require high-quality, affordable equipment, Iron Edge has the answer. Spanning the heaviest and lightest plates available, Iron Edge weight plates are a must for any serious training facility. Durable, cost-effective and compatible with all Iron Edge barbells, they are perfect for powerlifters, schools, outdoor PT’s and home-gyms.

Because the load is more proximal to the base of support, heavier single plates greatly increase stability. Ideal for power lifters and their three competition movements, the Iron Edge 50kg Weight plates are 51mm wide. A standard Olympic Barbell can be loaded with 7 plates on either side to constitute a total load of 720 kilograms!

Iron Edge Fractional Plates Set includes: 2 x 0.25kg, 0.5kg, 0.75kg and 1.0kg

Fractional Plates For exacting training small increments for large gains Iron Edge produce these plates in traditional Olympic colours at increments of 0.25, 0.50, 0.75 and 1kg. Fractional plates allow for precision loading and give you the ability to defy even the most frustrating halt in progress. They are made from the finest milled steel to ensure they’re as tough as everything else we make.

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Rubber Weight Plates High-Quality Plates to Address the Needs of Every Lifter. Rubber-coated cast-iron weight plates in traditional Olympic colours. Seven-hole design for ease of loading.

1kg

1.5kg

2kg

2.5kg

5kg

10kg

15kg

20kg

25kg

450mm Technique Bumper Plates Learn the basics of Olympic lifting with our Technique Bumper Plates. Weighing in at just 2.5kg or 5kg, you’re able to learn the proper lifting technique without the struggle of a heavy load. Made from hardened plastic, these Technique Bumper Plates are built to last.

Specifications: • Hardened plastic • Disc diameter: 450mm (IWF Standard) • Collar opening: 51mm • Strict weight tolerance

Iron Edge 2.5kg Technique Bumper Plates Thickness: 20mm

Iron Edge 5kg Technique Bumper Plates Thickness: 40mm

barbells a range of barbells For The Discerning Lifter Australians are regarded as extremely resilient people with the ability to overcome any hurdle that’s thrown at them. The rest of the world respects us for it. At Iron Edge, we go about manufacturing in the same way; without shortcuts and without compromise. We’ve sourced the best materials worldwide and put them in the hands of highly-experienced Australian engineers to create a range of world-class barbells. Anyone with Olympic lifting experience will be aware that there are two things that can fail on a bar; either the shaft will bend, or the sleeves detach. If you sort these two issues, you have a barbell that you can rely on for decades. We’re so confident of the quality of premium bars that we’ll cover all claims against bending* and collar malfunction. In short, if there’s a problem with a bar we’ll take care of it – we stand by their quality and the claim that these are on-par with the best bars available, anywhere in the world.

3. Knurling

1. Shaft

The resulting knurling strikes a delicate balance, allowing you to rip the bar off the ground without ripping your hands in the process.

This is essentially the most important component of any barbell. Once the shaft is bent, the bar is rendered useless. We’ve gone to great lengths to ensure that we have the best shafts money can buy, so we’ve sourced our steel from a renowned mill in Japan. The Japanese have been world leaders in steel quality for years. The result is a shaft that can only be described as providing the perfect blend of feel and whip. No matter what weight you’re shifting, these shafts will always remain dead straight.

2. Shaft Coating There are several ways to coat a barbell:

• Chrome. Cost-effective and aesthetically pleasing when new, but not particularly durable. The coating will flake off over time and the bar becomes subject to corrosion. These bars are generally entry level • Oxide/Zinc. Also cost-effective. Greater durability than chrome, however they tend to show wear-andtear and discolouration in the early stages. • Black Nitride. To obtain this kind of finish, the shaft needs to be heated to over 200 degrees celsius before having a nitride coating applied. The black nitride and steel then bond and essentially become one amalgamated substance. As a result, you have a barbell with a surface which lasts longer, looks better and is more durable. Put simply, you won’t find a bar with a superior finish.

Everyone’s has their own opinion of the ideal knurling, so it’s tough to please everyone. We decided to trial seven different patterns in the hands of some very experienced lifters and assess their feedback. There was a common theme; they wanted a very fine knurl with an almost soft feel, but one that would provide plenty of grip.

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We’re asked every day about the quality differences between bars and the corresponding differences in price. We’ve outlined the five key aspects that define an olympic barbell:

4. Sleeve Again, we avoided shortcuts and cost limitations and forged our sleeves from stainless steel. These are machine-finished with a light, textured ribbing to avoid collar slippage. The stainless steel is 100% durable and aesthetically pleasing, especially in contrast with the black nitride of the shaft. Stainless steel is the most rustresistant material around and doesn’t need coating, so you can be assured the finish will remain intact for the lifespan of the bar.

5. Sleeve Rotation The rotation of these sleeves is driven by no less than five Japanese-made needle bearings at either end. While IWF barbells utilise similar bearings, you’ll find that other barbells at this price point utilise bushings only. Needle bearings result in less friction, providing a more linear, free-flowing spin. Put simply, if you’re an Olympic lifter and use a bushing-driven bar, you’re using the wrong bar! To further ensure the bearings maintain their spin, they are encased in the sleeves to prevent the accumulation of dust and grit.

iron edge Barbells Arguably the most important piece of equipment in the gym, a barbell needs to be able to take everything a serious lifter throws at it. With the extensive range of Iron Edge barbells, every strength level, age and training goal is catered for. As a lifter, you should have confidence in your bar to perform at the level you expect it to. At Iron Edge, you can rely on the quality and craftsmanship of every single barbell.

entry-level barbells

power barbells

Looking for a quality barbell without the high cost? The Iron Edge Standard Range has been created exclusively for those looking for a quality barbell on a budget.

The Iron Edge Power Barbell has been manufactured with the same precision as our Olympic bars. The base materials are exactly the same; Japanese sourced spring steel, black nitride finish and stainless-steel sleeves. However, the differences result from several slight modifications to ensure this bar meets the needs of a power lifter.

olympic barbells Manufactured without compromise, right here in Australia. We have gone into great lengths to ensure every component of our bars are of the highest standard.

• 28.6mm shaft • Australian-made bronze bushings for ever-reliable sleeve rotation • Deeper knurling for more bite.

1 8kg Aluminium Barbel 1

2 Iron Edge 15kg Chrome bearing Barbell 3 Iron Edge 15kg Hardened Chrome bearing Barbell 4 Iron Edge 20kg Hardened Chrome bearing Barbell 5 Iron Edge 20kg Chrome bearing Barbell 6 Iron Edge Premium 15kg olympic Barbell 7 Iron Edge Premium 20kg olympic Barbell 8 Iron Edge Premium 15kg olympic bushing Barbell 9 Iron Edge Premium 20kg olympic bushing Barbell

10 Iron Edge Premium 20kg power Barbell

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speciality Barbells swiss bar

FAt bar

TRAP BARS

The Swiss Bar, weighing twenty-nine kilos, offers four different hand positions, courtesy of its eight different handles.

Grip strength is one of the most significant – and essential – tools in an athlete’s repertoire.

The first thing you’ll notice about the trap bar is its geometry. This bar alters how your body will bear the load and therefore, the kind of exercises it will serve best. It will also alter some of the older ones – for the better.

It facilitates a neutral grip during pressing and rowing movements, which is far easier on the shoulders. This provides options for people recovering from injury who are keen to continue training.

A Fat Bar has a larger diameter (50mm) than a standard barbell (28mm), which means your wrists and hands receive a greater workout in the process. You are able to train the desired movement, as well as inflict a more rigorous workout on fingers, thumbs and wrists.

This rackable Swiss Bar has grown in popularity courtesy of the famous West-Side Barbell Power Lifting Gym, who use it to vary the grip at different phases of a program to accelerate strength gains.

Iron Edge Trap Bars are excellent for dead lifts. They allow your torso to remain more upright, which means fewer shearing forces are exerted on the spine.

The Swiss Bar is fitted with Olympic sleeves and comes to you with our 24-carat, ‘No BS’ guarantee.

8Kg Aluminium Barbell

Sleeve rotation

Shaft Coating

Shaft material

Sleeve diameter

Sleeve material

Sleeve length

Barbell length

Shaft length

shaft diameter

Australian Made

Brass Bushing

N/A

Aluminium

50mm

Steel

280mm (250mm plate loading)

1835mm

1270mm

28mm

2010mm

1310mm

25.4mm

15Kg Chrome Bearing Barbell

Brass Bushing

Chrome

Spring Steel

50mm

Steel

350mm (310mm plate loading)

15Kg Hardened Chrome Bearing Barbell

Brass Bushing

Hardened Chrome

Spring Steel

50mm

Steel

350mm (335mm plate loading)

2010mm

1310mm

25.4mm

20Kg Hardened Chrome Bearing Barbell

Brass Bushing

Hardened Chrome

Spring Steel

50mm

Steel

445mm (415mm plate loading)

2200mm

1310mm

28mm

2200mm

1310mm

28mm

20Kg Chrome Bearing Barbell

Brass Bushing

Chrome

Spring Steel

50mm

Steel

445mm (415mm plate loading)

Premium 15Kg Olympic Barbell

Nippon Bearing

Black Nitride

Spring Steel

50mm

Stainless Steel

350mm (335mm plate loading)

2010mm

1310mm

25.4mm

√

Premium 20Kg Olympic Barbell

Nippon Bearing

Black Nitride

Spring Steel

50mm

Stainless Steel

445mm (415mm plate loading)

2200mm

1310mm

28mm

√

Premium 15Kg Olympic Bushing Barbell

Brass Bushing

Black Nitride

Spring Steel

50mm

Stainless Steel

350mm (355mm plate loading)

2010mm

1310mm

25.4mm

√

Premium 20Kg Olympic Bushing Barbell

Brass Bushing

Black Nitride

Spring Steel

50mm

Stainless Steel

445mm (415mm plate loading)

2200mm

1310mm

28mm

√

2200mm

1310mm

28mm

√

Premium 20Kg Power Barbell

Brass Bushing

Black Nitride

Spring Steel

50mm

Stainless Steel

445mm (415mm plate loading)

Swiss Bar

N/A

Hardened Chrome

Steel

50mm

N/A

400mm (390mm plate loading)

2120mm

1320mm

28mm

Fat Bar

N/A

Chrome

Steel

50mm

N/A

400mm (390mm plate loading)

2115mm

1310mm

50mm

Economy Trap Bar

N/A

Chrome

Steel

50mm

N/A

330mm

1630mm

N/A

28mm

Premium Trap Bar

Brass Bushing

Black Nitride

Spring Steel

50mm

Stainless Steel

400mm (370mm plate loading)

1766mm

N/A

28.6mm

√

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Barbell Rack 20 The A-Frame construction is capable of holding 20 barbells Made in Australia by our highly-skilled engineers, this rack is made to the highest standards.

• 3mm Australian steel • Matte-black powder-coated finish

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• 4-piece construction to minimise shipping costs (2-3 minute assembly required) • Pre-tapped threading on bolt holes for a seamless finish with no need for nuts or washers • 760mm (width) x 1050mm (length) x 1090mm (height)

Nothing detracts from the motivation to lift heavy like having to lift someone else’s mess. Racks provide space and incentive - to keep your gym safe, as well as tidy.

Weight Tree Rock-solid six-stemmed weight tree. All stems spaced to accommodate 450mm diameter plates.

Toaster Rack • Holds 10+ plates • Customisable slot spacing to cater for different plate sizes • Steel construction 69

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wall-mounted storagE Plate Storage

Gun Racks

Wall-mounted weight plate storage racks are zinc-dipped to provide an attractive, durable finish. They can be mounted either horizontally or vertically, and each of the three stems can support as many as five twentyfive kilogram plates. The stems are spaced wide enough to accommodate 450mm plates on each without interference. With wall mounts, plates can be positioned close to your racks, adding a greater level of practical functionality to your gym.

Barbells are an essential piece of equipment in any gym, but have one outstanding feature; long and heavy, they do a great job of getting in the way. The Gun Rack gets them off the floor and into position so that you can quickly and easily choose your weapon.

Wall-Mounted change plate storage

Gun Rack - Holds up to 6 barbells Gun Rack 20 - Holds up to 20 barbells

Wall-Mounted Plate Storage gun rack

gun rack 20

weightlifting belts & wraps Lift more with no worries Weightlifting belts have long been a feature of any serious weightlifterâ&#x20AC;&#x2122;s kit. Iron Edge now offers a range of weightlifting belts to cater for all applications.

Nylon Lifting Belt An all-round Olympic and Power Lifting belt. A costeffective option for those venturing into max-lift territory. It is 139mm wide, tapering to 63mm at the front. It is double-stitched and has a Velcro closure.

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NEW

You only have one spine. Protect it with an Iron Edge Weightlifting Belts

Wraps

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weightlifting belts

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When lifting maximal weight, wrist and knee joints are placed under considerable stress. These joints benefit from added support, allowing you to lift more and remain injury-free. There are three varieties of stiffness for all shapes, sizes and preference: Standard: Will stretch further, providing greater coverage and more revolutions to ensure greater rebound Heavy: Versatile, providing a high degree of support while remaining comfortable Super Heavy: Difficult to wrap, but offers maximum support for the heaviest of lifts. Ideal for slower lifts and heavy loads

Bench Belt. • 60mm width • 10mm thick cowhide • Steel lever buckle

Knee Wraps 2500mm Super Heavy Wrist Wraps 18 Inch super Heavy

Power Lifting Belt. • 95mm width • 10mm thick cowhide • Steel lever buckle

Tapered Bench Belt. • 95mm tapering into 60mm width • 10mm thick cowhide • Steel lever buckle

Knee Wraps 2500mm Heavy

Wrist Wraps 18 Inch Heavy

Knee Wraps 2500mm Standard

Wrist Wraps 18 Inch standard

Weightlifting Belt - Thin • 50mm width • 5mm thick cowhide • Steel buckle

Weightlifting Belt - Thick • 100mm width • 5mm cowhide • Steel buckle

weightlifting platform The Iron Edge Weightlifting Platform has been designed without compromise. Only the very best materials have been used in its construction and accordingly, it sets a new benchmark for platforms. There are several key factors that put this platform at the head of its class:

weightlifting accessories Everything A Weightlifter Will Ever Need

• Rubber hardness of 87%. For those not in-the-know, this is exceptionally high. A square metre of this rubber weighs in excess of 60kg and is extremely dense with a flawless finish. As a result, the platform will show very little wear and will look new throughout its life. While this hardness of rubber is typically so dense that it would offer very little absorption to barbells and bumper plates being dropped, the brilliance of the design is actually found on the underside. Here you will find a revolutionary hole design that has been specifically designed to create ‘forgiveness’ in the rubber. Ultimately, the platform has best of both worlds; hard wearing, dense rubber and an underside which creates a cushioning effect that is able to absorb the impact of your bars and bumpers • Noise reduction. The revolutionary hole design dampens the impact, reducing noise

All the gear you need to make sure the weight is well-and-truly within your grasp.

Specifications: • 2400mm x 1800mm x 50mm • High density 87% hardness rubber • 50mm thickness • Two rubber inserts per side • Single timber insert • Triple coated textured lacquer on insert 73

• Powder coated RHS steel frame

• Powder-coated 50mm RHS steel surround fixed in place with sunken allen bolts for a seamless finish. • Flawlessly constructed timber insert. Most platform inserts look aged within their first month as they are made up of a single piece of timber; not this one. 16 layers of structural-grade ply are bonded together and cured over several days. The top layer is what takes all the punishment and is therefore dissected into several dozen pieces before being individually re-bonded to ensure maximum strength. This eradicates splitting, minimises indentations and gives the platform insert its unmistakable parquet appearance. The insert is then lacquered 3 times with textured ‘grit’ to provide optimum grip.

The manufacturing process for these platforms takes no less than six weeks from start to finish - the end result is perfection. The bar has officially been raised.

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chalk

Chalk ball The only drawback with chalk is the mess; spillage is no longer an issue with the chalk ball. Itâ&#x20AC;&#x2122;s also easy to apply the right amount.

get a grip

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Weightlifting chalk is a must for serious lifters. Scientifically known as magnesium carbonate, chalk works to absorb moisture on the hands to increase friction between the skin and the bar, bell, Captains of Crush gripper or whatever youâ&#x20AC;&#x2122;ve got a hold of.

Gym chalk reduces moisture on the hands, thereby improving the ability to maintain your grip.

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8 x Weightlifting Chalk - Bulk Purchase 8 blocks of chalk works out to be 440 grams, which will provide a regular lifter with months of rock-solid grip.

jerk boxes The Jerk is an explosive full-body action that strengthens the legs, the upper-body and builds overall stability. The split landing position further develops single-leg stability, beneficial for sports performance and holistic strength. These four interlocking boxes (38cm, 30cm and 2 x 15cm blocks) constructed from durable 20mm structural grade plywood, can handle heavy overhead drops with ease. They also remove the need to clean the bar to the front rack position after each repetition and give the lifter added confidence in the vulnerable lockout stance.

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Especially critical when using loads that cannot be lowered to the shoulder, the internal bracing structures within the Jerk Boxes allow for a dedicated set of heavy jerks, translating to colossal gains in power and strength. Efficiency is very important in workout programming and these boxes allow a bar to be reloaded at rack height, rather than having to lower to the floor, reloaded and then returned to rack.

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Weight Bench – Adjustable flat Incline This adjustable Weight Bench has been made to sustain a commercial beating and will suit any domestic application, also. The back support allows for four different angles while the seat allows two, which means you can set yourself into any position between a flat bench press and a fully upright military press as quickly as you need. The bench has wheels for easy repositioning and comes with the Iron Edge ‘No B.S.’ guarantee.

hi-Density, EVA foam wrapped in heavyduty vinyl

Wheels for easy mobility

Iron Edge Squat Stands Don’t compromise your performance or safety ever again. Cheap, imported squat stands are now obsolete with the introduction of our locally made, heavy-duty Squat Stands. Super-stable, these stands will easily support any weight that you can handle. The height adjustable uprights cater for benching as well.

The Lock-Jaw Pro barbell Collars The Lock-Jaw Pro Collar is specially designed for Olympic lifting workouts.150% stronger clamp makes it the strongest collar design on the market today. Sold in pairs.

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The last thing you need during a maximum lift is a change in the balance of the bar. The slightest angle can cause a plate to slide and that minor change in balance can be distracting, not to mention dangerous. Iron Edge supplies a multitude of collars, ranging from economical but effective spring collars to the Lock Jaw Pro and Lock Jaw Elite for a competition-standard grip.

EXCLUSIVE

Keeping the Load Locked In Place

Front Squat Zercher Harness

LUSIVE

Barbell Collars

The front squat should be a staple exercise in the regimen of every serious lifter. The biggest problem with the front squat is the difficulty holding onto the bar in the rack position. Balancing the bar across the shoulders can prevent proper structural alignment, referring those imbalances right through the chain. The clean grip is preferable, but many donâ&#x20AC;&#x2122;t have the range of motion in the wrists, elbows and shoulders to rack the bar comfortably. The Front Squat Harness ensures correct and comfortable positioning of the bar.

barbell jack easy plate loading & unloading The Barbell Jack is a simple device that makes it easy to load and unload plates. It has polyethylene protection fitted into the contact plate to protect your precious knurling.

The Lock-Jaw elite barbell Collars Lock Jaw Elite Barbell Collars are esigned to provide ultimate strength, grip and stability. Popular with CrossFit athletes for whom repeatedly dropping a loaded bar is common, they ensure no time is wasted re-tightening. The Lock Jaw Elite Collar features a hybrid skeleton of steel and resin that provides high strength yet remains easy to use.

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Olympic Spring Barbell Collars Designed to fit any standard Olympic barbell (50mm). Sold in pairs.

weightlifting shoes improve your performance from the ground up If you’re serious about your lifting, you need to get serious about your shoes. Proper lifting shoes prepare a lifter, quite literally, from the ground up. Weightlifting shoes have a solid base that lifts the heel, reducing the amount of ankle flexion required to get into a deep squat while maintaining an upright torso. This position is critical as it makes for a lower, more powerful position in relation to the barbell. A solid heel also creates a more stable base from which to launch explosive movements, enabling greater power generation. While the base typically extends from the arch of the foot to the heel, the shoes still allow movement through the foot, which is crucial for triple extension and landing in the split position for Olympic lifts. Your foot won’t drift laterally in weightlifting shoes as it does in a running shoe. Even in Kettlebell Sport, the solid base and mechanical advantage afforded by a lifting shoe is an asset. Lifting shoes are a necessary addition to any serious lifter’s kit. They provide you with the platform to go after that extra 5% of performance.

The upper is constructed from durable synthetic materials that are ultrasupportive, with integrated lacing and two large velcro band closures to keep the foot locked in place. Inside the shoe, elastic has been added to flex with the tendons of the foot during the snapping “triple extension” movement of the clean and jerk. A contoured, thermoplastic wedge in the shoe’s heel supports the foot by bearing as much weight as possible without any compression. It’s an innovation that replaces the standard wooden heel wedge that weightlifters have been using since the 1960’s.

Iron Edge – Authorised nike Reseller

weightlifting

Engineered to the exact specifications of championship athletes, Nike Romaleos 2 are 25% lighter than the previous model, with substantially greater forefoot flexibility.

Inov8 FastLift

LUSIVE TO

Nike Romaleos 2

EXCLUSIVE IR

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Finish a WOD without switching footwear Inov-8 is setting a new standard in weightlifting footwear with the release of their first weightlifting shoe - the fastlift™ 335 for men and the fastlift™ 315 for women.

Men’s FastLift 335 (Black/Red)

Stability and support With state-of-the-art weightlifting technology, the new fastlift™ delivers stability, support and structure in the heel and midfoot. The External Heel Cage (EHC) and Power-Truss system create strength for lifts without unnecessary weight.

Enhanced functionality Given the rigid nature of weightlifting shoes, there is often a need to change shoes to complete workouts beyond weightlifting. The fastlift™ utilizes inov-8’s Meta-Flex™ system to enhance flexibility and comfort in the forefoot, and features a sticky rubber outsole with indentations for added grip, all while coming in as lightest product of its kind. With the new fastlift™, athletes can finish a WOD without switching footwear.

Obsidian

Women’s FastLift 315 (Black/Pink)

Women’s FastLift 315 (Hawaiian Blue)

Men’s FastLift 335 (Yellow)

Do-Win Made of 30% leather and 70% artificial leather with a 3/4 inch wooden heel. Sizes: European 36-49. black

white/black/red

volt

bodyweight Harness your bodyweight to challenge your strength, endurance and co-ordination. The rewards will be gains in real-world strength and performance.

BODYWEIGHT

POWER RINGS GYMNAST STRONG Ring training has taken off over the last few years. It makes most upper body exercises more challenging due to the fact that you have to constantly balance and stabilise.

BODYWEIGHT Power Rings 28mm diameter Comes with a 3m strap and adjustable buckle. Straps are numbered for easy height adjustment.

Wooden Power Rings 28mm diameter Comes with a 3m strap and adjustable buckle. Straps are numbered for easy height adjustment.

Ring Training Fundamentals DVD Master the rings with this comprehensive introductory video. Includes BONUS super moves. Wooden Power Rings 32mm diameter An increased gauge makes it easier to maintain a false grip, especially for larger athletes. Comes with a 3m strap and adjustable buckle. Straps are numbered for easy height adjustment.

POWER RINGS Still rings made their debut at the Olympic games in 1908 and have been a staple of the gymnastics curriculum ever since. Anyone who has watched it knows that some of the worldâ&#x20AC;&#x2122;s strongest upper bodies are on show during this event. Exercises like the basic chin-up, dip and muscle-up will get you started, and soon youâ&#x20AC;&#x2122;ll be chasing the more demanding ones, like the infamous Iron Cross. Iron Edge offers a number of rings to address a variety of needs. Our resin rings are at an entry-level price point, but will ably serve the most skilled user. Wooden rings facilitate a greater degree of performance through better grip. We also have a number of rings bundle packages on offer which include chalk and an instructional DVD that, short of your own gymnastics instructor, is essential to mastering the apparatus. 82

PULL-UP ROPES

PULL UP ROPE

Chin ups should be a staple exercise in any training program. Rope pull ups take the standard chin up to a whole new level by working your grip more intensely by virtue of the thickness, vertical hand positioning and instability of the rope.

CLIMBING ROPE

BAND ROPE CLIMB

Pull Up Rope Add a new challenge to pull-ups. Size: 2 metres, 1.5” thick

2” Pull Up Rope Add a new challenge to pull-ups. Size: 2 metres, 2’’ thick

Pull Up Rope Pack Includes both 1.5” and 2” Pull-up Ropes

CLIMBING ROPES

Carabiner Aluminium screw gate, rated 2 tonnes.

The climbing rope is a line down the middle of the gym separating those who can from those who can’t. Persistence with the climbing rope is a sure ticket to grip strength and outlandish upper body strength.

Crash mat

BODYWEIGHT

rope accessories

Standard size: 1800mm x 2500mm x 600mm. Custom sizes available upon request. Rope climbing has one significant drawback that increases the better you become: the higher you climb, the further you fall. The Iron Edge Crash Mat takes the risk out of the enterprise.

2m Agility Band – Standard

7m Climbing Rope with eyelet

Sling Rated 1 tonne.

The mat is made from between 400 to 600mm thick, highdensity padding. We wrap it up in a cover consisting of strong, rip-safe PVC-coated nylon fabric and whack two handles on either side for easy carrying (or even repositioning on-the-go). Our mats are made to order, so custom sizing isn’t a problem.

4m Climbing Rope with eyelet

Climbing Rope with Sling and Carabiner 4m and 7m Climbing Ropes available.

Band Rope Climb 1 x Climbing Rope with eyelet 2 x Carabiners 1 x Standard Agility Band 1 x Sling Available with 4m or 7m Climbing Rope.

The Ultimate Tug of War Pack 1 x 4m Climbing Rope 1 x Standard Agility Band 1 x Band Utility Strap 2 x Carabiners

3-in-1 plyometric box Each side stands at a different height: 20, 24 and 30 inches. The box is of plywood construction, features internal bracing for maximum strength and is flat-packed to minimise shipping costs.

foam plyometric box

Plyometric boxes speed is the secret to power

Iron Edge Foam Plyometric Boxes provide a safe, stable platform which eliminates the risk. Made of high-density EVA foam, the boxes connect to one another courtesy of strong Velcro attachments. This makes for quick and easy adjustment as well as a sure, reliable bond. The boxes allow variations in height between 60, 30 and 15cm. Extra 15cm blocks can be added to the 105cm total to challenge anyoneâ&#x20AC;&#x2122;s vertical leap. In addition to plyometrics, the boxes are great for performing step ups and box squats. They are light, making them easy to move around your gym, box or wherever you need to set up.

foam plyometric box extension (6â&#x20AC;?)

plyometric boxs Iron Edge Plyometric Boxes are super sturdy with a textured, non-slip rubber surface. They will serve the needs of jumporiented plyometric exercises, step ups and Bulgarian squats, to name just a few. The boxes - 12, 18 and 24 inches - are sold as a set.

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The seat oF A Powerful Posterior Chain

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Hi-Density, EVA foam pads wrapped in heavy-duty nylon

Glute Ham developers

GHD

IN STO

The GHD (glute/hamstring developer) is the ultimate anvil for hammering out a powerful posterior chain. Essentially it provides a platform for flexion and extension of the trunk. When prone, the machine can be used for hip extension, back extension or combination hip-and-back extension to condition the posterior chain. In the supine position, the GHD delivers the mother of all sit ups. The Iron Edge GHD has been engineered for ergonomic use and built for maximum functionality and durability. All pads consist of dense, EVA closed-cell foam wrapped in super-durable nylon to ensure maximum longevity. The steel is finished in a black powder-coat and band attachments have been molded onto the frame.

easily adjustable to 11 different positions

Band hooks

1600mm (L) x 800mm (w) movement eliminated with fully adjustable foot-holds

PARTNER GLUTE/HAM DEVELOPER Made of high-density EVA foam, you can use the PGHD alone by anchoring your feet against a wall, or use it with a partner. It can also be used for spinal extension stretching, especially throughout the thoracic region. Dimensions: L 810mm W 610mm H 520mm

EXERCISES

Freedom of arm movement for overhead work and even handstand push-ups

Glute Ham Raise Running Agility drills Speed drills Planks Glue/Ham Raise Push-ups Pull-ups Jumping squats

18 x 1.1kg adjustable weights â&#x20AC;&#x201C; can de-load in increments until completely unloaded

Jumping lunges Conditioning drills

Machine washable

Adjustable straps to fit almost any body size and shape

20kg Power Vest Rock-solid construction and unique tailored fit

POWER VESTS Load Up And Wear The Pain The Power Vest is a simple piece of equipment with a host of applications. Vests are a convenient and functional way to increase the load during cardiovascular exercises like running, or to increase the total load of bodyweight exercises such as chin ups and dips.

Take the overhead squat, for example. The total load you can squat is not limited by your leg strength, but by the total load you are able to hold over your head. By strapping on a Power Vest, you can increase the load being driven by your legs without increasing the weight you have to stabilize overhead. Farmerâ&#x20AC;&#x2122;s walks are another example where the load is limited by grip strength, rather than the capacity of your legs to shift it. The Power Vest can also be used for power exercises, like the kettlebell jerk. Not only do you have the increased load on your legs, but that increased demand will mean that your legs need to work harder to drive the kettlebell upward. This is an excellent way to overload before moving up to a heavier kettlebell. The Power Vest is the best way to load a bodyweight exercise because the load is firmly secured to the torso. During a chin up, for example, if the load is secured around the torso, your path through the movement is truer than it would be with a weight hanging from your waist. This provides better transfer to a bodyweight chin-up because the movement pattern is identical. In the same way, Power Vests are the best way to load plyometrics and agility drills because they will both increase your workload and force you to work harder during deceleration.

No sag - guaranteed

10kg Power Vest

BODYWEIGHT

The three exercises you must d o t o p r e v e n t , a n d r e h ab i l i t a t e , a n e p i s o d e o f L o w B ac k P a i n . By Andrew Lock

B P h y s i o ( LaT ) , M P h y s i o ( M e l b ) , C F C E ( U S A ) , C RED M . D . T . , M A P A Do you want to know the secret of successful Low Back Rehabilitation? These are the three most important exercises that, almost universally, should be included in the successful rehabilitation protocols of any low back problem.

Two problems dominate the Low Back Rehabilitation landscape; both of them are rarely addressed by Medical, Paramedical, or Rehab Trainers. They are:

I’ve been involved in Low Back Pain rehabilitation for almost 20 years. I’ve been involved in resistance training and sport, at an international level, for even longer. The industry, both Physiotherapy and Health and Fitness, have gone through huge changes in that time - most of them for the worse. The idea that Pilates is a form of reasonable exercise, and could also be used to rehabilitate Low Back Pain is one of them. Lying on your back in tights, while pulling in your belly button and waving your arms and legs about like a dying beetle is only to be considered an exercise on April 1st. Looks like someone forgot to stop the joke. It’s now time for an Iron Punchline. Pilates is NOT functional stability. It is not functional and it is not stability.

Where current treatment regimes fail is that they do not understand what YOU as a trainer do; that to make a muscle grow, you must impose overload upon it so it has to adapt and grow. We know that the stabilizing muscle Multifidus atrophies after low back pain. The ‘Get Up’, ‘Deadlift’ and ‘Swing’ are some of the key components of the exercise program I use.

Now for a surprise! I’m here to tell you it is O.K. to lie on your back for Low Back Rehabilitation. It’s O.K. as long as the exercise involves getting you off your back and onto your feet! This article cannot tell you everything about the treatment and assessment of Low Back Pain. I run courses on Functional Strength Rehabilitation for both Personal Trainers and other Health Professionals and they usually take a full weekend, so this short article is aimed at the trainer who has some good understanding of the problem. If you want to know everything from beginning rehabilitation to full sport return then just sign up to my Facebook page and I’ll have the course dates and locations for 2014 up soon. What are the 3 BEST exercises for Low Back Rehabilitation? • The Get Up • The Kettlebell Deadlift • The Kettlebell Swing

• Atrophy of the multifidus muscle • Poor movement patterning into flexion

Now to tell you WHY! Most professionals astound me that they do not understand the role of the multifidus muscle; people assume it is primarily a lumbar extensor. Not quite. The multifidus contracts to OPPOSE the lumbar flexion that would be produced by the abdominals when they contract. Let us see, so if you lay on the ground and had a weight at arms length and tried to stand up from there I guess your abdominals are going to be pretty damn important, aren’t they? What muscle do you use to stabilize the spine against the flexion of the abdominals? THE MULTIFIDUS! How damn good is the “Get Up” for Low Back Rehab? Beyond your wildest expectations. Considering that your starting posture is on your back, you have to use your abs to get up, to hold a 3-point balance bridge that moves dynamically to a 2 point kneel while holding a weight overhead and THEN you have to STAND UP on 2 feet! You are not finished yet, however. Now you have to get back down through the same positions but in reverse, slowly, with control! You want spinal STABILITY? That, my dears, is stability, not some stupid Bosu/Fitball BALANCE exercise that has NO FUNCTIONAL relationship to human performance outside of surfing. Now for the BIG NEWS - BALANCE IS NOT STABILITY! They are two separate concepts entirely; do not confuse them as being the same. This is where so many trainers fail their clients.

We want Functional Stability for Low Back Rehabilitation; this means the ability to move in natural world daily postures and tasks that would be encountered by human beings, in a natural setting or sporting endeavour. There are NO Fitballs in nature; there are none in the jungle, the great plains of Africa or on any mountainside. Fitball training is unnatural and stupid. Game over. Now get some Kettlebells, barbells, chin-up bars, climbing ropes, Club Bells, Bulgarian Bags and Sledgehammers and train functionally! I know you want to run and grab your kettlebell now and start doing your ‘Get Ups’, but hold on and first let me tell you about The ‘kettlebell dead lift’ and ‘swing’. We need these movements early in rehab. The kettlebell dead lift is better for your rehab client than a barbell dead lift due to its centre of gravity, ability to perform the ‘face the wall’ dead lift which encourages correct neutral spine, and transfer of skill to the kettlebell swing. Remember I said it is better for rehab, not that it is an overall better exercise than the barbell dead lift, but it has an earlier position in the Low Back Rehab plan. The kettlebell deadlift is wonderful and I encourage you all to go and buy an 80kg ‘Bomb’ for your clients - set the bar high! I praised the kettlebell swing in last year’s catalogue, and if you need an appraisal of the value of the swing I ask that you go and read that article. Remember, we are on the cutting edge as professionals and consequently need the best tools and skills on how to apply them. Keep reading with a passion and if you have any questions, feel free to contact me via my new Facebook group ‘Functional Strength Rehabilitation’. To avoid an further confusion, the rumours are true – I am now officially back working as a physiotherapist and consultant full time and will be running the full series of ‘Functional Strength Rehabilitation Certification Courses’ in 2014. Train Hard, Stay Big!

Not necessarily in that order, but for some it is, and here is why. Strap yourselves in. 88

ADDITIONAL BODYWEIGHT EQUIPMENT

BODYWEIGHT

ELITE SPEED ROPE

Speed Rope Thin wire ensures minimal drag, making double and triple unders a breeze… well, sort of.

The Elite Speed Rope is the superior incarnation of the skipping wire. Heavier wire gives a better feel, meaning that you get a better sense of where the wire is in space as you’re moving. The action of the rope has been improved further by the addition of bearings in the reinforced handles, which also increases the speed. This makes all the difference when you’re trying to spin out twentyplus double-unders in a row. The wire has been treated to remain tangle-free and is ready to go, straight out of the pack.

crosscore 180 THE CROSSCORE 180® PROVIDES A SIMPLE YET SIGNIFICANT PROGRESSION ON STANDARD SUSPENSION TRAINING DEVICES – THE CAPACITY TO ROTATE. Consisting of a freely-moveable pulley system, the CrossCore 180® adds active stabilisation during traditional movements like push-ups and body rows. Includes instructional DVD, manual and carry bag.

Ab Mat Abdominal mats are used to gain a greater range of motion in sit-ups, as well as supporting the natural curve of the spine.

parallettes Iron Edge Parallettes are constructed of solid steel (44.6mm diameter) pipe, which is consistent with established gymnastic standards. They have been engineered to provide enough clearance to practice complex gymnastic techniques, yet remain compact enough that they can be thrown in the back of the car for an outdoor session.

racks Whether itâ&#x20AC;&#x2122;s one cell or 100 cells, our racks can cater to any training space. Made from high quality steel, shaped with laser cut precision and sheathed in a bulletproof powder coat finish, our racks can be fully customized with accessories to facilitate dozens of exercises. They will become the multi-purpose hub of your gym.

RACKS

the matrix build your gym. then keep building The Iron Edge Matrix Racks have been made with the serious trainee in mind. Apart from being Australian made, their structural integrity, bulletproof powdercoat finish and capacity to be fully customised make them the best racks available. • A single workstation can provide the basis for an entire session • J-hooks and Spotting Arms provide the basis for basic barbell movements including the squat, bench press and overhead press • Sling attachments for safety in all lifts • Monkey bar compatible • A variety of chin up variations • Torsonator Sleeves can be easily attached • Band attachments for increased resistance and exercise variety • Attachable utility pegs for plate storage and dips • Affix suspension training tools, including the CrossCore®180, Power Rings or TRX® • Multiple work stations to allow for easy and practical group training sessions, incorporating various tools with the rack central to the session

RACKS

Specifications DEsigned and made in australia • 3mm Australian steel used in all parts with the exception of fixing brackets • 10mm Australian steel used in all fixing brackets • Indexed holes every 50mm for incremental settings • 100% laser cut • Chin bars of 33.7mm diameter • Matte-black, textured powdercoat for maximum durability and for grip on chin bars. Custom colours are available upon request • Made to precise specifications in Australia • The Matrix can be prepared for outdoor use upon request. This will prevent corrosion and guarantee your rack will remain standing longer than Stonehenge. Dark Background

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The Badge that Matters The ‘IE Steel’ badge is your guarantee that the product is 100% designed, engineered and manufactured by Iron Edge in Australia. It’s the best it can be. If you’d like to read further about our engineering processes please go to: ironedge.com.au/engineering

free-standing matrix

Matrix 2.0 Single Cell

Simply The Best Free-Standing Rack In Australia - Guaranteed A single Matrix cell maximizes your available floor space while giving yoU: • Two squat racks • Four chin-up bars/Olympic rings bars simultaneously (adjustable from 1800mm to 2600mm) • The ability to load and de-load bands for squatting, deadlifting and benching • Space for up to eight athletes to use Torsonators simultaneously • Up to four dip stations • Space to rack pull and rack press • Space to hang Olympic rings and suspension training devices The Single Cell Matrix has no limit to its usefulness; you can add cells and bridges to suit your training needs as they evolve. The beauty of the Matrix is there is no rule to the form it takes – that’s solely up to you and how you want to define your training space.

_ 1210 mm _

Matrix 2.0 Dual Cell Extension

_ 2400 mm _

Matrix 2.0 Dual Cell

_ 1810 mm _

RACKS

wide cell matrix increase your chinning space Attach extended cross members of 2250mm to add even more workout options.

Matrix 2.0 Dual Sideway Wide Cell

Matrix 2.0 Wide Cell

_ 2250 mm _

_ 1810 mm _

_ 2400 mm _

Wall-mounted matrix The Original And the Best Wall-Mounted Rack Every gym has wasted space. Weâ&#x20AC;&#x2122;ve developed a way to turn that space into the most functional area possible. The Wall-Attached Matrix uses just 1.15 metres of floor space closest to the wall and provides all the benefits of our regular free-standing Matrix. Wall-Mounted Matrix 2.0 (2 Cell + 1 Bridge)

Wall-Mounted Matrix 2.0 (2 Cell + Tri Bridge + 2 Extensions)

Wall Mounted Matrix 2.0 Tri Mounted Cell

Wall Mounted Matrix 2.0 single cell short

Wall-Mounted Matrix 2.0 Single Cell

_ 1210 mm _

_ 2400 mm _

_ 2235 mm _

_ 1145 mm _

_ 600 mm _

RACKS

Monkey Bars Monkey bars have long been a staple feature of playgrounds and most kids will remember them as an apparatus of great fun. Adults are often drawn back to them by those memories and, as they set out hand-over-hand, soon discover two shocking things; 1. Their feet hang much closer to the ground, and

2. They canâ&#x20AC;&#x2122;t do anywhere near the array of tricks they used to. Monkey bars provide a host of bodyweight benefits almost too numerous to list. They target hands, arms, shoulders, chest and back, build spatial awareness in a gymnastic sense and, because of their structure, allow for the widest array of developmental qualities through movement, which is something the humble chin up bar simply canâ&#x20AC;&#x2122;t do. Iron Edge has done the research to bring you the best, most effective incarnation of the monkey bar set-up. The bars are 33.7mm in diameter and powder-coated. This provides uniformity with a Matrix, in addition to ensuring durability and providing grip for your monkeys. They can be run through both a wide and single-cell Matrix at 220mm intervals and, at the recommended spacing of 440mm, you can fit four bars in a wide cell (six bars on a wide cell, if you include the end bars). As with anything made for the Matrix, the bars are fully adjustable, so you can use as few (or as many) as you like. Iron Edge monkey bars. Go ape!

Matrix 2.0 Wide Cell Monkey Matrix 2.0 - Triple Cell Monkey Twin Extension

_ 2235 mm _

_ 1810 mm _

440mm

rack attachments Customize Your Rack The Iron Edge rack was intended to be a modular system that could act as the hub of any gym or training facility. Accordingly, it had to be fully customisable to suit the space and training requirements of virtually anyone. Rack Attachments are designed to increase the total overhead clearance. The tallest athletes in the world can use them for chin ups, and everyone else can use them to anchor suspension trainers, rings or a climbing rope. The Rack Attachments offer the added benefit of increasing the stability of an already stable rig and are made from the same power-coated, Australianmanufactured steel.

Extension dimensions 1 1210 x 700mm

4 2250 x 700mm

2 1210 x 1100mm

5 2250 x 1100mm

3 1210 x 1600mm

6 2250 x 1600mm

explosion ladder

Multi-Grip Pull-up Bar

Custom COlours

The Explosion Ladder is great for developing pulling power in the upper-body muscles. Athletes can ascend and descend the bars (not unlike monkey bars) with an added degree of difficulty. They can progress to a plyometric-style pull-up that requires ‘flying’ from bar to bar in an ascending and descending pattern. It’s a unique way to develop explosive power.

The multi-grip pull-up up bar is designed to provide a variety of neutral grip hand positions, along with the standard straight bar. Fully compatible with matrix range, and can be placed anywhere with a 1080mm crossbeam.

Our racks are powder coated to ensure durability and provide perfect grip. On request, they can be powder-coated in any colour to match your brand identity.

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RACKS

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Rack AccessorieS

J-hooks

Spotting Arms

dip bar attachment

Made from steel, the J-hooks can easily be repositioned in the same fashion as the spotting arms. Again, they are fitted with polyethylene protection for the sake of your barbell.

Spotting arms take some of the risk out of lifting heavy. If you miss a lift, you can rely on the spotting arms to safely catch your bar. Weâ&#x20AC;&#x2122;ve tested them to 450kg so, no matter how serious the weight, the spotting arms can handle it. Fitted with polyethylene protection so the barbell knurling will stay in tact.

Dips are an excellent way to develop upper-body pushing power. The Iron Edge Dip Bar is compatible with all our racks and can be used and then removed in a matter of seconds, courtesy of our pin-free locking system. 600mm long tapered handles cater for athletes of all sizes.

Torsonator Sleeve

Utility Pegs

Sling Brackets & Slings

Position the Torsonator Sleeve(s) in any one of the holes on the uprights of either the Assault Rack, Iron Cage or the Matrix. Set different heights to vary movement patterns.

Solid steel and zinc-dipped, utility pegs have several uses. Dips: Insert two utility pegs into a spotting arm at the desired width and you have a solid dip station, weight plate storage and anchor points for loading and de-loading bands.

Sling Brackets are another great addition to add to your Matrix inventory. They work together with the Slings, giving you increased safety and performance.

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ASSAULT RACK A RACK BUILT WITHOUT COMPROMISE Put simply, this is the best rack money can buy. It has been built as it should be – to specifications, rather than a budget. Best of all, the entire rack is Australian-made by people who are athletes, exercise enthusiasts and mad scientists in equal measure. The Assault Rack will satisfy all expectations and sustain any amount of abuse over the broadest range of multi-joint exercises. The rack is incredibly stable, courtesy of its 1220mm x 1675mm base. The uprights are spanned by a chin-up bar that can be adjusted from 1850mm to as high as 2650mm. This means that people six-and-a-half feet tall can finally do chins with their feet off the ground. The rack is built from 3, 4 and 10mm steel. All joints and gussets are welded cleanly and unobtrusively, even the feet have been welded closed rather than finished with cheap plastic caps. Finally, the whole thing has been wrapped in a sleek matte-black powder-coating which not only resists scratching and denting, but provides an excellent grip surface - especially on the chin bar. Light Background

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If form defines function, then the Assault Rack’s simple, elegant design is the ultimate. All the holes have been laser-cut and indexed to make setup of pegs, spotting arms and J-hooks fast and easy. There are enough holes to allow the Assault Rack to be fully compatible with a broad range of Iron Edge specialty exercise gear – from Power Bands to the Torsonator. If you need to make comparisons, we’d be the first to encourage you to do so. Looking at other racks over the internet, however, just won’t cut it. Our competitors’ racks are made from cheaper, thinner steel and are designed to be flatpacked for export from China. Even screwing in spotting arms tightly will crush them out of shape like a Coke can.

RACKS

multi Chin-up bar compatible

AUstralian steel Australian steel used in all fixing brackets and parts.

Assault Rack 2.0

Assault Rack 2.0 short

Matrix compatible

Plate storage

Mix and match a wide range of accessories

Keeps the floor free for important things

Assault Rack 2.0 Deluxe

Assault Rack 2.0 Multi-Grip

dynabolt Dynabolt your Assault Rack to the floor for maximum stability

Dip station Assault Rack 3.0

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IRON CAGE The geometry of performance The Iron Cage is the ultimate incarnation of the humble squat cage, mutated far beyond it to encompass all the possibilities and permutations required by the most demanding lifter. Modern sport requires the highest level of performance, the demands of which are programmed into athletes in the weight room. Professional training programs require precision equipment, not to mention the capacity to augment the load with things like bands and chains. Suspension training equipment like Olympic rings have also become increasingly common in high-performance circles. The Iron Cage is Iron Edge’s answer to all this; a matrix of possibilities which allows infinite arrangements to be executed within its structure. It also functions as a selfcontained weight-training unit, providing you with a multiplicity of storage options. The Cage itself is essentially six uprights, four of which form the perimeter. The other two uprights are adjustable and can be positioned in numerous locations along the cage: • In the centre to create two half squat racks with central plate storage, or • Towards one end to create an enclosed cage with plate, band and chain storage to the rear when fitted with utility pegs.

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This is also the tallest cage on the market, standing at 2400mm, allowing athletes as tall as six-foot-five to perform a full overhead press while standing inside the cage. Add bridge extensions for a vertical fixing point of a maximum 3.5 meters to attach a set of Olympic rings (for muscle-ups). The Cage is fitted with six large base-plates to provide maximum stability and have been laser-cut so they can be bolted down. Laser-cut holes are also present every 100mm on the lower and upper crossbeams to allow a wide variation of attachments of bands to both load and de-load, along with neutral grip chin-ups at your desired width. The Iron Cage is fully compatible with all Matrix components; Spotting Arms, J-cups, Dip Bar, Multi-grip Chin Bar, Torsonators, utility pegs and sling brackets for spotting lifts, while a full Olympic lifting platform can be integrated – two if you’ve set up for the two squat cage configuration. As with the Matrix, successive cages can be joined by 2100mm bridges so that all demands can be met.

RACKS

specifications

Chin-up bars Chin bars of 33.7mm diameter

160KG of AUstralian steel

Plate storage

10mm Australian steel used in all fixing brackets. 3mm Australian steel used in all parts with the exception of fixing brackets

Keep the floor free for more important things

matte Powder coat finish Matte-black, textured powder-coat for maximum durability and grip on chin bars. Custom colours are available upon request

Laser precision Precision, laser-cut, indexed holes every 50mm for incremental settings. 1,160 in total

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Footprint 1870mm x 1380mm (3670mm x 2400mm with platform) 104

IRON CAGE in review

Iron Cage 2.0 - Single

words by stephen pritchard those who train without access to a full gym you will know how valuable a power rack is. it allows you to bench, squat, rack pull and press out of one piece of equipment. How much you can do and how well you can do it depends, however, on the rack you have. I started off in a generic off-the-web $1200 rack and there were two issues: firstly, it was small and restrictive - I could not use bands and pin holes were limited, as was its size; secondly, after a few sessions with 300+kgs I had banged the heck out of it and I continued to train aware of the possibility it would collapse under the strain.

Iron Cage 2.0 - Double Half Rack

For about 18 months, I have had the pleasure of using the Iron Cage. It is the toughest, most versatile rack I have ever trained in. This rack is practically a gym in itself. The rack itself is large enough for lunges, cleans and can even accommodate two people training at once. The uprights in the rack can be moved to set up the configuration youâ&#x20AC;&#x2122;re after. I have mine set up with one large area which is 3/4 of the available length and the remaining 1/4 constitutes a separate section. That way, I have a space big enough to lunge in and another I can use for pressing. The peg holes run all the way down the uprights, base and roof on the inside and out - so you can set up bands from any direction, or set up pegs for pull ups, dips or as plate supports. For me, the weights will sometimes get up well over 300kg and they can come crashing down, smash into uprights and generally inflict a beating. This rack can take it all with no signs of weakness. You can add in slings and safeties so that you can train alone with confidence, knowing this rack will stand up to the punishment. The Iron Cage has become my home and it has been the cornerstone of my training for national and world championships. This is the Rolls Royce of racks. 105

It is the toughest, most versatile rack I have ever trained in. This rack is practically a gym in itself.

Steve has been lifting for decades, but began competing at the end of 2004. He now holds multiple Australian, Oceania and Commonwealth records in raw and equipped powerlifting and is the current number-one ranked raw IPF powerlifter in Australia.

Iron Cage 2.0 - Single with Extensions

ound

Chin ups are arguably the best upperbody pulling exercise around. There is no other pulling exercise that can replace its functional value; and no, the lat pull-down is a not a suitable replacement!

RACKS

Wall-Mounted Chin-Up Bar

outdoor usAGE

Available with an outdoor electroplated Finish

Our Chin Up Bar is the only prefabricated bar on the market that can be seamlessly extended as far as you need along a wall to cater for multiple users. It reaches 90cm out from the wall to provide plenty of room for kipping for the largest athlete and is coated with a textured matte black powder coat which looks tough, resists abuse and ensures grip.

Not only do chins build the back and biceps, the abdominals, chest and grip are trained as well.

Specifications

A chin up bar in a gym is a highly useful fixture, given that it can also be used as an anchor for rings, bands or a suspension training device.

• 33.7mm diameter chin bar

The Iron Edge Chin Up Bar is made in Australia and bears the intelligent, durable hallmarks of all our products. The bar itself is bolted flush to the support brackets so there is no play or movement - just a solid fixture that will support up to 400kg! The Chin Up Bar can also be mounted on the ceiling for a vertical drop. There are two sets of holes on the supports, so you can choose the height at which the chin bar hangs.

• 975mm from wall • 1170mm wide

• 500mm vertical wall-attach bracket • Textured matte-black powder-coat

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_ 500 mm _

_ 975 mm _

_ 1170 mm _

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modular racking All your storage needs are sorted Just as the Matrix can be built and modified to create your ideal training space, Modular Racking is designed to support all your gear. You have two choices of upright: either 900mm or 1700mm high. These uprights are then connected by shelving. The shelving itself comes in four kinds: 1. Heavy duty shelf – for supporting equipment such as kettlebells and dumbbells 2. Double piped shelf – for and anything round such as medicine, dead or wall balls 3. A Brace – fits at the back of shelving to support anything long and slender, Aqua Bags and Foam Rollers, for instance 4. Pegs – attach to the sides of the rack to keep skipping ropes and Power Bands. Ordinary racking requires that you buy another rack to deal with the extra equipment. Modular racking, however, allows you to connect other shelves on the other sides of the uprights, so as your equipment increases, the storage space can be modified or increased to accommodate it. Modular racking also provides a choice of wheels on the bottom, depending on what best suits your needs. Iron Edge continue to develop the concept, with more kinds of shelves due for release. Modular racking is designed and built in Australia from Australian steel and wrapped in a black powder coat to resist marking and abrasions. You also get the ‘NO BS’ guarantee to resist any kind of defect or dissatisfaction.

components M.R.band peg

M.R. heavy duty shelf

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M.R. brace

M.R. double pipe shelf

M.R. 1700mm upright

M.R. 900mm upright

M.R.wheels

B y Da r r e n C o u g h l a n

Our Athletes

The programmes, coaching and environment all should be geared to provide clients with the best results possible. No matter what your clients are training for, your practices, programmes and coaching will directly impact the attainment of their goals.

I’ve worked with some of the best athletes the world has to offer. Olympic canoeists, gymnasts, swimmers, sprinters, rugby players, CrossFit® athletes and elite military personal. I’ve been coaching CrossFit® for seven years and have produced Games (international) and Regionals (national) athletes.

Proof can be in many forms: injury rate, recovery turnarounds, game time, lifting PBs, fitness tests and weight lost/gained. As an S&C Coach with more than 20 years of experience, I have never injured someone in training. Why? I don’t programme past my expertise; I stick to what I know works. With proof in your method and the right equipment ingredients, you’ve then got the recipe for success and building a sound reputation.

Since launching our full-time facility, I’ve had zero injuries induced by our programmes, facility or coaching. This wasn’t made possible by placing our people in cotton wool. I load them up with as much weight as possible, as safely as possible. Form always comes first, followed by intensity, watched under the keen eye of our qualified and tested Coaches.

2. Professionalism

My facility

As S&C Coaches, we should all strive to deliver a professional experience. This rule applies to everyone from general population to professional athletes. Striving for professionalism doesn’t mean showing up for a training session on time or having a neat appearance; all those factors should be a given. In our unregulated S&C industry, professionalism means having the appropriate knowledge and experience to train your clients. Too many “fitness professionals” make false claims, experiment with clients, aren’t invested in clients’ goals and roll out the same programme to their clients regardless of their goals. Clients don’t pay to be lab rats.

3. Integrity There are three ways to display integrity. Firstly, the Coach displays integrity through enabling the client to achieve their goals. Secondly, the athlete displays integrity by trusting the Coach and following instructions. Thirdly, the facility has to enable the athlete to achieve their goals. Any shortcoming on any of these will impede performance.

RACKS

The Three Principles to Live and D i e b y as a n S & C C o ac h

1. Proof

I opened the first full-time CrossFit® facility in the Southern Hemisphere. Since that time, I have tried and tested every reputable equipment supplier on the market. Partnering with Iron Edge gives us the premium gear that our clients expect and that our coaches can rely on. Trusting your gear lets you focus on your goals. Its a freeing moment when all considerations of the athlete are removed and they can just let go and ‘perform’. Darren Coughlan has more than 20 years of experience coaching Strength and Conditioning. He commenced CrossFit® training in 2003 and started coaching in 2005. In 2006, he was the first full time CrossFit® affiliate owner in Australia and the fourth affiliate to open in Australia. Prior to CrossFit®, Darren played football for 20 years which included regional representative level for Rugby and playing Rugby League for Manly Juniors. Other accomplishments include practising martial arts for 20 years and consulting to Commanding Officers in Defence Forces in Australia and overseas.

When someone has spent the absolute minimum on equipment and claims maximum results, be wary. There is zero integrity in finding a cheap warehouse to rent and purchasing a couple of kettlebells, cheap bars and bumper plates while claiming to be able to train representative-level athletes or even those in the general population who are serious about their goals. 108

rehab/prehab A well-structured strength and conditioning program includes rest and recovery. Products like the Foam Roller, The Stick and Massage Balls are tools to directly address aches and pains with greater convenience and lower cost than physical therapy. As we all know, prevention is better than cure. Our range of rehab and prehab equipment will keep you on the playing field for longer.

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REHAB / PREHAB

self massage Recovery made convenient and simple Recovery is as essential to performance as training itself. The Iron Edge range of selfmassage and recovery implements bring together the best â&#x20AC;&#x201C; and some of the most unconventional â&#x20AC;&#x201C; implements available. With these products, you can address fatigued and knotted muscles conveniently, at a fraction of the cost of engaging a professional masseur or physio.

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RUMBLE ROLLER ROLLERS ON STEROIDS RUMBLE ROLLERS ARE AN INCREDIBLY EFFECTIVE AND CHEAP WAY TO RELEASE MYOFASCIAL TIGHTNESS, DEACTIVATE TRIGGER POINTS AND DELIVER ALL KINDS OF MUSCULO-SKELETAL BENEFITS. Foam Roller Dimensions:100cm x 15cm

WHICH RUMBLE ROLLER IS BEST FOR YOU? The Rumble Roller is made in two different sizes, and each size is available in two different densities. The full-size model is long enough to roll the widest part of your back in one pass; you can also roll both legs (quads, hamstrings, and/or calves) at the same time. With the compact Rumble Roller, you’ll need to roll each leg separately, and will spend a little more time repositioning yourself between exercises. The major advantage the compact Rumble Roller has over the full-size model is its portability. At just 12” in length, it fits easily in your gym bag, backpack, or carry-on luggage. The compact Rumble Roller’s smaller diameter (5” vs. 6” for the full-size model) also allows it to conform better to the curvature of some body parts, such as your neck.

Half Foam Roller Dimensions: 44.5cm x 15cm

Body Ease – Foam Roller DVD

FOAM ROLLER A CHEAP AND EASY SELF-MASSAGE SOLUTION Full Rumble Roller Original Density

Compact Rumble Roller Original Density

The Foam Roller is an easy-to-use and convenient form of self-massage. You simply employ your own body-weight to apply pressure to sore spots in your back, legs, buttocks and arms. It’s a great way for runners to address tightness in their ITB (ilio-tibial band) – a notoriously difficult and uncomfortable part of the leg to massage without paying a professional to do it. The Foam Roller works by breaking-up fascia (a sheathlike material which encloses the muscles), as well as releasing trigger points (places where tension gathers into ‘knots’). The Foam Roller has long been a feature of the toolkit of elite athletes, physios, chiros and osteopaths. Maybe it’s time to make it a part of yours. Made from dense, durable EVA foam, the Iron Edge Foam Roller is designed to maintain its shape throughout years of use.

Full Rumble Roller Extra Firm

Compact Rumble Roller Extra Firm

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TRIGGER WHEEL

the stick

Just as The Stick provides relief to larger muscle groups, the Trigger Wheel is an easy-to-use, hand-held device that directs soothing pressure to an exact spot, whether it be behind the shoulder blade, somewhere in the forearm or even in the neck.

The Stick is used to iron out sore muscles. The unique independent spindles spin freely to roll out knots, trigger points and areas of tightness. An affected muscle can be free of pain and stiffness in as little as 30 seconds.

The Trigger Wheel consists of a nylon wheel, five centimetres in diameter, fixed to a thirteen centimeter-long handle. You can work the small nylon treating surface into stiff fascia and stubborn knots, anywhere they turn up.

You’ll experience instant pain relief, increased range of motion, improved flexibility, better recovery times and ultimately, enhanced performance.

The Sprinter Stick 19” in length 9 working spindles Stiff/low flexibility

LUSIVE TO

POSTURE CURVE

The Stick 24” in length 15 working spindles Medium flexibility

The Stick is used by athletes, health professionals and individuals for fast relief from muscular pain.

EXCLUSIVE IR

O N E D G

The Posture Curve doesn’t look like much, but this contraption is as penetrative as the strongest masseur’s fingers. Sit the Posture Curve on the floor or lie down over the top of it. A slight movement will allow you to feel its potential for mobilising the spine one vertebrae at a time, courtesy of its two focused contact points. It works well on other areas like the rhomboids and is a must for piriformis syndrome.

rehab/prehab videos

Assess and Correct DVD Mike Robertson, Eric Cressey and Bill Hartmann

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Magnificent Mobility Mike Robertson and Eric Cressey

Inside-Out Warm-up DVD Mike Robertson, Eric Cressey and Bill Hartmann

REHAB / PREHAB

theracane TRIGGER POINT SOLUTION Anyone engaged in regular exercise will know what a trigger point is. If you donâ&#x20AC;&#x2122;t, palpate whichever body parts were pounded in your last workout. Those tight, tender, knotty sections should explain it. The Theracane, made from a curved length of fibreglass, has a node at the end and a number of arms emerging from its length which are also topped with nodes. These nodes are designed to work into trigger points, increase circulation and gradually untie the knots.

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The brilliance in the Theracane lies in the leverage. By pushing on one end, the pressure on the distal node is increased dramatically. This allows you to apply significant pressure to hard-to-reach areas with ease.

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beastie balls TRIGGER POINT SOLUTION

MASSAGE BALLS

The Beastie Ball does for massage balls what the Rumble Roller did for self-massage.

The massage ball provides simple, easy-to-administer pain relief and trigger-point therapy.

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Just as the Rumble Roller bought nodes to the humble foam roller, the Beastie Ball brings nodes to the massage ball for more precise, more intense penetration and triggerpoint release.

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Beastie Bar and Stands

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ROCK TAPE THE ULTIMATE SPORTS TAPE Rocktape is serious sports tape. While ordinary sports tape is used to bind a joint to effectively limit movement, Rocktape enhances performance by mimicking the function of human skin. The tape can stretch up to 180% of its original length. When it contracts, Rocktape gently lifts the skin away from the muscle beneath to boost circulation, functional stability and tissue function.

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SERIOUS SPORTS TAPE WHEN ATHLETES ARE PUSHING THE BOUNDARIES, THEY NEED ALL THE SUPPORT THEY CAN GET. Tape can be used to support a joint or muscle group, but the limitations of regular tape relate to its rigidity. The key to Rocktape’s effectiveness is in its stretch. A special weave is embedded into the tape as it is woven to make it flexible. As a result, Rocktape will stretch as much as 180% when applied. It will only stretch in one direction, however, and the tension of the weave is designed to correspond to the elasticity of the skin. This way, the skin is lifted away from the muscle to maximize blood flow, along with lymphatic drainage. Rocktape can also be used to assist in the maintenance of muscles that have been strained or sprained. Because braces and conventional supports have a tendency to restrict blood flow, they can actually impede recovery. Rocktape, by increasing circulation, will promote it. Rocktape have developed their own protocol for effective taping. By taping all the muscles associated with a given sport, a ‘sports-specific bio-kinetic chain’ is created. This ensures that the muscles are linked to operate in a co-ordinated fashion. Force is applied as efficiently as possible, along with increased circulation for maximum endurance and recovery. The sensor receptors on the skin send signals to the brain that greater support is available, preventing your brain from interfering to slow your efforts. ROCKTAPE 10CM X 5M BLACK LOGO

Whether its enhanced performance, muscle repair, stability or recovery you’re after, Rocktape has you covered.

ROCKTAPE 10CM X 5M BLACK

ROCKTAPE 10CM X 5M BEIGE

ROCKTAPE 5CM X 5M GREEN

ROCKTAPE 5CM X 5M WHITE

ROCKTAPE 5CM X 5M HOT PINK

ROCKTAPE 10CM X 5M ELECTRIC BLUE

ROCKTAPE 10CM X 5M HOT PINK

ROCKTAPE 5CM X 5M BLACK

ROCKTAPE 5CM X 5M ELECTRIC BLUE

ROCKTAPE 5CM X 5M LOGO BLACK

ROCKTAPE 5CM X 5M RED

ROCKTAPE 5CM X 5M LOGO RED

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Rehband elbow Support Rehband Back Support X-Stable

Rehband wrist Support

Rehband elbow Support

REHBAND

Rehband Strongman Back Support

IN SUPPORT OF ATHLETES Rehband produce supports specifically for strength athletes. By minimizing pain and providing support, Rehband products mean you can train harder and perform better for longer.

Rehband knee Support Rehband Knee Support

Core line

Rehband Calf Support (Basic Line) A neoprene sleeve for the calf to increase blood flow, insulate for warmth and provide compression for protection, pain relief and recovery. Note: Product includes only 1 unit, and is NOT sold as a pair.

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power line

Rehband Black Thermal shorts Made from neoprene to provide a snug fit. Warmth and support will counteract stiffness and address strains and inflammation in the groin, hips and lumbar region.

by Dr. Aaron Anderson

REHAB / PREHAB

The Foam and Rumble Rollers

Os t e o pa t h & H u m a n M o v e m e n t S p e c i a l i s t

M u sc u l o s k e l e t a l t o o l s f o r y o u r e x e r c i s e k i t Homo Sapiens have evolved into beings that can outlast any other land animal because we can move so well - it’s one of the reasons we have thrived on planet earth. We can source food. We can escape from danger. We can move to a more temperate environment. Hundreds of thousands of years of development has now hit an evolutionary brick wall. The most successful of us outsource everything – cooking, cleaning, gardenening and even washing their pets! And we focus on (often-sedentary) specialty skills. Real movement is optional for many in the twenty first century. This extends to many people’s current exercise programs - training within limited ranges of motion, unbalanced movements (excessive upper body or more flexion than extension exercises) or even exercising when sitting down. What is the deal with Spinning classes?

Adapt or Perish The other ace card the good old Homo Sapien has (and maybe another reason we outlasted the Neanderthals) is our ability to adapt to changing environments. Again, the exercise programs many of us follow involve the same old routines, in the same old location, week-in week-out, recycling the same dozen exercises, year after year. Training plans shouldn’t be based on the film ‘Groundhog Day’.

The fact is In today’s society most people have become specialized in one type of work and their vocation requires little physical activity. Additionally, recreation time is increasingly sedentary – virtual worlds for shopping, socializing, or networking are replacing real ones.

So whilst we have bodies that require movement to work – most people barely move at all. The human body is a mind-boggling piece of hardware. It’s been millions of years in the making. Human movement is our operating software. Hardware needs software to function. We’ve inherited the body – and it’s only going to work if we run the programs of squatting, lunging, balancing, twisting, extending, climbing and bending.

Poor or minimal movement will lead to sickness Many of my patients suffer from the effects of “Western life”. That is, too much sitting whether it is in the car, at a desk or on a couch. Sitting is actually the foetal position upright – and the foetal position is the posture we automatically adopt when we are under unbearable stress! Prolonged chair and couch sitting causes tightening of the hip flexors, weakening of the gluteal muscles and kyphotic bending of the spine. Poor structure invariably leads to poor function and poor health. The chest cavity, and the lungs inside, are squashed. Oxygenation of the body is reduced. The neck bends backwards to compensate for the curved middle back. The small muscles at the back of the skull that are designed for delicate head movement become overworked. Over time, these changes become permanent and common physical complaints are aches and pains, difficulty in taking a deep breath, weak and tight legs, a back that gives out, lumbar

disc injuries and pain between the shoulder blades. This is musculoskeletal illness. It is my clinical experience that feeling poorly affects you psychologically also and you are more likely to be sad, depressed or anxious. Your thoughts are not as clear and coherent, concentrating is more difficult and there is an overall fatigue. Worse still is when you are unfit and become unwell you might not have the physical fitness to recover quickly or fully.

Use the Foam Roller to Move and Adapt At the heart of all good exercise programs is moving and adapting and this is what I use the foam roller for. Improving posture: I prescribe foam roller exercises to my patients to get back down on the ground and start stretching out their tightened muscles and joints. You can use it as a myofascial massage tool to knead away trigger points. Lie on the foam roller lengthwise and treat kyphotic postures. The spine relaxes into the neutral position and posture improves. Improving athletic performance: foam rollers expand your exercise repertoire and classic exercises such as push ups and squats are given novel twists to create sensory motor challenges. I use foam rollers for training proprioceptive abilities – balancing on them whilst doing regular exercises like kettlebell floor presses or squatting whilst standing on one or two rollers. Foam Rollers are unstable – but not too unstable – and your technique isn’t compromised. With a foam roller your exercise form will be challenged but not overpowered.

What is the Rumble Roller? Rumble rollers take the foam roller concept to the next level. The Rumble Roller’s surface is indented with bumps – roughly the same size as a massage therapist’s thumbs. The bumps are firm, but not so firm they will hurt bony tissue if you roll onto it. When massaging with the Rumble Roller you use it much the same way as you would with the Foam Roller, but the bumps allow you to “dig in” and provide trigger point therapy to tight muscles, tendons, fascia and ligaments. The protruding bumps also flex and bend side-to-side and front-to-back, allowing you to customize your soft-tissue treatment to the desired pressure and assertion required.

How do I know if I am doing the exercises correctly? I made the Body Ease DVD to demonstrate the foam roller exercises I prescribe most commonly to my patients and athletes. I recommend people become proficient in these exercises to improve their health and wellbeing. Don’t do the same boring old programs again and again and again. Introduce a foam roller to your routines to add challenge and variety. Aaron Anderson works between Melbourne and Hong Kong. He trains with kettlebells and a foam roller and competes in ultra-distance trail running events. Aaron is currently enrolled in the new Master of High Performance Sport at Australian Catholic University.

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Miscellaneous Gear like wall timers and earphones make your training session what it is; they fill the gaps between the equipment, making it into the best experience possible.

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Miscellaneous

rubber flooring a Solid Foundation

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NEW

Thickness: 3-12mm

Jigsaw Matting Roll width: 1.25m

Quality flooring is as essential to a good gym as barbells and plates. The right floor provides the right platform to work from, as well as protecting your equipment from damage.

IN STO

Material Composition: Recycled rubber, synthetic EPDM rubber, polyurethane ÂŽ Everroll by regupol Flooring Everroll flooring from Regupol is a rubber flooring that is laid in a seamless roll, rather than a series of tiles. Regupol is non-laminated, anti-slip and made from recycled materials. It will absorb both impact and sound and is easy to clean and maintain. We liked it so much, we used it to fit out the Iron Edge showroom. Jigsaw Matting 32mm jigsaw matting is ideal for martial arts training. It is firm, stable and impact-absorbing â&#x20AC;&#x201C; perfect for take-downs and falls. The lightly textured surface provides sure-footed grip for stand-up and kicking drills. Each mat measures 1m2 and finished with a flat edge. Simply remove the edge to expose the precut jigsaw for seamless joins between mats.

Rubber Flooring 1m2 x 15mm. Ideal for a commercial or home gym, this high-grade rubber flooring is non-slip and shock absorbing.

50mm Dual Density Rubber Tiles 500mm 2 x 50mm. Suitable for Olympic lifting platforms.

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For a solid, dependable foundation

flooring IN STO

Interlocking Rubber Flooring 600mm 2 x 10mm. High-density interlocking rubber flooring.

sled track The Shaw Contact Group produce some of the best, most durable floorcoverings in Australia. Sled tracks are tiles made from 100% recycled, premium-branded SD nylon and integrate well with Regupol flooring, because they are the same gauge. They make an excellent, durable indoor surface, perfect for use with the Hurt Terminal or any other sled from the Iron Edge range. We currently have a runway up the middle of the showroom made from them.

Miscellaneous

Clocks & Timers Take care of the numbers, so you can focus on the workout No matter what your discipline, time is something you need to manage but not have weighing on your mind. Iron Edge carries a range of clocks and timers, from the small and easy-to-manipulate Gymboss, to the Iron Edge Interval Timer which lights up your gym so everyone can see and, once it’s fully programmed, is just as easy to ignore.

GYMBOSS Timer The ‘must have’ tool for every personal trainer or fitness enthusiast. This high-quality interval timer will make any workout easier to plan and execute with greater accuracy and consistency.

Interval Timer When you’re under the pump, counting is the last thing you want to be concerned with. The Iron Edge Interval Timer counts up, counts down, has a stopwatch function, keeps time of day and can be read clearly from any direction from as far as fifty meters away. The Interval Timer will manage the numbers so you can dedicate your focus to the workout.

includes remote

• 1 or 2 intervals - 2 seconds to 99 minutes • Repeat up to 99 times • Beep and/or vibrate alarm • Alarm duration 1, 5, or 10 seconds • Stopwatch function • Secure belt clip • Compact size (1 ¾ x 2 ¼ x ½ inches) • Water and shock resistant • AAA battery required

GYMBOSS Max Timer The Max handles up to 25 different intervals (rather than the original two) and vibrates when the timer sounds.

GYMBOSS Armband The GYMBOSS armband comes in two strap sizes, catering to limbs the diameter of 6 to 12 inches and 9 to 19 inches. Attach to the ankle or bicep. Guaranteed that if you don’t hear the timer, you will feel the vibration.

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The problem with conventional ear-phones is that they are fragile and potentially hazardous; few things are more distracting during a clean and press than an ear-plug swinging from a cable around your neck. Yerbuds was founded in 2008 by Seth Burgett, a currently active triathlete and Richard Daniels, a marathon runner. Burgett drew on his knowledge of prosthetics to craft an ear-bud that locks into the ear canal. Yerbuds are also sweat resistant and far more durable than conventional ear-buds, given that all cables are sheathed in cloth. Yerbuds are the last pair of ear-buds you’ll ever need.

yurbuds sport earphones that won’t fall out Music is the soundtrack to a good workout; it hypes you up, carries you through and cools you down. It also gives the added benefit of privacy; ear-buds are the universal sign for ‘do not disturb’. 123

yurbud technology TwistLock™ Technology Yurbuds TwistLock into place for a secure fit that never falls out, even under the most intense workout conditions.

Dry Mic™

Water resistant, 3-button control & microphone for controlling music and calls on the iPhone®, iPod®, and iPad®.

FlexSoft

Ergonomically designed to avoid nerve rich areas of the ear. Made with flexible silicone, yurbuds are ultra soft and comfortable for hours on end.

Sweat + Water Resistance Developed for training in any conditions. IPX 5 Rating available on Venture Pro, Explore Pro, Venture Talk, Explore Talk, and Venture Duro.

Ambient Noise Awareness

Designed to allow more ambient noise than most other earphones at the same volume levels.

Exceptional Sound Quality

Clinically proven acoustics for deeper, richer sound.

dvds

Knowledge, as they say, is power. Here at Iron Edge, we not only provide you with access to first-class tuition, but also stock a range of textbooks and DVDs to show you how.

Miscellaneous

Instructional DVDs & Books

KETTLEBELLS • Get the Unfair Advantage with Kettlebells – Male • Get the Unfair Advantage with Kettlebells – Female • The Ultimate Kettlebell Workout Guide DVD by Iron Edge

Steve Cotter • Encyclopedia of KB Lifting Steve Cotter #1 (5 Discs) • Encyclopedia of KB Lifting Steve Cotter #2 (6 Discs) • Mastering the Pistol

Iron Edge ebooks

REHAB & PREHAB • Magnificent Mobility • Inside-Out Warm-up power ropes ebook The Power Ropes eBook takes you through 21 of the best exercises with detailed instructions and images.

aquabags ebook Over 30 exercises covered in detail.

42 of the best kettlebell exercises Ebook Enhance your kettlebell training and development with the 42 best kettlebell exercises of all time.

Educational • A ssess and Correct - Eric Cressey, Bill Hartman and Mike Robertson • Body Ease With The Foam Roller - Dr. Aaron Anderson

TORSONATOR • Torsonator: The Complete Guide by Iron Edge

POWER CLUBS • The Encyclopedia of Clubbell Training (5 Discs) – Scott Sonnon • Clubbell Training for Circular Strength – Scott Sonnon

POWER BANDS

Iron Edge DVDs

• Power Bands: ‘Strength Beyond Strength’ by Iron Edge

POWER RINGS • Ring Training Fundamentals by Iron Edge

books • Cotter’s Complete Guide to Kettlebell Lifting Torsonator – The Complete Guide DVD With over 25 drills covered in detail, this DVD breaks down all the best and most effective Torsonator exercises.

Ring Training Fundamentals DVD Master the rings with this comprehensive introductory video. Includes BONUS super moves.

Power Bands Strength Beyond Strength DVD Covers over 40 exercises including strength, agility, stretching and tractioning drills

The Ultimate Kettlebell Workout Guide DVD With no less than 46 workouts, this workalong DVD has numerous beginner, intermediate and advanced workouts covered. Easily the most comprehensive workalong DVD on the market.

Get The Unfair Advantage DVD Develop the strength, power and endurance of an elite athlete with this ancient Russian tool. The ultimate introduction to kettlebell training. Includes BONUS workout download.

• Captains of Crush Grippers Book (Second edition) • Grip Master’s Manual • The Complete Sandbag Training Course

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Apparel When you’re serious about training, you want clothing that will accommodate the movement patterns the workout requires. It needs to be as durable as the rest of your kit and, well, you. Iron Edge outfits all kinds of athletes, as well as equipping competitors for the Spartan Race. Whether it’s shoes, shirts, a hoodie or shorts, we’ve got you covered.

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APPAREL

iron edge Apparel serious training gear

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crew neck Training T-Shirts

dual

badge

Basic

hex

elite

serious training

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socks

hoodies EW

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shorts

Triblend Ladies Singlet

Basic

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training singlets

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serious Training shorts

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TC Training Hoodie

serious Training Hoodie

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inov-8 shoes lightweight, minimal and functional Inov-8 have approached training footwear from a truly practical standpoint; no matter what the activity or the workout, they have a shoe to best equip you for maximum peformance.

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APPAREL

BARE-XF™ Our most stripped-back and closest to the ground shoe, offering a natural fit and unsurpassed rope protection. Go climb! indoor outdoor rope

BARE-XF™ 210 Designed for functional fitness, 0mm differential and no mid-sole offer an authentic barefoot feel. The one piece TPU lacing support provides durability on the shoe when climbing ropes. A 3mm sticky rubber out-sole offers a stable platform for performance when running or lifting weights.

BARE-XF™ 260 Designed for functional fitness, 0mm differential and no midsole offer an authentic barefoot feel. Rope-Tex™ grip provides support and 360 degree durability for rope climbing. A 3mm sticky rubber outsole offers a stable platform for performance when running or lifting weights.

F-LITE™ 195 Performance fit and lightweight with 3mm differential ideal for athletes with a developed natural running style. Reinforced medial and lateral sections increases protection for climbing ropes. A large contact area sole design enables good grip and stability when running or exercising.

F-LITE™ 215 The female specific incarnation of the f-lite™ 240, the 215 builds on the original precision (close) fit and 6mm drop by adding Rope-Tec™ reinforcement, delivering burn protection on rope climbs. An injected EVA midsole makes it a smoother ride than the original 230 but with the same amazing grip and stability. A great all around functional fitness performer.

F-LITE™ PRECISION The most versatile shoe in the box. It’s lightweight, super-fast and delivers awesome grip. Our classic F-Lite now boasts rope protection. indoor outdoor rope

F-LITE™ NATURAL

FASTLIFT™

A wider fit allows the toes to splay – perfect for the forefoot striker and when lifting heavy weights. Boasts all the same qualities as the precision-fit F-Lite, including rope protection.

State-of-the-art lifter is the lightest of its kind. It delivers maximum stability with forefoot flexibility for functional and plyometric training.

indoor outdoor rope

F-LITE™ 262 The entry point to the new natural f-lite™ range, the 262 delivers all the classic f-lite™ benefits but with a wider forefoot. The wider fit allows toe splay for the forefoot striker as well as for the constant pressure from lifting heavy weights. A great all around functional fitness performer.

F-LITE™ 185 Precision (close) fitting and ultra lightweight with a 3mm drop, the 185 is for female athletes developing a strong and natural running style. Rope-Tec™ reinforcements deliver burn protection on rope climbs. The same sole found on all f-lites™ delivers amazing grip and stability when running or training functionally. Choose this shoe for its blend of lightness and comfort.

indoor outdoor rope See pg 78 for full range

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serious training zones (stz) End-To-End Fitout solutions Commercial Gyms / PT Studios / Home Iron Edge have been at the forefront of high performance training in Australia for over 10 years. It’s a success based on working with the best coaches, teams and athletes including Collingwood FC, The Melbourne Storm and the Australian Defence Forces. Now Iron Edge brings this expertise to commercial gyms, PT Studios and the Home with STZ – a full fitout solution adaptable to any space An STZ delivers Iron Edge’s highly successful ‘serious training’ system into your space. You might think of it as ‘functional training’. But it is so much more. The beauty of the system is that it works. It develops useful strength that improves movement and performance. It’s not a fad or a shortcut. It’s simply the most effective way of achieving genuine fitness results. It’s how the pros train. And it’s how you should train too.

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STZ commercial / Highly effective ‘serious training’ system / Fully customisable to any space / End-to-end service - consultation, 3D design, equipment and flooring supply / Australia wide Iron Edge Installation Teams / Perfect for Small Group Training (SGT) / Official PT Certification courses available / Iron Edge Finance with 24hr approval For over two decades commercial gyms looked much the same – cardio machines, pin-loaded weight machines, token weight areas and large group training rooms. Not any more. Commercial gyms are changing. Some of the biggest chains in Australia are ripping out the conventional equipment and replacing it with an Iron Edge STZ. Results have been immediate. Members and PTs are thrilled with the new look and endless training options. Whilst owners have been staggered with the impact on their brand. Don’t just take our word for it though: “Fitness First are determined to provide Australia’s best fitness clubs. Iron Edge are helping us achieve this goal by playing an important role in the development of our XT, Freestyle and Free Weight Training zones. Already they have helped design and fit out these ground breaking spaces in Fitness First The Zone, George Street, Market Street, Kings Cross, Bondi Platinum and our brand new club Flinders Street, Melbourne. Their training expertise and professionalism have been first class. I’m certain Iron Edge and Fitness First will continue to work together in future.” Rob Hale – National Head of Fitness Fitness First Australia

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serious training zones (stz) Enquiries: 1300 85 40 50 or visit:

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STZ pt studio / Highly effective ‘serious training’ system / Fully customisable to any space / End-to-end service - consultation, 3D design, equipment and flooring supply / Australia-wide Iron Edge Installation Teams / Perfect for Small Group Training (SGT) / Official PT Certification courses available / Iron Edge Finance with 24hr approval Forget any preconceived ideas about how a PT studio should look. Or cost. With an STZ you now have the opportunity to create a modern training space that the large gyms can only dream of. No more expensive treadmills and ineffective pin-loaded machines clogging up floorspace. The future is cheaper and far more effective. It’ll revolutionise your sessions and ensure your clients will be fitter and more loyal than ever.

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serious training zones (stz) Enquiries: 1300 85 40 50 or visit:

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STZ HOME GYMS / Highly effective ‘serious training’ system / Just 6m2 needed / Racks and cages designed, engineered and manufactured in Australia by Iron Edge / As used by elite gyms including Collingwood FC and the Defence Forces Historically, training in a home gym has meant compromising on equipment and training quality. Not any more. Targeted specifically at the home user, Iron Edge present the ‘STZ Home’ series. It’s the product of over 10 years experience fitting out gyms for Australia’s best coaches, athletes and teams. Forget home gyms as you know them. No more light dumbbell set or multi-station cable peices of junk. With as, little as 6m2 you can have a Serious Training Zone where you can train like an athlete right in your own home.

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® CrossFit CrossFit boxes boxes

Iron Edge are Australia’s leading supplier to CrossFit® boxes in Australia. 150 boxes and counting

Infact 1 in every 3 boxes are customers of ours. The reason isYou simple. properly. Our racks, frames and rigs Box training is hard. need We geardo thatthings performs. are daily designed, engineered and manufactured in Australia to standards our And with WODs you want it fast. Iron Edge has competitors, with Chinese imports, you covered. Because we their have Australia’s biggest can only dream about. range of high performance training equipment and over 100,000 satisfied customers. • Quality products

• Biggest range • Daily dispatch • Expert advice • Personal Box Account Manager • Industry’s best guarantee

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C r o ssF i t Box Fitouts ®

The Choice You’ll Never Regret Iron Edge offers boxes a complete turn-key fit-out solution. Simply show us your space, tell us your membership objectives, then leave the rest to us. We’ll provide you with a photo realistic 3D rendering of the plan, full costing and an installation schedule. • Premium grade racks, bars and frames designed, engineered and made in Australia • End-to-end Service • Fully customisable to any space • Personal account manager • Easy Iron Edge Financing

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G e n e r a l i s e d P e r i o d i sa t i o n i s D e a d ( f o r C r o ssF i t t e r s ) As CrossFit has evolved from an exercise program chasing a constant state of General Physical Preparedness, to a sport requiring a time specific peak, the programming supporting these diverging goals has also evolved. For an athlete pursuing CrossFit as their sport, ‘CrossFitness’ is largely dependant on two things; the magnitude of fitness and the balance of its components. Balance without magnitude delivers a midtier CrossFitter at best, while magnitude without balance does not even deliver a CrossFitter - just a masquerading specialist, events away from exposure. And yet, flocks of CrossFit sportspeople around the world follow the masses into whatever program bias is in vogue. There is simply too much individual athlete variance for blanket programming to work. There is no doubting that a periodised program for a known peak is a necessity for a competition CrossFitter. The overall concept is that of ‘accumulation’. You begin by biasing towards one element of fitness (eg: strength), then retain that as you build another on top of it, then retain it as you build another on top of that. The key is in keeping the stimulus high enough in the ‘already biased towards components of fitness’ to retain the improvement you gained in them while you bias towards something else. Whenever you bias away from a focus (ie: less heavy powerlifts), the program that replaces them must be sufficient to maintain the gains made by the biasing. Preservation of previously established physical abilities even after they are no longer biased towards.

Power lifting

cadiorespiratory endurance

gymnastics skills

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falls in the muscle-up workout every year can direct their focus more intelligently than at the nearest Eastern Bloc sounding squat cycle. Barely a week goes by when someone doesn’t post the question on social media, “Is it possible to be too strong?”. I’ve considered this concept, and for CrossFit at least, I believe it is. Not because you can become ‘too strong’ per se, but because the effort it took to become this strong came at the detriment of another element, in a sport that favours the generalist. Can you be too strong? Can you be too cardiovascularly conditioned? Can you have too much bodyweight stamina? Yes. When strength becomes a strength, training efforts are better directed at your more limiting factors. It’s human nature to do more of what we’re good at. We’ve always done it because we enjoy what we excel at, and we do more of what we enjoy. For the pursuit of athletic balance however, we must devote our time and resources to those things that limit us - quite often, those things we dislike. My problem with the ‘one-size-fits-all’ approach to athlete periodisation is that it assumes an athlete is already balanced. A CrossFit Regionals level athlete with relative ratings of 8/10 in barbell strength and 2/10 in relative (bodyweight) strength ability should not be biasing towards heavy power and Olympic lifts early in the training cycle. Even though the absolute strength may take longer to develop, the starting point for that athlete demands a bias towards gymnastics ability - regardless of the point in the season. CrossFitters need to stop following the crowd. Athletes need to aggressively and individually attack their own deficiencies, not those of the group. The previously accepted hierarchy of athletic development, should be restructured to reflect this concept. We should stray from the well worn path of ‘barbells to gymnastics to work capacity’ as the season progresses. We should instead forge ahead with a periodised approach to weakness, biasing towards major weaknesses early in the cycle, then tweaking this bias by adding moderate weaknesses and eventually strengths as the season progresses (fig. 2). As the time to peak reduces, so should the element of bias.

8 7 6

major weakness

5 4 3

b y Da n W i l l i a m s

major weakness + Moderate weakness

major weakness + Moderate weakness + STRENGTH

2 1 0

Barbell strength

Bodyweight Strength

Bodyweight Stamina

CR Endurance

It is generally accepted that certain elements of fitness take longer to develop than others. Absolute strength takes longer than bodyweight ability, which takes longer than cardiorespiratory endurance. With this in mind, most broadly targeted programs bias heavy barbell work early in the season, and build towards cardiorespiratory endurance and skills later in the season. This traditional model is demonstrated in figure 1, which shows the previously accepted order of bias and the end of cycle aims for three concurrent cycles of training. But this neat model of athletic development takes into account only the already balanced athlete. The model is theoretical only. Practically speaking, the model fails to maximise athletic performance when the subject is not already balanced. A 200kg+ back squatter whose worst CrossFit Open placing 143

And here lies the basis of programming. We identify deficiencies. We bring these deficiencies up to par with the individual’s strengths. This creates a balanced athlete. Once we have a balanced athlete, we remove any long term bias (though may introduce shortened periods of temporary bias) and improve the athlete as a whole. The time of CrossFIt athletes following generalised programming and expecting competition success is over. The time of CrossFit athletes following ‘cookie-cutter, one-size-fits-all’ periodised programming and expecting competition success is over. Yes, competitive CrossFitters must periodise, but this periodisation must be for the individual. Author’s Bio: Dan Williams is an Accredited Exercise Physiologist and Exercise Scientist. He is the Director of Range of Motion, a Level One CrossFit Coach and three times Australian Regionals Competitor. Dan is a co-creator of My Fitness File, software developed to provide individualised programming and profiling for CrossFitters. You can learn more at www.myfitnessfile.com and www.rangeofmotion.net.au.

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OBSTACLE COURSE RACING Obstacle course racing is about exposing weaknesses. Not only does a competitor have to jump, run and swim; they must also climb, carry, throw, crawl and drag. Often with undulating terrain and mud to contend with. Training for obstacle racing must therefore take a global approach. That means strengthening and conditioning the whole body, from every angle, with different stimuli. Your grip strength, balance, coordination, stability and power will be tested. As will your aerobic endurance.

A TOOL KIT FOR SUCCESS

Iron Edgeâ&#x20AC;&#x2122;s Serious Training System is ideally suited to OCR training because of the strong emphasis on using varied, awkward implements. Train at home, the beach or the park with kettlebells, climbing ropes, dead balls, sand bags, Bulgarian Bags, agility bands and youâ&#x20AC;&#x2122;ll be ready for any obstacle.

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SPARTAN RACE OFFICIAL PARTNER - SPARTAN RACE AUSTRALIA Spartan Race is now Australia’s most popular and brutal Obstacle Course Race. Iron Edge teamed up with them in 2013, supplying on course equipment and vital training advice to help participants prepare for their Spartan Race challenge. This partnership continues into 2014 with the launch of the 12 week preparation programs. Designed by Australian No.1, Matt Murphy and legendary Iron Edge trainer, Shane Yost. They promise to be the best way available to prepare for the 2014 Spartan Race calendar.

12 WEEK PREP PROGRAM Iron Edge are now offering you the perfect way to prepare for the 2014 Spartan Race season with our new 12 Week Prep Programs. Designed by Australia’s best Obstacle Course Racer, and current World No.2, Matt Murphy, along with Iron Edge’s legendary trainer Shane Yost, the programs will ensure that come race day you’ll be ready. Beginner, Intermediate and Advanced OCR levels are all covered. As are the 4 different Spartan Race distances. You’ll receive: • A step by step daily training program • Instructional videos • Race day tips To get the programs simply opt in when signing up for your next Spartan Race. Or check out the Obstacle Course Racing section of the Iron Edge website. ironedge.com.au/ocr

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PERSONAL TRAINING Become a serious training weapon Iron Edge have Australia’s biggest range of training equipment and specialist certification courses for Personal Trainers. Choose from over 1000 different products and take advantage of Trade Pass, Iron Edge’s unique offering to fitness industry workers.

Equipment For Personal Trainers

Whether you bring gear to the gym or train clients outside lugging large, heavy equipment around is not an option. And with much of Iron Edge’s gear you don’t have to. Choose from highly effective and portable options like Power Bands, Power Ropes, Speed Ropes, Kettlebells, Ab Wheels, Sand Bags, Power Vests, Dead Balls, Medicine Balls, Bulgarian Bags and Aqua Bags. Thousands of training possibilities. And they all fit in the boot of your car.

Trade pass

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Apply online: ironedge.com.au/tradepass

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trade pass Empowering Fitness Professionals Introducing TradePass, Iron Edge’s exciting new service for fitness professionals. TradePass entitles you to: • Exclusive weekly deals • Trade pricing across all products • Special event invitations • An account manager The best part is that it’s free. To be eligible simply supply an industry based ABN and/or an approved certificate. You’ll be approved within 24 hours. Current Iron Edge Wholesale customers are pre-approved for TradePass. They simply need to complete Stage 2 of the application to be switched over. TradePass is available to: • PTs • Gym Owners • CrossFit® Boxes • ADF Members • Schools • Sports Scientists • Sports Teams • Strength & Conditioning Coaches

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Iron Edge FInance You can finance your gym fit out with our unique, fully tax deductible lease finance plans. It means you can get started faster than ever. No down payment is required and applications take just 10 minutes over the phone. Apply here: ironedge.com.au/finance 150