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Building the Perfect Home Gym

June 20, 2016 by · Comments Off 

Creating a Home Gym
By Jake Stephenitch and Shawn DiPrete

You know that home trend a few years ago where everyone wanted a man cave in their house? They would plaster everything in sight with their favorite sports team souvenirs. Decorative beer collectibles. Maybe a Reggie Miller signed jersey. Blackhawks ceiling fan. You know, all the essentials.

This year Shawn DiPrete and I are starting our own trend – replacing all that junk with a sweet home gym. A place of your own to do really high quality strength training without breaking the bank. Instead of spending a ton of money on one of those multi station machines that don’t really work all that well, let us show you some better options.

Option 1: The Mega Baller Home Gym
The Mega Baller Home Gym is awesome if you have some extra space and a bunch of money to spend. You will have the benefit of being able to do all of your training from the comfort of your own home without those creepy naked guys in the locker rooms. Basements can be a particularly good place to put a gym because the temperature is usually perfect for training year-round. You could also put the equipment in a garage and possibly catch the attention of a cute girl walking her dog in front of your house as you Squat shirtless.

Baller Equipment List

Power Rack (squat rack) -craigslist/Rogue fitness

Olympic Barbell and weights – Craigslist

Dumb Bells – Craigslist (usually $.50/pound)

Trap Bar(hex bar) – Craigslist/Perform Better

Flat Bench – Craigslist/Rogue Fitness

Resistance Bands – EliteFTS/Rogue Fitness

TRX or Suspension trainer or Gymnastic Rings (much cheaper than suspension trainers) – Craigslist/TRX/Perform better

AB Wheel-Target 
Plyo Boxes – Do it yourself (I recommend building them in three-dimensional sizes) example the ones I have at my gym are 30x36x42 http://www.artofmanliness.com/2015/07/21/how-to-make-a-plyometric-box/

Medicine balls – Rogue Fitness/Perform Better

Chin up/Pull up bar – DIY, or comes with power rack

Bike for conditioning (Schwinn Airdyne, Spin bike, Rollers, trainer)

Gym Flooring – Horse stall mats from your local farm supply store are about $30 for a 4′x6′ super heavy mat.

TOTAL INVESTMENT: About $1500-$2000*
*depending on your deal-seeking skills, how much weight and what you choose for a bike.

With all of this equipment we should be able to do just about anything we want in the gym. Here, Shawn shows us an example of what you can do with a fully equipped gym.



BMX News Training and Coaching, Presented by Pro Gate
BMX Training and Coaching, Presented by Pro Gate

Option 2: “Ballin On A Budget” Home Gym

Most of us don’t have an extra few grand to invest in the baller gym. For just a few hundred you could definitely buy enough equipment to get a great workout.

Ballin On A Budget Equipment List-

Kettle Bell and Trap Bar
Kettlebells – If you look around you can find places that sell kettlebells for about $1/pound. To get started, for the bare minimum you could get away with one bell. Probably a 35 pound bell for men and 25 for women would be a decent starting weight for many exercises. As you get stronger (or have more money) you can get heavier bells or buy pairs of the same bells.

Super Bands – bands are awesome because you can do so much with them. You can make exercises harder or easier depending on how you use them. They could be used for speed training, core work, pushing, pulling exercises, etc…

Furniture Sliders – For about $6 you can find a pack of these at your local hardware store. They can be used to move a couch across your carpet or we can use them for tons of different exercises.

With a little creativity and a sound understanding of basic exercise principles you can get a killer workout with very little equipment. In this video I show you several exercises that you could pull off in your home with less than $100 of equipment.

TOTAL INVESTMENT: $100-$300*
*depending on your deal-seeking skills, and if you want various kettlebell options




If you spent all your money on race entry fees and can’t afford any equipment, don’t worry. Many of the strongest pound for pound athletes in the world get strong by doing bodyweight exercises. Gymnasts can do things with their body that some of the most jacked lifters could only dream of.

Push-Ups, Pull-Ups, Single Leg Squat and core exercises are all great things to master, before you ever need to lift any weights.

Whatever your budget, you have no excuses for not doing your strength training. Not only will it make you faster, it also makes you more resilient for when you take a good crash. Remember – strong people are harder to kill!

-Jake Stephenitch with Shawn DiPrete

Links

Spark BMX Training Website

DiPrete Strength & Power

Building a Perfect Home Gym

June 20, 2016 by · Comments Off 

Creating a Home Gym
By Jake Stephenitch and Shawn DiPrete

You know that home trend a few years ago where everyone wanted a man cave in their house? They would plaster everything in sight with their favorite sports team souvenirs. Decorative beer collectibles. Maybe a Reggie Miller signed jersey. Blackhawks ceiling fan. You know, all the essentials.

This year Shawn DiPrete and I are starting our own trend – replacing all that junk with a sweet home gym. A place of your own to do really high quality strength training without breaking the bank. Instead of spending a ton of money on one of those multi station machines that don’t really work all that well, let us show you some better options.

Option 1: The Mega Baller Home Gym
The Mega Baller Home Gym is awesome if you have some extra space and a bunch of money to spend. You will have the benefit of being able to do all of your training from the comfort of your own home without those creepy naked guys in the locker rooms. Basements can be a particularly good place to put a gym because the temperature is usually perfect for training year-round. You could also put the equipment in a garage and possibly catch the attention of a cute girl walking her dog in front of your house as you Squat shirtless.

Baller Equipment List

Power Rack (squat rack) -craigslist/Rogue fitness

Olympic Barbell and weights – Craigslist

Dumb Bells – Craigslist (usually $.50/pound)

Trap Bar(hex bar) – Craigslist/Perform Better

Flat Bench – Craigslist/Rogue Fitness

Resistance Bands – EliteFTS/Rogue Fitness

TRX or Suspension trainer or Gymnastic Rings (much cheaper than suspension trainers) – Craigslist/TRX/Perform better

AB Wheel-Target 
Plyo Boxes – Do it yourself (I recommend building them in three-dimensional sizes) example the ones I have at my gym are 30x36x42 http://www.artofmanliness.com/2015/07/21/how-to-make-a-plyometric-box/

Medicine balls – Rogue Fitness/Perform Better

Chin up/Pull up bar – DIY, or comes with power rack

Bike for conditioning (Schwinn Airdyne, Spin bike, Rollers, trainer)

Gym Flooring – Horse stall mats from your local farm supply store are about $30 for a 4′x6′ super heavy mat.

TOTAL INVESTMENT: About $1500-$2000*
*depending on your deal-seeking skills, how much weight and what you choose for a bike.

With all of this equipment we should be able to do just about anything we want in the gym. Here, Shawn shows us an example of what you can do with a fully equipped gym.



BMX News Training and Coaching, Presented by Pro Gate
BMX Training and Coaching, Presented by Pro Gate

Option 2: “Ballin On A Budget” Home Gym

Most of us don’t have an extra few grand to invest in the baller gym. For just a few hundred you could definitely buy enough equipment to get a great workout.

Ballin On A Budget Equipment List-

Kettle Bell and Trap Bar
Kettlebells – If you look around you can find places that sell kettlebells for about $1/pound. To get started, for the bare minimum you could get away with one bell. Probably a 35 pound bell for men and 25 for women would be a decent starting weight for many exercises. As you get stronger (or have more money) you can get heavier bells or buy pairs of the same bells.

Super Bands – bands are awesome because you can do so much with them. You can make exercises harder or easier depending on how you use them. They could be used for speed training, core work, pushing, pulling exercises, etc…

Furniture Sliders – For about $6 you can find a pack of these at your local hardware store. They can be used to move a couch across your carpet or we can use them for tons of different exercises.

With a little creativity and a sound understanding of basic exercise principles you can get a killer workout with very little equipment. In this video I show you several exercises that you could pull off in your home with less than $100 of equipment.

TOTAL INVESTMENT: $100-$300*
*depending on your deal-seeking skills, and if you want various kettlebell options




If you spent all your money on race entry fees and can’t afford any equipment, don’t worry. Many of the strongest pound for pound athletes in the world get strong by doing bodyweight exercises. Gymnasts can do things with their body that some of the most jacked lifters could only dream of.

Push-Ups, Pull-Ups, Single Leg Squat and core exercises are all great things to master, before you ever need to lift any weights.

Whatever your budget, you have no excuses for not doing your strength training. Not only will it make you faster, it also makes you more resilient for when you take a good crash. Remember – strong people are harder to kill!

-Jake Stephenitch with Shawn DiPrete

Links

Spark BMX Training Website

DiPrete Strength & Power

DiPrete: Advanced Power Workout

March 23, 2016 by · Comments Off 

Shawn DiPrete Advanced Power Workout

We had great response to the Shawn DiPrete in-the-gym article we posted a couple weeks back here in the Pro Gate Training & Coaching Section. Today, Shawn’s back with an “Advanced Power Workout” that will get the fibers firing, and the burn burning. With the outdoor season about to jump off in the east-of-the-Mississippi local scene, as well as being here-to-stay in the National scene for the next eight months or so, make time to get in the gym and work in those power workouts to prime yourself up for the tough laps.



Advanced Power Workout – Details

Exercise 1 – Kneeling Jumps to Vertical Jumps w/PVC (takes the arm swing out)
3-6 sets of 2-4 reps
Trains: strength/power in the hips
Helps with: gate starts

Exercise 2 – Depth Jumps to medicine ball, Push Press for height
3-6 sets of 2-4 reps
*Tip: Don’t go too heavy on ball or too high on box
Trains: full body power
Helps with: training gates/first straights and sprinting

Exercise 3 – Dynamic Box Squats w/Chains
6-12 sets of 2-3 reps
Trains: Lower body Power/Explosivness
Helps with: Sprinting, gates and first-straight pull

Exercise 4-Banded Kettlebell Swings
3-5 sets of4-8 reps
Trains: Lower body strength/power in hips, glutes and hamstrings
Helps with: gates and sprints

We feel stronger, just having watched this, even with a five-shot latte in hand (we’re obviously not training for the on-track win like you should be). Thanks Shawn! We look forward to your next contribution.

Links

DiPrete Strength & Power

BlackCrown Products



BMX News Training and Coaching, Presented by Pro Gate
BMX Training and Coaching, Presented by Pro Gate

Shawn DiPrete Takes Us to the Gym

March 7, 2016 by · Comments Off 

Shawn DiPrete Takes us in the Gym

Since opening DiPrete Strength & Power last year, Shawn DiPrete has been training some of the top riders in the Northeast to get strong and go long. In this week’s Training & Coaching section, we drop in on Shawn for some personal time in the gym, to give us a glimpse Read more

Kuwahara Teams Up With Cape Crusader

July 21, 2015 by · Comments Off 

Willem LeBelle joins Kuwahara Factory

Willem LeBelle, the dude we have taken to calling “The Cape Crusader,” based on his home turf of Cape Cod, Mass, recently joined forces with the superheroes of the Great Northwest at Kuwahara. Word is the 12x is training hard, spending time pushing sleds and powering-up at Shawn DiPrete’s “DiPrete Strength & Power.”

Here’s some further 4-1-1 on The Cape Crusader:

Willem started racing BMX in June of 2014, and while he’s had a short career so far, he is Massachusetts state champion, district 1–with just under 14,000 points, and qualified for the 2015 World Championships in Belgium. His goal this year is to earn top 10 NAG, and to join the 20,000-point club.

Willem enjoys racing at nationals, but when there’s nothing on the schedule, he races at Egg Harbour, NJ and his favorite track, Chesapeake BMX in Severn, MD. Since Willem’s first BMX race, he has had three “BMX” life goals – Compete in the Olympics, Become World Champion and be the “face” or star racer for Kuwahara when he grows up!

You can imagine how stoked he was when the opportunity to race for Factory Kuwahara presented itself.

Pretty impressive stats on the board so far, having just started racing a little over a year ago. And a straight-A student, to boot! No doubt the support from Troy and Kelly at Kuwahara, coupled with ongoing training from Shawn will be a huge help in taking Willem to where he wants to be. Congrats all-around on getting together.

Links

Kuwahara USA Website

DiPrete Strength & Power on Facebook

Shawn DiPrete Starting a Gym

June 18, 2014 by · Comments Off 

Shawn DiPrete Opening New Gym

Any business coach, mentor, oracle or guy on a street corner giving out a nickel’s worth of free advice will tell you, if you want to start a business, go into something that you love–that you have overwhelming passion for.

Friend of BMX News, BlackCrown Factory Ace and USA BMX National Number 1 Read more

Podcast: Cruiser Champ Shawn DiPrete

December 4, 2013 by · Comments Off 

USA BMX Cruiser Champion Shawn DiPrete

The National Cruiser title came down to the first one across the line in Sunday’s 41-45 Cruiser Main Event. When the gate dropped, Shawn DiPrete took off out of gate 7. David Archibald got close a time or two, but the cup was going back to the East Coast this year, as Shawn’s Answer/Rennen ride crossed the stripe first.

The win capped off a Grands weekend that had some major high points for the team–Saturday night, they won the Golden Crank “Team of the Year” award. And then a Factory Team teamsheet win for the Grand National, itself, in addition to Shawn’s hoisting of the cup.

We invited Shawn to join us on the Podcast show to talk about the title win, and how 2014 is shaping up for him. Then, what started out as a regular-old interview quickly turned in to breaking news as Shawn shocked us by announcing he would be leaving Answer/Rennen in 2014 and joining a new team.

Listen now to find out about his new team, and what George thinks of all this (George is also a guest on this episode).

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Links

Answer BMX Website

Rennen Design Group Website

Answer/Rennen Kingston Clinic

July 11, 2013 by · Comments Off 

BMX Racing News - Answer Rennen Clinic in Kingston

Answer/Rennen puts on some pretty powerful pre-national clinics. We’ve reported on them before (on the before and after side of the festivities).

For those heading over to Kingston, NY later this month, there lies a golden opportunity in your future: Hit the highway a day early for the Empire State National, and sign up for Answer/Rennen’s Kingston clinic. This is prime track time with some of the most primo pedal pushers on the A/R roster–all focused on YOU, and helping refine your game for the race.

One of the things we love about their clinics is they always include some (optional) to-dos for moms & dads who want to learn more about optimizing the situation. In Kingston, Rennen chief, George Costa, will be leading the off-track discussion on gearing, rollouts and other nuts and bolts of the drivetrain down-low. Included in the $30 tuition, no less!

“Scheduled to appear” instructors include AA Pro Austin Loebe, A Pro Max Egdorf, Cruiser bruiser, Jeremy Knapper, and warp-drive 16x Justin Knapper. Lead instructor is none other than Shawn DiPrete, who takes his clinic training as serious as his racing (that’s a beefy bonus for you, by the way).

Download the official clinic info sheet below (PDF), and get on over there.

To sign up, show up.

Location: Kingston Point BMX, Kingston, NY
When: July 25, 5PM-7PM
Tuition: $30

Links

Answer/Rennen Kingston Clinic Flyer (PDF)

Answer Rennen Sizzlin Through Summer 2012

August 16, 2012 by · Comments Off 

Answer Rennen Tour Report

By George Costa

The last few weeks the Answer/Rennen team has been on a whirlwind of races which have resulted in thousands of miles traveled, a couple of airport layovers, tons of BMX racing, a new rider added to the roster and big points up for grabs.

We started off the back-to-back race weekends at the legendary South Park BMX track where the team went on to win both days of factory competition, totaling up some big scores. On this weekend one of the highlights was the debut performance of Austin Loebe in Elite men. Austin has been killing the 19-27X class for a few months now and despite him getting his 6th win of the season and giving the amateur boys title a chase his heart is set on following his dream in 2013 and racing Pro. None of us knew just how well Austin would fair against the Elder statesmen of BMX especially when you have the three-time ABA champion, 08 Olympic Silver and Bronze Medalists, and numerous World Champion titles on the gate with you. Lap after lap the team witnessed and cheered Austin as he holeshotted the motos and fought his way into the the semi only to get the dreaded 5th in the semi. South park was a huge confidence boost and hes retooling his training to give himself a shot at a main come Louisville.

The second most significant team related news coming out of South Park was the almost impossible come from behind wins that Cam Moore scored in 14X by opting for the Pro section both days. Having freshly coming off the OTC Beijing replica track in Chula vista I’m sure that Cam wasn’t too worried about the difficulty of the track.These races are the embodiment of what a pro section should do which is provide that advantage due to the difficulty of the jump.

To wrap up South Park coverage our 13G Abbie Macleod score her first two wins of the season shes been training hard and now reaping the rewards.

Next stop on the tour was Las Vegas which, based on history, was expected to be the largest race of the season. Vegas didn’t disappoint as the day 1 totaled 349 motos and the team score another season high of 251 pts the makes it the second score over 250 for us this season. Vegas Day 1 also had the first win of the season scored by Justin Knapper to be followed by big rider count wins of Cam Moore and Austin Loebe. The Win in Vegas was our 4th win in a row the team is on a roll hoping for a repeat performance.

Vegas day 2 wasn’t so good to the team as we had 2 crashes on the sheet and an fractured clavicle by Austin Loebe. We are hoping for Austin’s return next week in Pottstown but the situation is day to day.

We wrapped up our Vegas weekend with the official signing of our newest Member to the Answer/Rennen Roster. We welcome to the team, hailing from Chandler AZ, 8yr old girl Tara “Sugar Cookie” Klein. Tara will provide a southwest girl power presence as she has just received her full gear. word on the street is she is liking the new bike setup.

Stop three on the tour was a Midwest classic Rockford, IL. Some riders flew directly from Vegas to Chicago in order to save the travel time and expense. Big thanks to Erik Meyer’s family for putting the guys up for the week leading to the race. On the weekend the team set forth to take a chance and make sure our presence was felt but with this race being the home track to our Sister Squad Answer/SSquared/TLD we knew the odds may be against us. Nonetheless the team purged forward and came through in the clutch to capture 2nd place on Saturday with a respectable 215. On Sunday we faired 4th with a 205 allowing us to drop some lower early season scores.

Stop four on the tour was the Rockford of the East, Pottstown PA. This track is run by the family of one of our riders, Justin Knapper (Photo at top). The Knappers as always did an amazing job getting the facility ready for the national. Answer/Rennen riders dominated this race but we also suffered some casualties. Shawn Diprete crashed hard and cracked a few ribs…he’ll be in Louisville in a few weeks, hopefully back to full speed. Standout performances from Pottstown came from three team riders in particular. Max Egdorf pulled off back to back wins in A-Pro: his first of the season. Our Dynamic Duo of Moore/Knapper took home the wins in 14X/15X respectfully. Justin may have contested Max for those A-pro wins with this being his home track as he scared away most of the 15X class.

A big highlight of the weekend was our Answer/Rennen Clinic which drew 78 riders and their parents to learn the tips and techniques of some of the fastest riders in the country. I personally gave a gearing seminar in which about 30 parents sat in on and throughout the weekend we had return parents looking for help. To finish off the clinic we raffled off about $2000 of product from our sponsors, which without them we couldn’t do what we do best, win.

The USA BMX factory team battles this year are in full effect, and at this point in the season, Answer/Rennen is sitting second place overall, only down by 15 points. As focus and momentum shifts back to the East for the remainder of the season, we are honored to be in the position we are in representing the best BMX brands in the world. The title chase is on! And we wouldn’t have it any other way.

Answer/Rennen is proudly sponsored by: Answer BMX, Rennen Design Group, Ssquared Bicycles, Tioga BMX, G-Cog, Profile Racing, Alienation BMX, Crit BMX, Insight BMX


Comments

Class in Session in Pottstown With Answer-Rennen

July 17, 2012 by · Comments Off 

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Team Answer Rennen has been on a tear lately. With tough-to-touch talent like Shawn DiPrete, A Pros Phil Delizia and Max Egdorf, 19-27x Austin Loebe and Jr. Devo sensation Justin Knapper, the black, blue and white is more likely to be in front of you than alongside you in the expert ranks these days.

So, imagine our excitement when we heard the team was coming together to do a full-on clinic ahead of the Pottstown National. It’s rare to get all these blokes in the same place, at the same time (when it’s not a race day), and they only do one or two clinics a year.

While the clinic is on the track, class is in session for the parents too, with a gearing tech session, presented by the man who’s gears are constantly turning on BMX innovations, Rennen founder, George Costa.

Lots of other 411 to cover, and George sent over a PDF you can download that has all the information.

Tuition: $30 (two hours of instruction, and a raffle ticket for the Answer-Rennen co-spo prize drawing)

To sign up, just show up at the Pottstown track at 5PM on August 2.

Email Questions to: george@rennendesigngroup.com

Links

Clinic Flyer

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