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BDS:"What equipment do I need? Where can I get it?"

common question regarding equipment and what a BDS athlete will need using at-home programs

 

Q:

I've been going thru the 1st month workout plans looking to see what additional equipment we will need for at home workouts and noticed there will be medicine balls needed. On your videos using the med balls I noticed they are slightly different then the ones I've used. By any chance know where I can find the ones BRX is using in the gym? Also is there some kind of list of workout accessories needed throughout the plan going forward?

A:

Hi, we're partial to the Dynamax medicine balls from Perform Better, which you find here: https://www.performbetter.com/Dynamax-Medicine-Ball

As far as equipment that you'll need, it goes without saying that the more equipment you have, the better! The regular programs take advantage of this; the at-home programs were designed with limited equipment in mind. Here's a list I sent over to another remote trainee of ours:

- a barbell and weight plates
- an assortment of kettlebells and dumbbells; adjustable versions are an investment, but take up less room
- a large mat to cushion the floor and prevent damage to your floor
- 1/2" and 1" thick resistance bands (called "superbands" on Perform Better); these can be tied together to replicate a cable machine
- cable machine attachments, like a D-handle, V-handle, and rope, which you can use with the bands
- light resistance bands w/ handles for armcare
- non-bouncy medicine balls (4, 6, and 8 lbs)

Also feel free to check out this webinar we did about training at home with limited equipment from one of our coaches, Jeremy Lau:

https://us02web.zoom.us/rec/play/tkxHn2vkC7CglmUNF9bSnPGzS_5zr-KoN03BDFKGPJVO1DN6OVv0ZAaSagfmsLZoKuSJAlBG6skfd9i-.cF6RZWCqrXe0E1AJ?startTime=1585260067000&_x_zm_rtaid=RT3LO7m4STmK9sb9gx53ow.1605989906146.89a2251d2218f2e04394c9272f1966a5&_x_zm_rhtaid=241

 

What to do without a cable machine:

If you don't have a cable machine, here's what you can do to make your own using a few superbands.

 

How to make your own medicine balls:

One common thing I see is athletes not having access to the right medicine balls. For our programs, you want to use a medicine ball that is soft, non-rubberized, and doesn't bounce like a basketball.
As an alternative, we can create our own using an old backpack and old clothes.
Don't have a video for this one (yet!), but I've recommended a handful of athletes to stuff an old backpack with old clothes/towels to create a makeshift medicine ball that won't break when thrown against a wall or the floor. It seems to work pretty well! Especially considering that medicine balls do not have to be heavier than 6-8lbs to work on rotational power for baseball players.