Rob Riches Trains Chest on Powertec Functional Trainer

Rob Riches Trains Chest on Powertec Functional Trainer

Rob Riches guides us through a chest workout on the Powertec Functional Trainer.


About Rob Riches

Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).

Video Transcript

Hey Guys, I’m Rob Riches here with Team Powertec and with a new Functional Trainer. Now, one of the most basic and perhaps overused exercises is the good old bench press. Today, I’m going to show you several different chest exercises to really help you tone, isolate and develop the upper and inner area of the chest.

The first exercise is standing bar press but with the difference because each bar is attached to a separate cable, it adds a level of difficulty into the exercise, which will incorporate more of your stabilization muscles. In particular your intercostals here the finger like muscles that sits just beneath the chest. Here’s how it is done.

Right, to break that exercise down, let’s start with the basics: body alignment. As always wrist, elbow and shoulder are kept in alignment so for that I’ve set the shoulder on the top of the pulley to about shoulder height. The second part of this movement is, I take a step forwards lifting my back heel of that leg up which then keeps me a little bit more off balance, therefore I need to use more of the surrounding muscles and the chest to help me focus and push that weight out and thirdly, breathing and muscular contraction. As I pushed the weight out and breathing all the air out squeezing my abs, tight engaging the chest and forcing that muscular contraction for just a moment at the end before breathing in and controlling the weight back down without allowing the bar to touch my chest or the weights to touch the bottom of the machine.

Moving on, next let’s set the cable pulleys to the highest position and add some handles in to really isolate and work on the inner area of the chest.

The best way to really describe this exercise is imagine like you’re hugging a tree. You have a big tree you bringing your arms around without them bringing straightforward or bending out the elbow. This would help you keep the arms fixed and really focus on the chest, being able to pull the arms then pull the weight in. Basically a High Cable Chest Fly but by keeping the arm slightly curved and fixed in their position, you’re really transferring all of that stress from the weight into the chest and this is where it makes it as an efficient exercise. Again, take a step forwards and exhaling as you bring the weights in.

Right, the final exercise in our trio of exercises for the chest and for this, I’m simply going to bring the cable down and work isolatry working one side then the other to perform some high cable single arm chest flyes to really focus on lengthening and developing some upper thickness and depth in this area of the chest.

Sticking with the motion of that last exercise and hugging a tree to get movements spot on, one is more like starting the engine on a lawn mower. It’s kind of upwards movement except we are using the opposite arm and under hand grip, like this.

Might be an unusual exercise because most people will think about this one for the shoulder. But using that under hand grip and taking a half lunge out towards the opposite side of the leg closest to the machine. Again, keeping the arm fixed and reaching all the way up, you really get a full range of motion in that pectoral muscle really getting a peak contraction up to the top. So make sure pause and all of your air has been exhaled out and breathe it out in that upwards motion.

So with all of these chest exercises, aim to perform anywhere from 10, 12 even 15 reps using a good comfortable weight but one that’s going to have you tax towards those final few repetitions. 2 or 3 sets and you can either perform this as a circuit exercise 1, 2, 3, and then back to 1 again or perform 3 sets of each exercise trying to add about 5 or 10 percent rate on each set.

Well that’s all for today tips, tricks and techniques. Join me next time and I’ll be reviewing another piece of Powertec Fitness Equipment to show you how to curve up, tone and develop your body.


Rob Riches Trains Abs on the Powertec Functional Trainer

Rob Riches Trains Abs on the Powertec Functional Trainer

Rob Riches demonstrates how to make the most of your ab workout on the Powertec Functional Trainer.


About Rob Riches

Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).

Video Transcript

Hi guys, I’m Rob Riches here with Team Powertec and the new Functional Trainer. With summer now and full swing everyone is looking to tighten, tone and train their abs. That’s why today, I’ll be showing you 3 key exercises to work both the lower and upper abdominals as well as the all important side oblique .
The first exercise is hanging knee raises and it goes like this.

Okay, a few important tips to take on board when you’re performing this exercise. The main thing about this exercise is that when you’re hanging, you bring your knees up towards your chest and finish off by curling the hips forward. That’s what really going to activate the lower abdominals and help tighten this troublesome area. The second point is try not to let your body swing back and forth, lower your legs down under a controlled tempo into hanging vertically again. Then as you breathe all the air out the lungs slowly bring your knees up towards your chest and like I said, finish off with the hip top. Let me show you one more time.

Once you’ve mastered those and you can do anywhere from up to 10-15 repetitions under control you may want to throw a side rotation in, like this to really hit those lower obliques. Great exercise to develop the lower abdominals.
Okay, moving on. Since we work the lower and the obliques at the same time, let’s move on to the obliques to really get the most out of hitting the troublesome area down below and for this I need to change the grips to a wide bar for some kayak rows.

This kayak row can be performed with many different attachments, you can use a handle performed commonly known as the wood chop or using the bar or a rope. I really like the bar because it gives me that stable position to rotate everything around my waist to get maximum movement in my obliques and moving all the weight with just my abdominal muscles as to suppose to pushing with my arms and moving my biceps and shoulders with the exercise.

Let me show you how to perform it. Take a wide over hand grip, standing parallel to the cable pulley, you pushing with the right arm where you’re keeping that fixed, it’s really the abdominals which is rotating around so keeping everything fixed and rotating around the waist. Also, breathe out as you push, pause, and breathe in, all the time keeping the abdominals pulling tightly.

For anyone out there looking to really tighten their waist this is the exercise for you. That rotation is really going to help pull in and strengthen all of this V sectional oblique muscles that will help keep that waist nice and tight. So it’s a great exercise to add in after the lower abdominals because the obliques are worked with many of these lower abdominal movements so to train them after we’re really maximizing their efficiency.

The next exercise I’ll be moving on to is the upper abdominals and we are saving this for the end because really these are the easiest to train. We use them in a lot of other functions and exercises that we do and also when you think about it, the body holds body fat around this lower portion, around the hips and the waist so it’s often harder to see better developed abdominals. Also the upper abdominals often come with easier exercises to perform. Henceforth, why we are keeping them at the end of the workout and for this one I’ll be doing high cable rope pull downs to really develop nice separation and depth in my abdominal region. Let’s set it up.

This high cable rope pull downs are probably my favorite exercise for really hitting the core muscle groups of the abs especially getting that deep separation down the middle – the Linea Alba. The reason is you really rely on that whole structure of the abs to pull the torso down and added resistance, now normally all you need is weight when training abdominals. Breathing and the actual range of motion alone is enough but when you are doing upper crunches of the upper region of the abs adding a small amount of weight just to overload the muscles ever so slightly can often give you that extra bit of effort to help you develop them and get those deeper cuts in them. Let me show you how to perform it.

As you can see, it’s really quite a limited range of motion. All I’m doing is keeping my upper arm fixed, my elbows about the same line as eye level and as I breathe out pull my abs so that my shoulders are closing that arch towards my hips. It’s not as big as you might think bringing the shoulders and elbows all the way down like that. The abdominals are pretty much fully contractive with that range of motion so focus on your breathing and keep the arms fixed so you not using the shoulders and arms to pull the weight down and really focus on that contraction at the end of the movement.

So there you have it, three key but very effective exercises to help you develop, tone, and tighten much of the abdominal region.

Stay tuned for more of my show for helpful tips with Powertec Fitness equipment where I’ll be showing you tips, tricks and techniques.


Ian Lauer Training For Track on the Powertec Functional Trainer


Team Powertec athlete Ian Lauer demonstrates how the Powertec Functional Trainer can improve your performance on the track.


About Ian Lauer

Ian Lauer is an Actor, Fitness Model and a Certified Strength and Conditioning Specialist via the NSCA (National Strength and Conditioning Association) as well as Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports Trainers Association).

Video Transcript

Hi I am Ian Lauer, Certified Strength & Conditioning Specialist and Team Powertec member. In the past I was a first team All-Conference track athlete and today I’m gonna be speaking with you about training for track on a Powertec functional trainer.

The importance of strength training in track cannot be denied but one thing that gets neglected often times are strengthening the Hip Flexor, Extensors, Adductors, Abductors. So what we’re looking at here instead of a standard leg press, leg extension, leg curl which are your traditional leg exercises, we are going to be focusing on the hip complex, which is very important in developing speed. Primarily, we are starting off with the hip flexor. We are going to move through, pattern just as if you’re running. We’re gonna, pick the knee up and drive through. That’s the movement knee up and drive through, arms are in unison with the movement just like you’re running. And what this is doing is working that hip flexor. That’s one of the main determinants on how fast you’re gonna be able have your turn over which is going to affect your overall speed is how much power you have to rip that leg up. So here, rip the leg up and that’s where this exercise can help improve your speed.

Now you may heard of people pulling their groin or other injuries during a sport and so one thing you wanna do is strengthen the groin, working on your adductors, so what we’re doing here, we’re going to step away, increase tension and we’re gonna work on squeezing across. Notice I’m balancing here and squeeze and back, and squeeze and back. If you’re a little wobbly you can just hold-on in the other side of the functional trainer and really focus on increasing that strength right here and squeeze working the groin and adductors. And that’s how you work in that area of your inner thigh and groin.

When training the hip you want in work in all directions. Going with the front, the outside, inside and back. So now we are going to focus the outside portion of the hip in an exercise known as the Hip Abduction / Leg Abduction. So here we are going to stabilize our self, leg is almost straight we are going to lift to the outside. Chest up, exhale, lift to the outside. We’re strengthening this whole area which is going to improve your power on the track and exhale on the lift.

Much of your driving force stability on the track comes from your hamstring and your glute. So this next exercise series is going to show you how to strengthen both. So we are going to start first with hamstring curl, you may have done this before on a machine where you curl it up. Here we are going to work in a little more functional type movement. You can work with balance or if you’re going for more challenging weight, you can stabilize yourself right here squeeze that leg up, squeeze the leg up working the hamstring so that is the standing hamstring curl.

Now let’s move into a glute press here, where we can develop that driving power. We’re here and leg is going to maintain this angle and we’re going to drive through, engaging the glute and you’ll feel the hamstring working as well. And we’re in an athletic position, slight forward lean and glute press through, slight forward lean and you can even get the arm going, just like you would if you we’re running, in the opposite movement. Arm goes forward, glutes squeezes and leg goes back. Those are 2 excellent exercises to help strengthen hamstring and glute, improving your performance on the track.

When you are trying to propel your body forward, that’s a result of your limbs pushing backwards, your legs pushing backwards against the ground, your arm is ripping backward. That’s how you develop that forward push so here we are going to focus on the arm movement. Now when you’re running, your arms are naturally going to swing back forward but you develop the power for that forward momentum by ripping your arms backward.

Here what we are going to do is mimic an exercise or mimic a movement where you’re running. And you see what’s going on here is we’re engaging the rear delt, the lat and an arm movement similar to that on the track so here, developing that power that’s gonna pull us forward, propel us down the track. And you can do this with your feet stationary. I prefer though to get that full movement because you want to train your body in a fashion that’s best representative of what you’re gonna be doing on the track.

So it’s another great exercise to help you improve your time in that 100 meter dash.


Powertec v 2.0 – Company Undergoing ‘Rebirth’ Process

powertec home gym

Powertec v 2.0 – Company Undergoing ‘Rebirth’ Process

Powertec Inc., the world’s best-selling plate-loaded home gym brand, is currently undergoing a whole lot of changes to further improve our products and services to the fitness community. As the pioneer and leader of strength training and fitness equipment, Powertec is highly sought after by fitness enthusiasts because of its weight maximization, safety, and modularization.

As a commitment to being one of the leading brands in fitness and in health, Powertec takes it up a notch by making more improvements in an already-established company, thanks to feedback from our loyal customers. It is because of consumers like you who make our products and services better than before, and we welcome more feedback from you for our equipment to further evolve.

powertec home gym

Brand New Website

The first of the changes is the launch of the new Powertec E-commerce website, to go live on August 23, 2011. The newly-designed website features a more user-friendly layout, customer product reviews, a brand new online magazine focusing on sharing workout routines, nutritional advice, inspirational stories from our Team Powertec athletes, updates on new products and sales, and more.

New Worldwide Distribution Center and Headquarters

Another major change is the relocation of Powertec’s main headquarters to accommodate a growing family of young talents and teams of experienced staff members, who are the catalysts behind the company’s success. Powertec is currently in the middle of transferring from its former address at 717 E. Artesia Blvd., Carson, CA 90746, to its new home at 2100 E. Artesia, Long Beach, CA 90805.


Moving Pains: What That Means To You

With the company’s relocation in progress, we might experience intermittent technical difficulties during this service upgrade process. Some of our online accounts may not yet be in sync with the revised details, thus causing some delays in inventory updates and shipping procedures. Rest assured that we make sure your online orders are fully complied with.

Also, our customer service hotline is also undergoing service maintenance due to the said transition phase. Our phone lines are still working, but have limited access because of server and network adjustments. Our compromised telephone lines are impacting our phone hotline and internet connection, thus callers are not getting through and diverted to our voice mailbox. Again, the usage of our telephone lines is limited, but not completely blacked out. We do attend to our voicemails, so no need to worry about neglected inquiries, comments and suggestions from our loyal customers.

Because of delays in shipment and overdue responses for some of you, we would like to apologize for the inconvenience these changes have brought. Once everything has been restored, Powertec will be better than ever. To be the best, we must evolve our products and services and adapt to changing needs by our consumers. These temporary changes will benefit both company and client permanently once the entire process is completed.

The projected completion of the company’s relocation will be until mid-September of 2011. Once again, we would like to apologize for any inconvenience brought by our system and network enhancement, and we would like to take this opportunity to thank each and every one of our loyal Powertec customers who made our company, products and services a whole lot better.

The rebirth of Powertec, Inc. is coming soon. Powertec: Committed to Stronger Lives.

Video: Ian Lauer Golf Training Training on the Powertec Functional Trainer


Lebron James’ South Beach High Intensity Training (Featuring the Powertec WorkBench LeverGym)

Lebron James South Beach High Intensity Training

Lebron James’ South Beach High Intensity Training (Featuring the Powertec WorkBench LeverGym)
by Ian Lauer CSCS

Lebron James South Beach High Intensity Training

Take a sport like Basketball and consider the type of conditioning necessary to be one of the top in the game. These guys are lean and mean. You will see very few high caliber basketball players with any excess body fat. What’s more is that the players are getting bigger and stronger too! Why do you suppose that is? First, the fat can’t hang! These guys are too active and work too hard for adipose tissue to have a prayer at staying on the physiques of these athletes. When activity is high enough calories are burned as fast as they are consumed. The result is a body free of excess fat. So what about the increase in size and strength? The secret behind obtaining this lean and mean body is intensity! Training with insane intensity, considerable duration, and eating to fuel muscles results in the types of physiques you see on the NBA courts today.

Who is one of the premiere players today with a physique representative of this new trend? Lebron James is a perfect example (Being from Ohio originally I have my own feelings about his decision to leave the Cleveland Cavaliers for the Miami Heat; but, that is another discussion altogether). Lebron has built the basketball physique of today and tomorrow. What does that mean? If you compare the physiques of basketball players of yesteryears to Lebron and the new generation you will clearly see the difference in musculature. Lebron and today’s players are leaner and carry considerably more muscle. Do you know why that is? This is due to the addition and/or increase in INTENSITY OF WEIGHT TRAINING. Years ago little weight training took place. As years passed weight training was increased to the point where today you see basketball players performing seriously intense weight training workouts.

Why do players like Lebron go to all this trouble? A stronger physique is a better physique. The old thought was that muscle would slow you down. NOT TRUE! Muscle to Hustle I say! Seriously though, if you are playing basketball frequently and training hard with weights your body will put on the APPROPRIATE AMOUNT OF MUSCLE. What you need to understand is that your body is smart. It knows that in order to run up and down the basketball court repeatedly, it doesn’t make sense to pack on TOO MUCH mass. So what does it do? The body puts on enough LEAN MASS to move the weight you’re training with and sheds any excess fat. The result is a body in balance: a powerful body with quality lean muscle.

Let’s say that you want to build that type of athletic physique, do you know what one of the best types of training is? CIRCUIT TRAINING is a great way to build that type of body. Circuit training will massively increase the metabolism while stimulating necessary muscle growth. So what exactly is circuit training you ask? In circuit training you pick a number of exercises that you do one right after the other. An example would be doing one set of each Bench Press, Squat, Deadlift and Bicep Curls. Each set would typically have anywhere from 10-25 reps. That would be ONE CIRCUIT. You could repeat it or take a short breather and move into a different circuit. The key here is to train the body with MULTIPLE EXERCISES with MINIMAL REST between sets. The resulting intensity is high and the body gets ripped quickly.

ProNOTE: Circuit Training is NOT the best way to pack on insane mass. It is however one of the best ways to shed fat and maximize lean mass in the process.

So you want to get into some serious circuit training. You should consider a couple major factors. You need to be able to work with serious weight and you need to do so in a safe manner. How do you accomplish this? Free weights are an option for serious weight. The only issue is circuit training leads to extreme exhaustion due to the very short rest and the last few reps can get sloppy. Do you know what that can mean with dumbbells hanging over your head? Let’s just say it’s not pretty. How do you rectify this situation? You can work on machines. This reduces the possibility of injury from sloppy form due to fatigue while allowing you to continue to push to your absolute limit.


Working on a machine doing circuit training will enable you to work with serious weight for the duration of your workout. One issue though is that many machines on the market do NOT have sufficient weight capacity. On the flip side however is the POWERTEC LEVERGYM which has a MASSIVE WEIGHT CAPACITY! The movement patterns work well with the biomechanics of the body and moving from one exercise to another is quick. The combination of all these features makes the Powertec LeverGym a great option for At-Home CIRCUIT TRAINING!

ProNOTE: Circuit Training at a gym can be tough or even impossible as people are often jumping in the way on machines that are part of your “circuit.” Having a POWERTEC LEVERGYM at your home eliminates this issue.

At this point you are probably wondering what a Circuit Program would look like utilizing the Powertec LeverGym. Well here you go!

Sample 3 Day/Week Circuit Training Routine (Using Levergym with Accessories):

PERFORM EACH CIRCUIT 2-3 TIMES AND PERFORM 10-20 REPS PER EXERCISE. Rest is minimal between exercises and 60 seconds between Circuits.

Monday (Full Body Push Emphasis)

Circuit 1
– Bench Press, Bodyweight Squat, Shrugs, Calf Raise, Incline Bench Press
Circuit 2
– Shoulder Press, Triceps Pushdown, Body Weight Standing Lunges, Lat Pulldown
Circuit 3
– Bent Over Row, Push-Ups, Squats, Single Leg Calf Raises, Incline Push-Ups (feet up on bench)

Wednesday (Full Body Leg Emphasis)

Circuit 1
– Squats, Biceps Curl, Squat Jumps, Triceps Pushdown, Squats
Circuit 2
– Leg Extension, Leg Curl, Crunches, Stiff Leg Deadlift, Bridge, Leg Extension, Leg Curl
Circuit 3
– Split Squat, Push-Ups, Calf Raise, Crunch, Squats

Friday (Full Body Pull Emphasis)

Circuit 1
– Wide Grip Row, Wall Sit, Bicep Curl, Body weight Calf Raise Lat Pulldown
Circuit 2
– Bent Over Row, Shrugs, Stiff Leg Deadlift, Knee Raises, Upright Row
Circuit 3
– Underhand Lat Pulldown, Bench Press, Step Ups, Upright Row, Biceps Curl

And there you have it! A routine to get you lean and mean! You know what it takes to make it happen now. The POWERTEC LEVERGYM is a great tool to build that NBA-like physique at home via INTENSE CIRCUIT TRAINING! The question I have for you is: Do you have what it takes? Will you bring the INTENSITY?

– Ian Lauer CSCS

Ian Lauer Football Training on the Powertec Functional Trainer


Team Powertec athlete Ian Lauer demonstrates how the Powertec Functional Trainer can help improve your performance on the field.



About Ian Lauer

Ian Lauer is an Actor, Fitness Model and a Certified Strength and Conditioning Specialist via the NSCA (National Strength and Conditioning Association) as well as Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports Trainers Association).

Video Transcript

Hi I am Ian Lauer, Certified Strength & Conditioning Specialist, Team Powertec member and former first team All-Conference College Line Backer and Semi-Pro player as well. Here to talk to you today about Powertec Functional Trainer and helping you take your game to the next level.

Now you may read some of my articles in the past where I talk about functional training and my thoughts on the idea of functional training. A lot of times what I’ll see are circus acts, people trying to balance on one leg and rub their stomach and pat their bellies and what is that going to do for you on the football field?, nothing. What you need to do are do exercises, perform exercises that are going to relate to your experience on the field and make you stronger and perform that while on the field and that’s where this functional trainer comes into play.

So, one exercise that’s very popular amongst football players would be the Bench Press or say a squat but let show with the bench press. Most of the time on a regular bench press, your laying on your and pushing, great for developing upper body strength but you’re lacking the coordination that comes from being on your feet and moving from an athletic position. That’s where the functional trainer comes into play.

So you want to imagine you’re engaging, say a line backer or a line man trying to shed the block, you’re going to step into the line man you can chop your feet and pop, chop your feet and pop. So you see this movement and you can also remain stationary too. What you see is this movement mimicking a bench press but we’re in an athletic position.
On the defensive side of the ball, often times you’re avoiding a chop block and the way you do that is that you’re going to step into or away from depending who’s coaching you and jam down into the shoulder of the blocker.

So, in order to make an exercise that replicates this movement, you’re going to need something such as the functional trainer. Here what we would do is we would step into the movement chopping your feet athletic position, step BAM! Right into that blocker so we’re here, JAM the blocker. And you see how this is engaging the muscles, we go either side or that’s one of the great thing we can work this as a set, side to side athletic position, JAM the blocker down.
Now, one of the great things about working with the pulley system such as this is it changes our force vector. If you’re using just dumbbells you have to press upwards that’s your only option, against gravity. Here, because the way it’s configured, we’re actually creating a force vector in the direction we would be using on the field and that’s how you are going to build functional strength for the field.

Now on the field, most of the time you’re not supposed to be grabbing cloth unless you’re tackling but there are gonna be times where you need to rip past a competitor and that’s where this next exercise is going to come into play. And so what we do is set here in front of the bar ,take your step back and again we’re always working from an athletic position that’s the important thing here. And what were going to do is rip through, and we practice on the side rip through, other side, rip through. So what you’re gonna see there, what you’re seeing is a variation of a row. Now would’ve seen typical dumbbell rows perhaps barbell row and those are great exercises but they do not take into account the athleticism that’s needed on the field and a movement such as this incorporate athleticism so its full body movement with the exercise.

Now the functional trainer you have a lot of options. You can change, we have the bar on before, now we’re working with the handle itself and what that enables us to do is to work hands independently. Often times you’re gonna be jamming, swimming, doing things like that as you’re getting by an offensive line man. So here, we can work your swim move and build power into the jam. So you’re in athletic position, just like you would jam the outside shoulder of the offensive line man and swim over and you’re going to jam and swim, back, jam and swim. So this is to get by that offensive line man. We’re jamming the shoulder, BAM and then we’re swimming through. Jam and swim and swim. You can do sets of 10 -15 and the key there is to get the movement your step with the jam and swim through just like you would in the field, improving your play.

Another good exercise to teach you to get pass that line man is once you jam is to rip through. Here we have a great option. The exercise for that so we step forward and engage the tension and just like you’re on the field you’re going to jam and rip through so jam the shoulder and rip through, jam, rip through one more time rip through. So you’re seeing these movements, now that’s kind of comparable to say a front raise or a version of a dumbbell bench press but what this is doing is giving you the freedom to work through your athletic movement as you would on the field. Again, training your body to move in a way in which it needs to move on the field with strength and power.

Building strength and traditional exercise is important for the field. But one thing you can’t deny is the importance of your foot work and powerful movements through the feet which we will going to generate the movement in your whole body. So for instance, let’s take the first step, say you’re doing a reach step on a block, coming through a few point stance, you have to do a reach and it’s here. So here what we’re doing is adding resistance and improving that power with that reach step. This also works for say, a line backer that’s reading a play, read the play and then step into it. Read, read, read, run. Read, read, read, run.

And some coaches will teach you actually that first step – two step. Like I’m reading a play coming out my left side, we’re going to step in with the right and then drive. Other coaches will teach you to leave with the front leg. Just depends on what your coaches is telling you but here we are going to imagine that we are doing a back leg step in for explosion so here, reading, step in and explode through, reading, step in, explode through. So this is a way to add resistance to that first step, improving your explosiveness and your reaction.

Thanks for watching today. I hope that you find these exercises and many others you can do on a Powertec Functional Trainer – improve your game. Once again, I’m Ian Lauer, Certified strength and Conditioning Specialist member of Team Powertec.


Emulate GSP’s Training with the Powertec Functional Trainer (Part 1)

Powertec Functional Trainer Equipment

Emulate Georges St-Pierre’s Ring Training with the Powertec Functional Trainer – Part 1
by Ian Lauer CSCS

Powertec Functional Trainer


There are many sports out there. Perhaps you play one, two, or more competitively? Often we hear trash talk where someone says something along the lines of “such and such sport is for candy @$$#*73$” while their favorite sport is regarded as a “REAL SPORT”. You will typically here this battle of words between Soccer Players and Football Athletes, but of course it extends into other disciplines such as Basketball, Tennis, Skiing, Golf, Bowling, Curling etc. Though each of these sports has their own challenge, no one from any sporting activity can argue with the conditioning and challenge of Mixed Martial Arts.

Having trained personally in the Martial Arts for years, I can attest to the conditioning and strength necessary for Kumite (fighting/sparring). An hour on the elliptical or an hour working the chest is great, but it does not fully prepare you for the type of workout you get in MMA. The bouts of full explosion in interval fashion while being at 100% alert for any action by your opponent can be truly exhausting. In order to combat your exhaustion as well as your opponent you must be powerful, well conditioned, and confident in your abilities.

Being powerful will make your techniques more effective when used on your opponent. Do you see the correlation between being Powerful and the Result in the ring? A knock-out punch or a Triangle Lock must be applied with knock-out power. With Power your techniques deliver the desired result. Along the same lines, you must be well conditioned. If you have great conditioning you will be able to strike at any moment in the match. Just as your opponent is getting fatigued you can deliver a Powerful strike with knock-out power. When two fighters are evenly matched the better conditioned fighter will win, period. As a matter of fact even a slightly less skilled fighter can take the fight if they are in much better condition. What does this mean? SKILL is a function of CONDITIONING. In other words, if you only posses as much fighting skill as your conditioning allows in any given moment in a match. Is it obvious how necessary Conditioning is for MMA? Finally you must be confident in your abilities. A sense of confidence in your Power and Conditioning allows you to “relax” as much as possible. This does not mean you aren’t paying attention. Instead you are fully aware of the fight at hand but not exerting unnecessary energies on unproductive movements. This conserves additional energies and allows you to react or initiate your desired techniques with more speed. As you can imagine, striking with more speed while conserving energy will enhance your prowess in the Octagon dramatically.

A great example of a Mixed Martial Artist that has mastered these principles is George St. Pierre. GSP is one of the top pound-for-pound fighters in the world today, no question about it! I had the great pleasure of working on his latest workout DVD series and can tell you his demeanor is that of a true Martial Artist. What’s more is that he is the epitome of the aforementioned ideals. He is unquestionably powerful, has an extreme level of conditioning beyond that of the vast majority of anyone who would dare challenge him in the octagon and he is confident in his abilities allowing him to perform at his optimal levels.

Powertec Workbench Functional Trainer


So how do you take one of the greatest fighters in the world and help them get even better? Of course continued technical training is imperative, but continuing to improving power output and conditioning is also of the utmost importance. Improving power output and conditioning can be accomplished through a variety of training styles. The way that makes the most sense is ADAPTIVE RESISTANCE TRAINING. Many would refer to this as Functional Training. But the term I have coined, Adaptive Resistance Training (ART), is more representative of what really happens when you modify strength training for functional application. There is a science behind the movement while the creation of the exercise to improve it is “ART”. For ART training you need to work against Resistance. Though free weights and other training options are available, many are limited in what you can do with them. If you are using free weights for example, are always fighting gravity in the only direction gravity affects us (downward/towards the earth). This limits the possibilities of your training style dramatically. How do you get past this limitation?

To get past this limitation you can work with a piece of equipment such as the Powertec Functional Trainer. The Functional Trainer allows you to Push, Pull, Swing etc in ANY direction while harnessing the power of gravity by way of utilizing a plate loaded weight load with adjustable pulley system! The Functional Trainer allows you to perform virtually an infinite number of exercises. This means the only limit to the number of exercises you can perform on the Powertec Functional Trainer is your imagination in the application of ART (Adaptive Resistance Training).

With a Functional Trainer and a keen sense of exercise creation you will take your MMA game to a level beyond anywhere you have been before. Your power and ease of movement in the cage with be elevated as your conditioning and confidence soars. Sounds great huh? Well let’s not forget that YOU HAVE TO PUT IN THE WORK! No machine will do that for you. If you don’t have the desire and drive to put in the work you will not succeed in training and consequently will not succeed in the battle. Do you have what it takes? Are you driven? Do you have a never ending desire to be the best? Are you committed to doing all that it takes to be a champion? If you have answered yes to the previous four questions, then a Powertec Functional Trainer can help you reach your full potential and help you succeed in the octagon. Now is YOUR time! Step up to the Powertec Functional Trainer and get your ART on!

– Ian Lauer CSCS

Emulate Georges St-Pierre’s Ring Training with the Powertec Functional Trainer (Part 2)


Emulate GSP’s Training with the Powertec Functional Trainer (Part 2)

Emulate Georges St-Pierre’s Ring Training with the Powertec Functional Trainer – Part 2
by: Ian Lauer CSCS

Workbench Functional Trainer


The importance of Strength and Conditioning in a Mixed Martial Arts match is obvious. The objective is to understand how vital ART, or “Adaptive Resistance Training” is in reaching your full potential in the ring. Let me reiterate that I am not denying the importance of Traditional Strength Training; instead, I am stressing the importance and value of BOTH types of training. General strength gained from traditional training will help you to overpower your opponent. In some instances this may be enough to win the fight but not always. In many cases when dealing with other skilled fighters you will need more. What is “more?” “More” is EXTREME FOCUSED POWER and FIGHT SPECIFIC CONDITIONING! To give your techniques this EXTREME FOCUSED POWER and FIGHT SPECIFIC CONDITIONING “Adaptive Resistance Training” (ART) is the key. How will you use ART? How will you create ART Exercises?

Tip: Using the Powertec Functional Trainer will give you a huge head start over trying to train without a pulley system!

The development ART exercises is actually relatively simple. The trick is to look at each movement you want to strengthen and use your imagination. Don’t get caught up trying to add unnecessary movements just to be fancy. Focus on the ACTUAL MOVEMENT and see how it is made up of smaller movements in the body. It is the sum of these small movements that result in the technique. When you strengthen these movements in unison the result is a more powerful technique.

Many fighting techniques are just a couple simple movements combined into one. An example of this would be a hook punch. The essence of this punch is a simple trunk rotation with a single arm fly movement. Now sure there are more details to consider; but, when designing an exercise to improve your right-hook power, this minimalist understanding will do nicely. The resulting exercise to improve this technique can be as simple as a single arm fly with trunk rotation. To accomplish this you can use the Powertec Functional Trainer and following this series of steps (for right hook punch):

1. Set the handle at shoulder height.
2. Stand perpendicular to the face of the Functional Trainer 2-3 feet away with right foot closest to the Functional Trainer with the handle in the right hand.
3. Step just far enough away from the machine to lift the weight with roughly a 90 degree bend in the elbow while your arm is extended out from your side towards the machine.
4. Maintaining the 90 degree bend in the elbow initiate a trunk rotation towards your left allowing your feet pivot naturally.
5. With the rotation of the trunk squeeze the arm across the front of the body as you would for a fly movement.
6. Twist back to start position and repeat for desired number of reps.

This is to develop the right hook. Be sure to work the left as well. The left hook is of course the same movement only in mirror fashion. Just as in traditional strength training, a balance of strength in the body with ART will improve your performance in the ring.

To describe exercises for each technique you encounter in the ring would quite literally fill a series of books. This article is just to get the wheels turning. For simple techniques like a punch the ART exercise may be obvious. For more complex movements it may take a little longer to master the concept. If you stick with it, you will be amazed at how the exercises will begin to reveal themselves as you look at the techniques more critically.

 Powertec Functional Trainer Workout

When you run into more complicated movements take the time to look at them mechanically. They must be broken down into pieces with two-three movements. When broken down into smaller pieces, exercises can be generated in a functional pattern to increase the strength of each component of the larger movement. An example of this would be the single leg takedown from wresting. The movement as a whole moves through multiple planes and all limbs are involved. When creating strength exercises to increase the takedown power consider the parts of the movement. The arms are reaching out around the leg and then ripping upward. While the arms are doing their thing the hips are dropping downward and then driving upward once the leg is captured. While all this is happening the legs are stepping and driving forward. You can clearly see that there are MANY PIECES to the single leg takedown. How do we deal with this to take full advantage of ART? We decide how far we need to break down the movement in order to create an awesome exercise to increase our FOCUSED POWER.

In the instance of the single leg take down, I like to break it into two movements to encompass the majority of the total movement. The first portion is a forward step while dropping the hips. Do you know what this looks like? A LUNGE! Sure it’s not 100% the same but similar. Now what about the arms? They are moving in a hybrid press/fly movement. These movements make up the first half of the takedown! So what does all this mean? Using this knowledge we can generate an exercise on the Powertec Functional Trainer that will increase the FOCUSED POWER on the Initiation of the Single Leg Takedown. How so?

1. Stand feet parallel facing away from the Functional Trainer with a handle in each hand at just below shoulder height. Your hands are on either side of the chest like you are ready to bench press a bar off of your chest.
2. Step forward with one foot into a lunge as you press/fly with your arms down low towards knee level.
3. Step back to start position
4. Repeat with opposite foot
5. Continue for desired number of reps

Does that make sense? It’s not terribly difficult to master this movement and it will dramatically increase your FOCUSED POWER when initiating the takedown. So now how do you finish? You must perform ART on the second half of the movement. What would that look like?

Let’s pick up where we left off. We were in a lunge position and just grabbed the leg down low. In the second half of the movement we must rip the arms upward and drive forward as we elevate the hips. Blah blah blah, you say! What does that mean? Actually it’s relatively simple. We will work from the bottom of a lunge position and go from there.

1. Set the pulley handles low towards the bottom of the Functional Trainer.
2. With a handle in each hand beside the hips and from a lunge position (one foot forward the other back), to initiate the movement step forward with the back leg directly beside the front leg.
3. While you are stepping forward perform an upward fly-like movement with the cables.
4. Step back into lunge position with the opposite leg while letting the arms return to start position and repeat.

When performed correctly this engages the same musculature used in the hip drive, forward step and upward arm rip just as in a single leg takedown! There you have an excellent exercise to massively increase the final power of the Takedown. Look at each of these exercises individually and then see how the duo take you through and strengthen the entire Single-Leg Takedown movement.

Am I saying that to be a great fighter all you need to do are strengthen your Hook Punch and Single-Leg Takedown? OF COURSE NOT! What I’m saying is that by studying your own movements you can create exercises easily with the Powertec Functional Trainer that will simulate your fight patterns closely allowing you to gain serious FOCUSED STRENGTH. YOU MUST WORKOUT PHYSICALLY AND MENTALLY!

Workbench Functional Trainer workout

Going back to George St. Pierre, here is a man who is at the top of the game and he is pushing himself EVERY DAY. He is pushing BOTH Physically AND Mentally. He breaks down each movement and critiques it to see how he can make it better. This is precisely what I’m asking of you as well. Explore your techniques! Understand them! Strengthen them! Doing these once, twice, or three times is relatively easy. Let’s consider doing these movements 20, 30 or even 100+ times. This is where we separate the men from the boys. This is where we evolve from simply FOCUSED STRENGTH to FIGHT SPECIFIC CONDITIONING

St. Pierre exhibits amongst the very best in respect to FIGHT SPECIFIC CONDITIONING. He is like the energizer bunny in the octagon! Do you have what it takes to develop that level of conditioning? Why should you work to develop it? Well that’s simple! When you are in a fight, there aren’t many things that will break your opponents will faster than when he is dragging ass and you are so well conditioned that you still have that spring in your step and that smile you wear when you know you are about to destroy him! So how do you develop that St. Pierre like Fight Specific Conditioning?


Of course you fight and spar just like you normally would. Then you take your training to a new level. You adapt your ART to increase your level of Fight Specific Conditioning! There are many ways to accomplish this. One of my favorites though is to train in “ROUNDS.” Just as you have “rounds” and rest periods during a fight you can have the same “rounds” and rest periods in your strength training.
An example of this would be if you are working on five minute rounds. You can pick five exercises and perform each for One minute one right after the other. After the five minutes are up take a break comparable to that in a standard fight (Stay on your feet and keep moving). Then repeat for the necessary number of rounds. For the entirety of the workout you can do the same exercises or different ones in each round. This is entirely dependent upon your goal for the workout. This depends on your focus that day and your total training days per week.

It is very important to remember when training for Fight Specific Conditioning both ENDURANCE and INTENSITY. People often assume that CONDITIONING and ENDURANCE are one in the same. Not true! Conditioning is the product of BOTH Endurance and Intensity. One way to increase your overall Conditioning is to work on each Endurance and Intensity individually. How you do accomplish this?
To increase Endurance increase the TIME OF THE ROUNDS to 7-8 minutes while lowering the Intensity. To increase Intensity, reduce the TIME OF THE ROUNDS to 2-3 Minutes while exerting as much possible energy in that time. By varying the length of the rounds and intensity you will prompt your body to adapt and become better conditioned for the ring.

So what would the timeframe for a conditioning schedule look like? Assuming you train on the Powertec Functional Trainer 3 times a week!

– Monday: (INTENSE Day) 8-10: 2-3 Minute Rounds
– Wednesday: (ENDURANCE Day) 6-8: 7-8 Minute Rounds
– Friday: (Fight Specific Conditioning Day) 5: 5 Minute Rounds

This schedule provides your body with the type of Adaptive Resistance Training Timing necessary to maximize your Fight Specific Conditioning as you increase your Fight Specific Power.

NOW PUT IT ALL TOGETHER! You have the ability to see your techniques. Break those techniques down into their individual components. See the components of movement and how ART “Adaptive Resistance Training” relates to them. Now it’s just a matter of applying ART with systematic conditioning schedule (such as the 3 day schedule previously listed) using the Powertec Functional Trainer. The result is a huge increase in FIGHT SPECIFIC CONDITIONING and dramatic increase in FOCUSED POWER. This is how you do everything possible to prepare for the fight. That is what it takes to be the best. Are you willing to give it your all or will you be outworked? The choice is yours!


– Ian Lauer CSCS


Powertec Compact Gym: The ‘Transformers’ of Home Gyms

powertec levergym compact gym equipment

The Powertec Compact Gym: The ‘Transformers’ of Home Gyms
By: Ian Lauer CSCS

powertec levergym compact gym equipment


Do you remember the Transformers cartoon from the Eighties? Well if you don’t, I’m sure you know of the recent resurgence in the Transformers legacy via the blockbuster series of moves released this decade. One of the main characters that have survived the trial of time is “Bumblebee.” Back in the old cartoon days he was a yellow Volkswagen Beetle. More recently he is still yellow but has become a more masculine Chevrolet Camaro. “Why the change in auto maker,” you ask? It all comes back to marketing dollars, but that’s beside the point I’m trying to make. Whether you are an old school Eighties Transformers fan or a 2000’s Blockbuster Transformers fan, you can’t deny the power that is packed in the small automobile. It is truly “More Than Meets the Eye.”

What’s the point of all this Transformers mumbo jumbo? Like “Bumblebee”, the Powertec Compact Gym is “More Than Meets the Eye.” Both Bumblebee and the Compact Gym are capable of folding down into a very small size relative to their capabilities. Upon first glance it is difficult to see the full potential of each. But, as you start to examine them in full detail you will see the massive potential of each. By now you have probably grown weary of the Bumblebee Simile, so let’s focus on the Compact Gym and how it can help you create the physique you desire in minimal space.


First let’s discuss the size. It is about 3.5 feet wide, less than 7 feet long and under 6 feet tall. That is an easy to place footprint in nearly every room! Check out the diagram below with the exact stats:

workbench compact gym specifications


What’s more is that that is with the foldable bench out in work mode. When you aren’t using the Compact Gym simply by pulling one pin you can fold the bench up and out of the way reducing the Compact Gym length to around 4 feet. When tucked away in this position you will be left with ample room in your training area for other activities. Then when it is time for your next iron pumping session just pull the pin and set the seat back into work position and crank out another of your serious workouts!

I say serious for a reason. The weight capacity on the Compact Gym is 300 pounds. That’s a significant amount of weight to work with in a variety of traditional resistance training exercises. If you have read any of my articles before, you know I’m a huge proponent of Traditional Resistance Training. If you haven’t read them, do it! There’s a reason I’m so big on the Basics. They Work!

So where does the Compact Gym come in to play in regards to Traditional Training? The Compact Gym allows you to do tons of Traditional Resistance Training Exercises for Serious Gym Style results in a small space at home.

Now you know you can fit it into your home/apartment. You may be wondering what types of exercises you can really do on the Powertec Compact Gym? Check out this partial list of exercises:

– Bench Press
– Squat
– Bent-Over Row
– Triceps Push-down
– Lat Pull-down
– Reverse Grip Lat Pull-down
– Shrugs
– Leg Press
– Standing Lateral Press-down (Dip style)
– Calf Raises
– Shoulder Press

What does this list of exercises mean for you? You get, Serious Results in Minimal Space. If you are looking to build a physique reminiscent of Frank Zane or Steve Reeves then you will need to do exercises like they did. Their training programs consisted of a lot of the basics like you see listed above! So what’s the secret to getting those kinds of results on the Compact Gym? Consistency and Intensity is the answer.

powertec levergym compact gym workout


With a Compact Gym in the home there is NO EXCUSE not to be consistent. Workouts done the right way take only 25-45 minutes on the Compact Gym and with it in your living space there is no travel time to and from the gym. The end result is the ability to be consistent with a minimal investment of time! So what about Intensity? The Compact Gym can handle 300 pounds of resistance and is fully tested to handle the most intense workouts. The only limiting factor is the user. Are you up to the challenge! You throw it at the compact gym and it’ll be ready.

Sample Workout Plan:

– Bench Press 5×15
– Shoulder Press 5×15
– Pushups 2x MAX Reps
– Triceps Pressdown 4×15
– Standing Lateral Pressdown (Dip Style) 4×15
– Crunches 4×25

– Squat 5×15
– Calf Raises 4×25
– Leg Press 4×10
– Split Squat (Rear-Foot on Bench) 3×10 each leg
– Good Mornings 4×10
– Seated Leg Raises 4×25

– Lat Pull-down 5×15
– Bent-Over Row 5×15
– Lat Pull-down Reverse Grip 4×10
– Shrugs 4×10
– Step-Ups on Bench 3×15
– Lying Leg Raises 4×25

This is JUST ONE example of a weekly Full Body Workout Plan on the Compact Gym. If you are really up to getting results fast there are a couple options beyond the Monday, Wednesday, Friday plan for this workout split alone:

1. You can do all of the three days in a row and take 1-2 rest days off and then repeat.
2. You can train two days on one day off with the listed split.

When you’ve given 100% during your workout and have thrown the toughest workout you can muster at the Compact Gym, simply fold the bench away into the locked position. Now your Compact Gym is tucked nicely out of the way. There it will sit, out of the way, eagerly anticipating the next battle for lean mass creation!

Where else can you get 300 pounds of capacity in a heavy duty fully tested machine that takes up such a small amount of space? I can tell you I don’t know of another gym as compact with the capabilities of the Powertec Compact Gym. No crazy bells and whistles and no unnecessary space needed; however, it is “More Than Meets the Eye.”


– Ian Lauer CSCS


Dedicate to Fitness, Not Your Room Space with the Powertec Compact Gym

compact gym equipment

Dedicate Yourself to Fitness, Not Your Room Space with the Compact Gym
by Ian Lauer CSCS

compact gym equipment


Time and time again, people are blinded by bells and whistles. What’s more is that, for years, the thought that ‘bigger is better’ has been a common misconception. You saw this with cars, homes, and even bodybuilders to name a few. Nowhere to be found until recently were the ideas of better gas mileage, lower utility bills, and a physique of balanced aesthetic appeal. As of late, you have seen the pendulum swing towards efficiency, effectiveness and conservation.

What does this mean to you? If you are like most people in the world, there are two things you are cramped to find. Spare time and space are two of our most valuable commodities and always seem to be lacking. You may have given up on getting fit because you didn’t want to fight traffic to get to and from the gym because it makes the process too long. Traveling to and from the gym can become just that: A process. To cut down on the PROCESS TIME you may find a home gym is the answer.

Let’s say you have already been dreaming of being able to perform gym style workouts at home, but thought there is no way to fit a full gym in your home. For this reason finding a home gym unit that is:

1. Efficiency of movement
2. Effective at changing your body
3. Conserves space in your home or apartment
4. Capable of handling serious workouts for serious results

workbench compact gym


One gym that offers ALL OF THIS is the Powertec Compact Gym. Let’s break it down to see how the Compact Gym may be the answer you have been looking for to get that new Physique!

1. Efficiency of movement

a. The Levers of the gym move in a unilateral direction. This means fewer parts moving in random directions allowing you to fully use the gym in a smaller space.
b. There are a surprising number of high quality heavy resistance exercises are possible using only a few basic movements. Here is a partial list of the possible exercises on the Compact Gym (Triceps Pushdown, Lat Pull down, Reverse Grip Pull down, Squat, Front Shoulder Press, Standing Pushdown, Shrugs, Bench Press, Shoulder Press, Bent-Over Rows, Seated Incline Close Grip Pull down, Leg Press, Abdominal Exercises.

2. Effective at changing your body

a. Training the body via compound movements is imperative for making massive changes in your body. You can do a number of these exercises on the Compact Gym. A few of the great ones for this are the Bench Press, Squat, Leg Press, Lat Pull down, Bent over Row, Shoulder Press.
b. To sculpt the finishing touches like carved traps or horseshoe like triceps or ripped calves you can perform simple or single joint movements on the Compact Gym. A few examples of these would be: Shrugs, Triceps Pushdown, and Calf Raises using the Squat bar.

3. Conserves space in your home or apartment.

a. The footprint of the Compact Gym is incredibly small when considering the capabilities of the machine. Only about 3.5 feet wide and less than 6 feet tall. The length is around 7 feet.

b. It folds up!!! How many heavy duty gyms have you seen that do this? The 7 feet length is reduced to about 4 feet simply by lifting the bench when not in use. This is a huge space saver allowing you hard core training with the bench down. When your workout is over just pull one pin and fold the bench out of the way! How does this break down for you “numbers” guys? The square footage footprint when in use is around 25 ft2. When the bench is lifted the footprint is reduced to about 14 ft2. That’s a really small footprint considering a SMALL bedroom 10 ft x 10 ft has 100 ft2.

4. Capable of handling serious workouts for serious results.

a. With a 300 pound weight capacity the Compact gym can handle you pushing some serious weight.
b. Powertec uses heavy duty steel and designs meant to handle the abuse of hardcore training.
c. If you push with 100% effort and push the Compact Gym with everything you can throw at it you will be amazed at the changes you can make in your physique!



I would hope by now you’re beginning to wonder what a workout plan would look like on the Powertec Compact Gym. Well what a great day! Here, we just happen to have one for your perusal:

The Program (One Possible Four Day Split on the Powertec Compact Gym):


– Bench Press 4×10
– Lat Pull-down 4×10
– Bent-Over Row 4×10
– Pushups 2x MAX Reps
– Lat Pull-down Reverse Grip 4×10

– Leg Press 4×10
– Squat 4×10
– Calf Raises 4×25
– Good Mornings 4×10
– Split Squat (Rear-Foot on Bench) 3×10 each leg
– Seated Leg Raises 4×25

– Shoulder Press 4×10
– Triceps Press-down 3×20
– Shrugs 5×10
– Standing Lateral Press-down (Dip Style) 3×20

– Step-Ups on Bench 3×15
– Crunches 4×25
– Seated Knee Raises 4×25
– Lying Leg Raises 4×25

And there you have it! A full body, heavy duty resistance style workout on a gym that when not in use tucks away into a space of just about 3.5 x 4 feet! That is huge capabilities in minimal space. The excuses are gone, now it’s up to you to decide if you are willing to answer the bell and step up to the Compact Gym and create the physique you have always wanted…
– Ian Lauer CSCS