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when you step back. Collars are useful when you’re squatting, but they are less important when you’re benching and pressing since the bar theoretically stays level during the movements, and you take only one step out of the rack for the press. In the event of an uneven elbow extension, collars are quite handy. If it becomes apparent that you have problems with uneven extension, it would be prudent to use collars. It would also be good to correct this error if possible. Collars are useful in the deadlift, since they help keep sloppy plates from “walking” down the bar during the pick-up/set-down cycle. The same holds true for the clean, although bumper plates aren’t as bad about this as standard plates because they are thicker across the ID and more plate is in contact with the bar.

Collars come in many designs, from inexpensive spring clips (which are very serviceable and reliable unless worn out or sprung), to expensive, very sturdy plastic types, to set-screw sleeve types, to adjustable competition collars. Collars used in powerlifting and weightlifting competitions weigh 2.5 kg, while the other styles will vary quite a bit. Springs work fine for most training purposes. If security is a problem, two springs can be used on each side. The weight of the collars will have to be calculated into the load if precision is necessary.

Figure 8-15. The most common type of inexpensive spring collar is available from most sporting goods stores. They can be doubled up for extra security.

Chalk, clothing, training logs, and gym bags

Chalk should be provided in the weight room, by either the gym or you. Chalk increases traction between the bar and the hands, reducing the likelihood of grip accidents. It reduces callus formation, since the folding of and friction against the skin of the palms and fingers are functions of the movement of the bar, and calluses form in response to this stress. It should be kept in a chalk box in a strategic location in the weight room. If the gym does not provide the chalk, for whatever misguided reason, you should bring your own, in a plastic bag or a can that stays in your gym bag. It can be purchased at most sporting goods stores or ordered over the Internet. If the gym is nice enough to provide the chalk, be nice enough back to use it sparingly; don’t bathe in it, don’t drop chunks on the floor, don’t put clouds of it in the air, or otherwise waste it. Gyms that provide chalk have decided that training is more important than their housekeeping concerns, and you should appreciate this attitude.

Each trainee should have proper clothing, i.e., a cotton T-shirt, stretchy sweats or shorts, and a pair of shoes suitable for squatting and pulling. Some facilities provide belts, but not many, and you’ll probably want your own anyway. One of the wonderful things about strength training is that minimal personal equipment is actually necessary, especially compared with other sports. The money spent on shoes is about the only significant expenditure the trainee has to make, belts being cheap and quite shareable between buddies.

Another thing each trainee should have is a training log – a journal in which to record each workout. No one can remember all the numbers involved in all the exercises in this program. Maybe the numbers for a couple of weeks of workouts can be remembered, but a person’s entire training history constitutes valuable data that should be recorded for future use. This is information that will be used each workout and over the course of your training career to determine the nature of problems and to analyze the productivity of various training periods. Training information should be written in a format that can be easily read by both you and any coach you might have, since you will have to consult your training log on a regular basis. A composition book works just fine, and the price is certainly right. A spiral notebook tears up too easily in the gym bag. The best training book would be a bound ledger, with enough pages for years’ worth of training notes. All people who are serious