GRINDER STRENGTH PULL-UPS
GRINDER
STRENGTH
PULL-UPS
BY
BRAD MCLEOD
FORMER NAVY SEAL
SEALGRINDERPT.COM
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GRINDER STRENGTH PULL-UPS
Grinder Strength Pull-ups
Published by www.SEALGrinderPT.com
SEALGrinderPT.com
275 Stone Mill Trail NE
Atlanta, GA 30328
www.SEALGrinderPT.com
Copyright © 2011-2014 Brad McLeod and SealGrinderPT.com
All rights reserved. The text of this publication, or any part thereof,
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prior written permission of the Publisher.
Printed in the United States of America.
Please consult your physician before beginning any new exercise or
diet program -- especially if you have been inactive for a while or if
you have any medical problems.
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TABLE OF CONTENTS
ABOUT THE AUTHOR ....................... 8
INTRODUCTION ............................ 11
STRETCHING AND REST ................. 13
A QUICK NOTE ABOUT PULL-UPS AND REST DAYS. ......... 16
10 TIPS TO BREAKING THROUGH TRAINING PLATEAU 17
VARIETY IN WORKOUT ................... 20
GETTING STARTED WITH PULL-UPS . 21
PULL-UP PROGRESSIONS .......................................... 21
BEGINNER ........................................................................................... 21
INTERMEDIATE .................................................................................... 22
ADVANCED ........................................................................................... 22
IMPROVING YOUR PULL-UPS ........... 23
RING PULL-UPS ....................................................... 23
BAND PULL-UPS ...................................................... 24
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JUMPING PULL-UPS ................................................. 24
DEAD HANG PULL-UPS .............................................. 27
KIPPING PULL-UP.................................................... 28
VARIETY OF PULL-UPS ............................................. 30
CHEST TO BAR (C2B PULL-UPS) ................................. 31
NEGATIVE PULL-UPS ................................................ 32
GRIP STRENGTH ........................... 33
FARMERS WALK ...................................................... 33
DEAD HANG ............................................................ 34
WRIST ROLLER ....................................................... 34
PULL-UP WORKOUTS ..................... 36
BEGINNER PULL-UP WORKOUTS ................................ 36
INTERMEDIATE PULL-UP WORKOUTS ......................... 38
ADVANCED PULL-UP WORKOUTS ................................ 40
30 DAY BEGINNER PULL-UP PROGRAM........................ 42
30 DAY INTERMEDIATE PULL-UP PROGRAM ................. 43
30 DAY ADVANCED PULL-UP PROGRAM ....................... 44
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BONUS INTERVIEWS ...................... 45
AL KAVADIO............................................................ 45
STEW SMITH ........................................................... 49
ZACH EVEN ESH....................................................... 54
COACH PAUL WADE .................................................. 61
Bar-Barian ukjay………………………………………….67
Bonus: Nutrition for
performance…………………………69
SEALGRINDERPT ONLINE COACHING 83
BASIC COACHING..................................................... 84
PREMIUM COACHING ............................................... 84
TESTIMONIALS ............................. 85
SEALGRINDERPT PRODUCTS ........... 86
THE GRINDER KORD ................................................ 87
SEAL GRINDER PT (SGPT) GYMNASTIC RINGS .............. 88
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ABOUT THE AUTHOR
Brad McLeod is a former Navy SEAL and a
CrossFit level 1 certified trainer. He trains
hundreds of athletes to push past their
weaknesses and plateaus to shed their former skin
and become new athletes.
Brad did not participate in any high school sports and had a history of
asthma. After graduating from high school, he was unsure what he
wanted to do with his life. The best option at the time was to move to
California to become a stunt man in the movies. Luckily a friend gave
him a copy of the book ―Everything We Had‖ by Al Santoli. This book
gave me the motivation to join the military and be a part of the most
elite fighting force in the world. In 1982 at the age of 19, Brad enlisted
in the United States Navy with the goal of becoming a Navy Seal.
Navy Seal training is an intense three phase training course that lasts
26 weeks. 85% of the recruits who start the training fail to graduate.
The first phase of training is known as BUD/s. BUD/s training is
famous for its ―Hell Week‖ which occurs during the 3rd week of
training. Hell Week is a 5 day ordeal in which the trainees get a
maximum of 4 hours of sleep. During this week almost ½ of the
trainees will quit.
Brad made it through the famous Hell Week but failed a math test
during the second phase of training. Brad was sent to the fleet as
radio communications specialist. Determined to return to BUD/s,
Brad continued to train hard with bodyweight exercises, the only
training option available to him on his ship. When his tour at sea
ended, Brad returned to BUD/s physically stronger and more
determined than before.
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In 1982, he went through Hell Week a second time, graduated from
BUD/s class 132 and went on to join SEAL Team 4. This experience
taught Brad the value of mental toughness. The SEALs were looking
for guys who would never quit, no matter what they were up against.
Although he lacked physical ability Brad was determined not to quit
and worked hard to mentally stay in the game and succeed.
Since his time in the Teams, Brad has worked as an Outward Bound
instructor, Atlanta Rocks youth climbing team coach and in recent
years as a CrossFit trainer at a local gym CrossFit Perimeter. During
his time in college at the University of Georgia he worked for 4 years
in the Outdoor Recreation Program teaching rock climbing and
caving. He has grown to love climbing and kayaking as an outdoor
pursuit and has gained strength from the power of nature.
Brad has trained hundreds of athletes in both CrossFit and SEAL
style PT workouts with lots of stretching, yoga and body weight
exercises. After having many students ask for copies and notes of my
workouts, I decided to put it all down on a website to help other
athletes learn and share the knowledge. This website is
sealgrinderpt.com.
Brad currently trains athletes at CrossFit Perimeter in Atlanta and at
local parks. He also travels to California every quarter to coach at
SEALFit Kokoro camps.
Brad offers online coaching for people not located in the Atlanta area.
He currently coaches people all over the world. He is able to offer
coaching to everyone regardless of their level of fitness or their target
fitness goals.
If you have questions or want to inquire about coaching you can reach
him at brad@sealgrinderpt.com or check out the website
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www.sealgrinderpt.com for daily bodyweight workouts, stretching,
mental toughness conditioning and nutrition tips.
Website:
SealGrinderPT Website
Twitter:
SealGrinderPT on Twitter
Facebook:
SealGrinderPT on Facebook
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INTRODUCTION
The tide is shifting. No longer are we obsessed with going to the globo
gym and pumping up our pecs and biceps and spraying on our tans,
unless you are trying out for the reality show ―Jersey Shores‖. We are
now embracing functional workouts – ones that will help you in your
day occupation and the sports that we love. For the body building
boyz -- if war breaks out in the tanning bed then you may be ready
but other than that you are useless.
There is a new breed of athlete working out in the back alleys,
running on trails and on the beach doing sprints and burpees. This
athlete is ready for anything anytime. The new athlete trains for
functional strength not biceps and poses. They use exercises like the
pushup, sit up, squat and pull-up as basic tenets of their core
workout. They understand that if the core is strong, then they are
strong.
The pull-up is one of the most basic body movements that we perform
as humans. Since the day of the caveman we have been climbing to
look for food and to escape from becoming eaten.
The need for the pull-up is still alive and well as this type of
movement is used in many sports (rock climbing, pole-vaulting),
everyday life (Mom playing with kids at the park or child pulling self
up on to chair), everyday work (climbing ladder) to an occupation
(fire fighter, fire fighter, military, window washer) and here at
CrossFit in the gym. Back in the woods of north Florida, I grew up
climbing in trees. Our version of a pull-up workout was climbing a 30
foot pine sapling to the top and riding it to ground and then back up
the next one. Do a few of those sometime and you will see what I
mean.
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Even though I was not an athlete, I used that early ability to translate
to the pull-up bar. I still had to work hard but before long I could
knock out several chin-ups with a buddy spotting me by pushing up
on my back. Over time I was able to jump right up and crack out
several without a spotter and was on my way up the pull-up ladder
towards my first muscle ups and embracing the idea of gorilla like
strength. We trained for that strength on the infamous ―grinder‖ at
Basic Underwater Demolition School (BUD/S) as a recruit training to
become a Navy SEAL.
The grinder is an asphalt area that is surrounded by pull-up bars.
Grinder strength is about training for raw animal strength that
translates directly to the real world. No fluff, no BS, just exercises and
progressions that will propel your body to higher levels of endurance,
strength and stamina.
If you want to increase your production in the real world (climbing,
parkour) and in the gym while reducing your overall times on
CrossFit workouts like Fran, Angie and Jackie then increasing your
pull-up technique and strength is something you need.
If you apply the techniques from the Grinder Strength Pull-up
workout and go full out 100% with discipline and focus you will
improve your pull-up reps and shed minutes of time on your
workouts. It does not matter if you cannot do your first pull-up or you
are working on mastering the muscle up - there is room to learn and
grow.
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STRETCHING AND REST
It is important that you stretch daily. You should always stretch
before and after working out to help prevent injury and to reduce
soreness after the work out. Stretching daily provides an extra level of
flexibility that will help you to improve in your work out routines.
The following stretching exercises will work regardless of whether you
are a beginner or a seasoned warrior. If you are just starting a
workout routine, I recommend that you spend a week or two just
stretching before doing any level of exercise. This will allow your body
to make as smooth as possible transition from a sedentary life to a
physically fit life. Stretching should be done at least once a day but
preferably twice a day.
When you stretch you should hold each stretch for 10 to 20 seconds.
If you are not able to hold the stretch for the full 20 seconds, don‘t
worry because you will see improvement if you consistently stretch.
You should stretch both before and after a workout. Sometimes it is
difficult to stretch a cold muscle so don‘t overdo the stretching at the
start of any workout. Once the muscles are warmed up from the
workout you should stretch when finished with exercising. This
allows you muscles to gain the greatest benefit from stretching.
Here are a few stretches to help you to warm up the muscles for the
pull-up. You can click on the name of an exercise to see a video of how
to properly do the stretch.
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Swimmers stretch
The Swimmers Stretch works
the anterior and shoulder
muscles. Stand with your
feet shoulder width apart.
Reach behind you and grab
your left hand with your
right hand or you can clasp
your hands together. Lean
forward and slowly pull your
arms upward.
Cow face stretch
Stand with your legs
shoulder width apart. Raise
your right arm and bend
your elbow till you hand is
hanging behind your head.
Reach back with your left
arm and grab your elbow.
Gently pull the elbow toward
the opposite side of your
body. Switch arms.
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Arm in front of chest
Stand with your feet shoulder
length apart. Bring your right
arm across the front of your
chest. Grab your elbow with
your left arm and slowly pull
your arm across your chest.
Hold for 15 to 20 seconds.
Switch arms.
Wrist stretch
Extend your right arm in
front of your body. Grab your
finger tips with your left
hand and pull the hand
backwards. Hold for 5
seconds. Switch hands.
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You can watch a number of videos that I have created on stretching
exercises. These videos will show you the proper technique for each
exercise. You can view these video by clicking here.
A QUICK NOTE ABOUT PULL-UPS AND REST DAYS.
You can perform pull-ups as much as three days a week if you‘re a
beginner or intermediate athlete. Advanced and Elite athletes can
perform pull-ups as many as 4 days a week.
The key is to work different muscles on consecutive days (legs, chest)
or rest fully. If you feel like you are overtraining then you probably
are. Listen to your body. Rest if you need it. Stretch often and
rehydrate and you will make progress despite taking a day or two off.
Video on rest days – click here
A common problem with beginning any fitness routine is over
training and not taking a rest day. This can result in you reaching a
plateau and not seeing any progress.
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10 TIPS TO BREAKING THROUGH TRAINING PLATEAU
It happens to every athlete. Your breaking personal record after
personal record in the gym and then you get in a rut and are stuck at
the same spot and can‘t make improvements. What do you need to do
to break through a training plateau? Here are a few ideas to help you
off that table top and back on to the journey upward.
1. Travel. Go to a gym where most athletes are better than you. It‘s
too easy to stay at your local gym and keep thinking you are the big
frog in a small pond. Challenge yourself and at least find 2 other
athletes that will smoke your *ss in any workout and go crank a
session with them. Steel sharpens steel.
2. Track work – I know I can hear it now – it‘s boring – but I
promise you that an extra session a week of track work (sprints and
running) will blow the cobwebs and mold off your current training
records and catapult you to new levels. Run the 50 meter and 100
meter. Do interval work. Challenge your time for the 200 and 400
meters. Run the steps at your local stadium track. Your legs will feel
the difference (sore) the next day. Sprints on hills can be very
effective to wake up your quads and hips and push you out of your
comfort zone to a new level.
3. Starting Strength- Check out a copy of Mark Rippetoe‘s classic
book.―Starting Strength‖. Drop the pec deck squeezes and bicep curls
and get back to basics. Begin to do linear progression workouts to
help with your overall strength. Emphasize the back squats and
deadlifts. Bench and clean and shoulder presses are essential too. A
few weeks of linear progressions may be what you need to push you
off the plateau and back on the journey up. Your next personal record
on the deadlift is right around the corner.
4. Show Up Fresh for PR’s- Take a good look at your training log
(you are keeping a detailed log aren‘t you?) and look at the exercises
where you have recently broken a new PR (you have a few personal
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records, right?). Often you will find that the areas where you are
breaking PR‘s are the times where you showed up fresh as a cucumber
and crushed a workout. Sometimes it‘s that last month of working
consistently on a certain type of exercise – and voila – you improved.
Look at your training log and keep great notes. Then rest fully and
show up fresh to blow out your new PR.
5. Try Something New – Your next great workout could be around
the corner. Check out what other athletes are doing and who is setting
the pace. There are great interviews and instructional video at
www.crossfit.com for new ideas for exercises and pointers on how to
improve your lift or your row. Try sled training, or tire flips, or bag
pushes, sand bag carries, or work on a muscle up. Have you ever tried
30 handstand pushups for time — or another big number of
bodyweight exercises for time? The sky is the limit. Variety stimulates
the brain and muscles to stretch to new levels. Click here for some
sled training routines from top powerlifter Jim Wendler.
6. Improve your Diet – Take one thing in your diet that you know
is wrong (diet Coke?) and replace it with filtered water. The next week
replace two things. Pretty soon your diet will be dialed in super tight
and your energy levels will be at an all time high.Eat more lean meats
and vegetables and less processed grains. Check out the blog from
Robb Wolf to help you gain insight and new ideas on a good clean
diet.
7. Stretch – Stretch at least 10 minutes before a workout and a
minimum of 10 minutes after. We are all guilty of wanting to get in a
workout and do the absolute minimum to stretch on the front end
and then bolt out of the front door of the gym (with no stretch) at the
end. Check out these stretches to help you warm up and avoid
injuries.
 Hamstring stretches
 Shoulder stretches
 Hip stretches
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or visit my website www.sealgrinderpt for a full body 30 minute
stretch and body weight warm-up to energize yourself and get you
ready for your workout.
8. Add Plyometric Jumps- adding explosive power jumps to your
workout can have a dramatic effect. Frog jumps , plyo ice skaters ,
airborne heismans , burpees with a lateral jump are all examples of
pylo jumps that can boost your workouts. Not only will your heart
rate jump but you will increase your explosive power which translates
to speed in your sprints and cleans.
9. Set New Goals- You have goals, don‘t you? Write them down in
your training log. Don‘t have vague goals – have precise goals.
Repeat after me — I want to weigh 165 lbs, bench press 240 lbs, and
deadlift 375 lbs and run a 5k in 19:00 in the next 30 days. Doesn‘t
that sound good? Have an event on the horizon where you can test all
of your training. Run in a local 10k or trail run, the Spartan Race or
Tough mudder, a 100 mile bike race or CrossFit competition.
10. Lighten Up – Sometimes we take all this training stuff too
seriously. Enjoy life and take an extra rest day. A free and clear mind
will help you more in your training as you are not bogged down and
bottled up with stress. Sure, exercise will help you relieve some of
that stress, but try to get to your workouts with less worries and have
fun. That is what it is all about.
11. Extra Protein – Ok; I know that is more than 10 tips but I had to
add this one in. If you are starting to lag in your workouts, add a little
extra protein. Try tuna in a sandwich or salad for lunch. An extra
portion of lean chicken or beef may be just what you need to provide
some extra fuel in your engine. When I am working as a coach at
SEALFit Kokoro I use Intensity Nutrition protein as an extra boost to
get me through the 50 hour session.
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VARIETY IN WORKOUT
Another way to prevent injury and over training is to add variety into
your workout. There are 2 major benefits for adding variety. First
your workout will not be monotonous. Second it will allow you to
work on a wide range of muscle groups by doing different workouts.
This helps to prevent injury and overuse and also to help mix up your
workouts to make it different, challenging and exciting.
Video on variety of pull-ups – click here
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GETTING STARTED WITH PULL-UPS
In order to get started on improving or learning a pull-up we need to
know your starting point so that we can have a base reference. Look at
the list below of pull-up progressions and try out the pull-up
exercises. If you cannot do a pull-up, then try a jumping pull-up or
assisted pull-up with a band. Note the number of reps you can do and
keep in your journal.
Pull-up type Number of reps
Date PULL-UP PROGRESSIONS
The purpose of the pull-up progressions is to take you from a
beginners assisted pull-up to a regular pull-up. We will start with
jumping pull-ups and progress to ring pull-ups (ring rows) and work
our way up to the band pull-up.
I have a series of videos on my website that you can view that show
how to properly execute each of the different pull-up styles. You can
click on the name of any of the pull-up styles to be taken to my
website where you can watch the video.
BEGINNER
1. Jumping pull-up – jump up and over short bar
2. Ring pull-ups (ring rows) with feet on floor (can also use lowered
bar).
3. Ring pull-ups (ring rows) with feet on box or wall (can also use
lowered bar).
4. Band pull-ups - dead hang pull-up
5. Band pull-ups with kipping pull-up
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Jumping Pull-up/Ring Rows Pull-up video link click here:
INTERMEDIATE
6. Pull-up - dead hang
7. Pull-up kipping
ADVANCED
8. Pull-up weighted
9. Chest to Bar (C2B) pull-up
Now that you know where you are at on the pull-up ladder and let's
work towards moving you up one level at a time and increasing your
number of reps and control.
* Quick Mind Set Positive Mental attitude note:
Think Positive! Don't use the dreaded word "can't". Say you can
and you will. Think light as a feather. You’re a pull-up machine!
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IMPROVING YOUR PULL-UPS
Now you are ready to start a practical gym session going through the
mechanics of the next level of pull-up progressions.
RING PULL-UPS
If you are a beginner and just getting started lets go with Ring pullups (aka ring rows).
Holding on to the rings lean back with your feet on the deck. From
the lowered position slowly begin to pull your body up towards the
rings.
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If more advanced then have athlete put feet on wall that has ladder
rungs or equivalent height bench. You may also use a lowered bar and
pull-up from the bar.
Log number of reps and height of box
BAND PULL-UPS
With band pull-ups you move to the next station whether you are
using one less foot or moving to the next thinner band. How do you
know you need to move to the next band? If you are doing 8 pull-ups
then reps 6, 7 and 8 should be hard. If you blitz right through all 8
reps then your band is too thick. Challenge yourself and move to next
thinner band.
Click here to check out this video on band pull-ups:
JUMPING PULL-UPS
The jumping pull-up is a great way to help recruit the muscles needed
to do the pull-up while giving you an excellent workout. Start in the
down position below the bar using a box or standing on the ground.
Move down into the squat position and then spring up towards and
up above the pull-up bar using your arm to finish off the move.
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Once above the bar, let gravity move you back down to your starting
position and then spring back up again.
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Be careful not to use too much resistance when coming back down. If
you do a lot of reps you can overly tear the bicep muscles creating a
situation for Rhabdo. Read this Rhabdo article:
For this stage you do not need to be able to do a pull-up yet. If you
cannot do a pull-up yet, have your training partner slightly push your
back upwards and lightly guide you up and over the bar.
Another method is to hold the athletes feet and guide them over bar.
If you can do one pull-up then rest and try to do another. Rest. Do
another.
Log number of reps and rest time between reps.
If you can do more than 5 pull-ups during a workout - then you need
to do 5 pull-ups before you leave the gym at least 3 days a week. Don't
over train and do 3 days in a row of extra pull-ups at the start. Slowly
work your way into this extra work and have rest days between. If you
can do more than 5 pull-ups then add extra pull-ups at the end of
your workout (5 extra every day and add 1 pull-up every week).
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DEAD HANG PULL-UPS
Start the pull-up from the down position with the hands facing away
from the bar. Don‘t wrap your thumbs around the bar.
Activate your lat muscles (the sides of your back) and pull yourself up.
As you get to the midpoint activate your biceps to help pull your chin
up and over the bar.
Check out this video on how to do a dead hang pull-up
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KIPPING PULL-UP
The kipping pull-up is a more efficient method to get your body and
chin up and over the bar. The keys to a kipping pull-up are in using
hips to generate power. By using your hips you activate the core
muscles. Kipping pull-ups are typically easier than dead hang pullups. To learn how to do the kipping pull-up we will start with the C to
C method
Hanging from the bar and using your hips to swing back and forth.
Don‘t swing back and forth with your legs. Pump your hips to swing
into the back C.
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Then pump your hips back to swing your body into the front C. C to C
video link
When you swing your hips to make your return trip you then activate
the lat muscles swinging up towards the bar and finish with the bicep
muscles to put your chin above the bar.
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Once above the bar slightly push away from the bar and begin your
return trip like a pendulum using your momentum to go back into the
front C.
Many athletes like the kipping pull-up in that it provides a faster
method to perform pull-ups and gives a cardio workout. You also use
your core more (like kettle bell swings) than you use in the dead hang
pull-ups. Be advised that the kipping pull-up is not allowed in some
military selection fitness processes.
VARIETY OF PULL-UPS
Once you are able to do a pull-up, there are a variety of differenty
styles that you can try. Here are the most common variations of the
pull-up:
 mountain climber pull-ups
 wide grip pull-ups
 close grip pull-ups
 rope pull-ups
 L pull-ups
 burpee pull-ups
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CHEST TO BAR (C2B PULL-UPS)
The chest to bar pull-up is an advanced pull-up that gives you a good
cardio workout. Instead of just raising your chin over the bar, the goal
with this pull-up is to raise your chest to the bar.
start in the down position and gain momentum with the kipping C to
C.
Then blast upwards engaging the lat muscles with all your power to
catapult you up high on the bar to touch your chest. Chest to Bar
video
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NEGATIVE PULL-UPS
Another method to help increase your pull-ups is to perform a
negative pull-up. Standing on a box put your chin over the bar. Let
your feet go from the box and hold your body and chin above the bar.
Count slowly one thousand one, one thousand two, one thousand
three, lowering your body down towards the ground.
This method is forcing your muscles to hold all of your weight and
works the muscles hard as you lower yourself down. Work your way
up and perform these at the end of a workout and try to increase your
hold time during each session.
Video on negative pull-up:
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GRIP STRENGTH
Too many times we hear that the reason for failure on the pull-up bar
is not because of the lat muscles or the bicep muscles giving out… it is
that the hands become tired. Here are a few tips that can show you
how to improve your grip strength
FARMERS WALK
Walk with heavy weights in your hands for a distance. You will feel
your hands begin to fatigue and open up. A great exercise.
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DEAD HANG
Dead hang from bar for a timed period. If too easy add a weight
between your legs or wear a backpack with weight or weighted vest.
WRIST ROLLER
Using a pvc pipe with a piece of string tied to it and connected to a
milk jug. Start with string unfurled and tension in the line. Begin to
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roll your wrist and hand and winding the string up on to the pvc pipe.
Do a few laps up and down. You will feel your wrist and hands begin
to burn and fatigue.
Video on grip strength:
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PULL-UP WORKOUTS
BEGINNER PULL-UP WORKOUTS
There are many different workout routines that beginners can follow
to improve their ability to do pull-ups. Here are 7 beginner workouts
to boost your pull-up strength.
1. Starter JT
3 rounds for time
15 jumping pull-ups
15 ring rows
15 air squats
Record your time below
2. Ring Row workout
3 rounds for time
15 Ring Rows
10 toe to bar
15 situps
Record your time below
3. Half Jackie
for time
Row 500 meters
25 thrusters with 45 lb barbell (scale as necessary)
15 pull-ups (with band if needed)
Record your time below
4. Nicole Lite
5 rounds for time
200 meter run
10 jumping pull-ups
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5. Little Angie
50 pull-ups
50 pushups
50 situps
50 air squats
6. Pull-up pyramid 1-2-3-4-5-4-3-2-1 (use band if needed)
for the pyramid do 1 pull-up then come down from bar
then do 2 pull-ups and then come down. Repeat up and back
down. Time your effort and note all reps performed.
Record your time below
A variation: Pull-up ladder 1-2-3-4-5-6-to failure
Note rep you can do no more
7. Grease the Groove (GTG) –
10 pull-ups before you leave gym every day (use band if needed).
No need to do 10 pull-ups if you did 100 pull-ups in earlier
workout that day.
note below the days you performed 10 pull-ups
Days performed
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INTERMEDIATE PULL-UP WORKOUTS
As you progress from the beginner workouts, you are ready to take
the workouts for intermediates. Here are 8 intermediate workouts to
boost your pull-up strength.
1. Pull-up ladder 1-2-3-4-5-6-7-6-5-4-3-2-1
Time
2. 25 pull-ups for time
Time
3. Jackie – once a month (for time)
1000 meter row (or sub 50 sumo deadlift high pulls with 45 lbs)
45 lb bar thrusters x 50
30 pull-ups
Time
4. 50 pull-ups for time
Rest a full day afterwards
Time
5. Bodyweight Fran (for time)
21-15-9
Thruster Pullup
Time
6. Tabatha pull-ups.
Do pull-ups for 20 seconds then rest 10 seconds. Perform 8
total rounds keeping count. Then rest one minute. You can also
do ring rows and rowing to help improve your pulling
movements.
Time
7. GTG
Before you leave the gym every day do an additional 25 pull-ups
to 50 pull-ups depending on your fitness level.
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Days performed
8. Severin
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
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ADVANCED PULL-UP WORKOUTS
Here are 10 advanced workouts to boost your pull-up strength.
1. 100 pull-ups for time
Record your time here
2. Death by Pull-ups
do 1 pull-up in first minute, 2 pull-ups in 2 min, 3 pull-ups in
min. 3, repeat until failure
record minute finished
3. Max weight pull-ups x 3 reps. Note sets and lbs used.
Sets
lbs.
4. GI Jane
100 burpees for time on 8 ft bar
time =
5. Nicole
As Many Rounds as Possible (AMRAP) in 20 minutes
Run 400 meters
Max rep pull-ups
score is highest number of pull-ups completed in each round.
Score
6. Angie (for time)
100 pull-ups
100 pushups
100 situps
100 air squats
time
7. Cindy
20 minutes AMRAP (as many rounds as possible)
5 pull-ups
10 pushups
15 air squats
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record number of rounds in 20 min. =
8. Murph (for time)
run 1 mile
100 pull-ups
200 pushups
300 air squats
run 1 mile
wear a 20 lb vest if you can.
time
9. Special Forces Workout
100 pull-ups
Between sets while working on your 100 run 200 meters
every time you come off the bar. Run fast – don‘t lolly gag. It
is in your interest to stay on the bar longer so that you run
less.
200 pushups
run 200 meters between sets of pushups.
300 situps
run 200 meters between sets of situps
10. HandStand Pushup and Pull-up workout
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters
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30 DAY BEGINNER PULL-UP PROGRAM
Day 1
30 min SGPT
Stretch + Warmup
then…
Ring Row workout
Day 2
Run 5k
Row 2000 m
Day 6
Run 5k
Row 2000 m
Ruck march 5k
Day 7
30 min SGPT
Stretch + Warmup
Half Jackie
Ruck march 5k
Day 3
30 min SGPT
Stretch + Warmup
SGPT Pushup
workout + PM
workout
Pull-up ladder
Day 4
30 min. SGPT
Stretch
Rest
Day 5
30 min SGPT
Stretch + Warmup
Then..
Starter JT
Day 8
30 min. SGPT
Stretch
Rest
Day 9
30 min SGPT
Stretch + Warmup
Nicole Lite
Day 10
Run 5k
Row 2000 m
Ruck march 5k
Day 11
30 min SGPT
Stretch + Warmup
then…
Little Angie
Day 12
30 min. SGPT
Stretch
Rest
Day 13
30 min SGPT
Stretch + Warmup
SGPT Pushup
workout + PM
workout
Pull-up ladder
Day 14
Run 5k
Row 2000 m
Day 16
Run 5k
Row 2000 m
Ruck march 5k
Day 17
30 min SGPT
Stretch + Warmup
Ring Row workout
Day 18
30 min. SGPT
Stretch
Rest
Day 19
30 min SGPT
Stretch + Warmup
Starter JT
workout
Day 20
Run 5k
Row 2000 m
Ruck march 5k
Day 21
30 min 30 min
SGPT Stretch +
Warmup
SGPT Pushup
workout + PM
workout
Pull-up ladder
Day 22
30 min. SGPT
Stretch
Rest
Day 23
30 min SGPT
Stretch + Warmup
Half Jackie
Day 24
Run 5k
Row 2000 m
Ruck march 5k
Day 25
30 min SGPT
Stretch + Warmup
Nicole Lite
Day 26
30 min. SGPT
Stretch
Rest
Day 27
30 min SGPT
Stretch
Little Angie
Day 28
Run 5k
Row 2000 m
Ruck march 5k
Day 29
30 min SGPT
Stretch + Warmup
Little Cindy
Day 30
30 min. SGPT
Stretch
Rest
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Ruck march 5k
Day 15
30 min SGPT
Stretch + Warmup
Then..
Little Cindy
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30 DAY INTERMEDIATE PULL-UP PROGRAM
Day 1
Day 2
Day 3
Day 4
Day 5
30 min SGPT
Stretch + Warmup
Run 5k
30 min SGPT
Stretch
30 min. SGPT
Stretch
30 min SGPT
Stretch + Warmup
Push-up
Pyramid
Rest
50 pull-ups for time
Jackie
Row 2000 m
Ruck march 5k
Pull-up ladder
Day 6
Day 7
Day 8
Day 9
Day 10
Run 5k
30 min SGPT
Stretch +
Warmup
30 min. SGPT
Stretch
30 min SGPT
Stretch + Warmup
Run 5k
Rest
Tabata Pull-ups
Row 2000 m
Ruck march 5k
Bodyweight Fran
Row 2000 m
Ruck march 5k
Day 11
Day 12
Day 13
Day 14
Day 15
30 min SGPT
Stretch + Warmup
30 min. SGPT
Stretch
30 min SGPT
Stretch + Warmup
Run 5k
30 min SGPT
Stretch + Warmup
then…
Rest
Push-up
Pyramid
Severin
Row 2000 m
Ruck march 5k
Jackie
Pull-up ladder
Day 16
Day 17
Day 18
Day 19
Day 20
Run 5k
30 min SGPT
Stretch +
Warmup
30 min. SGPT
Stretch
30 min SGPT
Stretch
Bodyweight Fran
Run 5k
Row 2000 m
Ruck march 5k
Rest
Row 2000 m
Ruck march 5k
50 pull-ups for
time
Day 21
Day 22
Day 23
Day 24
Day 25
30 min SGPT
Stretch + Warmup
30 min. SGPT
Stretch
30 min SGPT
Stretch + Warmup
Run 5k
30 min SGPT
Stretch + Warmup
Push-up
Pyramid
Rest
Tabata Pull-ups
Day 26
Day 27
Day 28
Day 29
Day 30
30 min. SGPT
Stretch
30 min SGPT
Stretch +
Warmup
Run 5k
30 min SGPT
Stretch + Warmup
30 min. SGPT
Stretch
50 pull-ups for
time
Rest
Row 2000 m
Ruck march 5k
Severin
Pull-up ladder
Rest
Jackie
Row 2000 m
Ruck march 5k
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30 DAY ADVANCED PULL-UP PROGRAM
Day 1
Day 2
Day 3
Day 4
Day 5
30 min SGPT Stretch +
Warmup
Run 5k
30 min SGPT Stretch +
Warmup
30 min. SGPT
Stretch
30 min SGPT
Stretch + Warmup
then…
Row 2000 m
Ruck march 5k
Death by pull-ups
Then..
SGPT Pushup workout
PM workout
Rest
100 pull-ups for
time
Pull-up ladder
Day 6
Day 7
Day 8
Day 9
Day 10
Run 5k
30 min SGPT
Stretch +
Warmup
30 min. SGPT Stretch
30 min SGPT
Stretch +
Warmup
Run 5k
Row 2000 m
Ruck march 5k
Rest
Max weight pullups 5 rounds of 3
reps
GI Jane
Row 2000 m
Ruck march 5k
Day 11
Day 12
Day 13
Day 14
Day 15
30 min SGPT Stretch +
Warmup
30 min. SGPT
Stretch
30 min SGPT Stretch +
Warmup
Run 5k
30 min SGPT
Stretch + Warmup
Nicole
Rest
SGPT Pushup workout
Row 2000 m
Ruck march 5k
Angie
PM workout
Pull-up pyramid
Day 16
Day 17
Day 18
Day 19
Day 20
Run 5k
30 min SGPT
Stretch +
Warmup
30 min. SGPT Stretch
30 min SGPT
Stretch +
Warmup
Run 5k
Row 2000 m
Ruck march 5k
Day 2130 min SGPT
Stretch + Warmup
Rest
Cindy
Murph
Row 2000 m
Ruck march 5k
Day 22
Day 23
Day 24
Day 25
30 min. SGPT
Stretch
30 min SGPT Stretch +
Warmup
Run 5k
SGPT Pushup workout
30 min SGPT
Stretch + Warmup
PM workout
Rest
Special Forces workout
Day 26
Day 27
30 min. SGPT Stretch
30 min SGPT
Stretch
Row 2000 m
Ruck march 5k
Pull-up Squat
workout
Day 28
Day 29
Day 30
Run 5k
30 min SGPT
Stretch +
Warmup
30 min. SGPT
Stretch
Pull-up ladder
Rest
HandStand
Pushups and
Pull-ups
Row 2000 m
Ruck march 5k
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Rest
100 pull-ups for
time
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BONUS INTERVIEWS
AL KAVADIO
SGPT: What inspired you to take up fitness training as an occupation?
AK: I started working out the summer before my freshman year of
high school and I always thought being a trainer would be a cool job,
but I never saw myself as that guy. I wasn't the most athletically
inclined person - that's actually why strength training appealed to me
at that time. I wasn't coordinated enough to hit a baseball or make a
3-pointer, but I could do a push-up just as good as the next guy, so I
embraced that. A teenage boy needs some sort of physical outlet! But
at that time, I never thought I could be a trainer. I was pretty scrawny
and the few trainers I saw at my gym were these huge bodybuilder
looking guys. This was back when personal training was just
beginning to be a viable career, so you didn't have nearly as many
trainers as you have today. It didn't seem like a real job - ya know?
Fast forward a few years and I found myself trying to figure out what I
wanted to do with my life. I had started noticing more and more
"regular guy" looking trainers at gyms so I decided to give it a shot turns out it was a good move!
SGPT: Can you tell us about the local park that you train in?
AK: Ahh of course, the famous Tompkins Square Park! That place is
becoming the stuff of legends - it's like when you hear old timers
talking about Muscle Beach back in the day, that's gonna be me
reminiscing about TSP in another 30 years! Seriously though, there is
just something special about those bars on that playground. It's a very
unique set-up - I'm lucky that I live close by.
SGPT: You were filmed recently busting out moves on the bar during
a big New York snow storm. What inspired that effort?
AK: That snow workout was a lot of fun since I was the first one to get
there when the snow was all fresh. At the time, NYC hadn't had a big
snowstorm like that since the 90's, so I was really excited to get out
there and play! As fate would have it, we've had several big
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snowstorms since that one and now I am so sick of the snow. I've
actually been doing more indoor workouts these last couple of weeks.
SGPT: Tell us about the Bar-Barians and training with them? How
did you become involved with the Bar-Barbarians?
AK: I first met Rick Seedman and Eric "Mad-Money" from the Barbarians at Tompkins in the summer of '09. There's a really good
community of regulars at the park that has developed over the years.
It's almost the same as when you go to a gym and see the same people
every time, only Tompkins in the summertime is better than any gym
I've ever been to!
A few months later I did the old Bar-barian's Requirements (40 dips,
20 pull-ups, 50 push-ups, 5 muscle-ups in under 6 mins) and I sent
Rick the video. I got a really nice reply from him but then he informed
me that the requirements were about to go up by 5 reps of every
exercise! I felt like Sisyphus pushing that rock up the mountain only
to have it roll back down when he got to the top. So now I am back to
working on the current requirements.
Rick and I continue to train together when our schedules (and the
weather) allow for it and sometimes I run into some of the other guys
at the park too. Though I'm not an official member of the core team, I
think there is a lot of mutual respect between us. I haven't actually
met all of the Barbarians in person, but the guys that I have gotten to
train with have been a huge inspiration. My understanding is that
being a Barbarian is more about a mindset and an attitude than
anything else, so it really doesn't matter that much whether or not
you are an official member if you have that warrior spirit.
SGPT: Tell us about your book.
AK: Most of the fitness books I see in stores are trying to pedal a
quick fix; it's like they're hoping to sell lots of books by telling the
masses what they want to hear, that there is some big secret that only
they know and if you buy their book the rest will be a cakewalk. I
wanted to write a book that was the total opposite of that. I wanted to
tell people the truth - that fitness is not easy, and that nothing
worthwhile in life will ever happen without some real, genuine effort but that doesn't mean working out has to suck either! I'm really
happy with the end result. I wholeheartedly believe that we‘re
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Working Out! A Zen Approach to Everyday Fitness is a book that
anyone who's interested in fitness will benefit from reading.
SGPT: Have you ever been injured? How do you deal with keeping
your body injury free?
AK: I've never had any serious injuries, Brad. I've had the usual
sprains and strains from time to time, but never tore any muscles,
broken any bones or done any other type of serious damage. I chalk it
up to the combination of having a well-rounded routine, over-all
healthy lifestyle and also knowing my limitations.
SGPT: You practice yoga. Can you tell us a little more about this
practice?
AK: When I was a kid, my father dabbled in yoga, so I was familiar
with it from an early age. Though I didn't really get into practicing
yoga seriously until my 20's, I remember my dad showing me how to
do a headstand when I was about seven or eight. I think yoga can be a
great compliment to traditional strength training as well as a mental
exercise. It's something that I recommend people try and see for
themselves.
SGPT: You built a killer pull-up bar system with your brother in his
backyard. Tell us about that?
AK: The backyard pull-up bar was Danny's summer project for 2010,
though it wound up being a bigger project than originally expected, so
it wasn't finished until the fall. It'd been a dream of his for a while to
build something like that, so I was excited to help him realize it.
Danny really did most of the work though, I just helped out and tried
to document the process.
SGPT: If an athlete wanted to train with you, how could they get in
touch with you and find out more?
AK: Anyone who is interested in training with me should contact me
directly to set up an appointment. My cell number is 212-767-9911.
People can also use the contact form on my blog if they are shy, but I
prefer that people call me - I'm pretty easy to talk to!
SGPT: What are a few tips you would give an up and coming athlete
to improve their pull-ups?
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AK: Practice, practice, practice. If you want to get good at anything,
you have to dedicate yourself to it. You also need to learn to use your
core strength, so your lats and arms aren't doing everything.
SGPT: Do you have a workout that you like to do that has boosted
your pull-up performance?
AK: I'm a very direct kind of person, so I think if you want to get
better at pull-ups the best thing to do is to practice pull-ups.
Sometimes I like to pick a number, say 20 for a beginner, 50 for an
intermediate person and 100 for someone who's advanced, then you
make it your mission to complete that many pull-ups in one session.
It doesn't matter how many sets it takes you, even if you are doing
sets of only one rep at the end. In time, you'll get your numbers up.
Don't do this every workout, though! Twice a week is plenty for most.
SGPT: How do you deal with rest days when you are eager to make
massive improvements on your pull-ups and bar movements?
AK: Haha I don't take a lot of rest days! Usually if I'm not working
pull-ups on any given day I am either going for a swim, running or
doing strength training on my legs.
SGPT: Thanks for your time and inspiration, Al.
AK: My pleasure, Brad!
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STEW SMITH
by Brad McLeod on June 6, 2010
SEAL grinder PT sits down with Stew Smith to find out more about
his background and some great ideas to make you a better athlete. If
you want to train like a Navy SEAL – then Stew Smith has a lot to tell
you about making it through BUD/S and keeping yourself in killer
shape to be ready for anything anytime.
SGPT: Tell us about yourself, Stew.
SS: I am a former Navy SEAL and fitness writer. My articles, books,
ebooks, videos can be found at StewSmith.com. I grew up in
Suwannee County FL, joined the Navy via the Naval Academy, and
now live in Severna Park MD, a suburb outside of Annapolis. I was an
athlete all my life – playing football, baseball, wrestling, power-lifting,
and track. I have combined my fitness experiences into a writing style
that incorporates training to pass fitness tests as well as programs
that prepare people for military, law enforcement, fire fighting
schools. I have grown more into an endurance / muscle stamina
athlete over the past few decades, but still like to add in a 12-18 week
power-lifting cycle during my year of training. But mainly, I stick with
calisthenics, TRX, running, rucking, and swimming.
Trying out new workouts is one thing my workout group does, so I am
open to new challenges. I started a non-profit FREE workout program
called Heroes of Tomorrow (www.heroesoftomorrow.org) where we
will actually train over 5,000 kids this year for FREE to prepare for
military, spec ops, police, fire fighting professions.
StewSmith.com – Preparing Athletes for Military Spec Ops and Law
Enforcement Professions…
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SGPT: What was your inspiration to go into the SEAL Teams?
SS: When I went to the Naval Academy, I was a football playing
power-lifter and wound up playing rugby while there as my sport. We
had many students on the team who were training to be SEALs and
they were the toughest and best in shape people I had ever seen. The
SEALs stationed at the Naval Academy inspired us all. After my first
SEAL PT, I was hooked. Got my butt kicked, but hooked. I knew I
wanted to be like those guys who easily handled this workout. After
researching the actual job of the SEAL (remember no internet back
then), I knew I wanted to challenge myself for that goal. It took me a
good 2 years to prepare myself for what I thought was ―ready for
BUDS.‖ The good news is – I was right. I needed to Pt, run, and swim
and get my endurance up. As a former power athlete, I had the
strength, I just lacked endurance, so I actually did not touch a heavy
weight for two years prior to training.
SGPT: What kept you going and kept you from quitting in BUD/S?
SS: After four years of the Naval Academy, I knew what I wanted to
do – be a SEAL. I also knew with a greater passion what I DID NOT
want to do – be a SWO officer. No offense Surface Warfare Officers,
but that was not a lifestyle that was for me. I think that alone was the
biggest thing that kept me from quitting. But to be honest I never
once thought about quitting. I tell folks that you have to go to BUDS
ready to compete in every event you can. Strive to win or be in the top
10% of the class in every run, swim, PT, obstacle course, or test and
you will never once think about quitting because every day is like
competing in a race.
StewSmith.com – Preparing Athletes for Military Spec Ops and Law
Enforcement Professions…
SGPT: What is your philosophy on training for Spec Ops?
SS: One of my saying is ―Train to Compete – Not Just Survive.‖ I
found that the guys who went to BUDS in survival mode – striving to
pass or meet minimum standards were destined to drop or get
injured. I compare it to the day I ran my first and last marathon. I was
training to finish the event in sub 4 hours – actually got 3:45, but
when I was stretching I saw a man from Africa getting ready. I
thought he is not even worried about whether or not he is going to
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finish. He is trying to take a minute off his best time. He was in
competition mode. That is mindset you need for BUDS. I was in
survival mode and hoped to finish. I had a goal which helped, but I
was still in survival mode in that run.
I also think everyone is different and there is no ONE right way to
train for Special Ops training – there are several right ways. Everyone
has a nemesis at BUDS. Swimmers tend to do horrible with leg
injuries due to years of not training on land and gravity. Runners tend
to have issues with the PT, Log PT, obstacle courses and upper body
strength. Stronger guys in PT / weights, tend to have issues with
running and endurance. Thinner leg guys tend to have issues with the
swimming with fins in the ocean. So you have to find that weakness
and make it a strength.
One thing is for sure, I never once said to myself at BUDS, ―I wish I
had lifted more weights to prepare for…‖ It was more like, ―Man I
wish I was a better runner.‖ So running is what I had to suck up to
―stay with the pack‖ at BUDS. For others, weights is a good idea as log
PT, boat carries, and man carries is tough if you do not have that
muscle development from years of athletics.
Also something to consider: Focus your time preparing for BUDS /
Spec Ops Training on tests that can get you kicked out. Weekly 4 mile
timed runs, weekly ocean swims with fins, PT / beach runs, obstacle
courses are timed / effort events that can get you kicked out. Your
performance under a log or boat will not get you kicked out. It might
get you kicked by your boat crew if you are sand bagging, but not
kicked out. Well, I guess, unless you are completely falling out and
not hanging with your crew you can get boarded for performance.
SGPT: If an athlete had limited time and equipment – what are 3
bodyweight exercises that an athlete could do to help them get in
better shape?
SS: Running and swimming should be the cardio option depending
on your goals. But my favorite exercises to do with NO equipment are
pull-ups (run to a playground with monkey bars if you have to or
build your own bars), 8 count bodybuilder pushups, squats or lunges.
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For a minimal equipment answer, I have a TRX and a barbell with a
total of 225lbs of weight where I will do TRX Atomic Pushups, power
cleans, and push presses. Those are my favorite.
SGPT: Do you recommend training with weights?
SS: Absolutely! I love weights. As a former power lifter I cut my teeth
in fitness with the Olympic lifts from high school and college. I am
not into bodybuilding weight lifting as I have not found a use in
isolation lifts other than for aesthetic fitness. I train for performance
fitness for your profession or fitness tests. I still feel that not all
athletes need to lift prior to their Spec Ops or military training. In fact
some need to stop lifting and start running, swimming, and high rep
PT-ing.
I still lift each year for 12-18 weeks to work the muscle differently and
give my joints a break from high rep calisthenics workouts and long
miles of running. When I lift I usually replace running with more
swimming and rucking for cardio benefits. It is really based on
science of Periodization. See article
SGPT: Tell us about your books? And website?
SS: When I got out in 1998, my first book the Complete Guide to Navy
SEAL Fitness was published and my StewSmith.com website started.
Over the past 12 or so years, I have added another 5 published books
on military / police fitness, more than 30 ebooks specializing in
fitness testing, and over 400 articles on a variety of topics from Ab
workouts to Weight Gain / Loss tips.
I work out to get ideas to write about. I started a FREE workout
program locally in Maryland where I see more than 3500 kids a year
between local delayed entry programmers, OCS candidates, police
and firemen, USNA midshipmen and others. These are the Heroes of
Tomorrow that inspire me to work out hard and help them prepare.
We test out workouts, gear, new exercises, and discuss other
preparation methods for their future jobs.
SGPT: Can your books and website help an athlete that is not going
the Spec Ops path? How?
SS: Sure – we get many local high school football players join us in
the summer and they all remarked how well they were ready for 2-3 a
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day practices in August. We run distance, sprints, PT, lift weights,
swim as well as add PT / weights on the pool deck in between laps for
swim PT. This will get anyone in shape.
SGPT: What are some suggestions you would give an athlete to
improve on pull-ups?
SS: I have a couple methods. The thing to remember is that pull-ups
start off as a strength / power exercise to get your first few. Then to
succeed with double digits, pull-ups become a muscle stamina /
endurance exercise. If you are stuck under 10-15 I would recommend
my Pull-up Push Workout where you do pull-ups each day for 10 days
straight – rest for 3 days and test on day 14. Typical growth is 50100%. Weighted pull-ups is another way if you are stuck at 20 and
want to get up to 25-30 pretty quickly. Also I have seen guys go from
15-25 in 4-6 weeks with the 100,200,300 pull-up workout where you
do 100 pull-ups in as few sets as possible. See link for more details. I
recommend once a week for 4-6 weeks to see improvement from 15 to
25. Add two other upper body workouts in that week as well.
SGPT: I like your 8-count bodybuilder-pushup-pull-up-sprint
workout. Where did that idea come from?
SS: This one came from an obstacle course simulation we had at
USNA. I coach the Midshipmen Spec Ops Team (club) at Navy and we
thought there needed to be a pulling exercise and a pushing exercise
mixed with some short runs (in between obstacles). So we came up
with the 8 count bodybuilder pushup / pull-up pyramid. We like to do
this one often and are now getting up to level 20 which equals 210
pull-ups and 210 8 count pushups when finished.
SGPT: They say that BUD/S is 90% mental and 10 % physical. Can
you elaborate on that more?
SS: I wrote an article on this one. 90% Mental / 10% Physical. In
short, it does not mean academic studies – that is for sure. It means
that you have to be in such good physical condition that you have the
athletic foundation to mentally push yourself passed perceived limits.
SGPT: Thanks for the interview Stew!
SS: No sweat – thanks for letting me chat with you and your website.
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ZACH EVEN ESH
SEALgrinderPT catches up with one of the top coaches in the U.S. –
Zach Even-Esh. Zach forged himself from a 110 lb weakling to a 220
lb lean and mean bruiser the old fashioned way — picking up heavy
sh*t and always leading from the front. SPGT is psyched to get a few
minutes of Zach‘s time to learn a little bit about him. Check it out…..
SGPT: Tell us about who Zach is and what inspires you?
ZEE: Well, this is tough to type out, ha ha, there is MUCH to tell. The
short version is I was a kid who fell in love with working out when I
wrestled in high school, problem is, I did it all wrong back then and I
suffered many set backs, both in sport and in life.
I became a Physical Education teacher and pursued teaching and
education aggressively as it was my passion. I had plans to get my
PhD and had begun post graduate studies after my Master‘s degree.
BUT, teaching changed, administration changed, it killed my passion
and my passion to always do what I love was something that always
burned deep inside of me.
I didn‘t wanna be the guy working for an organization that didn‘t
push the envelope. I realized it would lay on my shoulders and so I
spent countless years and it all added up to 20 + years of experience
in training. Today, I own a small warehouse gym that is strictly for
athletes and here and there a few hardcore adults are accepted into
the gym.
I wouldn‘t say I‘m a lucky guy because I know about ―making‖ my
own luck and I went through some hellish times to experience the
success I have today.
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Strength always motivates me. Navy SEALs and Spec Ops soldiers
inspire me. I see you guys going beyond the norms to such extreme
levels it leaves me awe struck. My older bro spent time in the Israeli
Army, some of his time was in a Spec Ops group. I also spent time
training in Israel with a guy who became a SEAL in the states. That
was 18 years ago, half my life time ago!! I am still inspired when I
think of these Men.
Greatness inspires me in life. I hate 2nd place. I spent so much time
losing as a high school athlete that when I train or when I work on my
business I don‘t allow or accept average to happen. I guess I was a late
bloomer in life and I‘m always pretty tough on myself.
My day is spent working on my internet business and my warehouse
gym. I feel more motivated than ever to crate greatness with what I do
because I‘m also a husband and a father. I want to lead for my kids to
see that success can be achieved with the right attitude and the right
work ethic. I want to make my wife proud and make my family happy.
I‘m a simple guy. Let me spend time lifting heavy objects, relaxing
with friends and family and I‘m VERY happy.
SGPT: How did you start your Underground Strength gym and how
do you stay so fired up to keep it going at such a high level?
ZEE: The Underground began in my parents backyard and garage
right after I tore my ACL and had surgery. As a teacher, I needed
income for the summer. I had worked at a fitness center in the past
and used to bar tend in a tough dive bar as well. But, when I tore my
ACL while training in BJJ and an old sport called Shoot Fighting, I
was VERY angry. I was 25 or 26 and had been training for half my
life.
I experienced poor success in wrestling due to my training. But, my
success in BJJ was going VERY well. But, my incorrect training style
led to my ACL tear and that fired me up to dig deep and study how
combat athletes must train to become healthy AND dominant.
I was on a crazy mission to help wrestlers and still am on that mission
today.
I began training athletes for $5 / hour at my parents place and
devoured all the information I could. Everyone laughed at me and
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said it could NOT be done and even as the years went on, MANY
naysayers tried to bring me down.
I never gave up and the training grew in success and people around
the world began to take notice. I can‘t slow it down at all. My passion
burns like a madman and I always have the eye of the tiger to keep the
success of my athletes rolling. I feel I was put on this earth to teach
people how to build brute strength.
I‘m especially connected to the younger athletes because I know these
days will never be forgotten. I want these kids to look back and
remember their success, remember the brotherhood they built at The
Underground and most of all, to have great memories that will build a
future of success for them.
I‘ll always be haunted by my past. I never deny that and I am honest
when people ask about it. If a kid wants to win and has the fire in his
eyes to win I wanna help him. I hate seeing kids experience the pain
of losing although I KNOW losing is a necessary evil they must
experience to push them and motivate them to experience greater
success.
I‘m just keeping my ―boots on the ground‖. I‘m staying true to what
I‘m good at and what I love to do. I don‘t try to be someone I am not.
Training professional athletes, stay at home moms, out of shape
adults, etc has no motivation for me. I like seeing these
young kids become BEASTS. And, I like pushing myself in training
and pushing myself to remain strong in mind and body, even as I get
closer and closer to age 40. There are so many young kids around me,
I wanna make sure I can always ―Lead from the front.‖
SGPT: What advice would you give to an athlete who is just getting
started with pull-ups?
ZEE: Practice them regularly withOUT going to fatigue. Do a few sets
through the day 4 - 5 days a week. I learned this from Pavel and he
called it GTG or "grease the groove". You treat strength as a skill and
only practice the movement, rather than try to kill yourself each and
every set. Start with an underhand grip as this will be your strongest
position for starters.
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SGPT: I know you like to mix it up on the workouts. Do you advise to
use some old skool bodybuilding techniques like lat pull downs, bent
over rows, cable lat pulls?
ZEE: I am a BIG believer in developing pulling strength from ALL
angles as they will improve your pull up strength. Movements such as
bent over rows with kettlebells and dumbbells work great. We
perform these one arm at a time and sometimes as doubles. If you're
weak at pull ups you are likely weak with all pulling motions. We also
perform recline rows using rings and ropes. The ropes strengthen the
grip which is also a limiting factor for pull ups. If something is weak,
we attack it!
SGPT: Do you think it is also better to lose some weight – or just work
extra hard on the pull-ups?
ZEE: Absolutely. The opposite may hold true of my last answer. If
you're carrying lots of excess body fat you might still be strong but
you will likely be lagging in relative body strength. I've seen many
guys who can 1 arm row 130 lb dumbbells but can't perform a pull up.
If you are unable to perform a pull up then give yourself an honest
assessment regarding whether or not you are carrying too much
bodyfat / excess weight VS simply not being strong enough.
SGPT: Talk about rest and working out hard and how to avoid injury.
ZEE: I am a BIG believer in resting to avoid or minimize overuse
injuries as well as improving results. I think we forget how critical
rest is because we get too caught up in improving our fitness,
strength, etc. If your results aren't improving then try adding an extra
rest day AND reducing overall intensity a bit. On pull ups, or any
exercise for that matter, don't be afraid to leave a rep or 2 in the tank
on each set.
This is where we battle our mind vs what our body wants, especially
likely for the readers of your web site, Brad. We want to feel crushed
after a workout, but, crushing ourselves in a workout tends to halt
progress.
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I also suggest, when your pull up strength improves, to mix ALL
bodyweight pulling exercises, as each one will improve the other
variation. Here are my favorite bodyweight pulling movements:
- pull ups underhand grip (vary hand distance)
- pull ups overhand grip (vary hand distance)
- pull ups with ropes / towels / thick grips
- mixed grip pull ups (one hand faces you / one hand faces away)
- neutral grip pull ups
- rope climbs (use 2 ropes and 1 rope)
- recline rowing on rings or ropes
- adding weight to our pull ups via chains, weight vest, ankle weights
or weight belt
These varied hand positions held minimize chances of aggravating
joints. I highly advise against always using one grip. Once you develop
sufficient strength you should change your grips on the pull ups every
workout.
If you feel your progress has halted entirely on pull ups take a week
off from pull ups and focus instead on various dumbbell and barbell
rowing movements.
We also attach a 50-60' rope to weighted sleds and perform hand over
hand pulls. These are brutal and will attack the same muscles as pull
ups and will have a carry over to improving your pull ups as well!
SGPT: What advice would you give to an athlete who is just getting
started with pull-ups?
ZEE: Practice them regularly withOUT going to fatigue. Do a few sets
through the day 4 - 5 days a week. I learned this from Pavel and he
called it GTG or "grease the groove". You treat strength as a skill and
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only practice the movement, rather than try to kill yourself each and
every set. Start with an underhand grip as this will be your strongest
position for starters.
SGPT: I know you like to mix it up on the workouts. Do you advise to
use some old skool bodybuilding techniques like lat pull downs, bent
over rows, cable lat pulls?
ZEE: I am a BIG believer in developing pulling strength from ALL
angles as they will improve your pull up strength. Movements such as
bent over rows with kettlebells and dumbbells work great. We
perform these one arm at a time and sometimes as doubles. If you're
weak at pull ups you are likely weak with all pulling motions. We also
perform recline rows using rings and ropes. The ropes strengthen the
grip which is also a limiting factor for pull ups. If something is weak,
we attack it!
SGPT: Do you think it is also better to lose some weight – or just
work extra hard on the pull-ups?
ZEE: Absolutely. The opposite may hold true of my last answer. If
you're carrying lots of excess body fat you might still be strong but
you will likely be lagging in relative body strength. I've seen many
guys who can 1 arm row 130 lb dumbbells but can't perform a pull up.
If you are unable to perform a pull up then give yourself an honest
assessment regarding whether or not you are carrying too much
bodyfat / excess weight VS simply not being strong enough.
SGPT: Talk about rest and working out hard and how to avoid injury.
ZEE: I am a BIG believer in resting to avoid or minimize overuse
injuries as well as improving results. I think we forget how critical
rest is because we get too caught up in improving our fitness,
strength, etc. If your results aren't improving then try adding an extra
rest day AND reducing overall intensity a bit. On pull ups, or any
exercise for that matter, don't be afraid to leave a rep or 2 in the tank
on each set.
This is where we battle our mind vs what our body wants, especially
likely for the readers of your web site, Brad. We want to feel crushed
after a workout, but, crushing ourselves in a workout tends to halt
progress.
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SGPT: Zach, we greatly appreciate your time. We know your busy so
thanks for giving some advice to all of the athletes out there.
ZEE: My pleasure, brother, I love contributing. I'm sure this e book
will help people jack up their pull ups. I always tell my wrestlers, "Ya
gotta eat pull ups for breakfast!" - I believe they are THAT important!
For more on Zach Even-Esh, check out his strength training at
Underground Strength Coach
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COACH PAUL WADE
SGPT: Tell us about yourself.
CPW: Paul Wade, reformed addict. Part-time asshole. Terminal idiot
with some knowledge of progressive bodyweight training. Old enough
to remember when Dick Butkus still had working knees. Yadda,
yadda.
SGPT: What can you tell us about your time in prison? What was it
like?
CPW: Fucking shit! There‘s nothing romantic about doing time. I got
drawn into jail for one reason only—drugs. The need for drugs
becomes a need for money, and very soon you‘re fucked. It‘s a miracle
I didn‘t die in prison. I got to a high level of strength after a lot of
training, but I‘m certainly not some tough guy. I never want to paint
myself as that. For most of my various stays I kept my head down
whenever I could. People think of Federal jail as a lot more hardcore
than State, but When I went down for trafficking and got sent to
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Federal it was like a country club compared to the State prisons I‘d
been in.
SGPT: Why did you decide to do bodyweight workouts? Did you have
free weights in your prison?
CPW: When first wound up in SQ there was an iron pile in the yard.
But it‘s misleading to think that it was a gym like you see these days.
Far a start, the frigging plates were welded together onto bars, so they
couldn‘t be used as weapons—and they only had 45s. This means we
only had three bars to play with, a 135, a 225, and a 315. Progressive
weight training, as most people understand it, is pretty hopeless in
these circumstances. Sure, powerlifting competitions happened back
then, but they were based on the reps you could do with the big bar.
We had nothing else. If you wanted to get strong enough to bench the
315, you couldn‘t do it by working with the 225. You had to use
bodyweight work intelligently. Using the big weights was also a cred
thing. I was too low down the order of things to be pumping iron in
the yard when I first went behind bars. I was kind of a skinny pussy,
to be honest. I did use the weights in the yard from time to time, but it
was years after I first entered SQ, and even then only to test my
strength. There‘s no way I could be considered a weight training
expert.
SGPT: Can you tell us about some of the workouts you performed?
CPW: My training went through different stages. My first ―coach‖
inside was an ex-military guy. He taught me good form on stuff like
pushups, bodyweight squats and sit-ups, plus a few other drills. We
just upped the reps as we got fitter. I‘ve also gone through phases of
ultra-high endurance work; your standard ‗thousand pushups in a
day‘ type stuff. But these days I try to promote progressive
bodyweight strength work. Imagine using your body like a barbell to
gain maximum strength and muscle mass. That‘s what I try to push
these days. I‘m not knocking the endurance shit, but strength-based
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cal is now the only type of training I do seriously. These days my core
exercises are stand-to-stand bridges, leg raises, one-leg squats, onearm pushups, one-arm pullups and lots of handstand pushups.
SGPT: What was your mental state while in prison?
CPW: I was never on suicide watch or anything like that. But I was
pretty fucked up, especially my first time in SQ, back when I was a
hardcore user. My mental state was kinda based on my proximity to
the drugs. That‘s how it is with a lot of users inside.
SGPT: How many days of working out would you do versus rest days?
CPW: That‘s a bitch of a question to answer Brad, because it depends
on the work you do when you actually get off your duff and train. If
you stick to a couple of lean, mean sets of just one exercise per
session, you can pretty much work out every day. At the other
extreme, I‘ve known some guys, usually busy dudes, who get away
with just one workout a week, if they focus on hard work with
pushups, pullups, handstand pushups, high-effort squats and so on.
The best approach for most people should probably be somewhere in
the middle…speaking for myself, I tend to work out three or four days
a week, focusing on two or three moves per workout, and some cardio
on the extra workout. Sometimes I do a bit more. This is a great way
to train and still recover.
SGPT: If you had 3 exercises to stay fit – what would they be?
CPW: That‘s an awesome question. I believe you can work the whole
body with just six movements. But you want three, right? Let‘s
see…First off, I‘m gonna say bridging. It works the entire spine, the
legs, triceps and shoulder girdle, while expanding the rib cage and
keeping the whole body supple. It‘s the best calisthenics exercise,
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period. Next up is gonna be your squats. All strength is built on lower
body power, so squats gotta have priority, however you work them. If
I only had one more exercise to add, I‘d go with either pullups or
pushups. Both are upper-body focused, but one is a push, one is a
pull. Probably pullups, because they work more overall muscle mass,
plus you‘ve already done some pushing with the bridging.
SGPT: What was your diet like in prison?
CPW: By the standards of most modern athletes, it was pretty shitty.
The prison diet is based on three squares a day. The actual content of
those meals varies depending on where you‘re locked up, which is
what you‘d expect. But diet varies amongst cons. You can trade food,
have food brought in sometimes. A lot of other guys get to buy extra
food from the commissary on their ID cards. There are some elite
bodybuilders in jail, but there are plenty of fat fucks too. Don‘t be
thinking that every inmate is some kind of super-buff athlete. No way.
It‘s a cross-section, just like outside. Scoring dope and playing bones
is more common in most jails than one-arm pushups.
SGPT: Did these workouts help you improve your mental state? Blow
off a little steam?
CPW: Definitely. I‘ve said elsewhere that working out kept me sane.
But it was never really a question of blowing steam…although I know
it is for a lot of guys who work out, whether inside or outside of the
bars. For me, my training was initially more about defense. I needed
to look less like a new fish pencil-neck fucker. Later on, especially in
lockdown in Angola it became a diversion. Something else to focus
on. To control.
SGPT: For those that are not up to speed - can you explain six
movements to work the whole body?
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CPW: Sure. Convict Conditioning is an old school method for building
strength and muscle. When a hardcore lifter wants to really pack on
mass and power, he doesn‘t include more and more movements—that
would just spread his energy even thinner. Instead, he reduces the
movements he‘s doing. He focuses on just a handful of compound
movements that work the whole body, and pours all his juice into
them. This is the kind of weight training that brings the best results.
Abbreviated, efficient training. This also holds true for bodyweight
strength workouts. In Convict Conditioning we use the six best
compound calisthenics movements in existence. I teach bridging
movements to work the posterior chain; leg raise movements to work
the anterior chain. So that‘s abs, hamstrings, spine and hips worked
antagonistically. Squats are the best exercise for legs, so they are a key
movement. Then there‘s the two basic standbys for upper body;
pushups for the chest and triceps, and pullups for the back, biceps,
forearms and grip. Again, this is balanced, symmetrical training. For
intermediate or advanced trainees I also advise handstand pushup
work for the shoulder girdle. And that‘s the whole body trained to
perfection right there.
SGPT: What inspired you to write "Convict Conditioning"?
CPW: To save the artform of progressive calisthenics. I teach my
athletes to train progressively. When I talk about pushups, I don‘t just
mean one exercise, but an entire movement series. You start with a
light variation—say, pushups against a wall—then move to tougher
versions like incline pushups or flat pushups. As my athletes hit their
rep targets, I give them even more advanced movements, like uneven
pushups or one-arm prison-style pushups. This is true progressive
bodyweight strength training as performed by previous generations of
cons. But as gadgets and steroids take over the fitness world, these
progressive arts are in danger of being lost. That‘s why I wrote the
book, the only reason. To preserve the science of bodyweight
strength. I don‘t see the book making much money, and I sure as hell
don‘t wanna be a celebrity at my time of life!
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SGPT: Can you send us a photo of yourself?
CPW: I never put out pictures. I know this has made some jibe at me
that I'm "fake" (a lot of people think I don't exist, or that I'm John Du
Cane) but I just can't, for reasons I can't get into. "Wade" isn't even
the name I did time under--it's my mom's last name.
If you want to use any pictures in the book instead, just holler and I'll
dig em out.
SGPT: Thanks for the interview, Paul. Our readers greatly appreciate
it.
CPW: Thanks for giving me the opportunity to have my say on your
site, Brad. I salute all our military, and give big respect to Seal
Grinder PT for keeping functional bodyweight training alive and well
for the next generation. This is the stuff that really works.
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Bar-Barian UKJay
SGPT: Tell us about yourself?
UKJAY: I was born and raised in London England, with a passion for
fitness from the age of sixteen. I read a lot of comic books back then
which aspired me to try and achieve the power and physique‘s most of
those superhero‘s had ripped all over and strong as hell. ha-ha-ha!!
SGPT: Have you always had an athletic background? DId you play
sports in school?
UKJAY: No not really, i played sports but not seriously, i was never in
a school sports team, or anything like that. i played football/soccer only
casually in the school yard with my piers.
SGPT: How did you get involved in gymnastic style workouts?
UKJAY: After becoming a Bar-barian i wanted to add more strength
elements into my training.
SGPT: Tell us about how you became a Bar-Barian (the first UK BarBarian at that)?
UKJAY: I got in inspired in 2009 by the original NY Bar-Barisns Zef,
Jude and Andy. I became a Bar-Barian back in 2009 after completing
the old requirements which consisted of 40 dips,20 pull-ups,50 pushups,5 muscle-ups. All within 6 minutes. i look back at those numbers
and laugh, but that is still a very hard set and time for anybody coming
into serious body-weight fitness. they have since changed though. twice
so far and are getting tougher and tougher.
SGPT: That is quite an honor to join that select group – what do the
Bar-Barians have coming up in 2013.
UKJAY: We have a couple of body-weight workshops on home soil and
abroad lined up. we are also featured in the June edition of muscle and
fitness which will be sold across the whole of Europe.
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SGPT: What are some of the workouts that you typically do in BarBarian style?
UKJAY: I do 5 Min drills. Which consists of one certain exercise done
within those minutes ie: Dips/Muscle-ups/pull-ups/push-ups/Burpees
etc or even a combination of two. I will then do some straight arm
balance/strength work Planche, Handstand push-ups, later that
evening or the next day and mix it up with weighted Dips or Pull-ups
SGPT: What are a few tips that you would give other athletes to help
them with their pull ups?
UKJAY: Weighted Pull-ups help tremendously to get your pull-up
numbers up. i highly recommend them to anyone.
SGPT: Have you had any injuries in the past? If so, how do you avoid
injuries in your training?
UKJAY: I have yes-i tore my left rotator cuff slightly and also got very
bad tendonitis pain on the inside of my elbow and my forearm. I avoid
injuries now by warming up thoroughly and take rest in-between days
to fully recover a particular muscle group
SGPT: Thanks for the interview UKJAY.
UKJay: No problem SGPT it was my honor, hope to do it all again
sometime. Wishing you all the best for your site. Take care
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3 Super Foods for Better Health
and accelerated Weight loss…
Before we get to the 3 super foods that can rapidly accelerate weight loss, let‘s cut to the truth
about losing weight. There may be no other industry in the world more confusing or
contradictory than the diet and fitness industry.
Ask 10 ―experts‖ for the ―secret‖ to losing weight and you‘re likely to get ten different answers.
So who‘s right? Who‘s wrong? And how do you know?
Diet and fitness is a multi-billion dollar industry that spends hundreds of millions of dollars
every year in their never-ending effort to sell us the ―quick and simple‖ solution to ending our
weight loss problems forever.
To be sure, some of these solutions really can help you lose weight permanently. Others may
help you drop a few pounds quickly only to see the weight come back because they‘re designed
to produce short-term results but don‘t work long term. And some of them simply don‘t work
at all.
The purpose of this chapter is to cut through all the confusion and contradiction and give you
something simple that actually works!
Of course it all comes down to diet and exercise. Without a doubt exercise is important to
overall health….
However, you may be surprised to discover that diet is actually more important than
exercise.
As the saying goes: ―You can‘t out-train a bad diet.‖
Why? Because while a calorie may be a calorie, the source of the calorie (the food you eat) can
make all the difference in the world – especially when it comes to shredding fat and shedding
pounds.
Our bodies need protein, carbohydrates, and fat. Yet not all carbs, proteins, and fats are equal
– not even close.
There are good and bad sources of all these nutrients.
Take carbs for example. Fresh, natural and organic fruits and vegetables are the best source of
carbs.
Yet the typical American loads up on bad sources of carbohydrates – specifically processed
junk foods like French fries, potato chips, and pastas for example.
The same is true for proteins and fats. Many people don‘t realize your body actually needs fat.
Or that eating the right fats can actually help you lose weight.
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Healthy fats are found in foods like avocados, olives, olive and coconut oils, and nuts for
example.
Think about it. You could eat all the spinach, kale, and broccoli you want and have a hard time
gaining any weight even if you weren‘t working out on a regular basis.
On the other hand, if you‘re constantly loading up on cheeseburgers, French fries, pizza, soda
pop, and other staples of the American diet, you‘ll have a hard time losing weight no matter
how much you exercise.
You can enjoy these foods in moderate amounts without feeling guilty, but the typical
American eats too much of these processed carbohydrates and packs on pounds as a result.
That‘s why you cannot out-train a bad diet.
On the other hand, depending on your personal situation you could easily drop 10 to 20
pounds in a few weeks by doing nothing more than making a few simple changes to the food
you eat.
That‘s why I want to focus this chapter on food and highlight the importance of what you put
in your body.
Now, if you‘re expecting me to place all the blame on any single food or group of foods as the
sole culprit for weight gain, I‘m sorry to disappoint you but that simply isn‘t the case.
We do not get fat by eating carbs or fat. It‘s not that simple. The truth is a bit more complex.
We gain weight by repeatedly eating too much over a long period of time. More specifically, by
consuming more calories than our body needs day after day.
If you have excessive weight to lose you know that weight did not just suddenly appear
overnight, right?
It came gradually over days….weeks…. months… or even years.
It wasn‘t one cupcake or one extra helping of lasagna. It was repeatedly eating more sweets or
snacks or even healthy foods than your body needed for energy.
The excess calories you consumed over that long period of time is stored as fat and results in
weight gain.
Unfortunately, there is no ―magic‖ overnight solution. And you should run from anyone that
claims to have a ―magic pill‖ for losing weight overnight.
Sure you may lose a few pounds quickly, but ―pills‖ won‘t work long-term. The weight will
come back.
And that‘s not what I want for you. You deserve better than that.
However, if you are smart about what you eat – you can still enjoy an occasional hamburger, a
slice of pizza, or your favorite dessert while losing weight and more importantly keeping the
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It all comes down to understanding that all foods are NOT created equal. Some foods are
better for weight loss than others.
The key is understanding which foods accelerate your weight loss and produce the quickest
results…
And that‘s what I am excited to share with you today!
This program is a scientifically proven method for losing weight – and more importantly
keeping the weight off – as rapidly and safely as possible.
I‘ve discovered 3 little-known, natural, and powerful super foods capable of cleansing your
body of all toxins, metals, and acids AND helping you lose excess weight faster than you may
have imagined possible.
I still find it amazing that these 3 super foods remain such a secret. As you‘ll see, adding these
―super foods‖ to your daily diet is incredibly simple.
These super foods can increase your energy and vitality, and make you feel 20 years younger
practically overnight.
If you follow the simple steps I’m about to share, you will be shocked at how
quickly you can shed pounds and shred fat….even if you do indulge in an occasional
hamburger, fries, or slice of pizza.
Believe me, I could write a book on these three super foods but for now I‘ll just give you the
quick highlights…
Super Food #1: Spirulina
Spirulina is an amazing super food that provides a
concentrated source of protein, vitamins, antioxidants, and
nutrients.
other
Some consider spirulina to be the ultimate health food
you will never have to take another vitamin again!
because
Spirulina, a type of blue-green algae, is an incredible super
that provides a concentrated source of protein, vitamins,
antioxidants, and other nutrients.
food
As one of the oldest life forms on Earth, the use of spirulina as a food source dates all the way
back to 9th century Africa.
According to legend, spirulina was used by Aztec warriors in 16th-century Mexico to boost
their energy before battle.
In the US, spirulina is mostly used as a nutritional supplement or an ingredient to add
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nutrient power to smoothies
However, in other parts of the world, spirulina is regarded as a valuable food source to
prevent malnutrition. As a matter of fact the United Nations has declared spirulina ―the best
food for the future.‖1
Spirulina is a source of vitality and life energy. Consuming spirulina usually results in a
noticeable increase in energy and overall health.
It supplies nutrients needed to cleanse and heal while providing protection from all kinds of
cancers as well as many metabolic diseases including obesity in children and adults.
It's common knowledge that we should all eat fish its high omega-3 fatty acid content.
Yet where do fish get their high omega-3 content?
From blue-green algae like spirulina!
Omega-3s are essential in fighting heart disease, reducing arthritis, osteoporosis, diabetes,
and depression as well as lowering bad cholesterol.
The high content of vitamin B12 makes spirulina excellent for the development of healthy
nerve tissue and the metabolism of every cell in the body.
This means spirulina helps with nerve damage and diseases such as fibromyalgia.
Spirulina is also known for its high content of beta-carotene, which is converted into vitamin
A, an essential nutrient needed for healthy immunity, teeth, bones, mucous membranes, skin
and eyes.
To help shred fat faster: For the next 30 days, mix 1 tablespoon of spirulina in water twice
per day – once in the morning and again in the evening. Or you could add it to your favorite
smoothie recipe.
Super Food #2: Cacao
Cacao is a raw form of chocolate. But did you
know that not only is it a powerful
aphrodisiac, it is said to be the most pure
form of vitamin C?!
Cacao can give you enough energy to replace
your morning cup of coffee. Or you can add it
to your coffee to create a more healthy and
flavorful morning beverage.
Cacao‘s biggest health benefit could be that it is one of the strongest antioxidants on Earth.
Cacao has more antioxidant flavonoids than any other food tested so far – including
1
http://www.hunger-undernutrition.org/blog/2011/03/micro-algae-spirulina-the-solution-to-malnutrition.html
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blueberries, red wine, and both black and green teas.
In fact, cacao has up to four times the quantity of antioxidants found in green tea.
The long list of health benefits provided by antioxidants includes:
Promoting Heart Health: Helps dilate bloods vessels, reduce blood clotting, and improve
circulation. Helps regulate heartbeat and blood pressure, lower LDL cholesterol, and reduces
the risk of stroke and heart attacks.
Protection from Environmental Toxins: Helps repair and resist damage caused by free
radicals, and reduces the risk of certain cancers.
Serotonin: Cacao raises the level of serotonin in the brain; thus acts as an anti-depressant,
helps reduce PMS symptoms, and promotes a sense of well-being.
Endorphins: Cacao stimulates the secretion of endorphins, producing a pleasurable
sensation similar to the runner‘s high a jogger feels after running several miles.
Phenethylamine: Phenethylamine is created within the brain and released when we are in
love. It acts as a mild mood elevator and anti-depressant, and helps increase focus and
alertness.
Anandamide: Anandamide is known as the bliss chemical. Cacao contains both
Nacylethanolamines, believed to temporarily increase the levels of anandamide in the brain,
and enzyme inhibitors that slow its breakdown. It also promotes relaxation, and helps us feel
good longer.
Essential Minerals: Cacao beans are rich in a number of essential minerals, including
magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese.
Magnesium: Cacao could be the world‘s #1 source of magnesium. Magnesium balances
brain chemistry, builds strong bones, and helps regulate heartbeat and blood pressure.
Magnesium deficiency, present in 80% of Americans, is linked
with PMT, hypertension, heart disease, diabetes and joint problems.
Sulfur: Cacao is high in the beauty mineral sulfur. Sulfur builds strong nails and hair,
promotes beautiful skin, detoxifies the liver, and supports healthy pancreas functioning.
Essential Fats: There is a misperception that chocolate is fattening. In truth, the fats in
cocoa butter are healthy fats. Cacao contains oleic acid, a heart-healthy monounsaturated fat,
also found in olive oil that may raise good cholesterol.
Appetite Suppressant: Yes, that's right! Raw chocolate actually has appetite-suppressant
properties and often added to weight loss products to help control hunger!
Aphrodisiac: Chocolate has long been the food for lovers and is a symbol of sensuality and
sexuality. The ancient Aztecs gave chocolate as wedding presents and other South American
civilizations believed that chocolate was the food of the heart.
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To help shed pounds faster: For the next 30 days, create a delicious tasting energy
boosting beverage by mixing 1 tablespoon of cacao with water, almond milk, or your personal
favorite healthy drink. Do this twice daily – once in the morning and again in the evening.
Super Food #3: Goji Berries
2
Also known as wolf berries, goji berries have been a
staple of traditional Chinese medicine for thousands
of years.3
Goji berries have a natural tinge of sweetness
combined with a very slight herb-like taste.
They also contain tiny seeds that add a nice texture
to your meals.
You can eat goji berries raw or soak them in hot water. You can also add goji berries to trail
mixes, smoothies, or as a garnish to salads or yogurts.
A 500-gram bag of dried goji berries usually costs about $15 to $20 at most natural food
stores. Organic goji berries have been known to sell for $30 to $40.
You may find the best bargains at local Asian stores. Yet I‘ve discovered an even more
affordable source I‘ll share in a moment.
Goji berries are loaded with beta-carotene – an important nutrient known to help promote
healthy skin.
Goji berries can also help boost the immune system and protect the eyes. And goji berries are
an excellent source of vitamin C that can reduce tough cold symptoms.
Even better, goji berries are low in calories, fat-free and are packed with fiber — which also
helps you manage weight and go the bathroom on a regular basis.
Finally, goji berries are an excellent source of antioxidants. They contain 21 trace minerals,
and 15X the iron of spinach.4
To increase energy and accelerate weight loss: For the next 30 days, add a serving of
goji berries to your daily routine. You could even mix all 3 super foods – spirulina, cacao, and
goji berries – with your favorite fruits in a blender to create a super food smoothie!
So that‘s it. Pretty straightforward, right?
I‘m absolutely convinced beyond the shadow of a doubt that spirulina, raw cacao, and goji
2
http://www.huffingtonpost.ca/2014/03/28/goji-berry-benefits-_n_5044948.html
http://www.huffingtonpost.ca/2014/03/28/goji-berry-benefits-_n_5044948.html
4
from the Beyond Diet upsell
3
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berries are three of the most healthy super foods on the planet.
Yet I‘ll admit it was a challenge to narrow it down to just 3 super foods because a healthy diet
obviously consists of more than just these three foods. So let me share…
A Short List of Other super foods…
Lecithin is vital to the construction of your cells. It also repairs liver damage and improves
memory.
Pea Protein is packed with branch chain amino acids. BCAAs help you lose weight by
keeping you full between meals.
Chlorella is one of the earth‘s oldest, health-boosting organisms.
Wheatgrass – just a single scoop of this super food is equivalent to 5 full servings of fruits
and vegetables.
Slippery Elm Bark cleanses your body from the inside out.
Alfalfa is known as a cure for kidney problems, reduces swelling, and nourishes the digestive,
skeletal, glandular, and urinary systems.
Bilberry promotes cardiovascular and eye health.
And kelp helps reduce water weight and toxins in the body.
If you‘ve struggled to lose weight or constantly lack energy, then simply adding these super
foods to your diet along with the other strategies you‘ll discover in this proven program will be
a real game-changer for your overall health and weight loss.
Yet if you‘re like most people, then you have a very busy life. You have a job, a spouse or
significant other, and possibly children.
And you have other interests that could include church, volunteer work, sports, pets, and on
top of all that you have a social life.
Believe me, I understand!
And that‘s what led me on my search for…
the ultimate super food solution…
After months of experimenting, I finally discovered a fantastic product that combines ALL of
the super foods I‘ve told you about – and over 70 natural and organic ingredients in all – into
one super healthy powdered drink mix.
It‘s called Athletic Greens® – the world‘s first premium super food cocktail.
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At first I was skeptical because not many of these types of products deliver on their promises.
So I put this one to my demanding tests and held it to my stringent standards.
From the beginning I was impressed with the long list of high-quality ingredients but that
alone was not enough for me.
So I tracked down the creator of Athletic Greens® and grilled him with tough questions
about the ingredients and the manufacturing process.
I came away from the meeting impressed by his research and the sources of the organic and
natural ingredients they used.
At the end of my investigation, I was convinced Athletic Greens® was far and away the
best supplement I had ever found
Why do I make this bold statement?
Let me give you a long list of reasons why I consider Athletic Greens® my personal
―nutritional insurance‖…

Each serving of packs the antioxidant equivalent of 12 servings of fruits and vegetables
(something sorely lacking in the typical American diet)…

It contains over 70 organic and natural ingredients from the highest quality sources
that can be found around the globe…

It contains countless nutrients and minerals that can‘t be found in everyday foods…

It contains essential prebiotics, probiotics, and digestive enzymes to promote and
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improve gut health…

It can help you accelerate weight loss and achieve optimum health in just 30 seconds
per day…

It gives you a healthy and sustained energy boost without any crash…

And perhaps best, it tastes absolutely fantastic!...
As you can clearly see, Athletic Greens® isn‘t like other supplements.
It has been a real game-changer for me and my family. This is my
―go-to‖ all-in-one greens drink.
That‘s why Athletic Greens® gets my seal-of-approval.
So what‘s the biggest difference?
An Abundance of Natural, Organic, Nutrient-Dense
Ingredients Combined into a Single Green Powder...
Most supplements are not natural. They‘re actually manufactured in a lab in a process that
provides a small fraction of the nutrients, vitamins, and minerals found in nature‘s whole
foods.
Athletic Greens® is made with the highest quality whole foods available. Even better this
powerful combination of super foods is freeze-dried when they are at their freshest to preserve
as much of nature‘s nutrition as possible.
And there are no shortcuts taken in creating the product either. Instead of using the standard
(and cheaper) hot-milling process, each and every ingredient in Athletic Greens® is coldmilled to maintain its integrity before being combined into a single delicious and super
healthy green powder.
The synergistic effect of combining these 70+ organic and natural ingredients in very specific
quantities and combinations provides incredible health benefits you‘d never get from eating
each ingredient individually.
Shortly after adding Athletic Greens® to my daily routine, I felt more energized and alive
than I‘ve felt in years. Most people notice the difference after just a few days.
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And it gets even better…
Aside from the tremendous health and weight loss benefits, Athletic Greens® is…
A Simple, Great-Tasting
Weight loss shortcut…
Most of these healthy green powders taste like grass clippings. That makes them tough to
swallow and gives you good reason NOT to use them.
Athletic Greens® is naturally sweet. And all the health benefits I‘ve covered so far are
packed into a single scoop you can consume in just 30 seconds per day.
Whether you mix it with a glass of water or add it to your favorite smoothie recipe, you‘ll look
forward to this ultra-healthy energy boost every day.
After all you‘ve discovered about super foods today, I think you‘ll agree that Athletic
Greens® is hands down the single best and fastest way to nourish your body with the
nutrients it needs every day.
It will also help you achieve optimal results in the shortest amount of time with this program
Freak Frog Man Workouts
It‘s also important to point out that Athletic Greens® contains absolutely no synthetic
chemicals, artificial colors, flavors, preservatives, or sweeteners of any kind.
And you won‘t find any GMOs, herbicides, pesticides, wheat, dairy, gluten, corn, lactose,
sucrose, dextrose, egg, yeast, peanuts, or animal products in Athletic Greens® either.
So it‘s suitable for just about everyone on the planet regardless of allergies or dietary
preferences.
Don‘t just take my word for it though. Here is what some of the most respected health and
fitness experts have to say about Athletic Greens® ….
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Based on my own personal experiences and those of my clients, I‘m absolutely convinced
you‘ll see similar results.
This is an easy decision because there is NO RISK whatsoever. Athletic Greens® comes
with a no-questions-asked 60-day Money-Back-GUARANTEE.
In other words, if you don‘t agree that Athletic Greens® is the best supplement you‘ve ever
tried and that‘s it‘s not all I‘ve promised…
In fact you‘re anything less than 100% completely satisfied for any reason at all – even if you
don‘t like the label…
You can return the bottle (even if it‘s empty) for a FULL REFUND of the entire purchase
price.
That your personal GURANTEE that Athletic Greens® will deliver all the health and weight
loss benefits you expect and deserve.
Remember, contains over 70 organic and natural ingredients. You‘d spend A LOT more and
waste hours of valuable time trying to source these ingredients yourself – if you could even
find them.
And each super healthy scoop packs the nutrient value of 12 servings of fruits and vegetables
you can enjoy in just 30 seconds for less that the price of your morning cup of coffee.
If you‘re truly serious about accelerating your weight loss results, you won‘t hesitate to take
advantage of this great product. CLICK HERE TO GET YOUR GREENS NOW!
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Get a Head Start on Your
Transformation with
Athletic Greens!
Remember, with the protection of a 60-Day Money-Back GUARANTEE, this is truly a RISKFREE opportunity. You have nothing to lose and everything to gain. Click Here to Get
your Greens NOW!
Now that you know about these spectacular super foods and Athletic Greens®, I want to
show you some delicious recipes I have created to set your taste buds on fire!
Although Athletic Greens® is delicious when just mixed with water, sometimes I like to
spice it up a bit!
As it is in powder form, it‘s perfect for mixing into your morning smoothie.
After years of spending hours in my kitchen making a mess, I have discovered some of the
most nutritious, appetizing, and CRAVING-FIGHTING smoothie recipes.
Here are some of my absolute favorites that I‘d recommend you start making today!
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Green Coconuts
Ingredients:
Makes: 1 serving
 8-10 oz. coconut water
 Crushed ice
 1 scoop Athletic Greens
How To Make This Smoothie:
Blend ingredients on high for 2 minutes. Enjoy.
Go Go Juice
Ingredients:
 1/2 c. unsweetened grass-fed
kefir of choice
 1 scoop Athletic Greens
 1 Tbsp. cacao powder
 1 tsp. cinnamon
 1 tsp. turmeric
 1/2 c. water
How To Make This Smoothie:
Blend on high until smooth.
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Blue Boost
Ingredients:
 1 c. organic baby spinach
 1/2 c. organic arugula
 1 Tbsp. Athletic Greens
 2 slices fresh avocado
 1/3 c. organic frozen
blueberries
 2-3 organic frozen
strawberries or fresh vine ripe
strawberries
 1 c. filtered water
How To Make This Smoothie:
Rinse and wash greens and fresh strawberries, if needed.
In your blender of choice, add the spinach and arugula first, then the remaining ingredients
with filtered water.
Blend on high until smooth.
ACV Tonic
Ingredients:
 1 1/2 Tbsp. Bragg's Apple Cider
Vinegar
 2 tsp. honey
(adjust to taste)
 1 scoop Athletic Greens
 8 oz. water
How To Make This Smoothie:
In a shaker or blender, add ingredients
and mix until smooth.
Last chance…..If you missed it before, make sure you pick up your Athletic Greens®. Click
here now!
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SEALGRINDERPT ONLINE COACHING
Are you a beginner or intermediate athlete looking to get motivated
and improve your abilities and move towards your goals? Whether
you are across the world or here nearby we can provide online
coaching to help you as an athlete.
Get the experience of a Navy SEAL (graduated
BUD/S class 132 despite all odds and asthma) and
CrossFit level 1 certified personal trainer on your
team to help you crush your goals and propel
yourself to a new you. Get the experience of an
athlete and trainer who knows what it takes to
blast through plateaus and reach up, take hold
and conquer your goals in life.
Do you feel like a high performance pit bull that is chained to your
current training dog house? Here is your chance to break free from
the shackles and launch into the new you. Break down barriers and
shatter your previous goals – shedding the skin of your old self and
stepping into your supercharged body and mind.
Coaching sessions include athletic ability assessment, goal
assessment, baseline workouts, stretching exercises, diet
improvements, motivational information and week log workouts and
scheduled rest.
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BASIC COACHING
The basic coaching package comes with emails and updates every
week (daily exercises, stretching, rest days, hydration, links to videos
and info for specific goals), a free SGPT sticker
Introductory Offer: $25 per month (2 month minimum).
PREMIUM COACHING
The premium coaching package comes with physical evaluation, get a
weekly phone call, unlimited emails, weekly workouts (with weakness
focus) and updates every week (daily exercises, stretching, rest days,
hydration, links to videos and specific goals, insider tips to Kokoro), a
free SGPT sticker
$50 per month (2 month minimum)
Get the experience of a trainer who has been there in the trenches and
who has worked with many athletes in training to help them improve
in many aspects of their physical and mental abilities.
Contact Email: brad@sealgrinderpt.com
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TESTIMONIALS
from SGPT Athletes:
I‘ve been training for a comeback to bud/s for the
past year and a half, I‘m not new to the gym but i
just couldn‘t make the improvements i wanted to.
i posted a thread on the forums about this and
brad posted back some great tips within the first
day or two. after that i started working with him
almost everyday and the workouts he sends me
are outstanding, i‘ve never been in better shape.
not only just my conditioning but overall as an athlete i feel better,
i‘m eating better, and i‘ve gained a confidence in myself that i‘ve never
had before. thank you so much for your time brad, can‘t wait for
bud/s. Travis R.
Brad is a great trainer and pushes me further than i ever thought I
could go. For example, I can do Muscle-Ups now which I could not
perform before training with Brad. My CrossFit total has improved by
205lbs! Brad introduced me to Navy SEAL training which i LOVE.
The Navy SEAL workouts he puts together are very intense and
definatley improve your strength, stamina, and endurance. Thanks
Brad! – Jake Berman, Atlanta, GA.
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SEALGRINDERPT PRODUCTS
THE GRINDER KORD
A killer new piece of equipment designed in the
SGPT secret underground lab. Deep in our
basement we devised to build a stronger, better,
more mobile suspension workout trainer. We also
wanted 100% American made - cost less and be
beefier than the competitors. We think we
succeeded in all accounts.
The Kord has gone through massive testing with
pull-ups, ring pushups, ring rows and knee to
chest core exercises. The Kord will shred your
weaknesses and beat you down and mold you
back into your new – stronger self.
Designed, tested and built by a former Navy SEAL
and certified CrossFit trainer.
Made with all climbing gear with stout webbing,
aluminum descender ring and a real carabineer –
no skimpy ―S‖ hooks. Beefy bar tack sewing. Mid
point is actual climbing descender ring (rated at
3742 lbs). You could hang off a 90 ft tall cliff with
the Kord. Do not attempt that with TRX or
Rip60. You will probably die and your skull will
be crushed. Cliff rats will gnaw on your bones as
you decompose.
8
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Adjustable length with buckle on the upper
connection. Light weight.
Pack it up and take it on the go with you. Comes
with its own custom mesh bag.
100% USA made. Hand crafted, hand inspected.
Not some mass produced junk from a far away
land. No Chinese crap and cheap components
that can break and wear out.
The Kord is military grade equipment. This is the same gear that I
used to rappel out of helicopters during my days on the SEAL Teams.
The Kord is guaranteed for life on any breakage.
Comes with workout PDF E-book and videos and one month of
SEALgrinderPT coaching ($50 value) for only $59.95
You can purchase here:
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SEAL GRINDER PT (SGPT) GYMNASTIC RINGS
Looking to up your game on your workouts?
Check out the new gymnastic rings by SGPT.
Designed deep in the underground bunker
laboratory of SGPT by a former Navy SEAL and
constructed in 100% in America. Military
grade rings that will stand up to the rigors of
the daily beat down workouts with ring
pushups, dips and muscle ups. It‘s time to get
it going on!
This is not some Chinese crap that we put our
name on and dish it out to you. This is made in
U.S. by a military Veteran. Ready for heavy duty
nitro workouts and abuse – load tested to 450 lbs
plus. These rings are made to exact specifications
of Olympic rings. Come with two textures on the
ring – smooth and light texture.
Comes with 1 inch webbing and ratchet buckles
and are fully adjustable. SGPT rings are
guaranteed.
2 rings and straps = $59.99. Shipping extra.
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