Sloshing Pillar of Pain and stregthening the Foundatio

[Q.]

I've kind of gotten fascinated with the twisting section of the book once I realize how much I've neglected this over the years. I guess this post is really more about stabilizing the "foundation" as Lou phrases (going from memory here).

I already had a 20 lb medicine ball (with handles) which is great for actually twisting motions. I have since bought a 10 lb (no handles) which is good for tossing forward and backwards over my head as well as sideways and a lot of other stuff.

I also made one of Dan John's Sloshing Pillars of Pain. Lots of good "core" stuff can be done with these although I guess I wouldn't intentionally "twist" with the Pillar of Pain since that could cause injury. Still good foundation training.

The one thing I can't figure out is that he says that the one he made weighed 38 lbs. That didn't jive with my calcs before I made it so I wrote Dan. He said my calcs were off. Although I haven't weighed mine afterward, mine feels a lot heavier.

The calcs should be area of the base times the height or ¶r²h. Mine is 10 feet and Dan's was nine feet so let's use Dan's. The inside diameter of a 4 inch Sch 40 PVC pipe is 4.26 in. So the volume (in cubic feet) of the cinder is 3.14 x (4.26/12) x (4.26/12) x 10 = 3.96 cu ft. One cu ft of water = 62.43 lbs. So, if the cylinder was filled 2/3 full, the weight of the water in Dan's pipe should be 3.96 x 62.43 x 2/3 or 164.8 lbs. That's considerably heavier than 38 lbs!

Mine is a bit too heavy but I didn't cement one cap so I can let water out. It's out in the back yard with my chinning bar and the dogs are learning to go hide when I'm carrying the Pillar or tossing the med ball. Now I need a tire to flip!

[LisaS]

radius (r) is 1/2 diameter. I think you did the calc for a 8.5" diam pipe.

if d=4.26" then r=2.13" or 0.1775 ft
r^2 = 0.0315

(3.14)(0.0315)(9)(62.43)(0.66) = 36.68 lbs (I think)
(pi)(r^2)(ft)(lb/cu ft)(2/3 full)

[Q.]

Originally Posted by LisaS

radius (r) is 1/2 diameter. I think you did the calc for a 8.5" diam pipe.

if d=4.26" then r=2.13" or 0.1775 ft
r^2 = 0.0315

(3.14)(0.0315)(9)(62.43)(0.66) = 36.68 lbs (I think)
(pi)(r^2)(ft)(lb/cu ft)(2/3 full)

You're absolutely right about me using the D instead of the r!. Now it all makes more sense. Thanks for finding my mistake!

Dan John is absolutely right about how that water feels when it gets way out there in that 9 or 10 foot pipe... it's heavy!

[trainerty]

I can't remember who introduced to that troubling water pipe....but Coach Dan John would be about the 4th time I got the "hunkering" to try it again......crazy old proprioceptive enhanced training.

[kuri]

I've got to try one of those!

Gym Jones has been doing some experimenting with different movements. All look painful.