EQUIPMENTGUIDE

FUNK ROBERTS SPARTAN TRAINING SYSTEM // Equipment Guide // www.spartantrainingsystem.com1

TABLE OF CONTENTS

SPARTAN TRAINING SYSTEM: TOOLS FOR SUCCESS: 2

EQUIPMENT ESSENTIALS

1. Kettlebells 4

2. Dumbbells 6

3. Swiss/Stability Ball 8

4. Skipping Rope 10

5. Foam Roller 11

6. Gymboss Timer 13

EQUIPMENT SHOPPING LIST 15

FUNK ROBERTS SPARTAN TRAINING SYSTEM // Equipment Guide // www.spartantrainingsystem.com2

GYM BOSS TIMER,KETTLEBELLS,DUMBBELLS,SwISS/STABILITY BALL,SKIPPING ROPE,& FOAM ROLLER.

Gladiator training was designed around fitness and acquiring skills with different types of

weapons. Gladiators trained like true athletes, much like professional athletes do today.

Gladiator Training commenced with getting the new gladiator to the peak of fitness. They

used heavy wooden training swords called “rudis” instruments to build up stamina they

would need for lengthy, energy sapping battles to come. Their training included learning

how to use various weapons, including the war chain, net, trident, dagger, and lasso.

Don’t worry I am not going to make you train with Gladiator weapons, although that

would be a very interesting program. You will however be using Spartan fitness weapons,

I call the Tools for Success.

Throughout The Spartan Training System you will be using these tools to help you burn

more fat, improve your cardio and conditioning, build strength, tighten and tone your

body and flatten the abs and strengthen your core. You use Bodyweight, Kettlebells,

Dumbbells, Stability/Swiss Ball, Skipping Rope, Foam Roller and your Gymboss Timer.

TOOLS FOR SUCCESSPREPARE FOR BATTLE

I choose these weapons to use on your battle against fat loss and building strength, because:

1. I have found these extremely successful in my own body transformation and many of

my past clients.

2. The scientific research in the fitness industry that has been done to prove the

effectiveness of each piece of equipment.

3. You don’t need huge gym equipment to burn fat and build toned firm or ripped

muscle. You can literally start building your home gym with these tools,

4. If you use a gym, there is not much extra you will have to bring. Currently, if I do

workout at a gym, there’s Funk carrying his kettlebell.

I have included a training area on the website (or what the Gladiators called the Ludus).

Here you will have access to training videos that will take you through sample exercises

and teach you how to use each tool effectively and safely.

You will have a week in advance to get your hands on the tools, if you do not already

have them in your FITNESS SHED.

I will also include some instruction through the videos so you feel comfortable using the

fitness tool.

The great thing about the Spartan Training System is at the end of the 8 weeks, you will

have your own personal home gym and you’ll be set for new Spartan workouts that are

posted in the Inner Circle.

FUNK ROBERTS SPARTAN TRAINING SYSTEM // Equipment Guide // www.spartantrainingsystem.com3

1 KETTLEBELLS

INTRODUCTION

Developed in Europe over a century ago, a kettlebell is a

skillfully crafted iron weight that is shaped like a ball and is

equipped with a suitcase-like handle. Kettlebell weight

typically ranges from 5 to 35 pounds, going up to 100+

pounds for advanced athletes.

The unique shape, weight distribution and exercises make your body have to adapt to

accelerating and decelerating forces you don’t get in traditional weight lifting, which enhance

your functional strength. Your core muscles, stabilizing muscles, and tendons will become

stronger over time.

Using kettlebells forces you to use more muscles for each movement, resulting in more

calories and fat being burned. Kettlebell training will improve your strength, but your range of

motion and flexibility will increase as well.

You’ll emerge with a body of a warrior. You are going to build muscle, lose fat AND get some

great conditioning all at the same time using the kettlebells in the SPARTAN TRAINING

SYSTEM Program. Kettlebells are unique in that no other exercise equipment can be used for

such a vast array of exercises.

TIPS FOR BUYING KETTLEBELLS: Spartan Training System Beta Paul

Coderre and I went to Treadmill Factory to purchase some kettlebells for the new SW2

program....Check out some tips and grab some kettlebells today!

FUNK ROBERTS SPARTAN TRAINING SYSTEM // Equipment Guide // www.spartantrainingsystem.com4

EQUIPMENT ESSENTIALS

CLICKHERETO VIEWVIDEO!

KETTLEBELL ShOPPING TIPS

TYPES OF KETTLEBELLS

Standard Cast Iron KettlebellsStandard cast iron kettlebells are the ones you see in most in the stores. Their

product specifications vary from one kettlebell to the next. The larger they are,

the more they weigh. The shape may also vary slightly one manufacturer to the

next. There is usually a small difference in shape and handle diameter too.

Professional Grade Steel KettlebellsProfessional Grade kettlebells are the one that are used in competition lifting but

should be used by all lifters from advanced to beginner. The size and shape of

the kettlebell stays consistent between weights (8kg kettlebell is the same size

as a 40kg). The shape of the diameter and dimensions as similar as well. The

reason to keep everything the same is to maximize you results and reach a high

level in the sport of kettlebell lifting. As your skill gets better and you become

stronger when you start to increase the weight, the kettlebell remains the same.

Therefore you will not jeopardize your technique or alignment, like you may with

the constant change of size.

ADVICE

My advice is to go with the Standard Cast Iron Kettlebells. I think they work better for

the training style that the Spartan Workouts present. The workouts require more agile

movements and because of this the larger Professional Grade may feel a bit clumsy to handle,

especially with the bigger size of the bell (bottom). Trust me, I’ve tried.

whY I USE KETTLEBELLS

The Kettlebells are what really sets this program apart from any other one in the world. When

I was first introduced to kettlebells over 4 years ago, I took it upon myself to use them to help

me burn fat, gain lean muscle and add strength. The results were unbelievable. Not only did

I gain more strength and lean muscle but I got extremely ripped too. Using the kettlebells in

the Spartan workouts are the ones that will rapidly increase all aspects of your fitness whether

you’re a man or woman.

BENEFITS

What Are the Benefits of Using a Kettlebell?

• A solid strength foundation

• Greater flexibility and strength through that increased range of motion

• Accelerated recovery

• Increased grip strength

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• Balanced musculature, which will eliminate weaknesses

• Increased power and explosiveness

• CRAZY conditioning

• Versatile and portable

SUGGESTED wEIGhT

We recommend not going lighter than the starting weights.

When I first started using kettlebells the 16kg (36lb) was the one I had. The weight was

challenging since I had never used them before. But in no time, I was pushing to lift heavier.

For women, when I ran my bootcamps which had many women from all fitness levels and

ages, there was no one that used under 8 kg, when swinging. Most wanted to use between

8-12 to start. I would suggest to start here at least.

BEGINNER/LIGhT

No training experience,

recent rehabilitation

from injury, small build

INTERMEDIATE/

MEDIUM

Some training

experience, healthy,

moderate build

ADVANCED/hEAVY

Lots of Training

Experience, healthy,

large build, athletic

background

Ladies Set 8-12kg 12-16kg 16-20kg

Men Set 12-16kg 16-24kg 20-32kg

whERE TO BUY KETTLEBELLS

TREADMILL FACTORY - CANADA

http://www.treadmillfactory.ca/c-42-kettlebells.html

MY MAD METHODS – USA

https://new.mymadmethods.com/index.php/equipment/?partner_id=339

DRAGON DOOR KETTLEBELLS - INTERNATIONAL

http://www.dragondoor.com/?apid=4be946acb37d2

FUNK ROBERTS SPARTAN TRAINING SYSTEM // Equipment Guide // www.spartantrainingsystem.com6

DUMBBELLS

INTRODUCTIONUsing free weights are another effective way to build muscles

and tone, increase strength and burn fat. Dumbbells are a

fantastic versatile piece of training equipment which help

you to incorporate stabilizing muscles while doing traditional

movements.

Dumbbells also give you a greater range of motion in

comparison to barbells or machines. Moreover, dumbbell

workouts are a great venue for both more advanced lifters

looking to gain mass or novice trainers seeking to tone up and shed some extra weight.

Among those currently engaged in strength training, dumbbells have become quite well-

received for use in the gyms and at home. If you rely on dumbbells alone for strength training,

you won’t need to find space for an oversized weight machine or awkward collections of

barbells.

Now, there are a lot benefits you can obtain from owning your own set of dumbbells. They

are proven effective to provide a full body workout by targeting the arm, shoulder, chest,

abdominal, back, leg muscles and even the ligaments. Dumbbells also help to firm, tone,

strengthen, and build muscles. Because of these factors, anyone can benefit from dumbbell

exercises

There are an endless amount of exercises that you can do with dumbbells ensuring that they

will never go out of style.

TIPS FOR BUYING DUMBBELLS: Funk and Paul head over to Treadmill

Factory in search of dumbbells for the new SW2 program.

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CLICKHERETO VIEWVIDEO!

ShOPPING TIPS

Dumbbell hex – Rubber Coated

Prevent damage to floors by using these Hex Dumbbells with Rubber Heads and Ergo

handgrips. MD Rubber Hex Dumbbells feature durability that simply can’t be matched. It

resists cracking and fading while protecting floors and equipment. Made from solid cast iron

with a 6-sided anti-roll design and encased in virgin rubber, this dumbbell is stylish as it is

durable. Heads are securely fastened with a uniquely designed pin mechanism that means this

equipment is about as low-maintenance as it gets. No spinning or loosening.

whY I USE DUMBBELLS

Many fitness professionals, including myself choose the most primate form of free weight

equipment, which are dumbbells. I added dumbbells to the Spartan workouts because you

can use them to get a COMBINED strength and conditioning workout in a fraction of the time.

Plus, working your muscles, heart and lungs at the same time results in unmatched full body

strength AND endurance!

I have and currently use dumbbells as a tool in my training as they help me to develop my

muscle and provide definition to my entire body. The fact that I can use them at home

really increases the value dumbbells have in my training. Because of my busy schedule and

understanding that everyone is busy with life in general, adding dumbbells to the Spartan

workouts allows you to train effective at home without going to commercial gyms. That being

said, the ability to access dumbbells at any gym or fitness centre made including dumbbell

exercises in the program essential

Dumbbells can are versatile and actually be a substitute for kettlebells. I use both kettlebells

and dumbbells extensively in my training, but I chose to include dumbbells knowing not

everyone has kettlebells and can use them as an alternative and still complete the workouts.

Using dumbbells allow you to perform strength movements with a greater range of motion

which will equate to training more muscles. For example, machines are great for restricting

motion, which can really decrease risk of injury in someone prone to joint problems. However,

because of their restricted motion, many stabilizer muscles are neglected and can be left

weak.

Overall for me, dumbbells are essential when you are thinking of buying any form of exercising

equipment. I wanted to think about after the SPARTAN TRAINING SYSTEM program and your

continued training and fitness. Owning dumbbells as a price of equipment for your home gym

is affordable and allow you to get the job done.

BENEFITS

Dumbbells can be used to exercise any body part. Chest – Dumbbell press; Legs – Dumbbell

Lunge; Shoulders – Dumbbell Shoulder press. You name it, the dumbbell can do it. Plus you

can use them standing, sitting, on the floor or on a stability ball.

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Build Lean Muscle - dumbbell exercises in your workout routines not only target your main

muscles but also require the input from various stabilizing muscles as well allowing you

to build more lean and toned muscle. By engaging all these additional muscles, dumbbell

workouts demand much more effort than any other form of lifting, causing you to have

shorter times in the gym and burn more calories in and out of it.

Dumbbells are Versatile - You can use dumbbells anywhere. At home, the gym, outside; you

carrying out a dumbbell exercises anywhere.

Dumbbells allow you to lift using single limb exercises, which are included in Spartan

Workouts. The “bilateral deficit” allow you to recruit more muscle and lift more weight with

one limb. When performing single limb exercises, your body recruits more muscles to help

stabilize the weight, resulting in higher force output.

whERE TO BUY DUMBBELLS

TREADMILL FACTORY (CANADA ONLY)

http://www.treadmillfactory.ca/index.php?goto=search&q=dumbbells&submit.x=0&submit.y=0

DICKS SPORTING GOODS (USA)

http://www.dickssportinggoods.com/search/index.jsp?sr=1&kw=dumbbells&origkw=dumbbell

s&kwCatId=&pg=2

IRON MASTER (INTERNATIONAL)

http://www.ironmaster.com/Quick-Lock-Dumbbells/

IRON MASTER (AUSTRALIA)

http://www.samsfitness.com.au/products/dumbbells

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STABILITY BALL / SwISS BALL

INTRODUCTIONIf there is one piece of equipment that I am excited to add to the

Spartan Training System is the Stability Ball, sometimes called a

Swiss Ball. I will use them interchangeably in this program. It is a

large and inflatable ball used primarily for abs and core exercises

but recently people are finding ways to enhance their training by

using it to take the place of an exercise bench or for other body

part exercises.

If you have regularly done crunches on the floor or a bench to

develop you abdominal muscles, try exercises with a stability ball

You will quickly notice a difference in the way your abs react.

Despite being air-filled, it is generally heavy-duty and capable of supporting 600 to 700

pounds of weight. It is comfortable and gives good support.

You don’t have to be a training expert to use an exercise ball and it is an ideal piece of

equipment in the home. The Swiss Ball is one piece of exercise equipment that can last for a

very long time, but you have to use it.

TIPS FOR BUYING A STABILITY BALL: Funk and Paul head over to

Treadmill Factory in search of a Stability Ball for the new SW2 program.

ShOPPING TIPS

BALL SIZING GUIDELINES

General size guidelines are accurate for most people; however, you may find a larger or

smaller ball more comfortable if you are near the top or bottom size limit

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CLICKHERETO VIEWVIDEO!

SUGGESTED wEIGhT AND USE

Height Ball Size

4’1” – 5’1” 45cm

5’2” – 5’8” 55cm

5’7” – 6’2” 65cm

6’3” & over 75cm

whY I ChOSE ThE SwISS BALL

I choose to use the Swiss ball for a lot of the core and abs exercises in the Spartan Training

System. It is a tool I use every week to keep core tight and strong. The Stability ball is a great

tool to improve the strength of the abs and the lower-back. Because it is a little unstable

and you must constantly adjust to remain balanced, use of the stability ball improves the

functional strength, balance and flexibility of the body

BENEFITS

what Are the Benefits of Using a Stability Ball?

• Proper Alignment - The challenge posed by the ball is to maintain balance. As one aims to

get the proper balance, the alignment of the body parts is also improved

• Using the ball during training will utilize many additional muscles to maintain stability and

balance

• Great Abs The abs and the back muscles are simultaneously worked.

• Inexpensive tool to add to your home gym

• The stability ball can help in alleviating back pain and preventing pain in the future

• Flexibility and balance are improved.

• Core Stability - The major muscles that helps stabilize and support all of your body

movements are made up of the back and the deep abdominal muscles. With the ball, no

matter how ‘deep’ or ‘into the core’ these muscles are, they are still exercised.

• Losing Weight - Any exercise that strengthens your muscles will help to reduce body fat.

whERE TO BUY STABILITY/SwISS BALLS

TREADMILL FACTORY (CANADA ONLY)

http://www.treadmillfactory.ca/c-33-stability-balls.html

DICKS SPORTING GOODS (USA ONLY)

http://www.dickssportinggoods.com/family/index.jsp?categoryId=4417794

SPORTS UNLIMITED (INTERNATIONAL)

http://www.sportsunlimitedinc.com/fitness-exercise-balls.html

FUNK ROBERTS SPARTAN TRAINING SYSTEM // Equipment Guide // www.spartantrainingsystem.com11

SKIPPING ROPE

INTRODUCTION

Skipping is an amazing cardiovascular

workout. It is something that we have all

tried at least once in our lives, either as

kids, teenagers or adults. Who would have

thought that it can be such a powerful tool to

increase your overall fitness level.

Skipping targets your conditioning, calves,

thighs, glutes and shoulders as well as

working your footwork, agility, speed and

eye hand co-ordination. Because it is a lower

impact activity than let’s say running, it’s tends to be kinder to your joints and carries a

small risk of injury.

whY I ChOSE SKIPPING

I choose skipping as an important part of The Spartan Training System because of the

benefits and incredible results I got while training for my first professional Muay Thai fight.

Not only did I see fat burning and increased cardio, but when I saw the positive effect it

was having on my Bootcamp Clients and other Fighters, I knew skipping needed to be an

element in my fat loss system.

I also wanted to give you a piece of equipment that was convenient, easy to transport to

the gym or use at home and inexpensive.

BENEFITS OF SKIPPING

• Skipping rope can be beneficial in your exercise to lose weight and get lean

• 10 minutes of skipping will burn 100 calories

• It’s easy to learn, you just have to practice

• improved strength, endurance and stamina

• strengthens bones

• It tones your muscles in arms, legs and abs

• Skipping also helps your agility, balance, speed and hand – eye coordination.

This is why most boxers will do skipping workouts over and over again.

SUGGESTED USEYou can use the skipping as your warm up or you can perform the Spartan Skipping

Workout with Angela. The key to skipping is PRACTICE, PRACTICE AND MORE

PRACTICE. It’s the only way you will get better. When I first picked up the rope, I was

pathetic, but the more I used it not only did I feel the physical benefits, but I got really

good at using it too. Wear soft soled shoes. Jump on softer surfaces where possible.

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ShOPPING TIPS

The length of the rope should be right for your height. Stand on the centre of the rope, and

lift the handles upward. The point where the handles meet the rope should be level with your

armpits. If your rope is the wrong length don’t worry. Tie knots near the handles to make

alterations.

TREADMILL FACTORY - CANADA

http://tinyurl.com/treadmill-factory

POWER SYSTEMS FITNESS - USA

http://www.power-systems.com/s-22-jump-ropes.aspx?type=banner&&affId=135909

FOAM ROLLER

INTRODUCTION

A foam roller is simply a cylindrical piece of hard-

celled foam. Basically, you just use your own body

weight to sandwich the roller between the body’s soft

tissue and the floor. The Foam is used to stretch areas

that are hard to stretch and massage.

The foam roller not only stretches muscles and

tendons but it also breaks down soft tissue adhesions and scar tissue. This is called

myofascial release. By using your own body weight and a cylindrical foam roller you can

perform a self-massage or myofascial release, break up trigger points, and soothe tight

fascia while increasing blood flow and circulation to the soft tissues. Your body weight

provides all the pressure that you need to roll out pain, stiffness and even adhesions, or

areas where connective tissue adheres to the bones.

The superficial fascia is a soft connective tissue located just below the skin. It wraps and

connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and

fascia make the myofascia system.

Foam rolling can provide great benefit both before and after a workout. Whether you are

getting ready to perform a Spartan Workout or stretching routine it very important that

you take the time to foam roll before you do that. So always foam roll before you stretch.

Rolling after a workout may help speed up the recovery process so the next time you

work out you feel fresh and ready to go.

whY I ChOSE ThE FOAM ROLLER

I know that the workouts are tough and can often course stiffness in the muscles,

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especially if you do not stretch enough. I found the Foam Roller extremely useful for me a few

months back and live by this inexpensive piece of equipment. It was only natural for me to

include it in the SW2 program along with a couple of massage routines to help you loosen up

the fascial.

BENEFITS

• Inexpensive - $30 compared to the big bucks of a massage therapist

• Done consistently foam rolling or self myofascial release will help you or the athletes you

coach perform better for longer periods of time

• The techniques are simple

ShOPPING SUGGESTIONS

My suggestion is to go with a high density foam roller or an EVA foam roller as they are

known as the best in the market. With the cell foam, it is capable of handling weight and

frequent use.

Get yourself a longer roller as opposed to the shorter versions. One that’s too short will cause

some issues. Avoid foam rollers that contain large gaps or pores in the foam. A quality roller

will go for between $25-50 depending on what country you live in.

TYPES OF FOAM ROLLERS

1. Low Density – this foam is low density and is softer; you can find this in white color but you

should be aware that it will not last for a long time; this is ideal for starters.

2. EVA foam – this is better than the bio-foam because it can provide you with greater

pressure.

3. Molded foam – a very good example is the PB Elite and you can find them in most gyms or

fitness centers; high density small beads are molded to form this cylindrical roller.

4. Grid – the inner core of the foam roller is hard and it has outer foam later of about one inch;

this can provide you with the firmer feel that you love.

whERE TO BUY YOUR FOAM ROLLER

Purchase the EVA Premium Foam Roller from the Treadmill Factory (Canada only)

http://www.treadmillfactory.ca/p-974-c-84-eva-premium-foam-roller-6-x-36.html

Power Systems Fitness - USA

http://www.power-systems.com/s-67-foam-rollers.aspx?type=banner&&affId=135909

FUNK ROBERTS SPARTAN TRAINING SYSTEM // Equipment Guide // www.spartantrainingsystem.com14

GYMBOSS TIMER

For me, when I work out or train, time is of the essence. Even

more, timing is extremely important. Whether it is the time

between my workout sets, cardio, at bootcamp or even when

I am doing rounds on the punching bag, having the Gymboss

Interval Timer is key to my success.

With the Funk Roberts 8 Week Fitness and Diet Program coming

soon, having the Gymboss Timer will make it easy to plan rest.

Attach the timer to your pants or belt with the convenient belt-

clip and 30 seconds to one minute rest periods will be easy to time with an alarm of beep,

vibrate, or both. Forget the stopwatch, clock, and other methods which demand too much of

your attention, let Gymboss do the timing and you focus on the workout for the best results

ever! GUARANTEED!

TIPS FOR BUYING GYMBOSS TIMER

http://www.youtube.com/watch?v=mou8tYD2eDw

CLICK hERE TO BUY YOUR SPARTAN GYMBOSS TIMER

http://tinyurl.com/spartacus-gymboss

6

CLICKHERETO VIEWVIDEO!

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EQUIPMENT ShOPPING LIST

Please print and use the below shopping list when buying your equipment locally.

This will help you to start building your home gym with the best equipment.

SUPPLEMENT SHOPPING LIST

KETTLEBELLS MEN wOMEN

Beginner 12-16kg 8-12kg

Intermediate 16-24kg 12-16kg

Advanced 20-32kg 16-20kg

DUMBBELLS MEN wOMEN

Beginner 15-30lbs 10-20lbs

Intermediate 20-40lbs 15-30lbs

Advanced 20-50lbs 15-35lbs

STABILITY BALL

height Ball Size

4’1” – 5’1” 45cm

5’2” – 5’8” 55cm

5’7” – 6’2” 65cm

6’3” & over 75cm

SKIPPING ROPE (Handles should be under your arms)

FOAM ROLLER

GYMBOSS TIMER