© Zach Even – Esh Performance Systems, LLC
All Rights Reserved. Reproduction without permission prohibited
https://UndergroundStrengthCoach.com
http://UndergroundStrengthGym.com
TABLE OF CONTENTS
Intro
Foreword
Chapter 1 Don’t Get Civilized
Chapter 2 Garage Gym Days
Chapter 3 Gym Atmosphere
Chapter 4 Training Smart And Hard
Chapter 5 Training For Performance
Chapter 6 Developing Superior Physical Conditioning
Chapter 7 Results Proven Program Design Methods
Chapter 8 Underground Strength & Sports Performance Methods
Chapter 9 Age Appropriate Training
Chapter 10 Training For Power & Speed
Chapter 11 Training Tips & Stories From 1989 To Present Day
Chapter 12 Underground Strength Gym Training Files
Sample Training From The Underground Strength Gym
The Expert Focuses On Results. The Amateur Seeks Fads And Gimmicks.
Final 12 Week Sample Training Plan
WARNING – DISCLAIMER
The author of this manual (Zach Even - Esh & The Underground
Strength Gym) is not liable or responsible, in whole or in part, to any
person or entity for any injury, damage, or loss of any sort caused or
alleged to be caused directly or indirectly by the use, practice, teaching,
or other dissemination of any techniques, information, or ideas presented
in this book. The information in this book is presented for educational
purposes only.
Consult your physician before starting any exercise program.
INTRO
By Zach Even – Esh
This has been an amazing & challenging journey since beginning my
career in the fitness, strength and conditioning industry. I honestly don’t
feel like I am part of the “fitness industry”. When I think about what I
stand for, what The Underground Strength Gym stands for, it is
STRENGTH. The STRENGTH Industry. Strength that goes beyond the
gym.
I have met my many of my best friends since starting in this business all
while doing what I love. I have also gone through some of my toughest
times in LIFE since starting my journey as a Strength Coach in 2002.
My friend Joe DeSena, founder of Spartan Race, often speaks about
finding your True North. I feel like our True North finds us, we don’t find
it. I can look back to my high school days and every book had a
bodybuilding magazine stuffed in the middle. My friends who were
athletes had me writing workouts for them.
By the time I was 15, my friends who played Baseball, Basketball &
Football had me writing workouts for them. I was always fired up to help
others. But you can’t help anyone until they are first ready and willing to
help themselves. So, as you read through this book, it’s ALL on you. You
either want to make it happen or you don’t. You must EARN it.
Since my time in high school wrestling, I’ve learned how powerful the
mind is.You’re attitude can make or break your success, both in the gym
and in life. I’ve been given the gift to coach, teach & mentor others, and in
turn, this flourishes to other areas of my life. It’s what embodies my
STRONG Life Philosophy, where strength transcends the gym walls.
When I coach you, either in person or from a distance, I don’t take that
opportunity lightly. Excellence is the ONLY standard. Death to
mediocrity!!
I am not here because of my own actions, writing this book, running my
gym, speaking at seminars, etc. As much as I do most things alone, I am
here because of a small crew of friends and mentors who always support
me, my family of course, the people who invest in my training products
(YOU!!) and the members of The Underground Strength Gym.
My father has been a mentor to me all my life. I’ve seen him do
everything most people say can’t be done. We moved to America when I
was 11 months old and I’ve watched my Dad build his own business and
climb the ranks through a relentless work ethic. He has taught me to stay
persistent and to believe all the time, no matter how tough, keep
attacking!
I grew up in the 80s so those times with my Dad taught me to be
outdoors and stay active. My Dad would take us to the park ALL the time,
we’d play Soccer & Basketball. Pick up games where I learned that if you
get hurt, you don’t sit on the sidelines. You get back
up!
My mother, who would always bring me to Israel to spend time with my
Grandparents. It is there I met my best friend, my Grandfather. My
Grandparents escaped the Holocaust and my Grandfather fought in
THREE different countries military; Poland, Russia and Israel! My
Grandfather built his own house and was a man of integrity. I remind
myself of how my Grandfather would laugh at me if he ever heard me
complain about my “problems” today. My Grandfather worked the night
shift, then, he would come home and work on the house, laying concrete
and planting trees. Building. Growing. Working.
My great friend and mentor, Alwyn Cosgrove, has guided me through
thick and thin when I first started The Underground from my parents
garage. Can there truly be a tougher man, a more genuine man out there?
Alwyn leads from the front, he is simply being himself, leading the way
and always giving to others selflessly, never asking for anything in
return. Alwyn shows me what it truly means to lead from the front.
Alwyn mentored me in my early years when he was going through Stage
IV cancer and never said a word to me about having cancer.
My homeboy, Jason C Brown, a great friend, a great motivator, always
making me laugh and always down to earth. Jason has educated me and
made me a better Coach every time we hang out. JCB and I were filming
DVDs before I even owned a gym and was training athletes from the
garage, the playgrounds and the local parks. Those DVDs are now inside
The Underground Strength Academy
(https://UndergroundStrengthCoaach.com).
My first Business Coach and my friend, Ryan Lee. Beyond Ryan’s
coaching is his friendship. A man who shows me what it means to truly
be a family man and a great friend. From my days of training others for
$5 per hour to speaking in front of thousands, Ryan has helped me
realize my true potential and what I was put on this earth for. His dinner
conversation with me in 2007 told me I was on the right path opening
the first warehouse location of The Underground Strength Gym in
Edison, NJ. Ryan said to me, I think you were put on this earth to make
people STRONG!
Joe DeSena, the Founder of Spartan Race, he has inspired me beyond
words. Simply knowing I am taking a visit to his farm in Vermont makes
me step up ALL aspects of my life. It is amazing how tough & blue collar
he is while building one of the biggest, global brands the world has ever
seen.
Chriss Smith, aka Quatro Deuce, the 42nd Black Navy SEAL. Like Joe
DeSena, simply talking or texting QD inspires me to be better at ALL
areas of my life. I aspire to have this type of influence and inspiration for
others where simply mentioning my name inspires you to take action
towards bettering yourself.
The members of The Underground Strength Academy, the Certified
Underground Strength Coaches from ALL around the world & of course
The Underground Strength Gym! I am beyond grateful for your trust and
support.
My brothers, who are quite crazy and all so different, no matter what, in
the end I must make you proud and set an example as well. We’re all
about becoming the very best we can be and that means to be awesome
& keep attacking life at all times.
Most of all, this manual is dedicated to my wife, Danielle, and our two
amazing kids, Summer and Ethan. The loves of my life who drive me to
be greater every day and to live life fully, so I can set the right example of
what it means to live a STRONG life. If I can’t make my family proud then
nothing else matters.
Without giving thanks and being grateful, I would not be here. Thank you
to all who have supported me and believed in me from day one. I am a
blessed man!
Now, it is time to enter the world of Underground Strength training!
Whether you are a combat athlete, a weekend warrior, a strength fanatic,
a Coach of any type, an athlete of any kind or just someone trying to get
back into shape, this style of training is for you. No rules, no fads, no
gimmicks, JUST RESULTS. Just train with pure freedom and allow your
training to become your art and your meditation.
Live The Code 365
Honesty, Integrity, Character, Commitment, Leadership, Work Ethic
--Z-Creator, Underground Strength Coach & Underground Strength Coach
Certification
Founder, THE Underground Strength Gym
Author, The Encyclopedia of Underground Strength & Conditioning
FOREWORD
First off, I want to preface this training manual as I began writing it
around 2003 or so, maybe 2004? I have edited the info MANY TIMES but
even with edits, my training methods and philosophy continue to change.
They evolve.
They evolve as I gain more experience myself, since 1989, I have been
learning, training, applying, coaching, reevaluating and making changes.
Don’t fear changing. In fact, chase it. Evolve or die. None of the writing or
information in this manual is written or locked in stone.
In addition to my own evolution and growth, humans are evolving and
changing. Not sure if we’re changing for better or worst, but I can
certainly tell you that through the years, the athletes showing up to train
at The Underground are weaker and less athletic than ever before. THAT
scares me. The only way to fight weakness is through strength!
I’ve passed the 10,000 hour rule LOOOOONG ago. From youth athletes to
Division 1
Universities to athletes prepping for Olympic trials, I have trained
thousands of athletes. The plan is never the same. I change plans on the
fly. This is the art of coaching. The more you learn, the more you will
evolve. Let this manual be a part of your learnings, not your only
learnings.
Listen to my STRONG Life Podcast, read my Encyclopedia of
Underground Strength & Conditioning and learn from other reputable
resources. Do not just look at the present but also read and learn from
the past. Some of the best information I have come across is from the
1970s and prior.
Chapter 1
Don’t Get Civilized
I was a teenager with my license and I had the freedom to drive to any
gym I wanted. Back in the 90s, there were gyms in every town. Chain
gyms like Powerhouse, World, Gold’s and a few independent gyms. They
were in my town or in the neighboring towns.
The majority of these gyms were outfitted with great equipment, but, the
ONE thing that had me seeking another gym and yet another gym was
the atmosphere, the music, the energy I felt through the gym walls.
I felt that lack of energy the moment I walked through the doors. Low
music, playing the radio (not a cassette tape) where I would hear
commercials every 5 minutes. Trust me, squatting 400+ lbs and then a
commercial comes on right when you walk the 405 lb bar out of the rack
is NOT good when you’re a teenager learning how to harness your focus
and the power of your mind.
In the late 90s I was watching Rocky on my DVD player. Rocky III to be
specific. For some reason, I kept rewinding the scene where Apollo takes
Rocky back to LA to train at TOUGH Gym. I took out a note pad and began
sketching the gym sign for TOUGH Gym.
I had NO plans on opening my own gym at the time as I was teaching and
not yet in my full time obsession of becoming a Strength Coach. From
there, I watched Rocky IV and another scene caught my attention. I kept
rewinding this particular scene where Micky tells Rocky, the worst thing
that can happen to a fighter is you get civilized.
Man, that line stung me in the heart. I always felt the frustration and even
anger when I would train in a gym where the majority were not serious. I
would literally feel the energy and fire in my soul getting sucked out of
me in these gyms. I had to find a change. I found that change in 1993 at
Diamond Gym, but more on that later.
The bottom line is this; if you’re reading this book, I know you can relate,
I know you feel that fire and passion burning in your soul. Do NOT
become civilized. Do not become the common man / woman. Keep your
edge. Sharpen the blade daily.
Chapter 2
Garage Gym Days
When I started training in my garage in 2002, it was the beginning of a
new chapter in my life. Today, we see MANY garage gyms, often times
outfitted with world class equipment. Times have certainly changed from
when I began in 2002.
Let me emphasize to you that a multi million dollar weight room is NOT
what gives you the edge. It’s the training. It’s not WHAT you, it’s HOW
you do it. It’s HOW you Deadlift, Squat, Clean, Jump & Sprint.
Whether you trail solo or you’re a Coach, do not allow your equipment to
be what determines your results. You can have excuses or you can have
results but you can NOT have Both.
In a garage, basement, shed, or anywhere else you train - You will create
your own world, your own atmosphere, your own training grounds
where there are no rules and records are always broken. Turn that
garage or basement into a proving ground, a place where no one can
steal your thunder. Pump your favorite music and set aside a time of 30 –
45 minutes that is undisturbed. Put up your own posters and pictures
that will motivate you. Remember Rocky 3 and 4 when Rocky goes away
to train? Well, he needed that environment to get back the Eye of the
Tiger. Remove the distractions and anything else that makes you feel or
think “normal”.
Do NOT become the common man / woman. Normal training = Normal
results. In today’s day and age, hard work is viewed as punishment. The
truth is, Hard Work is the Gift. If you can find a rare commercial gym
where they encourage hard training, you are in luck. If not, then build
your own. Find a way to make it happen.
Go completely raw with your set up. Spartan style and minimalist. My
friend Marty Gallagher, author of The Purposeful Primitive has a set
up in his backyard, in a shed. It’s an old power rack, an old bench and a
barbell. He’s had Tier1 Military training with him in his backyard. Again,
it’s not just what you do, it’s HOW you do it.
Dan John has spoken about his best training routine being 2 exercises
per workout, training twice a week.
Day 1 - Squat and Bench
Day 2 - Deadlift and Bench
Deadlifts were interchanged with cleans or snatches.
It’s so simple. it’s complicated.
When I first began training athletes from my parents backyard, it was a
very simple Spartan setup. At first it was just me training in the garage
and backyard, attacking my training and destroying my inner weakness.
Cold, hot, I didn’t care about the weather. It was mine. Iron Therapy is
the best therapy for me and likely for you as well.
One day, I was going to the local gym to get a protein shake and I saw a
few wrestlers training at this gym that I used to train before my garage
days. I watched them perform leg extensions, shoulder presses on a
machine, chest presses on a machine, etc. They were sitting down, lying
down and just going through the motions, no intensity and no struggle
with the guided machines. Nobody sweating, 1 guy was wearing gloves. It
was calm and relaxing. I couldn’t take it. I had to say something.
When 1 of them came over to say hi, I told him how I’m training athletes
from my parents garage. I was already visualizing training him like
Rocky III & IV, using stones, calisthenics, running through the streets, up
our stairs and hitting some old school barbell basics.
The days of Golden Era Bodybuilding and prior were excellent. These
lifters implemented powerlifting, weightlifting and then attacked
supersets of free weights, bodyweight and some machines.
Many of these bodybuilders were athletic, could perform hand balancing,
feats of strength and they actually were strong. Nowadays, many
bodybuilders look strong but they lack speed, power and athleticism. I
see plenty of bodybuilders who look strong but they can NOT perform
basic athletic movements like sprints, jumps or throwing objects with
power.
If all you’ve got is a barbell to start off, stick with ground based
lifting. You can always rig up your own lifting blocks using old milk
crates as well.
If you want to front squat, you have to clean the bar off the floor. If you
want to floor press and you have a training partner, you must deadlift
the weight to hand the bar off to start each set. Lift, Run, Jump.
When benching properly, it becomes a Full Body Lift. Your legs are
driving, your shoulders and back are tight. The bench press is a ground
based lift from a different angle. If you floor press, you still utilize full
body tension by squeezing from head to toe.
When squatting properly, your upper body is locked in, shoulders tight,
back tight and strong, abs locked in. Same on push ups….. Squeeze your
legs, hands gripping the floor. Training properly is when you learn to
integrate all of the body, even if the focus is just upper or just lower
body.
What is functional strength? Functional simply means that you are able
to use it effectively for what ever endeavor you are involved in. What are
your training for? Your goals? If your training is directed towards your
goals and daily tasks, then you are engaging in functional training.
Functional training for you might not be functional for a soccer player.
The training philosophies outlined in this book will give you functional
strength in a broad, general sense. The application will be towards a
broad spectrum of activities.
My favorite; Training for Life! Hey man, just be Strong, Tough,
Confident, Lean and Capable. Able to lift heavy or able to rep out
calisthenics. Able to sprint and able to do manual labor, picking up heavy,
awkward objects and not need to call others for help.
Picking up a weight from the ground and lifting it to your chest
explosively might be considered functional. Try lifting a sandbag up and
placing it on a platform or a picnic table next to you. This move has you
incorporate lifting from a low level and rotating. Training from angles
instead of just up and down is important in your training, you begin to
work what I call the “in between muscles”, the muscles that normally
don’t get worked from our standard free weight exercises.
We are not trying to mimic movements in sports. That looks awesome on
youtube but when it boils down to it, the old school basics consistently
deliver the best results. Consistency in and of itself delivers great results.
If you want to make progress, keep showing up.
Leave the sport specific training to the sports skill itself. Later in this
book I address GPP (General Physical Preparation), GSP (General Specific
Preparation) and SPP (Special Physical Preparation).
In a simple nutshell, We want to strengthen the muscles involved in your
sport / job tasks and improve the body’s motor behavior by training
correctly. The foundation of which is getting you STRONGER.
Back to Training at Home….
Another reason for you to train at home is that you will have the
necessary equipment that many commercial gyms do not have. And if
they do have the equipment, it is often a mock up version not built
properly unless you’re in a serious powerlifting gym.
If you get serious about things and start investing in equipment such as a
belt squat, reverse hyper - sure, it gets expensive but remember, you’re
investing in your own health. Those pieces of equipment will last you and
your own kids a lifetime. What price tag can we put on our health?
Instead of excuses we need results. Change your mindset and build it.
Training in a powerful environment with your own choice of equipment
will put you on the road to the success not only physically but mentally
as well. You will quickly see how this style of training has a great carry
over to the psychological aspect of your training
and in turn, your life.
I’ve worked with adult men in their 30s, 40s and 50s and I loved seeing
their confidence increase because of HOW we trained. It’s as if they were
still that insecure 15 yr old when they showed up to begin training with
me. As they got stronger, ate better and built that inner confidence, it
literally changed their lives. They achieved more success at work, family
and social life. Training for LIFE, that’s what we’re doing here.
We need the proper mental attitude, but that is probably another book in
itself. I will let the results of the training prove to you how it transforms
your mindset and life. Just do the work, don’t overthink it. My personal
quote is, It’s so simple, it’s complicated.
Do NOT complicate the training or nutrition. Instead, I will outline key
methods you can use quickly and without complications for excellent
results in your mental & physical journey. I’v been training since 1989, I
have seen so many fads and gimmicks come and go, yet the basics
continue to be the best. The basics will never let you down.
When I first made the transition from commercial gyms to my own
garage, I had the most basic, Spartan set up.
- I bought a 300 lb weight set from Costco. I also had a curl bar w/ this
weight set.
- Flat Utility Bench, 50 + 100 lb dumbbells from newspaper classifieds (I
used my Dad’s tool box to incline the flat bench)
- Dip Bar from newspaper classifieds
- Squat Stand for $110
Those workouts were brutal. Even though I was limited on weights, I was
pretty darn strong so 300 lbs wasn’t a challenge for me, in turn, I wound
up doing a lot of higher reps on the barbell. THAT was a challenge. The
dumbbells being only 50 and 100 lbs pushed me as well. There was
nothing in between so it was 50 or 100! This forced me to find a way to
make it all work.
Here’s a run down of how I implemented the basics, simple and
savage:
- Squats for 10-20 reps
- RDLs for 10+ reps
- Bent Over BB Row (overhand & underhand)
- BB Hang Cleans
- Shrugs for 15+ reps
- Heavy BB Curls
- Lunges, Curls and Benching were ALL done with the 50s and 100s
- DB Step Ups
I bought a stereo system so I could crank my own tunes. Of course, that
was in the stone ages so nowadays all you need is your iPhone and a
small speaker that blasts. Sometimes, the best music is listening to your
heart beat and heavy breathing!
I trained 3 x week and made tremendous gains in my parents freezing
cold garage. I created an e book called The Gladiator Project, it’s inside
https://UndergroundStrengthCoach.com and also on my Amazon author
page here: https://www.amazon.com/Zach-Even---Esh/e/B00LA6RTA2
I basically did a 3 way bodybuilding split but trained more like a
power- bodybuilder. On the weekends I would sometimes go to a Gold’s
Gym about 20 minutes away mainly because I wanted a gym with heat!
Day 1 - Shoulders, Arms
Day 2 - Legs
Day 3 - Chest & Back
This was way back before iPods so when I traveled to a commercial gym,
I was fired up and had no time to listen to depressing radio music with
endless commercials. I was stuck training with a Sony Walkman for those
of you who were around as teenagers in the 80s and 90s, you know what
I’m talking about. Most gyms played such horrific music it would steal
your thunder. I always loved loud music, be it rock, rap, house music.
Classic Rock - anything loud.
As I got older, I learned to block out the noise and didn’t care what the
music was. When you’re younger, you get caught up in circumstances
and let the music dictate your mood, which is not a good thing.
Chapter 3
Gym Atmosphere
My own experience in training at countless gyms has taken me literally
through much of NJ, and at times, other countries! I found one place,
Diamond Gym, in 1993, about 30 minutes away that suited me perfectly
when I began to take bodybuilding seriously.
The gym was dark and dungeon like. The music was loud, very loud!
Never was a radio station playing, only CD’s in order to avoid the
annoying commercials that came on every 5 minutes like the typical gym.
The loud music put all the lifters in the zone. It also made it too loud for
conversation, so distractions of small talk never occurred, keeping the
gym a serious place, a dead serious place, nothing less. Too many other
gyms have people reading the newspaper and doing the same exercises
using the same weights year after year. Their lack of results speak for
themselves, unfortunately. If the stereo was shut off for a minute in these
“normal gyms” you would hear everyone chatting up a storm. It sounds
like a crowded coffee shop. That’s not my style. I need intensity and high
energy.
When I entered this gym there was a certain smell in the air. The smell of
hungry gladiators pushing themselves mentally and physically to new
limits. Everyone was sweating. Heavy weights were dropped on the floor
constantly and no one told us to be nice to the weights. We were there to
go to war against ourselves and our training partners.
If a CD was being changed you heard no one talking. All you heard was
the beautiful sound of weights clanking together, weights being dropped
to the floor and people grunting while pushing out those last few reps
that separate the men from the boys.
My training partner was a former wrestler. I knew my best training
partner would have to be a wrestler for him to be able to understand &
accept the intensity of the workouts. Pain tolerance was not a problem
for either of us and we pushed each other to our limits and beyond. We
may have even trained TOO hard.
We did forced reps, negatives, drop sets and any other intensity
technique known to man. When building muscle and strength, you have
to be careful with those intensity techniques. Back then I really couldn’t
control my intensity. I was so fired up I wanted to destroy the gym and
make my training partners quit.
These bodybuilding intensity techniques are NOT what I recommend for
performance but I will say this; There are times in training the athlete
when the rules of training must be broken. Challenges must be thrown
out there and athletes must learn to get Comfortable being
Uncomfortable.
When I hear about college football players ending up in the hospital for
doing 100 reps of squats with bodyweight and then pushing a prowler
the length of a Football field, I am shocked. In college, you are at your
prime. Your body and mind can withstand almost anything IF you are
trained up.
No one should ever stop training, competitive athlete or not. When the
college athletes have a break, the serious ones come back to The
Underground, even if they only have a day or 2 off during Thanksgiving.
Don’t volunteer to be weak or average. Strength is a choice, so is
weakness. Push yourself to go beyond what the “normal person” would
do.
During my days as a bodybuilder, I recall my partner getting nauseous
and taking trips to the bathroom, even during a shoulder workout! We all
had the eye of the tiger. We pushed each other on every set and every
training session. It taught me the crucial importance of being in a great
environment surrounded by like minded people.
Diamond Gym reminded me of the gym Rocky trains at in Rocky III,
TOUGH Gym. When Rocky walked in he saw all the boxers had the eye of
the tiger, when was the last time you saw this in a gym, in your training
partners? The environment pushed Rocky to a new level that he never
trained at before when he was “training modern”. Mick told Rocky that
the worst thing that can happen to a fighter is to get civilized. I agree.
Even as you get older, be weary of becoming “normal”. Soft,
undisciplined, weak and unable to fend for yourself or handle your own
business is no place for a man or woman.
Chapter 4
Training Smart AND Hard
As years and years passed, I evolved into my own training style and
moved away from the bodybuilding specific training. This change
happened to me around late 90s when I began to listen to my body and
started to train alone. I remember throwing out all my bodybuilding
magazines (Hundreds & Hundreds of magazines) and I gave away all my
Bodybuilding books. I regret giving away those old books though,
unfortunately, not everyone respects information and those older books
were great.
I felt this gut instinct coming over me, telling me the need to train
optimally, to listen to my body and so I began a 4 day bodybuilding split
but I took a day off after each training day, 2 days off after leg day.
This sounded contrary to what everyone else was doing. Take a day off
after every training session? 2 days off after leg day? YES! It worked
Great! I always felt a slight decrease in energy on my 2nd training day, as
if I needed some extra fire to get after it.
I wanted to test how I would feel, both physically and mentally, by taking
that 2nd day as a rest day, it would fire me up for the next training day. It
worked to my advantage. I urge you to listen to your body. Note that my
training got better, I actually trained harder. I wasn’t trying to avoid the
work. This is not a green light for you to make excuses.
I loved the feeling of getting stronger and training hard. I lost
interest in competing in bodybuilding but my admiration for The
Golden Era Bodybuilders inspired me more and more as I reached
my late teens and early 20s. I began to train like them and admired
their thick, granite like physiques.
I even borrowed their attitude towards building basic, dungeon like
gyms and having great training partners. Read about the
Bodybuilders from the 60s and 70s and the training environment was
often mentioned. Strong, motivating training partners were often
mentioned.
My new training split looked like this:
Day 1 - Chest, Bis (Light Triceps)
Day 2 - Back (Light Biceps)
Day 3 - Shoulders, Triceps (Light Biceps)
Day 4 - Legs
I chose exercises and a training system that resembled the Golden
Era greats like Chuck Sipes and Dave Draper. Those guys were
STRONG and Jacked. I wanted to build a body that was strong for
performance, not just appearance.
In addition, I added some extra volume to my arm training. I put those in
parentheses when I would throw in an extra exercise for 3 or 4 sets of
high reps. The extra arm work boosted my numbers in the bench press
and overhead press.
On my non lifting days I would go fora run, go man biking or somedays I
would simply catch up on resting and catch a mid day nap. Training is
not just what you do in the gym, it’s everything you do that contributes
to your progress or lack of progress.
I can sense a mile away when an athlete I train is not following through
on their lifestyle (nutrition, sleep, etc). It ALL counts. Very few athletes
can achieve long term success by short changing their lifestyle and
nutrition habits.
The way I train athletes today is often an upper / lower split or a
full body training session. The organization of the training revolves
around a few crucial components:
- Time of year (Immediate Off Season, Deep Off Season, Pre Season, In
Season, End of Season / Peaking Time)
- Athlete Needs & Goals
- Communication with Athlete
- Assessing Athlete During Each Training Session
- Communication with Sport Coaches / Support Personnel (ATC, PT, etc)
- Communication with Parents
- Personality Trait of Athlete
As complicated as this might sound by looking at the factors above, it’s
not as complicated as many try to make it out to be. Maybe I am saying
this because of my decades of experience, but let’s say you don’t have
decades of experience. There are times where you listen to your body
and times when you push through.
There are times when you stay the course and times when you decide to
go completely by feel. Technique is always # 1. Do not sacrifice technique
to post something on your Instagram. I believe social media has caused
more injuries than ever before, with people doing legitimately crazy
things just so they can get more views or likes. Be smart and disciplined.
Trust Your Gut Instincts…..
After I left bodybuilding, I felt a calling inside of me to prove to myself
that I could put all my training to the test. I had transformed myself
mentally, not just physically and I knew the mindset was my missing link
from my high school wrestling days.
I was coaching Wrestling since graduating high school and I felt that it
would not leave my soul. I was training hard and my mind always felt as
if I was training for something.
At the time, I didn’t grasp or even think of “training for life”. I was young
and not experienced enough in life to think that way just yet.
I was watching early days UFC and Pride Fighting and saw how many ex
college wrestlers were successfully competing. I did some searching
around in my area and found a school that taught Shootfighting. They
also taught some Grappling and Muay Thai. It wasn’t super organized but
I loved getting in there and scrapping. I could take down anyone and felt
the benefits of my “old school” strength training compared to what I did
in high school, which was lots of bodybuilding pump up, machine based
training.
My lack of technique in BJJ was what ultimately hurt me. Even against
smaller opponents, technique wins! The more competitive I got with my
wrestling and Grappling, the more I suffered numerous injuries that
sidelined me for more than just a few months. Knee injuries and shoulder
injuries hit me quickly. The years of leg extensions, leg presses, upper
body machine work and basically, very little ground based training did
me in. My muscles were strong but my joints lacked durability.
The forced reps and intensity techniques beat up my joints and some
athletes are just genetically more durable than others. These are ALL
things to consider as your training evolves and as you train others if
you’re a coach.
In response to my frustration from my knee and shoulder injuries, I
began researching how to properly train for the sport of grappling and
mixed martial arts. At the time, the best wrestlers were from Russia so I
did all I could to find the training methods of the old Soviet Union, now
Russia.
The book from Dr. Yessis, Secrets of Russian Sports and Fitness Training
is highly recommended. I actually have the original version, which was
called Secrets of Soviet Sports and Fitness Training.
I read that book in 2004 and I believe it was first written in 1974. I
couldn’t believe how a book written 30 years ago had information that
was decades ahead of current day America. In 2004 “functional training”
was a craze and the magazines and internet had you believing that
functional training HAD to be standing on a wobble board or balancing
on a physio ball.
True “functional training” is training that meets the demands of your
sport / work. And again, those basics in free weights and calisthenics
have a great carry over for the majority of sports / work / life activities.
I didn’t care what the name of any training method was, instead, I looked
at results first and foremost. I saw the best wrestlers in America were
often times farm boys and had what I called Brute Strength. These
wrestlers often came from areas that were tough and required them to
work with their hands. The rumor is that every wrestler in Pa has a
garage or barn with a climbing rope. Is this true, I don’t know. But I do
know that I’ve seen more successful wrestlers coming from tougher
areas than they do from the nice areas. I remembered the annual Pa vs NJ
all star wrestling match, Pa would win the majority of the time.
Dan John & John Welbourn have often said there are 3 factors that
play a major role in the success of athletes: Genetics, Geography and
Opportunity. If you grow up in a certain area of Texas, it is likely
Football is religion in that area. In the town I currently live in, it’s
Basketball or Surfing. Nobody in this town is pounding on my gym door
to grind out heavy squats. Why? Geography!
Opportunity is what we make of it. In certain areas, you have access to
great coaches, in other areas, not so much. So you either must travel or
find a way. Convenience and Excellence are never found on the same
road and most people prefer convenience over excellence.
When I began training athletes in my backyard, I built my own
equipment and made it happen with my creativity. I had tree logs for
them to carry, squat and lunge with after we cut down an old cherry tree
that was dead. I had them swinging sledge hammers for 100 reps on the
old tree stump, climbing rope that I slung on a high tree branch, carrying
stones and overall training like farm boys.
When I shared this information, people called me an idiot and made fun
of me. But I knew 1 thing that they didn’t. This training was producing
results. These boys were becoming BEASTS. Compared to the majority of
“functional trainers” who had athletes balancing on balls and doing
circus tricks, we were busy doing REAL work.
I knew that if I was to transform these athletes, it was going to have to be
a blend of scientific training, mental training and of course sports skills
which would be on their own. The training had to produce results. I used
methods based on science and blended them with my experiences and
knowledge.
I was training wrestlers, baseball players, basketball players, football
players and track & field athletes (sprinters, jumpers and throwers). Our
training was their GPP. Their sports skills was their SPP. Because of my
background in bodybuilding and exercise science, I was attentive to
technique and understood proper mechanics.
Unfortunately, during high school, I read all the bodybuilding magazines
which in the 90s they spoke about squeezing the muscle, getting the
pump and feeling the muscles. I knew this could not make up the
majority of our training if I was going to produce results worth taking
notice. Powerlifting was rarely heard of. Weightlifting? I never heard of it
minus my 1 experience in Israel in 1989 with Andrei whom I wrote
about in my Encyclopedia of Underground
(http://UndergroundStrengthBook.com). In high school, I had no
mentors and my Coaches didn’t know anything about proper
performance training. My Coaches would be at the local gym training one
body part per day, 25 sets per muscle group. I was on my own and made
a lot of mistakes training for show when I had to train for performance.
Pain and regret are powerful teachers.
Today, I own hundreds of magazines from the 40s through the 70s,
THOSE magazines are amazing. Health & Strength, Muscle Builder &
Power, IronMan Magazine and Muscular Development - These magazines
had a blend of all forms of training in them, from bodybuilding,
powerlifting, weightlifting, calisthenics and simple nutrition methods.
You can find these magazines on eBay and I suggest you make the
investment. Read those magazines and you will see the guys benching
150 lb Dumbbells, Squatting 405+, Barbell Rows with 315 +. As I always
say, You can’t fake STRONG!
The workouts in this manual can be applied to any sport or for those of
you who just love getting STRONGER. They have been proven on several
thousand athletes that I’ve trained in person at The Underground
Strength Gym, D1 Universities and through my seminars. Thousands
more have invested in my online training programs and used them for
themselves or for their own coaching others / gym members.
This doesn’t mean that bodybuilding is eliminated from our
programming, it simply means at ALL times, we’re finding the best ways
to train for performance. Bodybuilding definitely has it’s place. You’ll
need to be creative and open minded. The goal is to keep building
strength in your mind, body and spirit.
If you’re wondering what other books and resources I recommend,
definitely use the search bar on my blog at https://zachevenesh.com where I share videos on my recommended resources.
Search for terms such as powerlifting books, strength &
conditioning books, favorite bodybuilding books and of course,
listen to my STRONG Life Podcast, you can find every episode on the
blog as well:
https://zacheven-esh.com/category/podcasts/
https://itunes.apple.com/us/podcast/the-zach-even-esh-stronglife-podcast/ id740235285?mt=2
Chapter 5
Training for Performance
Let’s dig into performance. Performance for sports and performance for
life / work Bodyweight training is a big component to improve your
strength and muscular endurance for sports.
My best selling training course is an ALL Bodyweight training program
called Bodyweight Bodybuilding. It’s essentially the conjugate method
applied to calisthenics.
https://zacheven-esh.com/bodyweight-bodybuilding/
In the beginning of a program for new athletes, regardless of age,
whether they are middle school, high school or college athletes, I like to
use a lot of bodyweight exercises to get the body prepared for heavier
free weight type exercises and odd object training in the near future. For
adults, sometimes they are so deconditioned and weak that they can NOT
perform basic calisthenics. Sometimes for adults, it’s better to implement
lighter free weight exercises to build their base, then incorporate
calisthenics.
What’s interesting is that since my garage days and through these years,
the athletes continue to show up weaker and weaker, both physically
and mentally. The world is changing and the addiction to phones, video
games and lack of hard / smart training through sports and physical
education is only hurting kids. Coaches who used to be tough actually
fear being tough on kids nowadays. They will be reprimanded because
parents and kids think hard work is punishment, truth is, the work is the
gift!
Even at The Division 1 college level, I see incoming freshman as well as
upper classmen struggling on proper technique for bodyweight squats,
push ups and pull ups. This is unacceptable. Technique first, then
intensity.
Don’t use poor technique, regardless of the exercise.
This is a great article w/ videos on some of my favorite Bodyweight
Bodybuilding Exercises:
https://zacheven-esh.com/top-10-bodyweight-exercises/
There is a progression to everything in training, and one key component
of smart training is always looking at the long term. Often times to move
forward you need to take a step or 2 back. I’m not interested in who can
squat 500 lbs and bench 315 yet they can’t do a pull up, can’t jump, can’t
sprint or move their body.
That is what I call Strong & Useless. I wrote about this in my
Encyclopedia of Underground Strength, where I see high school kids
coming from a Football weight room program that is solely focused on
numbers, not technique, not movement and not overall athleticism.
You can squat 405 but can’t perform bodyweight lunges? The Squat
means NOTHING if you can’t move. Movement first and foremost. Do not
be the Coach or athlete or allows this, and worst off, do not allow poor
technique on these big lifts. It’s a lack of discipline in the coach or athlete
who allows the lifter to continue butchering the big lifts with poor,
dangerous technique.
When you compete in ANY sport, nobody gives you bonus points because
you have the biggest squat. And, when I see power cleans and squats that
are focused on numbers alone, I see half squats and instead of a solid
clean, I see a jumping jack with a back bend. NOT safe!
Even when your days of competitive sports are over, you must continue
to live the Gladiator lifestyle through clean eating and mean training. It’s
a mindset. You’ll need longevity via smart training. The more
experienced you get, the more you learn not to kill the big lifts or they
will kill you.
I see too many adult men who look like a walking train wreck. They look
10 years older than their biological age, they have no muscle tone and
look like they would get hurt taking out the trash.
Don’t ever lose your edge. Training is beyond the physical, always.
The convenience of bodyweight training is endless. Most of the
calisthenics exercises require no equipment or you can go to a local
elementary school / park and get in an awesome training session. From
beginner to advanced, you can have regressions and progressions to
intensify or simplify bodyweight training.
For example, the beginner athlete performs regular push ups, perfectly.
The advanced athlete will perform clapping push ups or close grip push
ups or weight vest push ups. Many beginners at the youth level and even
high school kids are unable to do 1 push up, so we regress even further,
elevating their hands on a bench.
You can change the position of your hands, arms and legs to work
different muscles and change the pressure we place on the body. I have
found great benefit in implementing calisthenics as jump training after a
through warm up. Then, again implementing calisthenics as accessory
exercises after the main lifts.
Here’s a sample warm up and training session I recently took
athletes through, and you’ll see where the calisthenics get worked
in to this group:
Warm Up (12 Minutes)
1) Movement Prep - Jogging, Skipping, Carioca, Animal Crawls, Hops.
2) 3 Broad Jumps + 50 ft Sprint: 4 x
3) Partner Wheel Barrow 2 x 50 ft
4) Walking Lunges x 50 ft + 5 Clapping Push Ups 2 x
1A) Bulgarian Split Squat 2 x 10 / 10
1B) Recline Row 2 x 10
2A) 1 Arm KB Clean & Press 2 x 5 / 5
2B) 1 Arm KB Row 2 x 5 / 5
2C) 1 Arm KB Shrugs 2 x 5 / 5
3) Push Ups x 50 reps AFAP
Training:
1A) BB or Double KB Push Press 5 x 5
1B) Box Jumps or Triple Hurdle Jumps 5 x 3
2A) Trap Bar DL 5 x 3
2B) ANY Bodyweight Pull 5 x MAX (Pull Ups, Weighted Pull Ups, Rope
Climbs, Recline Row)
3A) Sleds 3 x 150 ft
3B) Band Face Pull 3 x 15
3C) DB Triceps XTs 3 x 15
* Various abs and band pull parts are sprinkled in throughout entire
training session, usually getting in 5 - 6 sets by the end of the workout *
Notice how calisthenics and jumps are part of the warm up and the
training session? The varied bodyweight pulling on 2B allows me to
guide and challenge each athlete appropriately. If the athlete needs more
speed I might recommend 2 or 3 sets of 3 reps of explosive, chest to bar
pull ups. If the athlete needs more strength I will recommend 3 x
weighted pull ups, then last 2 sets max reps of recline rows.
Note the jump training, sprints and calisthenics in the warm up and 50
reps of push ups before we jump into the full training session. It’s a LOT
of work but we are boosting GPP dramatically and also challenging the
athletes mentally. Our warm up not only makes them better physically
but it also makes them stronger mentally. From a safety stand point, they
are ready to go both physically and mentally. Another note, the athletes
who went through this warm up and training session were NOT our
beginners.
Building Your Own Equipment / Finding a Way……
If you’re crafty, you can build your own pull up and dip bars. Build your
own monkey bars. I’ve seen people do this in their own backyards, it’s
super inspiring to see this. I never want to hear the weak excuse, what
can I substitute for this exercise?
Most equipment nowadays is super affordable or you can find
commercial grade equipment on auction web sites for pennies on the
dollar. Gymnastic rings and a sled can take your training a LONG way. NO
substitutes, just get the equipment and find a way to make it happen.
With Gymnastic Rings:
- Pull Ups
- Recline Row
- Push Ups
- Bodyweight Triceps Extensions
- Scare Crows
- Face Pulls
Get a Suspension Trainer and you can place your feet in the stirrups,
now you can intensify the calisthenics and add even more variety to your
calisthenics.
Even an advanced lifter / athlete should incorporate body weight
strength training in his / her routine. Every athlete I train, including
myself, will use more than one bodyweight exercise each workout,
especially during the warm up portion.
When I train the college wrestlers, I implement a full blown Gymnastics
and Plyometric routine into the warm up. I recorded some of these warm
ups and mini seminars, they are on Video inside of
https://UndergroundStrengthCoach.com
The next portion of our strength training involves free weights and
bodyweight training together. If you have no access to free weights,
implements such as sand bags, wheel barrows, sledge hammers, stones,
logs and buckets of sand will work very well.
Remember, Don’t get civilized! Build the base of strength AND
athleticism. The odd objects get athletes working in odd positions, which
is great preparation for the odd positions that happen during
competition.
How badly do you want to get STRONG? When you want it, you’ll find a
way, if not, you’ll find an excuse. That being said, the athletes who
struggle with calisthenics, I give them a few calisthenics to do on their
own, at home, a few times a day. The majority of middle and high school
kids need this extra work. Why? Because they don’t do this in their
sports training, at home or in Physical Education.
And, if they do calisthenics, the are often performing them incorrectly.
Teach proper technique and then have the athletes do low reps in the
morning, afternoon and evening. For example, a new middle school
athlete will be encouraged to do this every day:
5 Push Ups + 5 Squats in the morning, after school and at night.
A high school athlete who struggles will be given a total number of reps
to hit daily on push ups: This week do 20 reps total per day, next week
30, then 40 and eventually 100 reps per day, Monday through Friday.
Raise the standards. What numbers should a middle school athlete be
able to perform in push ups? High School? College? What about
standards for heavier athletes vs lighter athletes in calisthenics?
In my early days of The Underground Strength Gym I had a great
Summer crew of high school and college football players. 1 of the college
players was a D3 Offensive Lineman, he weighed 275.
He was able to perform legless rope climbs, handstand push ups, ply
work / jumps for upper and lower body. Seeing him train the same as a
125 lb wrestlers inspired me to say, Strong is Strong! We expect the big
guys to be agile and explosive like the light guys and we expect the light
guys to be strong like the big guys.
This helped us and inspired the kids to eliminate excuses. It doesn’t
matter how big or small you are, Strong is STRONG! For the most part,
yes, your lighter athletes will be more competent in calisthenics but as a
Coach, you must instill belief and higher standards in all athletes.
Looking back to the 1800’s and early 1900’s there were no machines in
training, Physical Culture was how the strongest men trained. They
implemented free weights, Kettlebells, Indian Clubs, medicine balls and
of course, calisthenics and gymnastics. Even the big, circus strongmen
trained in basic gymnastics, able to perform handstands and had
balancing.
Books such as The Way to Live & Goerner The Mighty demonstrate just
how strong these men became through Kettlebells, Dumbbells, Barbells
& Calisthenics. These men also ate very basic. It was their relentless
dedication and consistency with the basics that produced their
extraordinary results.
Those men back in the day were called circus strong men, others were
also wrestlers. Not only did they look strong, they WERE STRONG! They
had tremendous strength (even
by today’s standards) and were able to use their muscles to lift enormous
weights, lift cars, people and other odd objects.
They could lift hundreds of pounds over head using one arm, such as
200+ lb dumbbells in the snatch or jerk. Real strength will come from
using unusual / odd objects such as stones of all types, kegs, barrels and
sandbags. These odd objects develop a very unique type of strength.
When you blend odd objects with free weights and calisthenics you can
develop extremely strong, athletic and tough athletes.
My friend Matt Wenning utilizes very high rep warm ups to build
tendons and ligaments before he even begins lifting heavy. I’ve done this
with great success myself and with the athletes I train.
It is helped me rebuild and strengthen old, nagging injuries. I’ve
implemented this with college athletes as well. Unfortunately, many
coaches tend to rush through warm ups and don’t give the warm ups
much respect. With a more in-depth, well thought out warm up, you can
reduce injuries and improve results both in training and sports.
Here are a few sample high rep warm ups after we’ve gone through
our first portion of the warm up which includes movement, light
weights w KBs and DBs,
calisthenics, sleds, bands and plyometrics / jump training.
1A) Band Face Pulls 3 x 15
1B) Back Extensions 3 x 15
1C) Band Triceps 3 x 25
======
1A) Incline DB Bench 3 x 33 (Half the set elbows out, half Palms in)
1B) Band Pull Aparts 3 x 33 (half the set overhand, half underhand)
1C) Banded Lat Pulldowns 3 x 33 (Vary angles of pulling, hand positions,
etc)
========
1A) Banded Leg Curls x 100
1B) Walking Lunges x 100 (50 ea leg)
1C) 45 degree Back XT x 50 reps
The above are just samples of what I would call The Part II warm up.
Maybe because I am getting older, but nowadays I take much longer on
my own personal warm ups. I use sleds, Mark Bell’s hip circle, lots of
bands, calisthenics and light DBs. I feel better prepared, both physically
and mentally for hard training when I have a solid, thorough warm up.
After the warm up, it’s time to get busy.
Sometimes I have access to machines and I will go through a mini
bodybuilding circuit before I hit the heavier free weights. A sample
bodybuilding circuit might look like this for me:
3 - 4 Rounds:
A) Lying Leg Curls x 15 reps
B) Varied Grip Lat Pulldowns x 15 reps C) Varied Tricep Pushdowns x 15
reps D) Rope Cable Face Pulls x 15 reps
E) 1 Arm Cable Side Raises x 10 / 10 reps
If I am feeling it, I add weight each round and the 15 reps slowly
decrease to 12, 10, 8 reps and I get some heavy machine and cable work
in.
For the heavier, overweight athlete, there is a BIG benefit in getting in
some machine work in a bodybuilding style. I have seen athletes who
look like they drink beer and never touched a weight in their life. They
have man boobs and beer bellies, skinny arms and no muscle tone, ALL
at the age of 15.
Athletes like this, I encourage them to train with us at The Underground
AND join the local gym with their friends. I want them adding muscle and
using machines. The other side of the coin is the athlete following
through on simple, basic nutrition guidelines.
If they follow through or not, we can see this a mile away. Nothing fancy
here with nutrition. I love what I see on nutrition from the old school
muscle magazines of the 60s and 70s. Unfortunately, foods are much
different today than way back then, but the basics of eggs, meats,
potatoes, rice, fruits, trail mix and minimizing processing junk goes a
LONG way.
For those who do use the local gym, You do not want to waste time
when training. Don’t BS with others if you’re in a globo gym. Don’t use
your phone or check your phone every 5 minutes. If you run a business
like I do and need to record videos, etc, just record 1 set and then focus
on training. Keep it pure, stay focused. I honestly miss the days of NO
business and NO phone.
I once threw my phone over the NJ Turnpike Bridge, but that’s
another story for another time!
Organizing The Training for Performance:
1) Use the warm up to prepare the athlete mentally and physically. The
warm up should also build athleticism. Tailor the warm up not just for
the individual, but for the training session ahead. If it’s an upper or lower
body day, prepare the support muscle accordingly.
- Upper body days should get appropriate shoulder prehab / rehab
work. Lots of band work for the shoulders (pull aparts, face pull all from
various angles), chest support incline cuban press, soft tissue work on
upper back, pecs, etc as needed.
- Lower Body days require the back and trunk to be prepped properly,
as well as the hips and knees, ankles if jumping. Sleds, Mark Bell’s hip
circles, pause squats, split squats, dead bugs - prepare the trunk with
stability and get the body and mind prepped up for the work ahead.
2) After a thorough warm up, incorporate speed work.
The speed work can come from any of the following:
- Jumps (Box, Hurdles, Broad Jumps, etc)
- Med Ball Throwing (Throws for distance, to partner, slams against wall
or floor from various directions)
- Upper Body Plyometrics / Speed Calisthenics
The speed training and explosive work also mentally prepares the
athlete to be explosive, even when moving the weights, NOT just
during warm ups. Dr. Fred Hatfield, aka Dr. Squat, created CAT
(Compensatory Acceleration Training). This means even with heavy
weights, you are exerting max force in an effort to move ALL
weights with speed.
There are certainly times when we slow down the tempo, pause the rep
at different places, etc but for the most part, we want to see athletes
moving big weights with speed.
* Every training session is an assessment. Who needs more / added
speed work? The athlete who makes his first few reps look the same
as his last few reps.
Some athletes are genetically slow and / or have NOT trained with any
speed / explosiveness ever. This athlete might require lighter weights
(Dynamic Effort) more often than heavier weights. Or, this athlete might
be best served when you add more jumps or med ball throws to his / her
training to develop the nervous system for more explosiveness.
How Many Reps?
As far as how many reps and sets to do, this is a key portion of your
program. I still lift heavy and with low reps on the big lifts (Squats,
Cleans, Bench, Deadlift, Snatch, etc) but as I’ve gotten older, I am very
careful not to kill myself on the squats, deads, cleans, etc.
My motto is this: If you try to kill the deadlift it will kill YOU.
Most athletes do NOT have the skill, knowledge or discipline to
maintain proper technique on the big barbell lifts if you go for high reps.
The advanced lifter can do this but remember, an advanced lifter is
different than an advanced sport athlete.
In the deep off season, I will incorporate a few challenges of high rep
squats or trap bar deadlifts. Or, during a circuit I can manage the lifter
with a light load and incorporate light sumo or conventional deads,
benching, etc with higher reps using warm up type weights.
High reps are better served using dumbbells and calisthenics. I will use
these after hitting a heavier, big lift.
Here is a sample training session where we go from speed work to the
heavy strength and then the rep work for muscular endurance,
hypertrophy and strengthening connective tissues. This is influenced by
Westside Barbell and what I’ve consistently found to produce results.
After a thorough warm up, Full Body Focus Session:
1A) DB Snatch 5 x 2 / 2 (Speed Focus)
1B) Box Jumps 5 x 4
2A) Floor Press + 2 Chains ea. Side: 1 warm up x 10 reps, 4 x 4 heavy
2B) ANY DB or KB Row 5 x 5 / 5
3A) Band Resisted Push Ups 2 x 15-20 (Place Mini Band Around Back)
3B) Chest Support Rear Delt Raise 2 x 15-20
3C) Sandbag Carry 2 x 150 ft
4A) DB Hammer Curls 2 x 15
4B) Chain Side Raises 2 x 15
4C) Various Abs 2 x
The training session above is a blend of speed / power, strength, muscle
building, muscular endurance & toughness. The athletes will be pushed
to attack this workout, various abs and lots of band shoulder work is
snuck into the entire session. We finish the session with soft tissue
smashing and mobility work as needed.
I have found that I can add intensity to calisthenics, dumbbells, sandbags
and kettlebells with training athletes. The heavy powerlifting /
weightlifting is intense in our deep off season. During the season, you
auto regulate the intensity of the basic strength lifts accordingly.
When we train for Strength, there are many different types of Strength.
Athletes need more than absolute strength which is your heavy 90-100%
or 1 RM type efforts. We also have strength endurance, muscular
endurance, power endurance and strength speed to name a few more.
Strength work is traditionally done in the 1-5 rep range.
It should be emphasized that, in any given athletic activity, strength
rarely manifests itself in only one pure form unless you’re a powerlifter,
weightlifter or track & field thrower. The different components usually
appear mixed and vary according to different activities or different times
during competition.
STRENGTH is defined as the capacity to use muscle activity to
develop internal tension and external resistance against external
forces, or to overcome these forces (Hartmann & Tunnemann,
2001)
RELATIVE STRENGTH refers to the ratio between an athlete’s
maximal strength and bodyweight. Combat athletes and
Gymnasts often have high relative strength because of all the
pushing, pulling, lifting they do against others.
STRENGTH ENDURANCE (also referred to as Muscular
Endurance) is the capacity to resist fatigue in strength
performance over a relatively long duration. This is where you do
sets for low reps (3 – 6 reps) but do a larger volume of sets –
sometimes up to 10 sets, w/little rest periods, no more than 1
minute (very challenging). This way you are using moderately
heavy weights for longer periods of time. Your body becomes
better at handling heavy loads (exerting heavily) for extended
periods of time and in turn becomes more efficient in staying
strong during the duration of competition.
POWER is sometimes referred to as speed strength. Power is
your ability to overcome an external resistance by developing a
high rate of muscular force. For example, if you can bench press
300 lbs and it takes you 5 seconds to push off your chest, and I
can bench the same weight but it goes up in 2 seconds, I have
more power in that specific movement.
We tend to recognize explosive power when we see it. Think Bruce Lee
punching or kicking someone. He’s extremely explosive and his kicks /
punches literally destroyed his opponents!
Training for power requires moderate to light weights, lower reps (1 – 5)
and fast repetition tempo. Training for power is an advanced method and
should not be attempted until you have a solid foundation of strength.
Beginners and intermediates will develop greater power as they get
stronger and build muscle.
You can train for power by jumping, throwing med balls and utilizing
lighter weights on barbells and dumbbells (Dynamic Effort Method). As
you become advanced, you can add bands to movements to increase RFD
(Rate of Force Development).
The bands will encourage your mind and body to power through the
bands to finish the rep, be it in a box squat, bench press or band resisted
pull ups. I have found the simplest way to implement power training is
via various jumps and med ball throws. A great resource / book is
Explosive Power and Jumping Ability for All Sports:
https://amzn.to/2IKoPeI
As you continue a set with more repetitions, your power decreases
because your body becomes more fatigued. Often times, scientific studies
have found that generous recovery periods (3 – 6 minutes) should be
used when training to improve power.
For example, Scholich (2003) recommends a recovery period of 90 – 240
seconds between bouts of power training to ensure optimum recovery.
From watching countless athletes train using moderate loads with low
reps (power focused training), I have found that their mind tends to lose
focus as rest periods exceed the 90 second parameter. I have frequently
used rest periods of 45 – 90 seconds during power focused training,
sometimes even less.
THAT is the art of coaching. You read 1 thing but learn to apply it
differently in the real world.
Which is more effective, the longer or shorter rest periods? It’s tough to
be specific unless a case study with many athletes was performed, or
unless I can measure their power output through a tendo unit. But, when
analyzing various sports and the competitive event, power is required
throughout an event, sometimes in the beginning or the end (Wrestling,
Swimming, Sprinting the 400 - 800 mtr and even longer).
- The swimmer needs to kick into high gear at the end of a race
- The runner (ANY distance) must sprint the final stretch of the race to
win or come in the top 5
- The wrestler must explode to escape from bottom during an overtime
match
- The full back must explode through the defensive line at the end of a
game
There are MANY scenarios where an athlete must explode during the
end of a game
/ match while he is fatigued. This is where training / practice must be
implemented to meet these demands; training for power, even when
fatigued. There is a large mental component here as well.
If you don’t train hard in practice, it will show up and expose your
weakness during game day!
NOTE: Many of these principles can be tweaked for your own goals /
individual needs or for training other athletes of various abilities (high
school, college, adult, etc). Young athletes are different than those in
college; physically & mentally. The weekend warrior has different
requirements as does the beginner to Underground Strength Training,
who may not be as physically prepared as a young athlete.
Even though I give guidelines here, they are just that, guidelines. Change
the sets, reps, weights, rest, etc. as you feel necessary. Apply this info, test
it and then change to your own.
This is where the art of coaching comes in. Listen to your athletes and
yourself and adapt accordingly. I have some athletes who respond well to
a high volume of training with high intensity while others thrive on less
intense workouts done less frequently, more of an optimal style. If I
trained them all the same then the results would certainly not be as
good.
How can we train for these traits, referred to as special strengths?
Your training will need to change often in order to develop these traits.
This is the conjugate system, where we regularly rotate the exercises to
avoid the body from adapting to the training.
Training for Strength requires heavy weights, doing 3 – 5 heavy sets
(not including warm up) per exercise for 1 - 6 reps per set, perhaps going
as low as 2 or 1 rep (90% & above) if you are highly advanced. Rest
should be approximately 60 - 180 seconds between each set, but, getting
away from any science, we still like to go fast here and usually rest 1
minute at most.
Advanced powerlifters and college athletes might do as many as 8-12
sets of 1-3 reps with heavier weights.
If You’re a beginner or intermediate, keep the reps clean. Avoid grinding
reps too often. You should be able to have energy left for 1 rep when
finishing most sets. If technique is on point, then your last set can be a
max with proper technique.
It is not necessary to train to max muscular fatigue unless you are an
advanced lifter (this is when you can no longer lift the weight under your
own strength and need assistance from a partner).
Notice that as a set gets more difficult, your speed becomes less.
Although you may not feel or realize, as the set continues, your maximal
effort becomes less and you are not working on strength as you go
beyond 8 reps.
The advanced lifter can maintain a high level of power output all the way
through their final sets. This is not just because of their physical
preparedness levels, it is also because of their aggressive mindset /
attitude. You must continue to WILL yourself to perform explosively,
even when you feel the fatigue coming on.
As a set continues and fatigue sets in, form tends to diminish on beginner
or intermediate lifters, which can lead to increases in injury. For the
young athlete, low reps and higher sets serve best here. As you become
more advanced you can gauge your own needs better and determine
what works best for you in strength development.
Here are Various set and rep parameters for beginners and
intermediates on big lifts such as squats, bench or deadlift:
2 warm up, 3 x 3 heavy @ approx. 75% 1RM
2 warm up, 5 x 2 heavy @ approx. 85% 1RM
2 - 3 warm ups, 10 x 2 @ approx. 60-70% 1RM
5 x 5, adding weight each set until last 2 sets are a tough 5 RM
The good ol’ staple of 5 x 5 tends to work great! But, athletes get bored
quickly so switch it up every 2 - 3 weeks.
Training for Strength Endurance requires implementing
CHALLENGING body weight exercises such as weighted pull ups, hand
stand push ups, weighted parallel bar dips or using heavy weights for
low reps & high sets. It also comes from heavy odd object or strongman
movements executed for high sets and low reps.
We do a lot of weighted push ups at The Underground Strength Gym. We
use chains around the neck, around the upper body or a weighted vest.
We perform push ups on the floor or on rings. Dips are used if you have
healthy shoulders so thetas an exercise I incorporate by feel. We also
perform band resisted push ups.
Push ups, pull ups, hand stand push ups, parallel bar dips as I just
mentioned are tough to do, and are some of my favorites, especially
when adding weight through weight vests, weighted back packs,
weighted belts, etc. Doing 1 pull up might be difficult for you & we can
improve strength simply by doing 1 rep at a time, aiming for a grand
total of 10 throughout the span of the day, or 15, etc.
Strength Endurance is your ability to lift heavy weights / exert strength
for extended periods of time.
5 x 5 is a great blend of strength and endurance. You can do this for
squats, presses, trap bar deadlifts and other supplement exercises such
as weighted push ups / weighted pull ups, 1 arm rowing, etc.
Another favorite rep range I like to implement is either 5, 4, 3, 2, 1 or 10,
8, 6, 4, 2.
Here are samples of each:
The athlete finishes heavy or speed floor presses, and we follow up with
this: A) Log Clean & Press x 10, 8, 6, 4, 2
B) Mixed Grip Pull Ups x 10, 8, 6, 4, 2
Another Option is to perform heavy Dumbbell / Kettlebell Rowing
starting at 5 reps, going to 1 rep, then reversing this and zero rest
between sets. The only rest is when 1 arm work is rowing, the other arm
is resting:
1 Arm Row Running The Rack Style: 5, 4, 3, 2, 1, 2, 3, 4, 5 reps.
For example, I would perform this 1 Arm Row Complex with these
weights:
60 x 5
70 x 4
80 x 3
90 x 2
110 x 1
100 x 2
90 x 3
80 x 5
70 x 5
I have also done this 5, 4, 3, 2, 1 rep range with 1 arm rows coupled with
pull ups. This is a heavy horizontal row coupled with a bodyweight
vertical pull. You can do push / pull, an upper / lower, a push / push or
any other type of couplet to challenge the body.
Here is a sample of Push + Push Couplet for Strength & Power:
1A) Bench Press 5 x 3
1B) Burpees or Plyo Push Ups 5 x 3
The Bench Press would be heavy followed by the explosive push ups.
Jumping while under fatigue forces the body to recruit more muscle
fibers.
This can be done for lower body with:
1A) Pause Squat 8 x 3
1B) Hurdle Jumps 8 x 3
Strength followed by Speed work or vice versa is the contrast
method. It is excellent for athletes. Athletes need strength & speed. As I
always say, NO such thing as weak and successful.
For the athlete who struggles with bodyweight exercises, I give them
some guidelines and encourage them to work on their calisthenics when
at home or in Phys Ed class, every
day jump up on the pull up bar and hit a set of pull ups with perfect
technique.
This is called GTG or Grease The Groove. Here is a Great article on
GTG:
https://zacheven-esh.com/grease-the-groove/
GTG is excellent for developing strength. Once a baseline of strength is
developed, you can begin implementing bodyweight couplets to develop
strength endurance / muscular endurance.
Perform the bodyweight exercises with shorter rest periods in between
each set (30 seconds – 1 minute) and try doing 4 – 6 sets per exercise
(maybe more if you are feeling strong) and reps will vary greatly here
according to your strength levels. Pull ups you may only be able to get 5
or 6 at a time, maybe even less. Some athletes can do more, up to 20.
I started doing 20 + pull ups by age 14 because I practiced them so often,
always varying my grip to attack the pulling muscles from different
angles.
It’s important you understand WHAT you’re doing and WHY you’re
training the way you are. Otherwise, it is difficult to meet your goals and
attack your goals. Understanding and learning the training methods and
principles, not just blindly following them will give you the edge.
Although there are months and months of sample programs here, you
will do best if you tweak them for your personal benefit, or the benefit of
your own athletes if you’re a Coach.
Sample muscular endurance bodyweight only workout, performed
as fast as possible:
10, 8, 6, 4, 2 reps of each in a circuit:
A) Squat Jumps
B) Lunge Jumps
C) Clapping or Regular Push Ups
D) Pull Ups / Chin Ups
Sometimes I like having my athletes do low reps on pull ups, sometimes
2 or 3 reps only, but they will do 6, 7 or more total sets, pulling
explosively on each rep. This way they are pulling explosively on each
rep, exerting maximum force on each rep and the tempo of the exercise is
as fast as possible. When you train towards muscular fatigue, your reps
start slowing down and your exertion lessens with each successive rep.
When training college or my advanced lifters, I might perform a
bodyweight power circuit before we lift heavy. Sometimes for Time
or sometimes for specific sets.
The below can be done for 10 x 3 reps or for 7 minutes of max work:
A) Box Jumps (High Box) x 3
B) Plyo Push Ups x 3
C) Mixed Grip Pull Ups x 3
*DO NOT CONFUSE SPEED & CONTROLLING THE EXERCISE FOR A
SLOPPY, OUT OF CONTROL REPETITION!*
If you are having trouble controlling a weight, lighten up and / or slow
down until form is mastered. As you gain strength & control, you will
start feeling more comfortable with speeding up your rep tempo while
using heavy weights or light weights. As always, technique is # 1 priority.
Do not sacrifice proper form to lift heavier.
If I am short on time I do Bulgarian split squats, then chin ups, followed
by dips with no rest in between movements. I will do this for maybe 10
minutes straight.
Any single leg exercise will do, or a squat jump as well.
A) Bulgarian Split Squats x 10 / 10
B) Pull Ups x 5-10 reps
C) Dips x 10-20 reps
You can also use a barbell lift for the first exercise, here would be
another sample for a 10 - 15 minute circuit when on the time
crunch:
Sample 1: 15 Minutes x MAX Work:
1A) Sumo DL x 3
1B) Pull Ups x 6
1C) Push Ups x 12
Sample 2: 15 Minutes x MAX Work:
1A) Double KB Clean & Press x 5
1B) Recline Row x 10
1C) Push Ups x 10
Sample 3: 15 Minutes x MAX Work:
1A) Sandbag Shouldering x 2 / 2
1B) Rope Climb x 1
1C) Ring Push Ups x 10
The above sample workouts develop strength, endurance and mental
toughness. They will also build size because of the density training performing a lot of work in a short period of time.
There’s not too many valid excuses for missing a training session, even if
you only have
15 minutes. Doing 1 exercise is 100% more than Zero!
I’ve done these time crunched training sessions when I was short on time
and had a hectic day, but I did not want to let the day go without some
form of training. Here’s a sample I recently did in my garage and
sidewalk:
5 Rounds:
A) Ring Pull Ups x 5
B) Hanging Leg Raise x 5
C) Sandball Shouldering or Sandball Squats x 5
D) KB Farmer Walks x 200 ft
E) Push Ups w/ Hands on KBs x MAX Reps
The above training session I only planned on doing pull ups and carries.
But then I started getting warmed up, more so mentally. I got fired up
and kept attacking. Sometimes the goal is to just do 1 exercise because
you know, once you get moving, your attitude changes and your body
begins to respond.
The less you do, the less your body wants to do. Movement is the best
medicine. The more work you do, the more your mind and body want to
do. Feel free to add some form of sprints, prowler pushes or jumping
rope as well to these circuits.
As always, my hand spacing and grip changes on pull ups, push ups and
dips. Constantly add variation to your workouts to keep your muscles
working from all angles. I bet you if every athlete out there did this
workout twice a week he / she would be in awesome shape compared to
their current fitness levels. This training is aggressive and challenging.
The easy stuff doesn’t produce results.
Through the years, I have noticed a consistent trend: athletes and
people in general are getting weaker and weaker. Not just physically, but
also mentally. Any kids knocking on your door to mow the lawn or
shovel the snow? When I was 8 years old my brother and I would shovel
5 or 6 houses a day on snow days.
The problem is that many athletes do not take strength training
seriously. Too many schools have a part time weight room supervisor
who is simply NOT an expert when it comes to athlete development and
sports performance.
On my STRONG Life Podcast I interviewed Dr. Andy Galpin & asked
him WHY high school boys are showing up at my gym unable to perform
push ups, have man boobs, beer bellies and have skinny arms.
He said because they do not do anything outside of sports practice and
maybe some lifting at the local gym. That is NOT enough, he said. In
addition, as I mentioned above, Andy said the lack of manual labor makes
them weak.
The kids who live in more rural areas or have to work with family on a
farm or a Summer job of landscaping, those athletes tend to be fit and
strong. So as you can see, it’s not enough to just train in the gym. You
must do work outside of the gym.
Good Enough is The Death of Greatness.
Changing the Norms of Physical Education…..
These habits start young. Phys Ed teachers need to step it up. Why
are middle and high school kids unable to jump rope? Unable to do
1 push up? We need to bring STRENGTH back to the forefront!
When I pass by the local high school, I see 20 kids sitting on the
bleachers, 20 kids just walking slowly (is this acceptable exercise?) and
maybe 20 kids playing the game. The
PE teacher is off to the side doing nothing. There is NO standard of
excellence here. It’s a shame because those kids get cheated.
I would like to see more Physical Education teachers educated on proper
strength and conditioning methods. It could be as simple as
incorporating calisthenics, sleds and carries into the overall curriculum.
Because Phys Ed classes in middle school and high school tend to be so
crowded, the equipment should be made, accumulated over time and
teachers should apply for grants.
Day 1 for a warm up could be a calisthenics circuit going from 10 down
to 2 reps (Squat Jumps + Push Ups x 10, 8, 6, 4, 2). Next class, the warm
up would be 3 sets of carries. Next class, the students would sprint with
sleds coupled with push ups and other calisthenics. All of these options
are 100% more than zero!
Breaking The Norms of Traditional Strength Development…..
In the early days of Westside Barbell VHS tapes (I recommend you try to
find these old tapes), their original Special Strength VHS tape showed the
crew doing safety bar box squats for 30 sets of 2 reps! 3 guys in a group,
1 guy after the next. You can’t fake strong!
I recall watching that VHS tape at night while watching my son and
daughter who were just babies. I was fired up to get into my garage and
see how much weight I could handle for 30 sets. The Westside Barbell
Crew is some of the strongest powerlifters in the world. This is advanced
training to the highest degree. What was most impressive is that every
set and every rep was explosive, all the way to the final, 30th set.
When I see an athlete slowing down and grinding reps, I might have
them drop the weight 25-50% and then do 3 x 3 speed work on the same
exercise, or 1-2 x of 10+ reps for hypertrophy yet still working the
technique of the same exercise. This gives them extra practice and also
allows them to work more on the weak areas.
Notice how I always emphasize variety & experimentation, constantly
learning and always being a white belt. As soon as you think you’re too
good to learn or you’re good enough, it’s over!
Athletes are all so different, some kids are age 14 but look 18, and vice
versa. This will change the way they train. A young athlete can improve
athletic performance on almost any strength training program because it
is a new stimulus. After some time training through, the program should
be solid and well planned.
What are you training for? Have a goal. Organize the training to
meet your goals.
It’s So Simple, It’s Complicated!
For the young athlete, I like using the lower reps with free weights. Lots
of 5 x 5 or on dumbbell movements I’ll do a descending rep pattern: 10,
8, 6, 4, 2 reps. This way as
they get fatigued and / or add weight, cutting off 2 reps each set keeps
technique in check.
Some of the lifts are better served with a 5, 4, 3, 2, 1 rep range. I will do
this with a 1 arm clean & press, trap bar deadlift, etc.
You can still become strong by doing sets of 5 with sub maximal loads.
It’s one of the most old school, results proven set-rep protocols. I use it
very often to this day but like anything else, your body will adapt so the
exercises must be varied as do the sets and reps.
Bodyweight exercises might be different with regards to rep ranges. On
Pull ups, you may only be able to do 1 or 2 reps. I’ve seen the same with
push ups. So for this athlete I might have them do 5, 4, 3, 2, 1 on push
ups. On pull ups I might tell them to get a total of 10 pull ups, resting as
long as needed to get all 10.
The Mental Barrier
I’ve seen athletes struggle to get 2 or 3 pull ups and through proper
training they are hitting 10 pull ups in a few weeks. On the flip side, I’ve
seen athletes create a mental barrier, where they consistently get stuck
on 3 pull ups or 5 pull ups and they can’t break that barrier. This is
where the athlete needs the coach to help him / her break through that
barrier mentally first & foremost.
If an athlete is NOT OBSESSED about getting better, their gains in
strength will hit a wall. Unfortunately, some athletes don’t really care,
they’re just there to be part of the team. I’ve had to tell athletes that they
do NOT Need a Strength Coach to get better at calisthenics. There’s NO
reason to be struggling to do 6 or 10 push ups for 6 months with no
improvement.
When I was in 7th grade and began doing push ups, it was after every kid
on the block beat me in arm wrestling one night. I went home and began
doing push ups that night! None of this wait until tomorrow BS. I failed
on the 3rd rep. I got 2 push ups! It was sad. I told myself that once I can
do 20 push ups, I’ll start winning arm wrestling matches. I planned on
doing 1 additional push up daily until reaching 20 in a row.
The next morning I did 3 push ups. That same night, I decided NOT to
wait till tomorrow, so I did 4 push ups. The next morning, 5 push ups. I
said to myself, I’m not waiting 3 weeks to do 20 push ups! I’m gonna do
push ups morning, afternoon and evening! In one week, I was doing 20
push ups. Why? Because I became obsessed!
No matter how good or great your training program is, the results are in
line with the athlete’s mindset, nutrition and overall lifestyle. 2 athletes
can train side by side for a year. 1 athlete will make some gains and the
other will add 20 lbs of muscle and transform him / herself like nothing
you’ve ever seen. Why? 1 athlete was obsessed and did ALL the right
things in AND out of the gym, the other, he was just “happy to be part of
the team."
Injuries with Calisthenics?
That’s the good thing about calisthenics. Most athletes are not going to
get injured on bodyweight training unless they try something wild. A
beginner will struggle with calisthenics and their mechanics might be off.
Once they get stronger, the mechanics and overall technique
dramatically improve.
It is common for athletes to struggle on:
- Squats (tight hips & ankles)
- Push Ups (upper back crumbling, elbows flaring, abs sagging)
- Lunges (upper body collapsing, knees caving in, ankles wobbling)
- Pull Ups (Legs Swinging, body squirming)
If you get too scared, you’ll end up trying to do “corrective exercises”
when the reality is, all of these collapsing, tight, wobbling areas are
primarily happening because the athlete
is WEAK. The stronger we get this athlete, the better the mechanics and
technique become.
Beginners might do this at my gym as part of a warm up which is
like a workout for them:
1) Push Ups + Recline Row 5 x 5
2) Squats + Band Pull Aparts 3 x 10
3) Walking Lunges + Back Extensions 3 x 10
From there, some KB or DB farmer walks coupled with sleds. Then a few
sets of DB curls with some abs, then some grip work. It looks so basic and
simple yet it’s powerful. You can watch the athlete get stronger literally
every training session!
Lots of band pull apart get snuck in there as well as some basic ab work.
Then, I tell the athlete to do the morning, afternoon and evening Grease
The Groove method.
- 10 squats & push ups in the morning
- 10 lunges & push ups after school
- 10 squats & 10 push ups at night
Unless these kids start getting jobs working landscaping, they are not
going to get stronger unless you give them daily calisthenics. Every day,
get better!
Lessons from Louie Simmons
One interesting way of training for strength endurance is doing exercises
for longer periods of time under tension. I learned a lot of these
ideas from Louie Simmons in my early days as a Strength Coach. I
would call Louie on the regular, every week when I was a teacher during
my prep period. We’d chat on all kinds of training methods and he’d
share stories with me.
He used to train PRIDE fighter, UFC Champion and D1 national
champion, Kevin Randleman. He had Kevin doing chest presses with
dumbbells on a stability ball for up to 10 minutes using dumbbells as
heavy as 70 lbs. Kevin used to get exhausted on his back during fights
and would often times get submitted by the higher skilled fighters
because of his lack of submission skills. Louie found that if Kevin could
improve his muscular endurance from his back, he could escape instead
of getting exhausted.
Louie tried to make this movement more specific by placing Kevin on a
ball (similar to being on his back, squirming with an opponent on top of
you). This movement can also be done on the floor as a floor press using
dumbbells or kettlebells as well.
If you have shoulder issues, use the physio ball for benching and push up
variations, ab work as well. The physio ball is excellent for training and
you might assume I don’t use such tools but this is a great tool.
Another interesting workout looked like this for Kevin Randleman:
1. power clean x 1 rep
2. hang clean x 1 rep
3. hang clean and press x 1 rep
The 3 rep Barbell Complex above made up one set, each rep was done
after the other without placing the 205 lb barbell down. Kevin would
then rest for 30 seconds and repeat again. This went on for 10 minutes
and this workout was used for strength & power endurance. The 205 lbs
was Kevin’s fighting weight.
Mark Bell told me when he was a pro wrestler training at Westside,
Louie would take 10 exercises as a circuit and have him do them
each for 1 minute:
- Banded Box Squat
- Glute Ham Raise
- Bench + Chains
- Farmer Walk
- Sleds
- DB Tricep Rollbacks
- DB Hammer Curls
- KB Swings
- Push Ups
- DB Bench on Physio Ball
THAT is a brutal circuit. It’s also something you can do lighter during a
deload aka reload week. I’ve used circuits with the wrestlers I train and
sometimes ALL athletes need a circuit. It’s good for them both physically
and mentally. Athletes get bored if your workouts aways have the same
style or organization.
There are MANY ways to get an athlete better and sometimes the “best
way” has been used so often they need a break. You might take a week
and do team strongman challenges, bodybuilding / high rep work
including some machines and cables, all calisthenics, etc. Auto regulation
comes when the Coat can assess the athletes and understand when they
need that change.
Here is another strength endurance workout I have used with
grapplers / combat athletes utilizing a sandbag, doing 5 reps per
movement. This is more of a full body strength endurance work out and
also allows the athlete to work on conditioning and toughness.
1) zercher squat x 5
2) zercher good morning x 5
3) zercher reverse lunge x 5 / 5
4) bent over row x 5
5) clean & press x 5
6) shouldering x 5 / 5
I would implement sandbag complexes like the above with our wrestlers,
BJJ and Judo athletes. Those guys were tough and they loved it. It was
brutal on the grip as well. Big Football Players can perform some
sandbag complexes to raise their GPP levels in the off season. Hockey
players can use Sandbag complexes. Swimmers can use sandbag
complexes. Strength never discriminates.
Training for power requires lower repetitions, mostly in the 1 – 5 reps,
using moderate loads (40 – 75 % of your 1 RM). Matt Wenning, a world
record holder in powerlifting told me that as he got more advanced, he
would use 30-40% for his speed training, often times with
accommodating resistance (bands & chains).
Your sets will increase here due to the fact that we are training the speed
endurance factor, and should be around 5 -10 sets per movement. To
properly train explosive power and speed, you want to learn to stop
BEFORE you slow down, not just when you slow down.
Speed Work can be performed with free weights, calisthenics /
plyometrics, throwing objects, jumps and a wide variety of sprints / hill
sprints.
I trained with Matt Wenning at his gym and experienced a speed bench /
upper body training session: We did 8 x 3 reps on the banded bench
press to start. After the 4th set, we benched with a different style,
pausing on the chest or pausing mid way down. Matt was changing his
rep style every other set that day. He told me his body is used to the
training so he needs to constantly vary how he trains. Every other set
Matt was changing his grip on the bar, where he paused the bar as well
as the rep tempo. This is the conjugate method, the constant rotation of
exercises to attack weak areas and develop greater strength and speed.
It is advised to rest longer in between power exercises (2 – 4 minutes) if
you can keep your focus, and at other times rest only long enough to
allow your partner to do a set. If the 2 – 4 minute rest protocol is too long
for you to stay focused, you can perform some active recovery
movements. This might include some light work for the abs or upper
back using bands and bodyweight, perhaps some specific mobility work
such as the couch stretch on squat days, pec smashing on upper body
days, etc. The extended rest time is used to allow the Central Nervous
System (CNS) ample recovery time.
During Sprinting, if you’re training for power, you’ll need the full
recovery unless you’re a combative athlete or an athlete who needs to
perform with repeated bouts of power during competition. In that case,
you sprint and rest less than optimally (incomplete recovery) to teach
your mind and body to demonstrate power while under fatigue (Power
Endurance).
Charlie Francis did this with his sprinters; Once they broke a record, the
sprint workout was over. If he saw a Runner was ABOUT to slow down,
he stopped the sprints. The key with implementing sprints for speed is to
follow the protocols above with some give and take. Charlie was training
world class sprinters and the majority of us reading this are likely not
training world class sprinters. Just keep in mind what you are training
for, common sense will take you a LONG way.
I love using Sprints & tag games for ALL of our athletes, whether they are
field or court athletes isn’t the point. Sprinting and running as fast as you
can is one of the purest forms of speed and power training.
I will use various starting positions when sprinting / racing / playing tag
games (on belly, on back) which are all GREAT for speed development. I
do them often with our athletes when weather is warm and we go to the
park. It’s so simple yet so powerful.
Here are a few samples I’ll implement, some of them are races
against a few other athletes, others are organized in lines:
A) mountain climbers + sprint
B) Half kneeling + sprint
C) Lay on back + sprint
D) Eyes closed push ups + sprint
Here is a Video with acceleration drills for power development:
https://www.youtube.com/watch?v=cxjF1wpVLYw
Here are some Hurdle Drills w/ Acceleration Drills:
https://www.youtube.com/watch?v=lxs8egCof5Q
You can search my YouTube channel for words such as “sprint” and
“speed” to see many videos to give you a visual of what we do.
Hill Sprints
Unfortunately, I just don’t see kids sprinting hills much anymore, let
alone sprinting on the streets, racing against one another, playing tag,
etc. ALL of these are great methods for developing explosive power and
speed.
Hill sprints are a bit safer for the non field athlete who isn’t used to
sprinting as you’re less likely to strain a hamstring on the hills vs flat
surface sprints. Don’t get picky on hill sprints. Some small hills take 5 10 seconds, other big hills take a minute or longer.
Walter Payton was famous for running hills as a Football player. Payton
said the hills are what led to his longevity & legendary success in the
NFL. Payton explained that “I try to kill myself when training” - meaning,
he pushed himself to the brink. Payton wasn’t worried about the science
of speed training. Instead, he attacked and pushed himself beyond
“optimal”. It was a mental exercise for Payton. His training went Beyond
the Physical.
Jerry Rice did the same thing. He attacked hill sprints. He also caught
bricks to strengthen his hands. The great athletes are always finding a
way, as many ways as possible to separate themselves from everyone
else. They don’t search for optimal. As an athlete or a Coach or a parent,
these are things to think about.
As a parent myself, I can’t push my own kids maximally. They will need
to do this on their own. But, athletes can do this for themselves. Coaches
who train and mentor other kids, with the proper understanding of
assessing athletes, you will know when the athlete is ready for a maximal
workout vs an optimal workout.
Not everyone is fortunate enough to have hills nearby for sprinting hills.
We can always find a way and develop power and speed with opening
the mind and getting creative. Some of my favorites movements for
power are plyo push ups, jump squats, broad jumps, medicine ball
throws & tosses, kettlebell throws and tosses and light weight free
weight exercises with higher speed using bands and or chains.
At The Underground Strength Gym we incorporate a lot of box jump and
hurdle jump variations. Athletes get bored quickly so use your
imagination and switch things up. When I have room and open space, I
like to combine jumping or throwing and immediately going into a short
distance sprint.
- Throw a medicine ball in any direction + sprint
- 3 Broad or Hurdle Jumps + sprint
- Broad Jump with medicine ball for 3 reps + sprint
Repetition Tempo
One more thing I want you to understand when training for power is the
tempo of your exercises. This simply means how fast you should move
your body or the weights. When training with free weights, first of all,
there should be near perfect form for all athletes, and text book form
w/beginners. The last thing you want to do is increase chances of injury
because you allow poor / dangerous form.
- Beginners will move weights and perform exercise under control
- Intermediates can begin throwing med balls, sprinting and learning
how to explode on the concentric phase of an exercise
- Advanced lifters can learn how to perform both eccentric and
concentric with speed AND not lose technique
I always remind athletes and coaches, there is a difference between
moving a weight with speed and control vs moving a weight with speed
yet NO control / sloppy technique.
What does “near perfect form” mean? After training athletes on an
almost daily basis since 2002, I’ve learned that athletes will not move
weights like a trained weightlifter or powerlifter. If you expect them to
lift like an experienced weightlifter, we have a long road ahead of us.
It takes time before I find an athlete ready to start benching or
deadlifting with bands. Athletes who lack consistency in the weight room
are a different scenario than the weightlifter who trains for years and
years without ever taking a break. Advanced athletes are NOT advanced
lifters.
Sometimes, you need to be OK with technique variations that meet the
needs (physical and mental needs) of the athlete. Some athletes need to
attack their training and THAT gives them confidence in sports. You
might see an athlete going for a heavy trap bar deadlift and maybe the
shoulders are not perfectly retracted, that’s OK. As long as this is not an
ALL the time thing. In addition, these are opportunities to assess the
athletes and to create training that builds the weak areas when and
where form breaks down.
Other athletes are so locked up from years of over specialization or
perhaps lack of activity that getting them to move better would take a
LOT of dedicated time to mobility, flexibility and other physical therapy
type training, like FRC / Functional Range Conditioning.
We only have so much time for strength & performance work with
athletes so you must learn how to get them better quickly with what you
have. And for some athletes, just getting them stronger helps them move
better!
I’ve trained some younger teen athletes who moved like old
geezers. They literally would hunch over to pick up anything and
everything because they didn’t know how to squat, their hips were
so tight and they have ZERO foundation of strength ad athleticism.
It’s actually sad to see this. This athlete is not going to show up for
mobility training. And as a Coach, I need to implement what I would
describe as “strength stretching.” I will incorporate exercises that
strengthen and mobilize the athlete to improve movement.
Sleds, Lunges, Bulgarian Split Squats, Push Ups, Band Pull Aparts,
Overhead PVC Squats, Frog Jumps and also playing tase games, throwing
medicine balls, etc. When the gym is quieter then I can give an even more
dialed in approach. I give these athletes homework to do at home, on the
daily: couch stretch, walking lunges, pause squats accumulating time
throughout the day, push ups, running bleachers at the local football field
and more.
If we could get every kid to work on a farm for a summer, that would
solve a lot of these weaknesses and mobility issues. But times are
changing and so we must BUILD these athletes.
Linear Periodization
Sometimes these ultra weak athletes need to get pushed into going
beyond sleds, calisthenics and carries. I held off on back squats and trap
bar deads, etc because I felt they weren’t ready until finally, I said F’ it,
it’s time to FORCE them to move. Put a bar on their back and start
moving some weights.
After a while, you can only do so much sleds and calisthenics. If the body
is not being forced or challenged to be strong, then stagnation occurs.
The body doesn’t feel threatened to get stronger.
These kids would begin squatting with just the bar. Then 55 lbs. next
week 65, then 75 and so on. It was amazing to see that from the free
weights, the loading of their tissues, challenging them mentally,
challenging them to focus, it ALL improved their ability to move better.
Did their squats look beautiful? No, they are beginners! But it had a
profound impact on them both physically and mentally. I could literally
see their confidence grow during every training session.
Eventually, by adding 5 lbs a week with some basic linear progressions,
these once upon a time weak kids were now doing Box squats with 135,
155, 165. Trap Bar Deads with 205 lbs, benching 135 lbs. When you start
off squatting 65 lbs and then squat 165 lbs, you can look back and realize
that is more than double where you started.
I used barbell basics and linear periodization to build them UP. It would
often be 10 to 15 sets of 2 - 5 reps. Adding weight maybe every other set
to keep dialing in technique. On the last 2-3 sets I would go lighter with
the athlete and then have him do some rep work.
The reps build muscle and the athlete also gets a great pump from this.
The pump inspires the athlete. He can literally feel his muscles growing,
stretching and improving. It inspires them to do more work! Instead of
adding accessory lifts, I used extra sets of lighter weight on the same
exercise as their accessory lift.
Since I Began training athletes in 2002, I Would say there has been a
tremendous DECLINE in athlete competency. I call this the deevolution of athletes, where they are showing up weaker year after year.
Weaker physically and mentally.
I see a HUGE advantage in our athletes who began training with us in
middle school compared to the high school kids who were trained
incorrectly. As Louie Simmons says, there are 2 ways to train; the right
way and the wrong way.
I’ll see our 7th grade athletes moving better and lifting more than a new
15 or 16 yr old high school athlete who spent 2 years in his weight room
maxing out every month and training incorrectly. It’s a shame and I hope
more HS Coaches are reading this book and educating themselves. I’ve
had enough mediocrity in HS weight rooms for a few life times.
When my kids are in HS, if they are told they have mandatory
weight room, I’ll be questioning the Coach so I hope he is ready to
demonstrate his competency to me.
- How are you consistently assessing the athletes?
- How are you working around injuries?
- How are you training in season? Immediate off season? Deep off
season?
- How far out do you plan training?
- What is auto-regulation?
- What does the warm up look like?
- How are you tracking progress?
- How are you challenging, inspiring, mentoring the athletes?
- How often do you check the weight room equipment? Clean the weight
room &
equipment?
- What books have you recently read on training / life / success /
leadership / team building?
- How do you handle the ultra motivated athlete in the weight room?
- Do YOU train?
If you’re a parent of an athlete, you MUST have knowledge or you can
not ask questions. Do NOT leave the training of your child in the hands of
someone who is training everyone the same and has ZERO knowledge of
proper sports performance training.
You can see who was trained the wrong way or who IS being trained the
wrong way when you watch them move, not just in sports, but in how
they walk, run, pick things up off the ground, etc. The term “strength and
conditioning” is a disservice, this is why I like to describe what we do as
“Strength and Performance Training”. We go beyond just strength, just
conditioning. It’s overall performance, both physically and mentally.
Tempo Contrast Method
This is an interesting method of varying your training for advanced
lifters. You will be varying the speed of the exercise during the same set
of an exercise. For example, on the barbell squat, let’s say you have a
weight where you can complete 10 perfect reps. On reps 1 and 2 you
lower yourself slowly, taking 5 seconds up, taking 5 seconds down.
Then on reps 3 and 4 you move slightly quicker, 3 seconds downs, and 3
seconds up. This allows the athlete to work the muscles & tendons
differently, and keeps the body responding to a new stimulus.
Then on reps 5 - 10, you bang them out with speed and perform all 5
reps without pausing in the bottom or top.
Cal Dietz has systematized an approach with his Triphasic training
where he varies rep tempo but usually in 1-2 week mini cycles on the
main lift.
With beginners and intermediate lifters, I have found that by
changing the rep tempo rather than only using added weight as a form of
progress, we can further challenge the athlete and improve technique.
Instead of adding weight, I will have an athlete perform slow eccentrics
or explosive concentrics of the same exercise. You can systematize this
approach when training teams or you can auto-regulate this approach if
you are training athletes in an independent setting.
Team settings allow the coach a more consistent and stable approach.
My training of the college athletes in the colleges allows me to plan
better because I know I will see these athletes for 2 semesters,
approximately 8 months with little or no breaks. If you run an
independent gym, the athletes come and go with their hectic schedules
so your plans must be much more flexible and adaptable.
When I’ve trained with advanced lifters like Jesse Burdick, Mark Bell
and Matt Wenning - these guys will switch up rep tempo on the same
exercise as well. They’ll do a few sets of touch and go bench. Then a few
sets of pauses on the chest, then a few sets of pauses in the middle of the
bench, ALL on the same day.
That’s the beauty of training. You can keep making progress and stay
excited about training by incorporating the conjugate method. On the flip
side, my friend Marty Gallagher, author of 1 of my favorite books, The
Purposeful Primitive, keeps the training very basic. Martys employs full
range exercises. Controlled at all times. Marty’s system was very
influential to some of the best powerlifters to ever walk the earth, like Ed
Coan and Kirk Karwoski. If you have the mentality of loving the basics
and being very consistent, then you WILL thrive on this style. Why?
Because psychology is crucial to success.
If you believe in a certain style of training, you connect deeper with it
and the greater mind body connection will spur on more gains. If you
don’t believe in getting strong and only believe in light weights and
speed work, then you will never make progress from heavy lifting. The
mind can accelerate or negate progress. Attitude is crucial. So is being
strong! But in today’s day and age of fads and gimmicks, I am meeting
more athletes who get caught up in fads and legitimately think they only
need “speed training” and can become great without getting strong.
I highly recommend Marty’s book, you can see my review here:
https://zacheven-esh.com/purposeful-primitive/
Rest Periods are next when determining how to move through a work
out. Lots of people give little to no thought on rest periods but the details
DO count.
When using bodyweight exercises, you can rest very little between
exercises or simply perform one exercises after another in circuit style.
Here are the various names given to performing more than one exercise
at a time.
•Supersets / Couplets – this is when you perform two exercises in a
row with no rest after the first exercise. A Perfect example is doing chin
ups and dips. Do 10 chin ups immediately followed by 10 dips. After the
dips you can rest anywhere from 30 – 90 seconds. The more advanced
you get, you can go non stop with no rest and go for a certain time (5 – 10
minutes non stop) or 5 sets of each non stop (this non stop training for
time is a CIRCUIT, explained below)
Another example would be dumbbell benching immediately followed
by the barbell row.
Last example, close grip flat bench press immediately followed by low
reps of plyo push ups.
Couplets can be upper and lower body, push and pull, heavy followed
by light or vice versa (contrast method). Experiment with them all.
I learned this "superset" technique from Arnold's Encyclopedia of
Modern Bodybuilding. I highly recommend you get the original
version of that book, not the updated version. The methods, the
stories and the photos are BIG time mspmng.
The basics of hard work, consistency and the stories you will learn
from in Arnold's book are powerful and actually very applicable to the
training of athletes.
I love supersets, sometimes called couplets, because when training athletes and
myself, it gets the heart pumping and saves time. It's time efficient and helps
increases your overall fitness I work capacity.
• Circuit-this is when you perform more than 2 exercises in a row non
stop. You can do this using free weights or bodyweight or a combination
of both.
Here is a sample circuit.
1. Chin Ups x 12 reps
2. Dips x 12 reps
3. Hanging leg raises x 12 reps
4. Trap Bar Deadlift x 6 reps
5. Squat Jumps x 6 reps
6. Ring Push Ups x 12 reps
7. Bodyweight Walking Lunges x 12 / 12
8. Double Kettlebell Clean & Press x 6 reps
9. Jump Rope x 100 reps
10. Odd Object Carry x 150 ft.
No doubt about it, a circuit like the one above will challenge your body
and mind into high gear and get your heart beating fast. This can be done
with heavy weights or lighters weights. The circuit would be great for a
combat athlete, Basketball player or a medium distance runner /
swimmer.
This circuit would also work for an intro of off season work for an
advanced athletes coming off a break post season. You want to increase
GPP levels of the athlete and use lighter weights, get a good pump,
increase heart rate in a fun manner and prepare the body for the
upcoming phase of hard training.
The bodybuilders in the 50s and 60s often did a circuit style workout
although with heavier weights and mostly barbell lifts. Then, in the 70s,
the high volume style of training (Arnold) picked up steam and took over
in popularity minus guys like Mike Mentzer and Casey Viator, who
popularized HIT training under the coaching of Arthur Jones.
You can rest 1 – 3 minutes after a circuit and then repeat it 2-3 more
rounds or even more, depending on your energy level, your goals or your
training experience. A MMA fighter might hit the circuit above for 5
minutes, rest 1 minute, repeat 3 rounds. That would be a general specific
style of training.
General strength & conditioning qualities coupled with a specific time,
the 5 minutes is the same as a round in MMA fighting or freestyle
wrestling.
A circuit is more for an intermediate or advanced trainee. I’ve seen
beginners lose form quickly during circuits and waste the entire workout
with half reps as well as increase chances of injury. Proper coaching must
be employed at all times. Don’t rush the athlete to feel exhausted and
sacrifice technique on the circuit. The goal should be to maintain
technique while under fatigue!
Beginners work best on basic supersets. And, if the beginner is weaker
than normal, you can rest between exercises within the superset. For
example:
- Perform 5 push ups, rest 30 seconds
- Perform 5 recline rows, rest 30 seconds
As the beginner gets more fit, we eliminate or reduce those rest periods.
Circuits are also highly beneficial in the dojo / martial arts or wrestling
practice room – picking all bodyweight exercises and performing them in
circuit fashion helps the body AND mind get used to higher fatigue levels,
so when this happens in competition, they are prepared and not in shock.
Your mind & body becomes better trained at performing in a higher state
of fatigue. This is a key factor in tough matches where the score is neck to
neck – who is the better conditioned athlete? Who has the confidence
because of their preparation?
You do NOT rise to the Occasion, You FALL to the Level of Your
Training
•Straight Sets – this is when you perform a set of one exercise, rest the
appropriate time period, then perform the same exercise again, etc.
until you complete the correct amount of sets. I like to use straight
sets when I work on power & strength in order to give the central
nervous system ample time to recover.
Other times I do straight sets is to simply get the athletes to focus.
Some athletes, especially wrestlers, feel like they have to constantly be
doing something. So instead, I organize a group of 3 or 4 and get them
to spot, lift, focus.
Instead of doing nothing during rest periods, you can have the athletes
spotting or coaching teammates to keep them focused on the training.
Some common exercises of focus might be:
• Squats
• Deadlifts
• Cleans
• Overhead Press
• Farmer Walk
• Tire Flips
Often times the first exercise of the day is going to be straight sets where
you are performing max effort lifts and shooting for heavy weights and
sets of 1 – 5 reps.
Once I feel the athletes are focused on the main lift, I begin to couple
their main lifts with a jump or plyometric of sorts. I will also pair with a
bodyweight exercise or another weighted exercise that compliments the
movement.
Here would be a sample of a strength (main lift) coupled with a
speed movement, this is called The Contrast Method:
1A) Floor Press + Chains 5 x 3
1B) Plyo Push Ups 5 x 3
———
1A) Box Squats 7 x 3
1B) Hurdle Jumps 7 x 3
———1A) Banded Sumo DL 6 x 2
1B) Weighted Squat Jumps 6 x 2 (Hold KB Between Legs)
————
Make no mistake about it though, power & strength training can still be
brutal and exhausting. I’ve done these as mentioned before for time or
very high sets to develop strength & speed endurance while minimizing
rest periods.
Here’s a Great one that the athletes loved:
1A) Bench Press 10 x 2 @50% for Speed
1B) Power Clean + Hang Clean 10 x 1 + 1 @50%
The above 10 sets should be done every minute on the minute or if there
is a group of 3 or 4 athletes you can move very quickly through the 10
sets in about 10-12 minutes.
Chapter 6
Developing Superior Physical Conditioning
I wrote about “Strong & Useless” in my Encyclopedia of Underground
Strength & Conditioning (http://UndergroundStrengthBook.com).
It’s when an athlete can move big weights on the barbell but can’t do
basic bodyweight exercises such as lunges, pull ups, push ups, sprints
and jumps. I always say, Strong is Strong. This is why I don’t chase the 1
RM testing you see so often in high school weight rooms.
The first athlete who demonstrated Strong & Useless to me held all the
weight room records for his high school football team. He could bench
315 for 3-5 reps, trap bar DL 495, Box Squat 405……
But he couldn’t hold the Kettlebells for more than 1 set in Farmer Walks,
his grip would give out and he could barely close his hands. After 2 sets
of prowler sprints of 100 ft, he would throw up and be useless. He was
always quitting during a workout because for YEARS, all he did was lift
heavy. He ate big and lifted big. I love Powerlifting but if you’re a sport
athlete, you must train for the needs of your sport. Powerlifting methods
are often part of the equation, certainly not the end all be all for sports
performance.
The big guys need more all around fitness, more GPP. Send those big
guys outside to push sleds, push wheel barrows, carry odd objects and
train like farm boys. Incorporate the strength lifts but also perform some
high rep bodybuilding work, some sprint work and short finishers of 6 10 minutes.
And no matter what anyone tells you, you can’t out train a bad diet
or lifestyle. I’ve seen plenty of high school and college athletes who
work extremely hard yet eat poorly and sleep poorly. They have a very
flat look to them, their muscles are not lean and muscular, overall, they
look average at best. It ALL counts.
The best story I have was way back in the day when I created my first
DVD, Ancient Training Methods. That DVD is now inside
https://UndergroundStrengthCoach.com. A Football Coach had a team
that went 1-9. He bought the DVD and immediately put the info to use
that Spring and Summer. IMMEDIATELY. He sent me photos on the
regular of his team attacking their training.
He built and picked up the following:
- tree logs chopped into 3 and 4 ft sections from local tree company
- Sandbags he made from 40 - 100 lbs
- Various tractor tires from 250 to 500 lbs
- Sleds made from spare tires, various sizes and weights
He coupled the Ancient Training Methods with basic weight room
training that I have outlined in this manual. I must admit, I am partial to
the high school strength coach who is out there learning & truly trying to
get better for the kids, investing in knowledge to get the kids better.
This Football team went 10-1 the next season, only losing their final
game in the play offs. I was getting photos of his team flipping tires,
dragging sleds in the parking lot, large groups training with sandbags. It
was awesome! Equally inspiring was seeing a Coach being so proactive in
learning and improving his knowledge for the betterment of his team.
The human body is a complex system. You might be training yourself
for 10, 20 or 30 years but training other people is a different world. You
must constantly seek knowledge, constantly apply and learn more and
better methods. Don’t ever think you’re too good or have all the answers.
How long does it take to “get in shape”? First off, that is a general
question, isn’t it? There are many factors that we can consider regarding
your work capacity / fitness / GPP or any other word you wanna throw
around. In a nut shell, are you capable of doing your job / sport at a high
level AND able to consistently perform at a high level?
What are you training for? What does your sport / career / work /
daily life require of you?
Some factors to consider:
- Nutrition (Better eating = Better results & performance)
- Body Fat / Lean Body Mass (Where are you now vs where you need to
be)
- Genetics
- Self Motivation / Discipline (Do you do the work or make excuses?)
- Environment (Have you noticed how certain teams consistently win,
others consistently lose and others consistently are average? What is
normal for you? Elevate your “normal” and get around other high
achievers!)
- Consistency / Follow Through (You can’t get better only training some
of the time or when it’s convenient)
- Mindset / Attitude (A negative mindset will slow down progress
dramatically)
I train athletes year round with GPP. We always do sleds and all types of
carry variations, both during the warm up and as part of the training. We
carry sandbags, sand balls, kegs filled with water, dumbbells, kettlebells
and odd shaped stones plus more.
When an athlete is closing in on the tail end of the season, training
gets more and more specific and specialized. Still, it’s consistently basic. I
have yet to meet an athlete who is strong enough, fit enough, good
enough.
Greater work capacity gets your body prepared for the difficult strength
training workouts, the difficult practices and the intense demands of
being an athlete. Especially as athletes transition from middle school to
high school, the sports season is longer and the demands are greater.
Same goes for the transition into college. If you’re out of shape you will
find these athletes are injured or emotionally struggling mid way into the
season.
Believe it or not, I consistently see incoming college freshman and even
experienced college athletes who struggle to properly perform a deadlift,
full range bodyweight squats, proper push ups and proper pull ups. This
tells me that these athletes missed a crucial developmental phase in their
training. Or, they were trained incorrectly.
You can’t just throw an athlete into a program of back squats, cleans,
deads and other advanced exercises. The training our new athletes go
through at The Underground Strength Gym is very much what I do with
college athletes at The D1 level when I first begin training them.
Here’s some sample intro style workouts focused on GPP and
building a wide base of strength and durability.
1) Warm up with Gymnastic Drills and Calisthenics for 10 minutes or so.
(See our Underground Strength Gym warm ups inside
https://UndergroundStrengthCoach.com)
2A) 1 Arm DB or KB Clean & Press x 5, 4, 3, 2, 1
2B) Recline Row 5 x 90%
3A) Weighted Push Ups 4 x 8 - 12
3B) Walking Weighted Lunges 4 x 10 / 10
3C) Band Face Pulls 4 x 15
4A) Farmer Walk 3 x 150 ft
4B) Sleds 3 x 150 ft
4C) Back XT 3 x 10-15
5A) Band Triceps 3 x Max (20-30 reps)
5B) Any Grip Work 3 x
In between the couplets of exercises, we sneak in various ab work, band
pull aparts and maybe even some quick sets of 100 reps of jump rope.
During the warm up portion after gymnastics, we do light dumbbell and
kettlebell work, band work for shoulders and triceps. There’s basically a
LOT of work going on, building the body up inch by inch, brick by brick.
Think of your athletic potential as a triangle. The foundation of your
athletic potential is the base of the triangle. The larger and wider the
base is, the greater the peak and now we have the potential to develop
greater physical capacity.
Pretty much all of our workouts improve the work capacity of an athlete
because we tend to push the pace fast during training and often perform
supersets. It pushes the body to get in shape as opposed to the
traditional methods of performing 1 exercise, rest, repeat – that gets
pretty boring as well.
In essence, your GPP should focus on bringing up / working on your
weak areas. And as strange as this sounds, most people are just
straight up WEAK. Everything needs work!
This obviously makes perfect sense to attack your weak areas but not too
many people want to work on weak areas. Squats, Deads, Carries - these
are TOUGH exercises but ask an athlete what they want to train and they
want to bench and curl. I love those exercises but before you bench, can
you perform 20, 30 or 40 push ups with a 20-40 lb weight vest? Can you
perform strict, full range pull ups for 10+ reps? Your back and shoulders
support your bench BIG time. Build the foundation.
Build up those triceps with 100 reps of light band triceps work and light
dumbbell benching from all angles: floor, flat, incline and decline. In a nut
shell, you must DO THE WORK. Laziness never wins. Laziness is a crime.
If you want to get better at what you do, be it in sports or your job, attack
those weak areas. It will improve your overall athletic game as well as
help reduce likelihood of injuries to those areas.
If you truly want to make a training session “General”, then perform very
simple movements such as truck pushing, sandbag carries, sled drags in
all directions, push ups and pull ups. These movements are not requiring
a high level of skill, rather they are all about utilizing your entire body to
carry, push and pull heavy objects. Add hill sprints or trail running or
play a game of pick up Basketball, Soccer, etc - these sports work your
body from multiple angles. It’s great seeing adults who are still moving
their body through pick up sport games or in BJJ.
On the internet, you may read about GPP workouts being separate
workouts in their own right, or called extra workouts. This is an option
for some who have the time but most people nowadays, time is a luxury.
If they are truly extra workouts done on their own, then the intensity
should be lesser than your regular training days. These “extra” days
should last 30 minutes or less. Remember, these are not full blown work
outs, they might be considered “feeder” workouts or “mini” work outs
that enhance recovery and allow you to improve your physical
preparation. They can be as short as 10 minutes.
The body can not tolerate high intensity training every day, so these mini
workouts are great for helping you physically and mentally tolerate the
intense training required for serious athletes and strength fanatics. The
extra workouts improve recovery and alleviate soreness.
For me personally, I LOVE training ever day but I don’t consider training
to only be in the weight room. I might play Tennis with my daughter for 1
or 2 hours and that’s my training. I might go Mountain Biking and that’s
my training.
My buddy Jim Steel does the same - our program as we’ve gotten
older is Training for Life. We train hard and do anything we feel like
doing. I saw Jim training one day and he was doing dumbbell side raises
coupled with punching a heavy bag for 10 rounds.
GPP training can be done during a regular work out as a finisher. Sledge
Hammer strikes on a big tire, farmer walks with various implements and
sled work are great additions to a strength and conditioning program. I
do these often with athletes to give them full body work. GPP builds
durability both physically and mentally. GPP is needed to prepare the
athlete for the sports season, so they can handle all the practices, the
competition and the stress of sports in general.
Why do I place an emphasis on durability / GPP? Because “back in the
day” (I sound so old saying that) kids played in the streets, kids mowed
the lawn, kids went out shoveling for hours during the snow storm and
overall kids were active all day minus their time spent sitting down in
school. Nowadays, kids sit all day in school and then many sit all day at
home If they are active, it’s coached and organized. There is no free play
or at least, there is very little free play happening nowadays.
I asked Dr. Andy Galpin why some kids I train still look like a melted
candle stick. He said it’s because training in the weight room is NOT
enough to create powerful change. Kids need some manual labor. Kids
need to work. This is why you hear me using the phrase “Farm Boy
Strong”. Andy told me how he spent his Summers digging ditches
working with his Dad and Uncles.
I used to mow the lawn, had paper routes, etc. Then in High School I
began mowing lawns for work, often times 3 lawns per day on the
weekend. Before my license, I rode my bike to the gym which was 20
minutes away. I have athletes who can walk to my gym in 5 minutes
getting a 2 minute car ride to the gym. You can’t create change when
people avoid the work!
Sometimes I’ll warm up athletes with our normal warm up routine and
then I will pair them up and send them on a partner 400 mtr carry relay.
I carry 50-75 ft and then you carry. Sandbags, Kettlebells - just go for a
walk. Louie Simmons does this with his fighters at Westside Barbell, sled
drags or wheel barrow pushing for 1/2 to 1 mile.
For those of you who are hunters or outdoorsmen, this 1/2 or 1 mile
drag and carry workout would be great if you have to carry your animal
out of the woods.
When I can’t get to the gym because of work and all my kids’ sports, I
will out a sand ball in the back of my truck or a Kettlebell. So when my
kids are in sports, I’ll attack some training with one tool. Here’s a recent
sample I did with a 70 lb Ball:
1A) Sand Ball Shoulder Carry 10 x 150 ft (switch shoulders at 75 ft)
1B) Sand Ball Zercher Squat 10 x 10
2) Push Ups 5 x 20
This was simple yet brutal. I hadn’t done a high volume squat workout
like this in ages and more than anything, it was a great mental test to
push myself out of my comfort zone.
There have been times where I have experimented with adding GPP in
the beginning of my work outs as a warm up. Louie Simmons advised me
to start doing a few sets of moderate rep deadlifts (8-15 reps) to improve
my ability to hit powerful takedowns for the full length of a wrestling
match. When I was competing in BJJ, I would find myself fatigued after a
few rounds of sparring in practice and I wanted to have conditioned that
never stopped.
I would get angry that I was showing signs of fatigue. The best
conditioning for me was to actually train and practice more in BJJ. The
more I trained, the more my body adapted to moving in a Gi, better
technique, etc. The law of specificity means you will get better at the very
thing you train at the most. But if you over do this training, you can
sometimes find yourself becoming de-conditioned. Through practice, you
must find what is the optimal blend of training in your sport plus what
you do outside of your sport.
The great Vasily Alekseyev was known for performing high reps in his
warm ups such as power snatching a barbell of 100 kilo but throwing the
bar overhead, outdoors on grass. He would do this for several minutes.
He would also walk through knee high water for 20 or 30 minutes, lifting
his knees high while walking to work his hips and abs.
Think outside the box. Don’t conform. Challenge your body and
challenge your mind.
I have tested various Deadlifts with 135 - 185 lbs and doing 3 sets of
15 reps along with kettlebell swings and the reverse hyper. Sumo Deads,
conventional and RDL style. This hit the body from all angles but can also
fatigue the lower back heavily. So I prefer to avoid this high rep work in
season with wrestlers or other combat / field athletes.
This high rep posterior work gets the lower back and hamstrings firing
and we all need those muscles to be strong and powerful. A strong
athlete has strong legs and a strong back. I’ve noticed how an athlete
who has skinny legs tends to fatigue faster. In wrestling, you can see the
wrestlers physique and I am constantly assessing. I found it interesting
to see the wrestler with skinny legs struggled in the 3rd period.
Even during the winter time, I suggest you bundle up with warm
clothes, put on your gloves and get outdoors to do the sled dragging,
truck pushing and rope pulling on a weighted sled. If it’s only a few sets
of 150 ft of sleds, just get out there in shorts and a t shirt. Most of my
Underground Strength Gym locations have been small, so we did sleds
outside including during the winter time.
I get asked all the time, what is a substitute for the sled?
There is NO substitute. Just do the work, stop finding another way
and another excuse. It’s a sign of weakness. Do the Work.
GPP is General Physical Preparation. Key word being “General”. Do
the very things that increase and improve your overall fitness. These can
be extra workouts done separately or they can be how you organize your
workouts.
- Instead of straight sets, perform couplets / supersets, take a look at the
old school Arnold books, they constantly did supersets. Why waste time
standing around when you can get busy doing the work.
- Add Jump rope x 100 reps sporadically through your workouts
- Begin and Finish training sessions with 5-10 minutes of sled work
- Begin and Finish training session with hard 400 mtr. Run
Perhaps you have a rest day planned but you want some extra work.
Instead of a full training session, your GPP day can be a GTG / Grease the
Groove style day:
- Pull Ups sprinkled into your day until you reach 50 total reps
- 20 Push Ups every other hour during your work day
- 20 KB Swings every other hour during your work day
Or, you can use all 3 of the above exercises mixed in during your day. If
you work from home, it’s great to work for 50 minutes and then have a
10 minute break. Take a walk or a jog for 10 minutes, sneak in KB swings
or calisthenics for a set - ALL of this movement recharges the mind AND
body.
When the athletes I train come in for extra workouts, I program their
workout based on their weak points. They see the extra workout planned
and often times hope it was all benching and arms. I’ve learned that you
must meet these kids in the middle. Keep it fun, whatever it takes. So I’ll
program the extra for their weak points and after that they have the
freedom to do what they want.
It’s important for athletes to learn on their own and gain some
independence. Kids nowadays don’t even know how to do a barbell
curl! Think about it, when I was a kid, pre teen age years even, if I saw
my brothers weights lying around, I curled it!
I devoured books and magazines on my own. I remember sitting on the
floor in a book store and reading ALL of their books. Or at the local
convenience store, the owner actually posted a sign on the magazine
stand, “This is NOT a library. If you want to read these magazines, BUY
them!”
I was in shock because I KNEW he was talking about me! I would go
there on my bike and read ALL the bodybuilding magazines. I was
starving for information. With the internet, I still suggest you get up and
get out to the local library. See what bodybuilding and strength books
they have, hopefully some of the older books that are filled with golden
information.
If athletes are coached and hand held the entire time, we’re not
helping them. They need some freedom, they need to make mistakes
and need to be able to correct those mistakes on their own, by thinking
for themselves.
For most athletes, the weakest part of their body is everything they
can not see when looking in the mirror, the posterior chain. Well,
actually, most athletes are just overall weak nowadays.
I see this at the college level as well. Something I never imagined I would
see are college athletes unable to perform a full range bodyweight squat.
College athletes who can’t perform proper push ups or pull ups.
This is another reason / example as to the need for better coaching and
better Physical Education programs. How does an athlete get to a D1
University and have no knowledge of proper technique in calisthenics?
Strengthening the posterior chain makes an athlete stronger, more
powerful, less likely to become injured and balances the strength from
the front of the body as well. Seeing these common weak areas and
common mobility issues (Hips, Ankles, Mid Back, Lats) encouraged me to
tweak our warm ups to work these weak areas before we hit the
workout AND after the workout.
Here is a List of Some of the exercises I like to include and vary in
the warm up that add strength to the posterior AND increase
mobility:
- Pause bodyweight squats (3 -5 second pause in bottom)
- Back Extensions
- KB Cleans (KBs travel behind the legs, deep stretch)
- KB Swings
- Bulgarian Split Squats
- Couch Stretch x 1 minute each leg
- Single Leg RDL (Bodyweight or Light Weight)
- Sled Drags forward / backwards
- Leg Curls w/ bands (seated) or Leg Curls w/ Ankle Weights
- Banded Good Mornings
- Hanging Leg Raises
- Band Face Pulls
- Bands Pull Aparts
- Bands Tricep Pushdowns
- Yoga Push Ups
- Walking Lunges
- Forward & Reverse Lunges
- Lateral Lunges
Here’s a sample warm up that we do right after our gymnastics /
movement prep warm up:
1A) Sleds x 100 ft
1B) 1 Arm KB Carry (50 ft each: overhead, rack, suitcase)
1C) 1 Arm KB Clean & Press x 5 / 5
1D) Recline Row x 10
1E) Walking Lunges x 100 ft.
1F) Jump Rope x 100 reps
1G) DB Bench x 20 reps (10 reps elbows out, 10 reps palms in)
1H) Band Pull Aparts x 15 / 15 (overhand / underhand)
1I) 2 Different Ab Exercises (Side Plank + hanging leg raise)
After the above, we do the extra posterior work for 2 or 3 sets,
something like this:
A) Band Triceps 3 x 20-30 reps
B) Band Face Pull 3 x 15
C) Back XT (45 degree or horizontal) 3 x 15
Of course, eventually the above gets stale, so change the above
warm up every 2 or 3 weeks, or every week for a more advanced
lifter.
The above warm up would be more like a workout for a beginner. What I
do for a beginner is teach them the warm up above, but instead of 1 set of
each, I’ll have them pair up 2 or 3 exercises and perform them for 2 or 3
rounds. It gives the beginner athlete opportunity to work on skill,
improve technique and not rush through a warm up.
After a few sessions of the above for a beginner, they are already
showing signs of improvement. They have better strength, better
coordination and better technique. In turn, they begin building
confidence.
The circuit warm up above can be intensified for an intermediate or
advanced lifter, performed for 3 or 4 rounds but with heavier weights on
each round. That would be a solid GPP circuit and can alleviate soreness
and increase focus if you need to do so prior to the man training session.
Regarding GPP workouts, make sure you are not over doing it. Do
just enough and be done with it. The key to smarter, more optimal
training is understanding that you can only get better from the
work can recover from.
Training is not just what you do in the gym, it’s everything else you
do! It’s lifestyle, it’s sleep, it’s your social circles, it’s your
psychology. There are MANY pieces of the puzzle when it comes to
training and the results you get from training. So remember, training is
everything we do, not just what we do in the gym.
If you over do it, you’ll know. How will you know? Your motivation will
be lacking. You’ll feel sluggish. You will feel like you need to rest or take
the day off the following day. Your desire for a week off from training
will creep in. When this happens, I suggest taking a few days off and most
importantly, get on track with your eating and sleeping.
Get 9 hours of sleep per night. Stock the fridge with plenty of wholesome
foods, get rid of all the processed junk. Dialing in sleep and nutrition are
the main ingredients most of the time. If time allows, get a 1 hr nap in
mid day as well. The strongest people I’ve met have always been
disciplined with their eating and sleep habits.
I made tremendous gains in the program I mentioned earlier, 4 days
split, every other day training, 2 days off post the leg day. I outlined this
program in my Gladiator Training Manual Here: https://zachevenesh.com/gladiator/
What you need in your training will change as you change. The human
body evolves so as you gain more experience, you need to train smarter
and implement more brain power into your workouts. For example, after
injuries, career changes, graduating college, finishing sports, changes
goals, etc - ALL of these changes in your life will require your training
and lifestyle to evolve as well.
If you feel wiped out the next day after a GPP workout, it was too
strenuous and would be considered a normal training session.
Here are a few sample GPP workouts for a better understanding of
how these will look like when done as “feeder workouts” to help
you feel better vs making you feel run down:
Session 1:
1. Forward & backward Sled drag, strapped around weight belt – 8
minutes, non stop, alternate directions every minute
2A. Pull ups – 5 x 5 reps
2B. Push ups - 5 x 10 reps
Session 2: perform movements 1 – 4 in circuit fashion for 3 rounds
1. Recline Row 3 x 12 reps
2. Hanging Leg Rause 3 x 12 reps
3. Ring Push ups 3 x 12 reps
4. Walking Lunges 3 x 20 / 20
5. Med Ball Rotational Throw against Wall 3 x 12 / 12
Session 3:
Farmer Walk KBs or FBs x 400 mtr.
Every time you stop, perform 10-20 push ups. Reps of push ups depend
on your level of strength.
GPP Workouts change with your goals and age as well. My buddy Jim
Steel and I always say to one another, training is training. What we mean
is that it’s ALL work. As we have gotten older, we’re training for life, NOT
trophies.
A different example: I had a young wrestler start training with me the
summer before he entered high school. Physically, he was very weak and
needed a lot of GPP. Let me rephrase that, A LOT OF GPP!! He was unable
to do 1 pull up and his push ups were quite weak as well. His core would
sag on push ups and he had no muscle on his body. He spent years doing
push ups incorrectly during wrestling practice.
His homework was to hit extra push ups, pull ups & squats EVERY DAY at
home, ONLY with perfect technique.
This was his homework assignment:
He started by jumping into the top portion of the pull up & lowering
himself slowly a few times a day throughout the entire day. A little more
extra training after school, again in the evening and again a little before
bed time he repeated these movements. He did the same for push ups.
5 reps of push ups in the morning, after school and at night. That totals
15 reps a day, 75 a week and 300 a month if you do 5 reps at a time. It
doesn’t take much when working with weaker athletes. In fact, I find it
easier to recommend these “mini workouts” vs telling them to do a full
training session. Doing 5 push ups and 5 squats three times a day takes
less than a minute each time.
I have always had respect for calisthenics since my earliest days of
training. I did calisthenics every morning when I was prepping for a 12
hr Challenge run by Navy SEALs. I had a squat rack in my garage with
pull up bars and did this for 5 rounds first thing every morning:
A) Pull Ups x 5
B) Push Ups x 10
C) Squats x 15
I got better at this circuit every week and overall muscular endurance
and fitness went up every week. The first few weeks I could feel myself
fatiguing in the legs but each passing week, I could feel myself getting
better, moving faster, feeling more energetic through the circuit.
The young athletes that do these calisthenics at home get better every
week as well. In one week, I’ll see a struggling athlete able to now do 1
full range pull up and 10 push ups. We then start having him do a total of
10 pull ups and 20 push ups every day, setting bigger goals and
challenging the kids more.
In a week he was doing 3 pull ups in a row, and we upped the total to 3
rounds a day, 9 total pull ups each day. These reps add up throughout the
day and this younger, weaker generation needs the GTG / Grease The
Groove.
Doing 10 Push Ups and 5 pull ups takes 1 minute. 3 times a day is 3 total
minutes of work. We ALL have 3 minutes, it’s easy to get better. Don’t
complicate it. If you coach young athletes who are struggling, give them
the knowledge and encouragement to do this extra work at home.
Nothing feels better than getting stronger for these younger athletes.
I have also applied / tested GTG to my Deadlift, mainly because I
wanted to have Strength without needing a warm up. I wanted “Real
World Strength”. I wanted to b ready for work without a warm up. My
mind operates in strange ways sometimes, or at least others think I am
strange. I had been in street fights before or altercations where I didn’t
get time to say, “Hold on, let me warm up.”
My saying is If you are always ready, you Never have to get ready.
In my garage, I left the bar loaded to 275 and 325 and would hit a few
reps of Deadlifts, a few times a day, a few times a week. I did this for a
few weeks and felt that cold deadlift get easier and easier. From a mental
standpoint, it felt great because I am one who NEEDS “iron therapy”. I
need to lift some weights and do hard physical activity for my mind, not
just the body. It makes me feel Good so I do it.
The GTG Deadlifting was a BIG help to me after Hurricane Sandy hit NJ
and I had to carry our gas filled generator in and out of the garage 2
times a night, NO warm up, middle of the night. It didn’t matter. I was
strong with out a warm up, carrying that odd shaped generator, filled
with gas. This is a good method for military, LEO and first responders
who have to perform on the spot, no warm ups. This is an advanced
method of GTG when using heavy weights, but beginners all the way to
advanced can use GTG with calisthenics.
Strength is a skill. To improve at a skill, you must execute perfect
practice, not just practice. Working the groove seems to work very well
with challenging bodyweight movements such as handstand push ups,
pull ups, pistols and 1 arm push ups. So if you are new to training,
remember that strength is a skill, as is BJJ, Muay Thai, Boxing, Basketball,
Baseball, throwing a ball properly, etc. – you must practice the skills
regularly to improve on them. Same principle applies to becoming
stronger.
NEVER Underestimate How Weak New Athletes Can Be, regardless
of age. I’ve seen enough athletes from high school to adult unable to go
beyond the beginning of our warm up which might be a few sets of
lunges and push ups and 2 sets of sleds. In 5 minutes
they are done.
Everyone has a different starting point. For those who don’t train
properly, never trained or simply stopped training, they will NOT be
strong or fit. After 2 weeks of stopping training, strength begins to
diminish. Young athletes nowadays have little if any guidance so prepare
for slow and steady training.
The young / new athlete training is very simple and focused on GPP
training:
- Sandbag Carries / KB Carries (Rack & Farmer)
- Pull Ups (Varied Grips)
- Recline Row on Rings or Rope
- Push Ups (Eventually Weighted Push Ups)
- Med Ball Slams into ground
- Med Ball Rotational + Chest Passes Against Wall
- Sled Drags / Prowler Pushes
- Kettlebell Basics (Goblet Squat, Clean & Press)
- Band Pull Apart (BPAs), Band Triceps
- Back Extensions
- Lunge Variations
- Bulgarian Split Squats
- DB Hammer Curls
All of these movements are super basic, easy to teach and easy to learn.
Many of them would be accessory work for advanced lifters. For variety I
implement different set and rep patterns for the beginner as the
beginner doesn’t need too much variety in exercises.
Here’s 3 things I believe are crucial movements, especially for
beginners and intermediates:
1) Carries of all types
2) Calisthenics
3) Sleds
Mix up the variations of the 3 movement categories above and you get in
some great training. We have so many different objects and tools in my
gym for Carries that we can have 20 different variations of carries.
Calisthenics can become very creative as the athlete gets stronger.
Our new athletes have shorter training sessions, preferably about 45
minutes while the other experienced athletes train for an hour and then
many times stay after and do their own extra work. The younger athletes
need to be done before they’re done. This means they leave the gym with
energy in the tank. That inspires them to do a little on their own and not
feel emotionally crushed from struggling. We want young athletes to feel
confident in their efforts. As this confidence builds, the challenges
increase. If a beginner gets crushed, they will never want to come back.
Slow and steady works best for the beginner.
Beginner athletes in middle school will start training with me 2x
week. Once they’re mid way through 8th grade, I advise 3 x weekly
training if their time and schedule allows, and, if they show the desire to
get after it!
High School athletes are advised 3 x week if their schedule allows and
same with adults. This doesn’t mean I stop them from training 4 or 5 x
week. I try to find a middle ground and let their motivation and schedule
handle the rest.
Results not coming fast enough? Let’s look at nutrition, sleep and of
course, do we need more training together, training on your own? We’re
in a world where secrets and short cuts are constantly being offered. I
have NONE of that for you. I am offering hard work on the basics,
consistency and dedication. These are the Very things most people are
trying to avoid.
Not me and not the most successful athletes - the best athletes are
masters of the mundane. They master eating, sleeping, lifestyle, sports
skills and they attack the basics.
Once an athlete starts to demonstrate strength and control of the warm
ups, the calisthenics and carries, we introduce the trap bar deadlift. If the
athlete needs hip mobility, we attack goblet squats, lunges and Bulgarian
split squats. You’ll be amazed at how many young athletes do NOT bend
their knees and hunch over when lifting even the lightest weights. We
can’t have young kids moving like old geezers.
Movement first and always a priority. Then, we can begin loading
movements. Sometimes an athlete needs a private pep talk and give him
a list of what to do at home and what needs to be seen in the weight
room before they are allowed to squat, deadlift, bench press, etc. Create
standards of movement, standards of reps for calisthenics, etc.
Let them see the standards and challenge them to crush those standards.
Goals are crucial for training and Life.
Adults need GPP training as well. At The Underground Strength Gym,
when we train adults, we train them with some basic powerlifting and
bodybuilding training. Then they work our 3 crucial movements:
Calisthenics, Carries and Sleds.
Adults who have lost muscle mass need higher reps to get the joints
lubricated and those high reps help them feel good. They’re getting a
good pump, their joints are getting stronger and they aren’t nervous
since the weights are light. Again, build the body AND the mind.
Here are a Few Sample GPP Workouts:
These workouts are going to be short, 10 - 20 minutes, choosing
higher reps and a fast pace, very little rest in between sets.
Pull ups, push ups on medicine ball, shadow box, sprawls or
Workout
burpees for a circuit of 5 – 10 minutes & various abdominal
#1
work
#2
Push ups with hands or feet on stability ball, med ball
throws against wall, light KB swings & abs
#3
DB presses (rotate from flat bench, incline bench & standing
overhead presses), band pull aparts and band rows,
abdominals
#4
Forwards, lateral & Backward sled drag
#5
Chain Floor presses w/barbell, dumbbells or kettlebells –
vary grips each set, recline rows, suspended chain push ups
& abs
#6
Pull ups – complete 50 – 100 reps total by end of the day
(each time you walk by your pull up bar, do 5 – 10 reps at a
shot)
#7
Leg raises w/ankle weights, speed walk w/ankle weights,
various shoulder raises w/ankle weights on wrists
#8
Walking lunges, jumping rope, bear crawls, sled drags
#9
Barbell hang cleans, hindu squats, face pulls with bands,
light ab work
# 10
Truck pushing for 3 x 1 minute, 25 pull ups, 50 reps of
abdominal work
# 11
Sledge hammer strikes (alternate top hand every 10 reps) x
100 reps, band face pulls and band pull aparts 3 x 10 each
# 12
1 arm dumbbell complex (light dumbbell) x 5 reps per arm /
leg: 2 rounds total: 1 arm snatch, 1 arm row, Goblet squat,
reverse lunge, 1 arm clean and press, 1 hand swing
The movements above should be used with lesser intensity & light, warm
up type weights. You lessen the intensity by doing several things:
•lighter weights
•less sets and less reps
•less overall volume
•less total time spent on a movement or an entire workout
There are a lot of basic exercises in the GPP workouts listed above as
well as some isolation exercises for the shoulders, such as various
shoulder raises, all of which are great to ensure we still work the smaller
muscles of the body. Be very creative and work on weak areas. Keep
training fun and creative.
Chapter 7
Results Proven Program Design Methods
Program design methods are countless. There are more / new “names”
coming out on the regular but I’ve found it’s the way of the world
nowadays, putting a new spin on something old and calling it your own.
I was being interviewed around 2004 on my training methods and how I
was training athletes from my garage, the backyard and local
playgrounds. When I was asked how to describe my training I responded,
I don’t really follow a specific system, I don’t really follow any rules. We’re
Underground.
My friend said, That’s It! You’re The Underground Strength Coach!
Honestly, I look back and sometimes think the name / brand stuck yet it
didn’t truly convey the science of what I was doing or how powerful the
training was. It was as if we were being labeled as sub par. Perception is
reality in this world.
So what do I focus on? RESULTS. Not coming up with a cute name or
trying to sell you on fads or gimmicks. I have NO respect for the BS I see
being peddled out there. And, the eccentric, wild stuff you see on
YouTube or Instagram, it is rare that you can apply the crazy training to
the masses. It is training reserved for the genetic freaks.
I don’t train genetic freaks. It’s very rare for an athlete to show up at The
Underground Strength Gym and be able to jump right in, including
experienced D1 athletes. If I look at some of the most powerful NFL
players, they are attacking barbell, dumbbell and bodyweight basics.
Genetic Freaks or not, the Basics will never let you down!
Before you get caught up in what program design method you are
using, the REAL key is consistency. Nothing will save you if you train on
again, off again. You can’t get strong by sitting on the couch. Training is to
be done YEAR round.
The unfortunate truth about athletes is they do not train year
round. Only the best train year round. At the college level, we have a
solid 4 month “optional training” period and athletes can completely opt
out of those 4 months. Believe it or not, even at The D1 level, some do not
show up at all!
Out of fear of mediocrity or struggling to handle practices, I would
NEVER skip lifting. I would want to be as prepared as possible. But this is
what I call The Human Food Chain. Some want to be great, others are
happy with good enough and others simply don’t care. The Law of the
Jungle. Not everyone can be or wants to be The Lion!
I’ve heard similar in the pro sports. Many pro athletes are simply such
genetic freaks they can get away with it, but the best of the best always
train.
Read the book Relentless, by Tim Grover. Tim does an amazing job
outlining the difference between good and great by sharing stories of the
great athletes doing the work when no one is watching.
How should you train? What are your goals?
What are you training for?
The above are the basic yet crucial questions that will guide your
training plan. Then come the fine details that will also guide your
training plan.
What are your weak areas?
What is your training age / experience? What is your injury history?
More things to consider if you’re a Coach:
- Are you an independent strength coach where athletes tend to come
and go?
- Are you at the collegiate level with more consistency?
- Are you inside of a high school, seeing the student athletes 10-11
months consistently?
Cycling your training (Periodization) means changing the focus of your
work outs, changing your intensity, changing the way you split and
organize each workout as well as any other changes you focus on. Cycling
or Periodization allows the body to improve on
a regular basis if applied correctly. There are so many variations of
periodization it can get confusing.
Changing the focus of the previously mentioned principles (strength,
power, muscular endurance, etc.) is what many people do in time frames
of 4 week training blocks. This is not my favorite method, but it is a
popular one in the United States. It is called Linear Periodization or Block
Periodization.
The training blocks tend to change in focus, for example:
January: Muscle Building / Hypertrophy
February: Strength March: Explosive Power April: Muscular Endurance
Looking at the above you can see how this can work but there are
downfalls. For example, if I am working only on Muscular endurance in
April, I will likely lose absolute strength and explosive power.
My preference is the conjugate or concurrent method. Both methods
encourage the constant varying of exercises yet having a day focused on
strength and another day focused on speed / dynamic effort.
After your strength and speed exercises, you choose exercises based on
your weak points and perform them in a bodybuilding / repetition
method. This builds muscle and strengthens joints / connective tissue,
helping to reduce injuries.
The time of year I tend to go into a small block of focus is post
season for 4-6 weeks for high school and college athletes. For
example, after Football or Wrestling Season, these athletes have lost
some muscle, they are a bit stressed from the physical AND psychological
battles of their sports and in turn, it is not wise to go into heavy strength
work. They are not mentally ready to train at high intensity in the
immediate post season.
Instead, I use moderate weights and reps to rebuild muscle, very similar
to what bodybuilders do except I implement less volume. The rebuilding
of muscle helps with regaining strength. The moderate loads and
moderate intensity gives the athlete an emotional rest which is crucial
for long term success and motivation.
You simply can not go all out, all the time. The athletes have great fun
with this style of training because it’s not stressing them emotionally and
they get a big pump every workout. If you can learn how to keep athletes
excited about their training you are on the road to victory with them.
After 4 - 6 weeks of light weight, bodybuilding work, the athletes are
usually ready to return some heavier lifting. The concurrent method
blends strength, speed & hypertrophy in each workout. Conjugate has a
focus each training session; strength or speed / dynamic effort.
The body easily adapts to an exercise program. Many athletes get bored
of training much quicker than a Coach will, so changing the angles or
style of an exercise is fun for them and works the body from different
angles. Keep doing the same training split with the same weight and the
same reps, same exercises and the same rest periods, the body simply
stops responding.
“Just when your body starts thinking it has all the answers, you
change the questions!”
~ Louie Simmons ~
Owner, Westside Barbell Club
Here’s a sample of how I rotate through upper body pushing /
pressing exercises using the conjugate method:
1) Bench Press with Thick Bar / Swiss Bar
2) Bench with Bands (straight bar, Swiss bar)
3) Incline Bench (straight bar, thick bar, Swiss bar)
4) Different Height of Incline Bench
5) Floor Press + Chains (Vary the bar, Vary amount of chains)
6) Overhead Press (Push Press or Strict Press) / Straight Bar, Thick Bar,
Swiss Bar
7) Landmine Press
8) Heavy Med Ball Clean & Vertical Throw
9) 1 Arm DB or KB Clean & Press
10) Log Clean & Press
11) Pause Bench (Pause on Chest, Pause mid way down, Vary length of
Pause on Chest)
12) Heavy DB Bench (Flat to Various Incline Heights) - Elbows Out or
Palms In
I can vary the list of exercises above by varying the barbells, the angle of
the bench, pause on the chest, different bands, more / less chain weight,
different hand positions on the barbell, different rep tempo, etc. We can
press flat, incline or overhead with bands & KBs suspended as well. This
allows the variations to be never ending.
If you’re a Coach, get out a sheet of paper and come up with 10 different
variations for each exercise:
- Bench
- Squat
- Deadlift
- Overhead Press
- Bodyweight Push
- Bodyweight Pull
- Unilateral Lower Body Exercise
- Carry
I tend to switch up the training every 2 weeks with what I call a mini
cycle at my gym. At the college level, I might switch them every
week. Just a slight variation to their exercise keeps them excited
and reduces overuse injuries from using the same bar and the same
angle and the same exercise.
I will often have athletes switch accessory movements in the same
training session. For example:
- 5 sets of DB Bench or Floor Press: Perform 3 sets flat, 2 sets incline. Or 3
sets palms in, 2 sets elbows out. Or 2 sets with KBs, 3 sets with DBs. The
athletes LOVE this variety.
- 5 Sets of Clean Pulls: 3 sets clean grip, 2 sets snatch grip. 3 sets from the
floor, 2 sets from the hang. You can also vary the hang positions from
above or below the knee.
I look back to my own training in the early years all the way until I
started my own garage gym and I NEVER used anything but a straight
bar. That alone likely took a toll on my shoulder health.
When I trained with Matt Wenning, he told me he switches the main lift
every week. In fact, when we benched together, he changed the bench
variation 2 or 3 times in the same workout.
He paused the bar in different places, changed the rep tempo and even
added reps on the final set. The more advanced the lifter, the more
variation is often needed to keep him / her excited to train and to create
a stimulus.
Some athletes are creatures of habit and love the basics with little or no
variation. Way back in 60s, Bill “Peanuts” West had his garage gym
where men were setting powerlifting world records. This was the
original Westside Barbell and Bill had the lifters using variety all the
time.
Different types of benching, different box squats, deadlift variations
always changing. It kept the lifters from getting injured and kept the
training exciting. Too often, coaches get so caught up in science and
forget that training should be FUN. They also don’t know how to utilize
their own thinking to blend with science. Experience is a powerful
teacher if you’re open minded.
I’ve seen too many Coaches try to impress me with their power point
presentation but then I see them coach or see their athletes perform and
I am unimpressed. You can’t fake results! I’ve heard of these programs
that develop superior strength, speed and athleticism and I’ve seen the
teams of these Coaches compete and I don’t always see the superior
results they are touting.
On the flip side, if the athlete does not buy into the program, the results
will NOT come. For example, I’ve trained some high level athletes BUT,
they believed in certain things they saw online, “special speed training”
etc - These athletes consistently LOST to stronger, tougher athletes
because they heard from their favorite athlete that strength training is
bad.
Again, results don’t lie. And, not all athletes listen to their coaches.
Program Design is one thing. Culture and athlete belief / buy in is
another. Sometimes, I can’t change everyone. The lore of fads and
gimmicks is unfortunately sometimes the winner over consistency and
hard work on the basics.
Avoiding squats, deadlifts, heavy rowing, carries, etc has always helped
the athletes I’ve worked with. If you thinking that squatting is bad for
you and instead you want to stand on a physic ball, close your eyes and
throw a 5 lb medicine ball instead, you will get DESTROYED by a
stronger athlete. Stop falling for fads and gimmicks.
The same can be applied to sports technique. The basics have always
produced the best results.
Autoregulation
I’ve mapped out mini cycles of 2 - 4 weeks in length but I’ve learned that
even that is sometimes too long to plan ahead. Almost every training
session gets some changes on the fly. Maybe a slight tweak to the warm
up and maybe a slight tweak to the exercise variation and the load
(strength or speed).
Athletes and individuals go through stress everyday, and, our body
doesn’t discriminate against a certain type of stress. It simply feels stress.
For example, what feels more exhausting, that gut check 20 rep set of
squats or the argument you had with your significant other?
When I warm up the athletes I pay attention to verbal and non
verbal cues. I look at facial expressions and body language. Is Johnny
grabbing his shoulder after push ups? Is Johnny squinting in pain during
bodyweight squats or lunges? Grabbing his knee?
Or…… is this group showing signs of great energy? Smiling, laughing,
showing me they are hyped up? You must take this ALL in and be ready
to change on the fly.
If you planned on testing athletes in the 1RM Squat but you can tell they
are mentally crushed, then it makes zero sense to test them! On the flip
side, as a Coach, can you recognize this, warm them up a bit and then talk
with them about stepping up during tough times? If they show that they
can pull through, maybe you get them going with a different warm up,
you notice they’re getting hyped up, maybe you can test them.
THAT is The Art of Coaching.
Not a coach and training yourself? You must learn how to listen to your
body and react accordingly. On high energy days you can train heavier
and push yourself more. On low energy days you can perform an easier
circuit and use lighter weights or simply take the day off. Sometimes
resting IS the training.
On the days you feel middle of the road, perhaps do a light circuit to get
warmed up, some bodybuilding to get the blood flow and some chins and
dips for low reps. This will get your mind and body warmed up and then
you can decide after 10 minutes which direction you want to take that
day. Watch a powerlifting highlight or sports highlight on YouTube,
sometimes that gets the fire going!
I have found that a properly performed warm up (approximately 10
minutes in length) can completely change the way the mind and body
feel. Do not skip the warm up! This is pure laziness and can also increase
chances of injury during the workout itself.
After so many years of following rigid programs, in my early 30s I started
doing what ever I wanted with relation to how I felt with great results. I
basically focused on full body work outs or upper / lower focus workouts
and just kicked ass when I felt strong and went easier when I felt tired.
This is called auto-regulation. This style of training allows the body to
undergo less stress than if you were to push very hard on a day that you
felt weak.
Model 1: Linear & Block Periodization Model
*This Model is Popular in the United States
•Strength4 weeks
•Power4 weeks
•Hypertrophy4 weeks
•Circuit training / Endurance4 weeks
•Active Rest / Restoration1 week
The linear model is outdated in my opinion. This is NOT a favorite of
mine, even for beginners. For beginners I like to get in strength and work
capacity. The carries and calisthenics do a great job of adding muscle in
the beginning, even for adults, not just athletes.
Week 1 is 12 reps.
Week 2 slightly heavier and 10 reps. Week 3 slightly heavier and 8 reps.
You get the picture.
The athlete gets bored of this. Only SOME very disciplined, high level
athletes / lifters enjoy this linear periodization. Matt Wenning told me he
will use linear periodization for the reps and loads but Conjugate for the
exercise selection. So every week, he changes the type of squat, bench,
deadlift - use a different bar, different band and chain tensions, etc.
Instead of block periodization, I prefer the conjugate method. I love the
variety myself and athletes do as well. In addition, I found that the
variety is great for sport application. Varied bars, varied hand and foot
position, varied loading, etc is similar to the unexpected movements that
happen during sports. During sports, nothing is certain.
Model 2: Conjugate Method
* This model is popular amongst many powerlifters and athletes
trained under
Educated & Experienced Strength Coaches.
For more info, I highly recommend going to my blog and searching
for “Conjugate” - you’ll have access to many Podcasts I’ve done with
Coaches like Shane Sweatt, Louie Simmons & Matt Wenning.
Here are a few direct links: https://zacheven-esh.com/ep-45/
https://zacheven-esh.com/ep-152/ https://zacheven-esh.com/ep146/ https://zacheven-esh.com/ep-150/
Note on Excellence - My hope is that you devour my STRONG Life
Podcast, ALL of them. Go back, listen to them from episode 1. If you
want to become great, you MUST devour Powerful, Great,
trustworthy, result proven information.
The Conjugate Method is where you focus on strength during one
workout, speed the next workout. For example, we can take a look at
how many Westside Barbell influenced powerlifters train, which has
become popularized amongst some college teams as well.
You will notice that during Conjugate training there is a lot of volume
directed at a specific physical trait, such as Maximal Strength (using the
max effort method), or focus on power / speed (using the Dynamic effort
method). These methods are used for both upper and lower body
totaling 4 sessions per week.
Now, the tricky thing is, what if you don’t train athletes 4 x week? Or
what if your own schedule is so hectic that you only have 2 or 3 days a
week to train? When I was going through Grad school, I was teaching full
time, coaching wrestling and my schedule was for 2 x week lifting due to
time constraints.
Grad School was 1 hr each way. The gym I trained at was about 25-30
minutes away. I trained on Tuesday night for lower body, Sunday
morning was upper body. This was Not perfect, but it worked! Bottom
line is, don’t make excuses. Find a way!
Marty Gallagher told me about a group of men he trained once a
week. Every Sunday these men would get together and train with the
Squat, Bench / Overhead Press and Deadlift. All of them making progress.
On the other days, some of them did their own calisthenics, walking,
hiking, etc. In life, you must find a way, even if it’s once a week.
You can use the concurrent method if you’re limited to 2 - 3 x week
training. For example, I tend to implement the speed work in the
beginning of our training sessions and / or couple speed work with a
heavy lift (contrast method).
Day 1 - Lower Focus (Still some calisthenics & bands for upper body on
this day)
Day 2 - Upper Focus (Still sleds on this day)
Day 3 - Full Body (Varied work w/ odd objects, strength, speed,
hypertrophy and possibly some circuits for energy system work)
It’s OK if your program design is NOT “perfect” or “optimal” - why?
Because LIFE is NOT optimal. When I train adults, they have a lot of work
and family stress. When I train college athletes, they have a lot of social,
academic, sports performance and family stress. Stress is never ending.
This is why you must learn to control and even craft your environment to
your benefit. Get away from as much negative BS as possible.
The week will have 3 - 4 days of focused training, and then you can add
additional workouts for weak areas, or conditioning, energy system
training and so forth. The body gets divided into upper and lower body
workouts. Here is the typical training week:
Sunday: Dynamic Effort (DE) Upper Body Monday: Max Effort (ME)
Lower Body Wednesday: Max Effort (ME) Upper Body Friday: Max Effort
(ME) Lower Body
In between these max effort and dynamic effort days, you can add light
training, or extra feeder workouts to work on weak area, prehab and
rehab. How hard can you train? That depends on your genetics, your
nutrition, your lifestyle and your mindset.
Genetics, Geography & Opportunity
Dan John & John Welbourn speak on this often and as a Coach with
multiple Underground Strength Gym locations plus coaching D1 Athletes
from different areas, I have experienced this first hand.
Genetics - This is what your parents and God gives you. I will take this a
step further, if your genetics were good BUT the parents don’t
understand healthy eating and you grow up on pasta and processed
foods from baby years through high school, you WILL deny what your
genetics can truly become.
Geography - I have lived in different areas and have seen first hand how
in some areas, the athletes are tough and in some areas, they all quit and
prefer convenience over excellence.
Geography also applies to sports. Look at any Olympic sport and you’ll
notice each sport tends to have 2-4 countries that dominate each sport
because of where they grew up. This leads us to opportunity.
Opportunity - If there are great Coaches I your geographic location, this
changes everything. Are there world class coaches at the youth level in
your area or are there a
few Dads who played high school ball running the show? BIG difference
in how you will be coached!
Your environment will also determine how far you go. Let me explain
further. Why do some towns always win the state championship in High
School Football, Wrestling, Basketball, Baseball, etc yet other towns
always end up in the middle and the same town always has a losing
record? It’s their geography and opportunity. It’s their environment.
Some towns / teams are used to winning. They are expected to win.
The are trained to WIN. Other towns are used to being average or
used to losing. Hence, that is their “normal”.
Your normal is not someone else’s normal. I learned that quickly when I
opened up multiple locations of The Underground Strength Gym. I simply
assumed each location would be like the first location. Even when only
20 minutes away from one another, the different geography changed the
type of kids we trained.
In some towns, we had tough, motivated and disciplined athletes. In
other towns, we had kids that were scared of the world, could not look
you in the eye the first few weeks and they ALL struggled in training.
The parents in a certain town feared everything; Is it too much to
train here AND play Baseball? Is it too much to train here AND study for
school? Can we ONLY train this month but not next month?. Strength was
not something they understood, let alone wanted or even cared for in
certain areas.
In other areas, the parents were tough, had high expectations of their
kids and understood / lived a blue collar mentality, where working hard
was the norm. I learned that if an athlete came from a certain town, he
will likely bring a common trait as the others have shown me from that
same town. There is nothing worse than experiencing the same excuses
coming from the same area.
As a parent, knowing and experiencing how influential geography and
opportunity are to my kids’ success in all areas of life, I pay keen
attention to their coaches, their teachers, their friends, etc.
Strength is a Choice, so is weakness.
Success is a Choice, so is mediocrity.
If you’re a parent, keep your kids away from places who do not value
strength or success. Those areas provide less opportunity to be around
great coaches and highly motivated athletes. This can apply to
academics, social life as well - not just athletics.
In 1 of my locations, I had to BUILD that tough culture and man it
took a LONG time. I heard Mike O’Hearn talking about growing up
training around men like Doug Furnas and Doyle Kennedy. Mike was a
young teen and these guys were deadlifting 800 and 900 lbs. Mike
thought this was “normal”. Change your normal. Get out of the mediocre
environment or it you will die a slow death traveling on the road to
nowhere. My buddy Mark Bell always says, The road to nowhere is paved
with excuses.”
Back to The Conjugate Method.
For those of us who train regularly in sports, these four training
days might not be feasible for you. The majority of athletes I train,
college included, tend to get 3 x week training.
In a Day and age where sports clubs are opening and convincing parents
you MUST play Lacrosse, Baseball, Basketball, etc year round, we see NO
kids playing street ball and kids being coached TOO much. Kids don’t
know how to fix their own mistakes, how to help one another or how to
get off their couch to do something on their own. They only do something
when a Coach tells them to.
When I was in high school, I saw the Football team lifting Monday Friday with the Coach. There were no speed camps. These guys just
destroyed the weight room and attacked the basics. The Coach lifted with
the team. He was a leader and they LOVED him and Respected him. The
high school team won 2 state titles when I was there. The players were
big and strong. They stuck together and took pride in working hard,
playing hard and they wanted to win!
I’m selling hard work, basics and consistency. Nobody wants to buy
that. It’s so expensive it’s free!
What I’ve done with the 3 x week training program is tweaking the
conjugate method. We hit speed, strength and muscle building in every
session. Depending on the time of year, I make additional changes that
best benefit the individual.
We have:
- In Season
- Immediate Post Season (4-6 weeks)
- Deep Off Season
- Pre Season (6-8 weeks, maybe 10 weeks prior)
If you train year round you will ALWAYS be ready. If you skip the off
season work, your pre season becomes an act of desperation
because you are trying to GET Ready. Train Hard and Train
Consistently and you ARE Always Ready!
Look at the variation below, which becomes the concurrent method
(explained in detail below):
Monday: ME & DE for upper body – choosing strength and power
movements for the upper body in the same workout, finish up with reps
(RE - Repeated Effort Method).
Sample Workout after thorough warm up:
1A) Swiss Bar Bench + Mini Bands 8 x 3
1B) Explosive Pull Ups 8 x 3
2A) 1 Arm DB Row 4 x 6 / 6
2B) Incline Kettlebell Bench 4 x 6
3A) Ring Push Ups 3 x 12-15
3B) Bent Over Rear Delts 3 x 15
3C) Med Ball Slams / Sledge Hammer Strikes 3 x 15
4A) BB Power Curls 2 x 8
4B) Incline DB Triceps Extensions 2 x 10-15
4C) Any Farmer Walk 2 x 200 ft.
Thursday: ME & DE for lower body – choosing strength and power
movements for the lower body, finish up with reps (RE - Repeated Effort
Method).
Sample lower body session after a thorough warm up:
1A) Zercher Squat 5 x 3 - 6 reps
1B) Hurdle Jumps 5 x 3
2A) Bulgarian Split Squat (Various Loading Positions) 3 x 8 / 8
2B) Weighted Back XT 3 x 10-15
3A) Single Leg RDL 3 x 5 / 5
3B) Any Carry Variation 3 x 150 ft.
Both training sessions gets abs between sets, plenty of band rehab /
rehab work between sets and during warm up, and, grip work at the end.
Arms are common as well. Giving athletes 2 - 3 sets of arm work after a
tough leg day is a psychological boost for them. Arm Pump has NOTHING
to do with science but if the athletes love it, believe in it and feel great,
you are building them up! THAT is the key!
Model 3: The Concurrent System /
Complex Training
The Concurrent system (workouts that I just shared above) is when
various traits are blended together during each workout and through the
course of a training week. These workouts are often full body workouts
or upper / lower splits. You would find an athlete using methods training
for strength, power and muscular endurance during the same workout /
training session.
This makes great sense as during any sporting event or job related task
(Military, LEO, etc) we need strength, speed, stamina. The benefit to
Conjugate is the entire focus on strength or speed.
Before I move on, understand that EVERY program is flawed. It will
never be perfect. That’s OK. Train athletes and adults to be ready for the
unexpected, life and competition are never perfect or go as planned.
When it’s go time, nothing goes as planned and being mentally and
physically prepared for this gives you the advantage. Hence why I train
in the heat, the cold, with boots, barefoot, etc. I constantly change it up.
The concurrent model is sometimes referred to as the “Multi lateral
skill development approach”. In essence, it states that you are training
various strength skills in one workout. This method was popular
amongst young athletes in eastern bloc countries when Coaches were
trying to develop young athletes by exposing them to numerous training
qualities in order to develop them into a more complete athlete for their
later years when specialization would eventually occur.
Gymnastics requires strength, power, coordination and muscular
endurance. I regularly utilize gymnastics during our warm ups because
we can attack speed, explosive power and muscular endurance in a short
time period. From there, the basic exercises develop the strength and
muscle building.
In Eastern Bloc countries, by the mid and late teens of an athlete,
Coaches would analyze these athletes to see how, or more specifically,
where they developed most, and would then place them into a sport that
best suited their physical attributes.
My father was born in Romania. He told me almost monthly the boys got
lined up in boxers and sport coaches pulled kids for different specialty
schools. Specialty for track & field, specialty for swimming or water polo,
specialty for wrestling or boxing, etc. The physique & talent of the athlete
(genetics & talent) determined where / what the student was trained in,
NOT where Mommy and Daddy insisted little Johnny play. Very different
compared to America when I hear kids on my son or daughters team
announcing that they are being forced to play this or that sport because
Daddy makes them.
My middle school athletes always do a fun, athletic based warm up.
They go through obstacles courses and don’t even realize they are
“training”. Jumping over obstacles, climbing up ropes and over large
boxes. Carrying various objects in a relay fashion (manual labor, like
working on a farm).
I often take the athletes to a park near my gym and play Ultimate
Football for 10 minutes. Sometimes I will incorporate different tag
games to work on sprints, agility and acceleration.
Believe it or not, the town complained about this and this is at a desolate
park! Yes, MANY places in America view exercise and playing as a crime!
This comes down to Geography. In some areas, strength is NOT admired
or even understood. Hence, you have people who view playing at the
park as a bad thing. If you’re a Coach out there, keep fighting the good
fight. We can NOT allow mediocrity to win.
Viewing the sample workouts I just gave above, you can still utilize the
same movements, but instead of training the same traits (Heavy for
strength or lighter for Speed), you might use the same movement with a
focus on power (lighter weight & more speed) as opposed to your last
workout which utilized that same movement for strength.
You can add more jumping for speed work and load your push ups and
pull ups to focus on strength development.
Let’s take a look at a typical full body workout utilizing the
concurrent method:
1) warm up properly
2) full body movement (power or strength focus) 5 x 3 – 6 reps
3A) upper body pull movement (strength or power focus) 4 x 3 – 8 reps
3B) upper body push movement (power focus) 4 x 3 – 8 reps
4) lower body movement (strength focus) 3 x 5 reps
5) extra movement for posterior chain or unilateral leg movement
(muscular endurance focus) 3 x 15 reps (sled / prowler work, glute ham
raises, wtd. Back extensions)
6) finish with core and grip work
Specific Example:
1) Gymnastics style warm up, repetition method on dumbbells & band
work as a circuit, mobility / soft tissue on tight areas x 10 minutes
2) Power Clean + Hang Clean 5 x 1 + 1 (Heavy for Strength)
3A) Pause Squat 4 x 4 (2 sec. pause in bottom)
3B) Weighted Squat Jump 4 x 4 (Hold Light KB between legs)
4A) Underhand BB Row 3 x 10
4B) DB Floor Press 3 x 10 (2 sets elbows out, 2 sets palms in)
5A) Sleds 3 x 150 ft
5B) Lateral Lunges 3 x 5 / 5
5C) KB Swings 3 x 10
The concurrent method can be performed in 2 – 3 week mini cycles. This
means that for
2 – 3 weeks you are performing the same workouts, but you are trying to
break a record or improve in some manner. You can change the tools
used such as switching the barbell, switching DBs for KBs, etc. After 3
weeks, create a new mini cycle or do a week of lighter training to serve
as a reload / deload.
The Sample Program looks like this:
Organized in a 3 week mini cycle, this works great.
Week 1: Introduce movements, establish baseline for form, weight being
used and can also serve as a deload with slightly lower intensity.
Week 2: Always focus on technique, break records from week 1 in any of
the lifts.
Week 3: Technique is priority as always, but, try to break records from
week 2. If athlete seem slightly run down on week 3, perform the
exercises with lighter weights and for speed. Finish with higher reps for
pump. The planned heavy lifting gets switched to dynamic effort and
repetition method.
Week 4: If week 3 went as planned and the athlete or you are breaking
records and hitting maximal effort, this 4th week is a deload aka reload
week. You can go with Kettlebells and Calisthenics and finish with some
pump up work. 2 x 20 reps are great for the pump.
Now, here’s more “Art of Coaching” tips. Sometimes I honestly don’t feel
the athletes I am training need a deload. Why? Because they do
NOTHING outside of 3 lifts with us, which means 4 days a week of
inactivity!
You need to be keyed in on what your athletes do when they are not in
the gym. Sports training adds up. Mandatory lifting in school - what do
they do at school? Take it ALL into consideration and plan accordingly.
Often times, I find myself fixing the bad things being done outside of my
training because kids are forced into mandatory this and mandatory that
with a coach who is NOT an expert. These are some unfortunate truths.
Our new athletes go through various phases of intro and intermediate
workouts before they begin training with the experienced lifters /
athletes. Some athletes get strong and make progress quickly, others
take a longer time to turn the corner. Their own mindset and
commitment to success determines how fast they achieve results.
Their lifestyle, nutrition, their obsession with getting stronger (or lack of
care). These are all factors that determine results or lack of results.
And please note, a high level athlete does not automatically
translate into a high level lifter. I have trained BJJ Black Belts who can
not perform forward bodyweight lunges. Olympic level athletes who
can’t keep a flat back or hip hinge with light weights, national champions
who swing and kip on everything!
The weight room and overall GPP is a piece of the puzzle.
Here is a sample of some Phase 1 / Intro workouts and these do not
include the warm up. Our warm up variations are on Video inside
https://UndergroundStrengthCoach.com
Also, on https://YouTube.com/user/zevenesh, Here’s a few
different Videos of some of our athletes warming up, check them all
out and understand that warm ups should change once athletes
become competent in the basic intro style warm up:
https://www.youtube.com/watch?v=pOtzlbRbwI0
https://www.youtube.com/watch?v=jSDI2EC59ZA
https://www.youtube.com/watch?v=CfEtYKENxtw
Here’s a sample warm up that a beginner might go through at my
gym for the first 2 weeks. The 1 arm overhead carry might not
happen until the 2nd or 3rd session, depending on the athlete’s
strength, mobility and athleticism.
1. Sleds 2 x 100 ft
2. Bodyweight Squats x 10
3. Recline Row x 10
4. Band Pull Apart x 10
5. Walking Lunges x 50 ft
6. Push Ups x 10
7. Knee Raises off Dip Bar x 5 - 10
8. 1 Arm KB Carry 2 x 50 ft each: Suitcase, Rack, Overhead
9. Side Plank x 30 sec. ea. Side
10. Jump Rope x 1 Minute
I’ll often do a few sets of pull aparts during the warm up and the reps
prescribed above are flexible. Why? Because MANY athletes can’t do 10
push ups, sometimes not even 5. So often times the warm up feels like a
workout for a beginner. I’ll go through the above for 3 rounds with a
beginner. From there, a few sets of carries and calisthenics and we are
usually done for the day.
NOTES:
SM = 90% / submit reps
Phase 1 Intro / Workout 1:
1A) partner wheel barrow 4 x 1 lap inside gym (approx. 50-75 ft)
1B) pull ups / recline rows 4 x SM reps
2A) light sandbag power clean or shouldering 4 x 2 / 2 each side
2B) push up variation 4 x SM reps
3) ab work 3 x
4) Sleds + Various Carries 3 x 150 ft
Phase 1 / Workout 2:
1A) 1 Arm KB Clean & Press x 5, 4, 3, 2, 1 each
1B) Recline Row / Pull Ups 5 x SM reps
2A) Walking Lunges 3 x 50 ft (Bodyweight or Light DBs)
2B) Push Up Variation 3 x 8-12 reps
2C) Band Face Pulls 3 x 10
3) Sleds / Farmer Walk / Back XT 3 X
We are often finishing training sessions with basic grip work like
captains of crush or wrist roller grip work. Most of my grip tools are
either homemade or from IronMind.com
Phase 2:
Phase 2 is where we begin to introduce exercises that require more
focus, more strength, more skill and overall are more challenging. At first
it’s all about technique. Don’t worry about the weight. Focus on slow and
steady progress. When technique is great, then we add weight.
I don’t get too carried with variety during Phase 2, however, I will adjust
and vary the sets, reps, maybe the angle of the bench, etc.
This is how we get our athletes strong in a very fast manner: Attack
the basics and focus on technique. I don’t dive into spending excess time
on power cleans to a new athlete who can’t do a pull up or a proper
bodyweight squat. Build that base before you even think about teaching a
complex movement.
Phase 2 begins when the athletes shows regular progression and very
good technique in all movements. We don’t need absolute perfection, but
we want things looking tight. This can take 2 weeks or it can take a few
months depending on the athlete’s dedication, desire, mindset and of
course what they do outside of the gym.
Sometimes, you just gotta get fired UP! For example, I was training a 9th
grade Football Player who struggled with push ups since day 1 and just
did NOT get better through the months. Once in a blue moon, you get
these kids who make ZERO progress, same goes for adults. You need to
get 1 on 1 with this person and tell them straight, this is what it takes and
you’re either in or you’re in the way as Mark Bell says.
No one needs a Coach to get better at basic calisthenics. If you’re not
getting better at push ups, it means the following problems are a certain
issue:
- Poor Nutrition / Excess Junk Food / Lots of Processed Junk
- NOT Doing Extra on your own. Everyone should do something on their
own. Some calisthenics, some walking or sprinting, etc. Athletes who are
motivated will do push ups every day. Don’t even try mentioning the
word overtraining because someone is doing push ups every day.
- NOT obsessed.
I’ve watched athletes train side by side for years yet they achieve
completely different results. 1 athlete is obsessed and the other is just
happy to be there. If you don’t care about getting strong then your body
and mind will NOT connect. Your results will be mediocre at best!
When I have a Squat session on Monday I am already thinking about it
Friday evening! I’ve played the movie in my mind. I’ve imagined the
weights, heard the plates clanging, visualized myself breaking a PR while
listening to some loud music.
Whatever area of your life you want to succeed in, you MUST
visualize!
Phase 2 Sample Workouts:
Day 1
1A) Trap Bar Deadlift 5 x 3 – 5 reps
1B) Squat Jumps 5 x 5
2A) Flat DB Bench 5 x 5
2B) Pull Ups / Recline Row 5 x SM reps
3A) Weighted Walking Lunges 2 x 50 ft
3B) Chain Push Ups 2 x Max
4) 3 Rounds:
A) Sleds x 150 ft
B) Any Farmer Walk Variation 3 x 150 ft
C) Back XT 3 x 10-15
Day 2
1) KB Goblet Squat x 10, 8, 6, 4, 2
2A) Sandbag / Ball Shouldering 4 x 2 / 2 each side
2B) DB Floor Press 4 x 8
3A) Bulgarian Split Squat 3 x 6 / 6
3B) Any Carry 3 x 100 ft
4A) DB Hammer Curls 3 x 8
4B) Band Triceps 3 x MAX (15-25 reps)
5) 400 Mtr Run
6) Grip + Abs 3 - 4 x each
Day 3
1A) 1 Arm DB Clean & Press x 5, 4, 3, 2, 1
1B) Squat Jumps x 5, 4, 3, 2, 1
2A) Sandbag Squat 4 x 6
2B) Incline DB Bench 4 x 6
3A) Double KB Rack Walk 3 x 100 ft
3B) Recline Row 3 x Max
4A) Sleds 3 x 100 ft
4B) Curls 3 x 8-12
NOTES:
I’ve trained several thousand athletes through the years. Some of these
Phase 2 / Intermediate workouts will look different, all depending on the
athlete’s age, body structure, coordination.
A middle school athlete who has wrestled since he was 6 years old will
be climbing rope and throwing med balls. An adult who hasn’t trained for
a while will often times do some basic bodybuilding, basic carries and
lots of band work for shoulders an arms.
Take this information and THINK about it. Then, apply it. Do not blindly
follow my words or anyone else’s words.
In addition to the phase 1 and 2 work listed, ALL athletes perform 100
band pull aparts every workout. The first 2 weeks might only be a few
sets of 10 reps sprinkled into the workout. But, after 2 or 3 weeks, most
athletes can do a few sets of 15 - 20 reps, usually switching from
overhand to underhand band pull aparts.
Once pull aparts look solid, we also add band face pulls. My experienced
lifters in high school, college & adult will add more rear delt work like
chest supported rear delts or band front raise + pull aparts.
Ab work is also sprinkled into each training session, often times 6 sets
by the end of the training session. Hanging from a bar or rings (Dead
Hang) to distract the shoulders, decompress the spine and stretch the
lats has also been a great “rest” between working sets.
Side Planks, Alternate Shoulder Touches, all types of leg raise variations,
Russian twists, med ball throws against wall (rotational & overhead).
The variations go on and on, they are limited by your imagination and
only sometimes your equipment.
Joe Kenn, aka BIG House does a lot of “resets” between his big lifts with
his athletes he told me. Ab work, band work, mobility work and more.
These “active rest” exercises keep athletes focused. Sometimes too much
down time inspires the athletes to talk more instead of focusing.
House will add these resets during the warm up and in between sets of
big lifts. The posterior chain is often weak on the majority of athletes and
adults. Too much beach muscle focus and not enough focus on training
the right way leads to this weak posterior chain.
Basically every muscle an athlete can’t see in the mirror tends to be
weak. This is why I do a lot of back extensions, walking lunges, band pull
aparts, recline rows and pull ups.
Once Phase 2 barbell work looks good, we begin to back squat (Box
Squat, Zercher Squat and Regular Squat), usually in high school or late
8th grade for our experienced middle school athletes who have a lot of
training experience with us.
I have learned through experience with so many athletes that the human
body is ever changing and so we can not always, every single workout,
improve without fail. In fact, every few years I feel like I see a decline in
the strength of athletes showing up. They keep showing up weaker and
weaker. I am absolutely confused with how a high school or middle
school kid can’t do 10 push ups? As a Phys Ed Teacher myself, that tells
me the PE teachers are NOT doing their job!
The weak athletes need the basics. They can handle the frequency of
daily calisthenics, sleds and band work because their intensity is NOT
that high. Remember, common sense goes a LONG way in training, don’t
over think everything. Encourage your young, weak athletes to do
calisthenics every day, on their own.
For the more advanced athlete, there are many ways to map out a
training program. At The Underground Strength Gym, because it’s a
private facility, it is difficult to map out a long term plan. Athletes come
and go. Some stay for MANY years, others pull out as soon as their sports
season starts and never train in season which is a BIG mistake.
Common Sense Question: Does it make sense to train all year to get
better for the season, but when the season starts, you stop training? After
2 weeks of no strength work, your body gets weaker. Imagine how much
strength is lost by the END of the season (8-10 weeks of NO strength
work) when the most important competitions are happening.
At The Underground Strength Gym, I map out a 2-3 week mini cycle,
similar to the Conjugate method, and then I auto regulate. There is a
general plan for the group but then each workout, training gets
individualized. It depends on sport, athlete training experience, deep off
season, pre season, in season, immediate post season, etc.
Your body can quickly adapt to movements and methods and more so,
the mind gets bored of the same ol’ same ol'. Switching the set – rep
parameters will keep the body off guard and can keep progress flowing.
Having a long list of exercise variations is crucial as well.
You can switch the order of movements by performing the full body
movement last in the workout, as opposed to first. Or, you can perform
the lower body movement first, instead of last. Change is a good thing,
but too much change can make it very difficult to track progress or to
allow the body to elicit a response to the training stimuli.
Sample Week at The Underground Strength Gym
•Monday: Lower Body Focus
•Wednesday: Upper Body Focus
•Friday: MAX OUT Friday (Full Body)
•Saturday: Full Body
We get in an athletic based warm up with movement prep. Followed by
some light calisthenics, dumbbells, kettlebells, sleds and bands. These
high rep warm ups prep the body AND mind.
On Day 1 our Lower Body Focused Day, with a lower body focus, we
still might sneak in some upper body work with 1 exercise, depending on
the athlete and what he / she needs.
Sample Workout:
1A) Pause Squat 5 x 3 (2 sec. pause in bottom) (2 warm ups, 3 working
sets @ 70-80%)
1B) Hurdle Jumps 5 x 3
2A) Step Ups + Knee Raise (Varied Loading - Hold DBs at sides, Sandbag,
Double KBs Racked, etc) 3 x 8 / 8
2B) Varied Carries 3 x 150 ft (Keg, Sandbag, DBs, KBs)
3A) Sleds 3 x 150 ft
3B) Back XT 3 x 15
3C) Recline Row 3 x MAX
On Day 2 our Upper Body Day, we still get in some sled work. We mix
up how we use the sleds. Heavy, Medium, Light with sprints, varied
distances as well.
Sample Workout:
1A) Swiss Bar Bench Press + 1 Chain Ea. Side 8 x 3
1B) ANY Band Pull (Face Pull, Pull Apart, etc) 8 x 10-15
2A) Med Ball Cross Over Push Ups 4 x 4 / 4 ea side
2B) 1 Arm Row 4 x 8 / 8
3A) 1 Arm KB Clean & Press 3 x 3 / 3
3B) ANY Bodyweight Pull (Rope Climb, Pull Ups, etc) 3 x MAX
4A) Any Carry 3 x 150 ft
4B) BB / DB Tricep Extensions 3 x 15
4C) ANY Curls 3 x 6-12
5) Grip / Abs 4 x
Day 3 is MAX OUT FRIDAY
I picked up this idea from Travis Mash and I believe he picked it up from
other Weightlifters. And even though we are not weightlifters, it allows
us to make an event out of Friday which tends to be a slower day for us
because athletes often compete on Fridays and Saturdays.
This is a full body day with heavy barbell lifts. I try to focus on no
more than 2 barbell lifts but sometimes the heavy lift might be a
dumbbell / kettlebell clean and press ladder.
I’ll line ups bunch of dumbbells from 30 lbs all the way up to 130 lbs. The
athlete will do
1 rep each arm and make a 10-20 lb jump until he hits his Max 1 Arm
Clean & Press.
Here’s a Recent Sample MAX OUT FRIDAY.
1A) BB High Pull + Hang Snatch 6 x 1 + 1
1B) Box Jumps / Hurdle Jumps 6 x 2
2A) Wide Stance Box Squat 4 x 4
2B) Weighted Pull Ups 4 x 4
4 Rounds Finisher:
A) Reverse Lunges x 5 / 5
B) Hanging Leg Raise x 10
C) Glute Ham Raise / Back XT x 10
D) Overhead KB / BB Walk x 100 ft.
Day 4 is Our Saturday Morning and also Full Body. I tend to make this
a unilateral day with some bodybuilding work but not always. If I look at
the week’s training I try to take Saturday to fill in any gaps we didn’t
have time to get to.
Remember, every training session and training plan is flawed. You never
get it all done perfectly. This is why the key is being flexible. I might have
a plan but after seeing the athletes warming up I change that plan. I
might feel they need a different stimulus physically and / or mentally.
Here’s a recent sample from a Saturday training session:
1A) Sandball Shoulder + Squat 5 x 2 / 2 (Some Athletes did Back Squats
this day for 5 x 4)
1B) ANY Bodyweight Pull (Weighted Pulls, Rope Climbs, Pull Ups w
Various Grips, etc)
2A) BB Military Press (Middle School performed double KB Clean &
Press) 4 x 3-6
2B) Various Push Ups (Weighted, Med Ball Cross Over, Feel elevated) 4 x
SM reps
2C) Band Pull Aparts 4 x 10 / 10 (overhand / underhand)
3A) Sleds 3 x 150 ft
3B) KB Swings 3 x 10
3C) Arms: Band Triceps + DB Curls 3 x High Reps
The High – Low Method
This method was initially shared with me from James “The Thinker”
Smith.
Simply stated, the training program does not allow for the individual to
perform two days in a row of high intensity training methods, which can
have negative impact on the central nervous system. This method can
and should be incorporated into the sports practices as well. So if you’re
a Strength Coach implementing this method, you are coordinating and
adjusting your training methods with the intensity of the sports practices
of the Sport Coaches.
For example, in Wrestling, if Monday was an intense live wrestling day,
this would be considered a high intensity day which imposes greater
demands on the body’s recuperative abilities. If the individual is planning
to perform extra training in the gym that day, the training should also be
of high intensity, but these two sessions should be spread apart with a
minimum of 4 hours.
Or, after the sports practice, the Strength Coach can implement a short,
strength session right after practice. I personally don’t want to do
strength work immediately before a sports practice. This is often how
injuries occur, especially in untrained athletes who are not prepared for
sports practice after being fatigued.
After a hard wrestling and lifting session, The next day will be a day of
lesser intensity activities. So on the mat, this would be a day of technical
/ drilling only. The Strength Coach might implement a short calisthenics
circuit and then mobility and soft tissue work / partner massage, etc. to
aid recovery.
This will allow the body to tolerate the training stimuli without (or less
likely) negative effects, such as overtraining, becoming weaker, etc.
This is where discipline plays a huge factor. Discipline is doing what
must be done, not what you want to do. So you may want to spar or go
live and roll hard with your teammates. But, if you truly want to reap the
rewards of a well planned program, you will follow your high intensity
days with a rest day or a low intensity day, thus, the high – low method.
The high - low method would work best in a setting where the Coaches
ALL work together, Sports Coach, Strength Coach, etc. Otherwise it is
difficult to gauge the effort of an athlete if you didn’t see him in sports
practice. Coach, I worked so hard at practice today, can we go lighter
today? Then the next day you chat with the sport coach and he tells you
Johnny dogged it during practice.
Don’t get caught up with 1 method and never being flexible; harder
training is better or “optimal training” is better. And of course, don’t get
caught up in making excuses to avoid the work, Oh I’m not feeling it
today……
Listen, in life and sports, we’re not always 100% or always feeling it, so
it’s crucial to get used to working hard! Lack of effort and excess excuses
always catch up to you. Always.
The flaws behind the high - low system should be looked at as well.
There is a need to psychologically have athletes push through the tough
times, times when they feel tired yet they MUST perform. In many sports,
the end of season competition often involves competing for multiple days
in a row. When we compete, we must attack at 100% multiple days in a
row. High - Low would not properly prepare you for this in the physical
or mental sense.
Many sports have tournaments that are 2 - 3 days in length, which means
competing hard for those 2 - 3 days. When you compete, there is no high
- low competing, it’s ALL out competing to WIN.
So looking at the high - low system, this would be a great method for the
post season and early off season. As you near competition, you want to
train up for it and then in season, you can look at practice and all around
training to dial in a more optimal approach. You will use auto-regulation
in my opinion.
Model 6: The Simple Method
This will be the absolute simplest way of cycling your training if you do
not understand the skill of “listening to your body”. For the first 3 weeks
of each month you will train intensely (a very vague term – push yourself
or the athletes, each week ramping up intensity) and on the last week of
the month train with moderate to high reps and lighter weights for
recovery purposes.
Week 1 - Intro Week, establish baselines and technique
Week 2 - Better than week 1
Week 3 - Aim to break records and beat week 2 training
Week 4 - Deload, lighter weights, less overall volume and intensity
Train three days a week utilizing full body workouts or alternating
between upper and lower body workouts. Use the concurrent method by
incorporating strength, power, hypertrophy and endurance methods
within each workout.
After 3 weeks of solid training, the 4th week you reduce the intensity and
use higher reps (10-20 reps) on the last week. That 4th week might only
be 2 training sessions instead of 3 sessions.
Give your body and mind added rest on week 4. Psychologically and
Physically, you will want to get back to intense training again after this 4
week of lighter work. As someone who is intense and passionate, I
remind myself that I am NOT training athletes who are like me. Even at
the collegiate level, many of these athletes are NOT the biggest fans of
training. I have to find ways to inspire them to work hard and teach them
how to seek pleasure in the discipline.
Pushing to your limits every week, every workout without a reduction in
volume / intensity will lead to burn out and overuse injuries. During The
“Simple System”, you will schedule yourself to lay low on the last week of
every month. This works well for the rare athlete who is an overachiever
and keeps thinking on outworking everyone else.
I love working with those aggressive athletes but you must find ways to
keep them progressing in the long term and most of all, peaking when it’s
the right time.
A very important part of avoiding plateaus is to keep changing your
exercise selection, number of sets, reps & rest in between sets. During
the 3 weeks of higher intensity training you can vary the loads within
each workout.
It is not necessary to go heavy the entire workout, or light the entire
workout. An example of varying training loads (various physical focuses)
in the same workout would be like this (after a thorough warm up):
1. rope climbing x max reps in 5 minutes (strength endurance focus)
2. Squatting, heavy weights, 3 – 6 reps per set, 6 – 8 total sets (including
warm ups) (strength focus)
3. DB Floor Press: light weights, high reps (20 – 30 reps), 3 total sets
(muscular endurance & hypertrophy focus)
4. 1 Arm Row using DB or KB, 4 x 8 reps (moderate weight) (strength
endurance focus)
5. KB Swings 3 x 15 (moderate weight / power endurance focus)
As you can see, some exercises were heavy, then light, then moderate –
constantly shocking the body, keeping it off guard. Switch your hand /
foot positions, change the load, etc.
Not only will you increase progress, but you will keep each workout
more fun than the last one. Doing the same thing repeatedly is never a
good thing, regardless of the activity. The mind gets bored and the body
stops responding.
Which do I prefer? I prefer to use The Concurrent Method:
I like using this method because I attack heavier weights for strength,
moderate weights for power, full body lifts for full body strength and
power, plus a circuit at the end of each workout for improving strength
endurance and muscular endurance. This approach is very practical for
my athletes at The Underground Strength Gym because of the erratic
schedule of the athletes.
It works great for the college athletes as well because once school is over,
the college athletes have a 4 month “optional training” time. This means
a large number will not show up to train during those 4 months and if
they do, it’s usually not for the 3 x weekly training.
Unless I KNOW you’re training all year round, it’s tough to long term plan
one method over another. Consistency will trump intensity. Hard work
only some of the year will not benefit the athlete as much as consistently
training year round. It’s hard to get better when you don’t show up.
Common Sense.
Alternative Programming Idea: Although, if you own a gym, you CAN
set it up where you lock down a training plan and the athletes know
exactly what is planned each day of the week, for example:
Monday + Wednesday: Strength & Conditioning Tuesday + Thursday:
Speed, Agility, Plyos Friday: Open Gym
Saturday: Speed + Strength
The reason I like to give examples of all the varied methods is because
variety AND knowledge is important. Any of these types of programs will
work well for some athletes, It all depends on where that athlete is in his
/ her timeline of development.
Many beginners and intermediates can make tremendous gains with
linear periodization. Marty Gallagher used this method with some of the
strongest men of all time, like Ed Coan and Kirk Karwoski. Look them up
if you don’t know who they are!
My plan for the athletes is constantly changing because the athletes
themselves are constantly changing. There are so many factors that
impact an athlete’s energy levels, stress, nutrition, lifestyle, mindset and
more. As complex as the human body is, the simplest training tends to
elicit the best response. Less fads and Less gimmicks. Life nowadays is
complicated enough.
Louie Simmons has stated often that if an athlete does the same
workouts and same lifts repeatedly than he / she will begin to decrease
their coordination and overall athleticism. This is where special
movements come into play (SPP / specialized physical preparation) as
well as variety of workouts and exercise variations. I interviewed Dane
Miller from Garage Strength for my STRONG Life Podcast and he told
me that when he went to a Throws camp to prep for The Olympic Trials,
his throws Coach (Dr Anatoly Bondarchuk) had him throwing dumbbells
the same way he would throw a shot put. That is SPP.
These special exercises will be similar to your sports skills & will address
your weak areas coupled with sports technique. With wrestlers I have
them lifting awkward objects such as water filled kegs, sandbags or
heavy sand balls. We also throw these objects in various directions or
load them onto platforms / boxes from various directions. For example,
lift and rotate a heavy sand ball on top of a ploy box. Or clean & throw a
heavy sand ball, toss a lighter medicine or sand ball for distance.
These movements resemble wrestling, lifting and throwing an opponent.
This SPP is not a physical benefit but also gives the athlete a mental edge
because he / she believes they are doing something close to the sport
they love. It creates a deeper and more meaningful connection for the
athlete.
The intermediate and advanced athletes can implement general –
specific training.
- A swimmer who swims the 100 mtr might perform circuit work for
time that matches the time of their best 100 mtr. stroke.
- A wrestler in college might perform a circuit of various exercises for 7
minutes to meet the time demands of a 7 minute match.
- An 800 mtr. Runner can perform a lower body circuit for his / her best
time in the 800 mtr race.
I know Louie Simmons has often mentioned marching on his belt squat
(ATP / Athletic Training Platform) or power walking with ankles weights
for the same time as his 400 mtr. Runners. That is GSP / General Specific
Preparation.
Changing the exercise or the angle of the exercise allows you to improve
consistently. Simply by doing something different, you can essentially set
a new PR. Always benching? Go incline. Always using a straight bar? Use
a Swiss bar.
Always squatting with a box? Take away the box or change the width of
your feet.
Change the exercises before they stop working, before the plateau comes.
Change the reps. Sets of 5 for 2 weeks, sets of 3 for 2 weeks, etc.
If you are strong in one lift, ego can often take over and you want to do
this exercise in the same position all the time to look good for others. Big
mistake. That will lead to a plateau & over use injuries.
Balancing Training Stimuli & Movements
Some workouts have major flaws, others have some flaws, but in the end
they ALL have flaws. There is no such thing as the perfect workout,
period. But, some workouts really open up the flood gates for injury or
exposing weak areas to become even weaker.
A few things to keep in mind when creating a balanced program is to
attack weak areas regularly, but not so often that the area becomes
overworked and in a constant state of fatigue. Also, balance the push /
pull movements with a minimum of 1:1 ratio, if not slightly more. I prefer
to do more posterior work than anterior work.
Baseball players especially tend to get more posterior work. Wrestlers
who have that hunched over posture, I do much higher volume of pulling
than pushing.
Every training session gets a minimum of 100 upper back / rear delt
band exercises from face pulls and pull aparts, all from various angles
and different band tension.
For example, a 1:1 push / pull balance would like this this:
1A) push ups 5 x 8 reps
1B) recline body rows 5 x 8 reps
Notice that the sets / reps are identical and the movements are both in
the horizontal plane. In a perfect world, your pull / push ratio should be
identical. But, because pulling movements / motions (and the posterior
chain) are common place for weak areas, I suggest performing extra
work for the pulling movements. Through the years, I have met MANY
athletes unable to do 1 push up. Things are just never perfect or
“optimal”. It’s a fallacy. So you need to always be thinking, always
learning, assessing every exercise that an athlete does and engineering a
training plan to build up this athlete.
Example 2:
1A) weighted pull / chin ups 8 x 3 reps
1B) double kettlebell military press 8 x 3 reps
The above example is through identical pairing of sets / reps with
vertical movements. When my athletes are pressing overhead or
horizontal, even when paired with a rowing or pulling motion, I often
have them sneak in abs and band face pulls / pull aparts mid way
through all their sets and again after their sets.
You’ll see workouts outlined in this manual that are not “perfect”, or not
paired through identical sets / reps of opposing movement patterns. So
during our warm ups, we include movements to get some extra work
done for our weaker areas. For example, the use of jump stretch bands
for face pulls, rowing and band pull aparts are commonly used during
our warm ups and as active rest between heavier lifting. This is
something we do simply by reacting to what the body needs, not what is
written down on paper.
You can look at your own physique and see what needs work. A great
Coach can assess the physique of an athlete as well as their performance
in sport and craft training to improve their performance.
- Big belly? Tighten up that nutrition. Add more lean muscle mass.
- Slouching shoulders? More upper back work & consciously working on
posture.
- Big chest & small back? Add rowing exercises during upper AND lower
body days.
Then you must learn to assess through movement.
- Can’t push hips back during squats or trap bar deadlifts? Add extra back
extension from 45 degree and horizontal angles. Banded leg curls,
banded good mornings & strengthen those hammies!
- Knees caving in when landing on jumps or lifting off the floor?
Strengthen the hips through lateral sled drags or banded lateral walks /
hip circle lateral walks.
The assessment is constant and on going. It never stops. The mind of a
Coach never shuts off. If you’re an athlete reading this, look at why you’re
struggling, when you lose and then learn how to strengthen those weak
areas.
On paper or your excel sheet, the pairing of identical sets and reps looks
correct or optimal. But let me play devil’s advocate. There is no
individual w/perfect balance be it in life or physique, so, we almost
always perform more pulling movements because that is where the weak
areas tend to fall. And so the ratio of 1:1 is always the minimum we use,
most often we perform an extra minimum of 25% more volume for
pulling motions.
Chapter 8
Underground Strength & Sports Performance Methods
The name “Underground Strength” came way back in the day when I was
being interviewed on the training I was doing with the athletes from my
garage. These athletes were a blend of Baseball, Wrestling, Football,
Soccer, Lacrosse and Basketball players. The were just crushing it and it
was awesome. It was all so pure, training in my garage, the backyard and
the local playgrounds. YouTube wasn’t even out yet so the over
abundance of shock and awe hadn’t gone viral yet.
When I was asked to explain my style of training I replied, I don’t
follow any rules. We’re Underground!
And so from there, my buddy began calling me The Underground
Strength Coach. Honestly, looking back, I don’t know if that was a good
thing or not. I see people ALL around the world calling their gym
Underground Strength (Insert town, etc) and I have NEVER met these
Coaches.
So yes, that would be called stealing. As a Coach, ethics are #1. In
fact, in Kindergarten, we learned on day 1 from our teachers, If it’s
not yours, don’t take it.
To preface all of this, do NOT steal The Underground Strength Gym
name. If you have gone through our Certification, yes, that can be in
your bio but please do not stealth gym name. Thank you.
So here we are, with adults who are Coaches, stealing. So if you want to
learn in person from me, attend an Underground Strength Coach
Certification. Add the certification to your resume but ultimately, be YOU.
It doesn’t help to steal from others. The world doesn't need another Zach
Even- Esh, the world needs you to become your very best.
Dealing with the Seasons & Cold Weather
Living inNJ comes with the erratic changes of seasons. In the Winter we
can get hit with a blizzard and some sometimes the weather can hit 60 or
70 degrees for a few days. The Spring times has lots of rain and the
Summer time is beautiful!
The various seasons does not allow me or my athletes to train outdoors
year round. Sure, we can go outside in the winter for spurts and when I
had my first warehouse in Edison, NJ, we pulled sleds outdoors year
round, even in the Winter time. It was our only option. Plus, a little cold
for 1 or 2 minutes doesn't hurt anyone if the temps are 30 degrees.
When weather allows, the athletes are outside doing a lot of sled
dragging, pushing & pulling. I do this myself as I have a sled at my house
as well. Sometimes I'll just drag the sled all the way down the street and
back. It takes about 10 minutes. It's a good "gut check" because it tests
the mind and the body.
In addition, we use a variety of techniques w/sandbags, tree logs (when I
was in my back yard), water filled kegs, rope climbing, stone lifting,
playground workouts and outdoor medicine ball throwing. If you live in
the southern states or out west, take advantage of these outdoor training
methods. The sun, the fresh air - it's natural and powerful.
When people think about tire flips, sandbags, sleds and attacking
outdoor training, many people now call this "Underground Strength
Training".
I love the freedom of training outdoors. When we had our first home
where I began training athletes from my garage and backyard, we had an
old tree cut down and I kept 2 of the tree logs. They were brutal to carry
and squat with.
After years of traditional lifting and training, the odd objects challenged
me big time. I’ve seen the struggle others have when training with odd
objects, even those who are built like bodybuilders, you can see the
difference between training for show and training for GO.
When we had the old tree chopped down in my first home’s backyard, we
used the stump for sledge hammer strikes. The tree logs were used for
squats, carries and lunges. The open space in my backyard was used for
carries, partner wheel barrows, jumps of all types and more. Try
finishing your training session with 100 reps or 5 minutes of max reps
sledge hammer training for a GPP finisher. Pick up an odd object and
carry for time. Go to an empty parking lot and push your car for a few
long trips. All of this has a focus of getting comfortable being
UNcomfortable.
Once I moved from my garage to the warehouse gym locations for The
Underground, we used the tractor tires for the sledge hammers. I now
have sledge hammers from hardware stores as well as heavier hammers
that we fill with sand for the stronger guys. The heavy hammers are
brutal on the grip and upper body. Your back and trunk get worked in a
way that only people can understand who get their hands dirty.
I remember going behind the auto garage next to my first warehouse
location and lifting the spare auto parts he had piled behind his garage. It
was a “junk yard workout”. I put on a pair of work gloves because
everything was rusty. I didn’t want any sharp metal stabbing my hands. I
was carrying tires, wheels, engine parts, bumpers!
I was throwing some of the tires, clean and pressing the bumpers. I was
fired up to get away from common gym training and I remember Rocky
training in the junk yard, swinging that sledge hammer.
The marriage of old school bodybuilding, odd objects, calisthenics,
kettlebells, powerlifting and weightlifting not only made me stronger,
but my mindset and confidence went to another level!
I see this confidence transformation in all the athletes I train. It’s a power
transformation that goes beyond the gym walls. This was the essence of
“NO Rules Training” - just taking any objects and attacking them, no
counting sets or reps. No Rules. No optimal this, program design that,
science this, bla bla bla. Sometimes to find yourself you must first lose
yourself, this is how I felt when training with NO Rules.
It was a form of meditation for me. I call it “Iron Therapy”. It’s a time to
train where the details of sets, reps, rest periods, periodization, etc don’t
count. You just train by how you feel.
When you train from your home and your garage, you should pick up
some equipment from a hardware store. Make your sandbags, get a
wheelbarrow, find some river stones outdoors if possible and prepare to
have some No Rules training sessions every week or every other week.
Medicine Ball Training
We also use a lot of Medicine ball training at The Underground
Strength Gym. Med balls are used often with my athletes for GPP work,
warm ups as well as power training. You can go to a school on the
weekends and throw against the cement wall, throw on a field or parking
lot. I suggest throwing med balls from ALL directions Against the Wall:
- Rotational Throw
- Chest Pass (Very close to wall w/ rapid movement or 5-10 ft away from
wall)
- Overhead Throw
- Half Kneeling Against Wall, Rotational & Overhead
- Jump Towards Wall & Throw (Both Rotational & Chest Pass)
On grass or on cement you can jump 1 - 5 reps with the ball, then on the
last jump you throw the ball for max distance.
Some Medicine Ball Training Videos:
https://www.youtube.com/watch?v=zq1ZMc5ynNA
https://www.youtube.com/watch?v=za6-ijtBRPU
https://www.youtube.com/watch?v=8jrWqXMdS70
I use med balls ranging anywhere from 4 - 20 lbs most of the time but
sometimes we throw heavier sand filled balls for the chest passes. My
preference are the lighter med balls to focus on power and explosion.
Here’s a few sample power warm ups with medicine balls the you
would do once you’re warmed up and before heavy lifting.
Workout # 1
1A) Wall Ball 3 x 10
1B) Rotational Throw Against Wall 3 x 5 / 5
1C) Slams 3 x 10
Workout # 2
1A) Rapid Chest Pass to Wall 3 x 5
1B) Chest Slam to Floor 3 x 5
1C) Clapping Push Ups 3 x 5
Workout # 3
1) 3 Broad Jumps + 1 Chest Pass + Sprint to Ball: Run Ball Back to
starting point: 3 x 3
2) Multi Direction Partner Med Ball Sit Up x 10, 8, 6, 4, 2 (Partner stands
on your feet while you hold med ball, partner moves his hand every rep
and you perform a sit up with the ball in your hands, touch the ball to
your partners hands every rep as he moves his hand every rep)
3A) Lunge Jump w Med Ball 3 x 3 / 3
3B) Med Ball Cross Over Push Ups 3 x 3 / 3
Workout # 4
* Use heavier med ball here, 20-40 lbs depending on strength level of
athletes
1) Partner Clean & Chest Pass x 10 each
2) Partner Back Toss x 10 each (Scoop the ball and aggressively toss
behind you for max effort each rep)
The lighter med balls lend themselves to doing high rep training as well,
not just low rep power work. With high reps, use a medicine ball
weighing anywhere from 4 – 12 lbs. It sounds very light but the
repetitions are high and we are looking for maximal exertion on each
rep. Too heavy of a medicine ball will lead to poor form and not enough
speed on the throw for the untrained athlete.
Our new athletes use the 4 - 8 lb medicine balls most often.
Another great partner med ball exercise is the lying chest throw.
Lay on your back and your partner stands over you, preferably on a
bench. Partner A drops the ball to partner B who absorbs the ball to his
chest and then launches the ball back up as hard as possible.
This can be done for 5 x 5 or 3 x 3 or 5, 4, 3, 2, 1 all of them being an I Go,
You Go style to maximize work and focus.
Out of all the exercise we do, we constantly vary the positions we throw
from as well as partner throwing from various angles. I love using the
med ball because it teaches the athlete to be explosive. There’s no
putting the breaks on when you throw an object.
You can add jumps from different angles and combine them with throws.
If you’ve ever seen old photos of Physical Culture Gymnasiums or old
Physical Education classes, you would see medicine balls and various
climbing ladders, bars and ropes. As I always say, the multi million dollar
weight room is not going to be what makes the best athletes. You can
become a hammer training out of a garage and backyard / field.
I will also use med ball partner work while jogging with a partner
during warm ups. I have found it to be a great way to get the athletes
hyped up and mentally prepped for the workout ahead. I wish I had a
camera man with me at all times because the work I do
with our athletes is powerful! This is why I always tell people, what you
see on our
videos is just scratching the surface. You need to be INSIDE The
Underground Strength
Gym to see how powerful the training is.
Some partner exercises are:
- Both partners Side shuffle while chest passing back & forth
- One partner Jogging Backwards & the other Forwards facing one
another, chest pass and overhead pass to each other
- Both partners Jog Forward and lateral toss to one another, then jog
backwards & lateral toss to one another
- Kneeling Chest Pass + Drop into a Push Up. Both partners kneeling,
approx. 15-20 ft apart, explosive chest pass to your partner &
immediately fall into a push up and then explode back to upright
kneeling position. 10 reps each.
Use your imagination and get creative. You can also do recovery
style medicine ball work where you don’t throw explosively. Instead,
you’re using the wall and pushing or throwing the ball more rhythmically
and getting in higher reps or 15-30 seconds of each exercise. The
rhythmic style is great post season or perhaps during a week of reload /
deload / easier recovery training.
I remember a conversation I had with Louie Simmons around 2003
and he was telling me about a few high school wrestlers he was training
and they were STRONG. These kids weighed 103 - 112 lbs and were
benching 205. Louie said he would fo a 5 minute med ball circuit with
them. 5 minutes non stop of med ball slams and throws for power
endurance.
I remember thinking to myself that the heavier athletes I was training
were not benching 205. I paid attention to everything Louie said but I
realized at that moment that his wrestlers were benching almost twice
their bodyweight and I had to start raising the standards for the athletes.
When my own kids come to the gym with me I always encourage them
to grab the light medicine ball and just play. I don’t train my kids at their
age just yet. I get countless e mails and phone calls from parents of 7 yr
olds telling me that their child needs more power or that their child
knows what it takes to be a Champion. I kid you not, those are the exact
words I hear.
I let my kids come in and they think they’re playing when they throw
that med ball around, which they are! But, they are also gaining
tremendous benefit by coming in to my gym and “playing”. They end up
climbing rope, climbing across the pull up bars between the squat racks,
throwing med balls from different angles - the youth kids need PLAY,
they don’t need some perfect sets and reps and the play is exactly what
will get them better.
Depending on where I’ve been location wise with my gym, we also throw
small car tires, stones, kettlebells and dumbbells for increased power &
GPP work. I’ll go to an empty field for these throws or at 1 of my
locations I simply used the tires piled up behind the auto garage next to
my gym.
Most football fields (recreation and high school) still use smaller tires for
the agility run. I will take an athlete to the field and have them throw the
small car tires in under / scoop toss fashion or from a rotational angle
(the toss style is done using a keg in the world’s strongest man contest
where they toss for height).
They will then walk, jog, or run to the tire and repeat this process for
reps, time or until the tire reaches a certain distance on the field. Tires
can also be carried one in each hand for a variation of the farmer walk.
Do this across a football field or up & down bleachers / stadium stairs.
When throwing from angles or with 1 arm, throw equally from both
directions so you can strengthen each side of your body equally, same
amount of sets and reps. Partners can do tire tug of war which gets quite
intense!
If you’re a Coach, organize challenges for your athletes. Throw
medicine balls or tires for distance or relay races with carries of all types.
The athletes get hyped up on these races and challenges. I’ve trained
Football teams of 70-100 kids at a time, it was insane but I made it work
by by breaking them off into groups of 8-10 and training them outdoors.
I used some of my favorite set & rep patterns to keep things simple
AND effective.
- Calisthenics: Squat Jumps, Lunge Jumps, Push Ups x 10, 8, 6, 4, 2 reps
- Sled Sprints w/ Tire Sleds & Rope Attached x 50 ft (You can use longer
distances if you have smaller groups to control rest periods)
- Farmer Walks using Dumbbells and Sandbags x 50 - 75 ft
- Stadium Stair Sprinting, Jumping and Bear Crawling up Stairs
- Small Group Farmer Walk around track (Every 50 ft a new partner
carries)
- Walking Lunges
- Broad Jumps & Frog Jumps
- Sprint Relay Races
- Sandbag Training x 5, 4, 3, 2, 1 reps of: Squats, Clean & Press,
Shouldering
I trained the entire team on this day but you can divide the team into
groups from freshman, JV and Varsity. You can have outdoor training,
weight room training, speed / sprint training and some calisthenics as
well. That’s 3 different sections of training and you can rotate trough
them as your time allows.
Simple and Savage. Brilliance with the Basics.
Don’t complicate the training. Get those athletes OUT of the weight room
to experience some animalistic style work. When outdoors, I use a more
Holistic approach. I am not getting to caught up in sets and reps, I look at
technique and effort, I look at team work, overcoming challenges and
camaraderie.
I’ve seen too many ugly cleans, hunch back deadlifts and half squats
in weight rooms which tells me there is NO foundation of strength.
Get back to the Simple 3: Carries, Calisthenics and Sleds.
The 3 Essentials:
- Carries
- Calisthenics
- Sleds
It’s amazing how powerful those simple training tools and methods are.
You can see these tire, sandbag and outdoor training methods in
our DVD, ‘Ancient Training Methods’, which is inside The
Underground Strength Academy at
https:// UndergroundStrengthCoach.com.
To make the tires heavier, you can keep the wheel inside the tire. You can
usually find these old tires at a junk yard or piled on the side or behind
an auto garage.
Power Endurance Training.
As I’ve coached athletes from youth to D1 and then the athletes prepping
for Olympic trials, the big differentiating factors have commonly been the
level of sports skill, the speed of these sports skills and the ability to
maintain high output for longer periods of time.
A weaker athlete will struggle, get injured and overall be less durable
physically and mentally. The key to progress is consistency. When I hear
about “Summer Workouts” I wonder what happens during the other 9 or
10 months of the year?
If you’re a sport coach, I suggest you find the best Strength Coach in
your local area and develop positive relations with him / her.
Depending on where you live, I’ve seen some high school weight rooms
that rival D1 Universities.
I’ve also seen weight rooms that are overly crowded and dangerous
because of old, broken equipment, lack of space, lack of knowledge (Both
Athletes and Coaches) and often times the wrong equipment.
Administrators, Parents and Coaches should look to have an expert
running the weight room. Just as we have qualified experts teaching
specific subjects in school, experts for cooking food, nurses, etc - we need
experts in the weight room.
When the weight room is properly organized and the athletes are
properly coached, we will see athletes developing and achieving more of
their full potential. It is NOT just about strength or just about size. We
want to help athletes develop explosive power, which is their ability to
move with speed.
Speed and Power Endurance are applicable to all sports. Here are
some examples you’ve likely seen that demonstrate a lack of power
endurance:
- The Football team that falls apart in the last quarter or second half.
- The Wrestler who gasses out after the first period.
- The runner who can’t maintain speed during a track meet or can’t
sprint at the end of a cross country race.
- The Basketball Team that falls apart in the last quarter.
If a team / athlete isn’t trained properly, it will show during
competition. I have often said that common sense goes a LONG way. We
don’t need a lot of aerobic work for power athletes such as shot putters,
pitchers, high jumpers, etc. - Yet I commonly see these power athletes
running distance almost daily with their high school sports coaches.
- Why do I see the local Baseball team going on a distance run after
practice?
- Why is the shot putter taking a long run (1 mile +) with the other
runners?
Common sense tells you that a shot putter / thrower, baseball players
NEVER run or do anything with distance.
When I train the college wrestlers, especially in season, their practices
are intense and often resemble intense circuit training from their drilling
and live wrestling. When I train them in the weight room, I don’t add
more circuits during the season because their practice essentially trained
that energy system.
I focus on explosive power and strength, to blend and optimize a system
of training that compliments and feeds their sports performance, NOT
take away from sports performance.
When training an athlete, always ask yourself, is this going to
compliment and improve their sports performance, or is this going
to hurt their sports performance?
Train your weak areas in training / practice so they become your
strong areas. If an 800 mtr athletes struggles to finish his race strong,
you can assess their performance and adjust training accordingly.
- Does he start the race too fast causing fatigue too early?
- Does his competition pass him during the final 50-100 mtr. leg? Assess
the performance of the athlete and adjust training accordingly.
Watching wrestlers, often times the athlete’s arms have gotten such a
pump & burn from lactic acid build up they simply can not function at full
steam any more, so their muscles practically shut down on them.
In wrestling, I always look at the physique of the wrestler. I look to see
how the appearance and performance match up. If a wrestler has trained
like a bodybuilder with mostly slow, controlled reps and lighter weights,
he will appear strong but will often times be slow and lacking explosive
power.
At the college level I was able to assess our wrestlers every time
they competed. I had constant feedback. I could see why and where
certain wrestlers struggled. The wrestlers who missed out on our off
season training and / or in season training would often struggle against
stronger opponents. It was REALLY that simple.
You can’t get stronger or better when you don’t show up
consistently. At my gym, the athletes who train all year have more
success than the athlete who never trains in season. Common Sense
would tell any coach, athlete or parent that you can NOT get stronger,
faster, more confident, etc when you stop training.
Complex Training
Barbell Complexes are excellent for all athletes, especially MMA
Fighters & Combat Athletes. I met Coach Istvan Javorek around 2008
and he is known as the Father of Complexes. Coach Javorek uses both BB
and DB complexes. He told me how he was using BB complexes with pro
basketball players using up to 185 lbs! THAT is impressive. The
complexes gave his athletes the strength and power endurance to remain
strong and explosive throughout their games / competitions.
If you can train at this high repetition / high fatigue mode with repeated
efforts, or using heavy weights for high volume, you will train your body
to work more efficiently under what is normally a fatigued state for the
untrained athlete. Circuit training is also great, and so you’ll see many
examples when we get to the programming portion of this book.
Another way to improve lactate tolerance and muscular endurance is to
use heavy weights, low reps (3 – 5), and multiple sets (8 or more) with
short rest periods (30 sec. –1 minute maximum). You continue moving a
heavy weight with short rest intervals for a larger volume of sets.
I’ve watched Louie Simmons of Westside Barbell take his fighters
through 5-10 exercises, each lasting 45-60 seconds as a circuit, to mimic
the energy demands of an MMA fight, Grappling match, etc.
If you’re an old school student of the fight game, Louie used to train
Kevin Randleman, who was a dominant collegiate wrestler who became
1 of the early MMA fighters. Back then, it was actually called NHB (No
Holds Barred Fighting). Kevin was 1 of the pioneers of “Ground & Pound”
with his old college teammate, Mark Coleman, another Ohio State
wrestler & national champion. Kevin struggled with longer matches so
Louie would perform the following with Kevin to build up his strength
endurance, muscular endurance & power endurance:
205 lb Barbell
Perform 1 complex rep every 30 seconds
10 Minutes total
A) Clean & Jerk x 1
B) Power Clean x 1
C) Hang Clean x 1
DB Benching from Physio Ball (50-70 lbs)
4 - 10 Minutes of Pressing without putting down DBs
Sled Drags for Distance (1 mile) or Time (5-10 minutes)
Note how each of these “extended sets” worked the body differently. The
BB Complex was a full body focus of Power Endurance. The DB Benching
was for upper body to train Kevin to handle grappling from his back for 5
minutes. The sled drags for time or long distance developed aerobic
capacity as well as lower body specific muscular endurance.
Circuit Training Favorites for the development of muscular endurance
are push ups, pull ups, recline pull ups, light barbell squats, light
deadlifts, light bench pressing, dips, BW squats, rope climbing, kettlebell,
barbell and dumbbell complexes.
Circuit Training
Here are Sample Circuits:
Circuit 1: Max Work in 10 Minutes
A) Squat Jumps x 10
B) Hindu Push Ups x 10
C) Lateral Lunges x 5 / 5
D) Pull Ups x 10
E) V Ups x 10
F) Jump Rope x 100 Reps
Circuit 2: 5 Rounds
A) Double KB Thrusters x 10
B) Double KB Row x 10
C) Double KB Rack Walk x 100 ft
D) Clapping Push Ups x 5
E) Recline Row x 10
F) Band Pull Aparts x 30 (15 reps overhand / underhand)
Circuit 3: 10, 8, 6, 4, 2 reps
A) Burpees
B) Alternate Forward Lunges
C) Frog Jumps
D) Med Ball Cross Over Push Ups
E) Med Ball Slams
F) Recline Row
G) Hanging Leg Raise
Circuit 4: 15 Minutes. 30 seconds work / 30 seconds rest
A) Shadow Boxing (Use heavy bag if you have one: kicks, punches, knees
& elbows)
B) Wrestler / MMA Sprawl
C) Sit Through Drill
D) Sandbag Shouldering
E) KB / DB Farmer Walk
F) KB Swings
Circuit 5: BB Complex / 5 x 5
A) Clean & Press
B) Back Squat
C) Reverse Lunge
D) Bent Over Row
E) Shrugs
F) Sumo DL
Circuit 6: KB Combat Complex
2 Rounds
A) Snatch x 5 / 5
B) Clean & Press x 5 / 5
C) Goblet Squat x 10
D) Reverse Lunge x 5 / 5
E) Swings x 10
F) 1 Arm Row x 10 / 10
Circuit 7: Loaded Conditioning with Sandbag
2 - 3 Rounds:
A) Overhead Carry x 50 ft
B) Clean & Press x 5
C) Zercher Carry x 50 ft
D) Zercher Squat x 5
E) Bear Hug Carry x 50 ft
F) Shouldering x 5 / 5
G) On Back Carry x 50 ft
H) Back Squat x 5
Circuit 8: Loaded Conditioning w Double KBs
2 -3 Rounds:
A) Overhead Walk x 50 ft
B) Push Press x 5
C) Rack Walk x 50 ft
D) Squat x 5
E) Farmer Walk x 50 ft
F) Bent Over Row x 5
G) Farmer Walk x 50 ft
H) Shrugs x 5
Circuit 9: 4 Rounds
A) DB Bench (2 sets flat / 2 sets incline) x 15 reps
B) Back Extensions x 15
C) Broad Jumps x 5
D) Med Ball Rotational Wall Throw x 10 / 10
E) Bulgarian Split Squats x 10 / 10
F) Band Face Pulls x 15
Circuit 10: 4 Rounds
A) Tire Flip x 5
B) Keg Carry x 100 ft
C) Rope Climb x 1
D) Sled Sprint x 100 ft
The circuits above will give you variation as you experiment with
different styles that all develop greater overall muscular endurance.
Some develop more strength endurance, others more power endurance
and others more muscular endurance.
During Circuits, I don’t like to incorporate very complex or high
skill exercises. The more advanced you are in training, the more you
can handle complex exercises. Beginners and Intermediates can
implement basic circuits and get a great benefit from them. High rep BB
snatches are NOT suggested. This is how / when injuries occur. Let the
simplicity of the movements allow for high intensity during these
circuits.
Be creative, and have fun. Keep the circuit workouts well balanced.
Include lifts that work lower body as well as upper body. As always, vary
the exercises. Do not do high rep benching every single week, or high rep
deadlifts every single week. Avoid the overuse problems that come with
repetitive movements.
My younger years unfortunately were all on my own, I had no true
mentors and no access to proper sports performance training. If I knew
how to listen to my body more and followed a Conjugate style program
which included max effort, dynamic effort, max rep, energy system & GPP
training then I would have been a much healthier athlete I my younger
years. I went full steam year round. Got caught up in forced reps, drop
sets and other bodybuilding intensity techniques that only partially
improve sports performance and also beat up the joints. I did these
intensity methods all year round which is never a good idea.
Light days were unheard of and I NEVER did any GPP training to work on
weak areas or performing prehab / rehab and flexibility work. None of
this information was available to me as a young athlete. You were told to
lift weights and take long runs. Today, we have an abundance of
information but the knowledge and ability to implement this information
is not abundant.
Another point concerning variation is for your max effort day. Your
max effort lift does not always have to be a conventional barbell lift
(Powerlifting / Weightlifting). It can be an odd object or strongman lift
like a farmers carry with heavy dumbbells, or heavy sandbag walks
uphill. Try pushing a wheel barrow up a hill for a few sets. Max Effort
work can be Dummbell work (Heavy DB bench, Clean & Press, etc) or
Heavy Calisthenics (Weighted Push Ups or 1 - 5 RM Weighted Pull Ups).
There’s enough information in this manual to educate you and give you
knowledge to organize your own training and to pull variety from.
Active Rest. This can be placed into your yearly training program AT
ANY TIME. You use active rest on the day (s) you are feeling tired or
simply in need of change yet you still want to do something active. Here
are a few examples of active rest:
•Wall / rock climbing (indoor or outdoor)
•Hiking
•Mountain Biking
•Kayaking
•Surfing
•Swimming at the beach
If you are a Coach and have access to a pool or volleyball courts, take
your athletes and have them play a game of water polo or hoover ball,
etc. - Anything fun that gets the athlete out of the day to day routine. Give
the mind and body a rest by doing something different and fun, low
stress yet helps recovery.
You can come up with more of these activities, but they simply give you a
break from the daily grind if you’re a sport athlete and this keeps your
mind and body fresh. My friend Mark Bell simply encourages people to
take a daily 10 minute walk. Get outdoors, breathe in the fresh air, swing
your arms as you walk and you will feel energized and rejuvenated
mentally.
Dr. Stu McGill, 1 of the leading lower back experts in the world says the
10 minute daily walk is non negotiable. The body thrives on training to
achieve balance or homeostasis. The slight break from heavy training in
the gym or regular, intense sports practice gives the body a feeling of
normalcy, improving recovery as well as your mental state.
The importance of rest is truly underestimated. If you feel
exhausted, run down, agitated, then you need to do a few things to
get back to optimal performance:
First, take at least 3-4 days from training, ALL training. Some athletes
need 2 weeks off depending on how run down they are and what level of
sports they are competing in. During this down time, dial in the 3
simplest things you can do to enhance recovery: Better sleep habits,
better nutrition habits, hydrate with more water.
The sleep, nutrition and water are all simple and basic (mostly free).
Most athletes are under nourished and under recovered (lack of sleep)
than they are over trained. Meaning, they eat, sleep and live a lifestyle
that is crap! I haven’t met too many athletes that overwork themselves.
Most of them get to bed extremely late, skip breakfast, don’t enough and
when they do eat, the food is not healthy.
After a few days of sleeping 9 hrs a night, maybe a 30-60 minute daily
nap, hydrating properly and eating a solid balance of healthy foods, your
body can completely transform itself within a few days. The key is to live
this Champion Lifestyle with consistency.
Second, cycle your training more often via The Conjugate method.
Change the volume, intensity, order of exercises, type of exercises, etc.
Conjugate training is excellent because of how we can change the stress
our body experiences. Changing exercises and having heavy days (max
effort) with speed days (dynamic effort) improves recovery. You can
NOT go heavy every training session.
Dynamic Effort / Speed days doesn’t require you to get crazy fired up
because the weights are lighter. If you’re always maxing out, struggling
and straining, you WILL hit a wall.
Following the conjugate or the concurrent method will have you training
3-4 times a week in the off season. In Season this can be blended down to
1-2 x week. If you’re not in the starting line up, then give yourself a 3rd
day in season since you’ll have off on the days of competition.
Remember this: Your training must feed / improve the sports
performance, NOT take away from the sports performance.
Over training means you are over worked and need a rest, plain and
simple. You will know when you’re over trained. Here are some signs:
•Lack of motivation to train
•Amassing injuries
•Feeling weak and exhausted during training
•Easily irritated by friends or normal social circles
•Getting weaker in the gym
•Lack of mental focus
•Easily irritated
•Feeling overwhelmed
•Losing Passion for your Sport
•Talking about Quitting the sport to yourself and others
If you do not listen to your body and you keep on pushing you increase
chances of injury. Most injuries come when the body sends you signals to
rest and you ignore these signs. Auto regulation is a powerful tool you
can learn to use for yourself or coaching others. Assess the body
language, assess the verbal and non verbal communication. Assess
during the warm up. You can quickly gauge who is ready to train vs who
needs to back off or perhaps be sent back home to rest and recover a few
days while dialing in the overall lifestyle (sleep, nutrition, hydration).
Max Effort Days
On these days, you choose your first exercise to be the most important
exercise of that day, and the heaviest. This exercise will likely fall into a
powerlifting / weightlifting exercises but it can also be anything heavy,
such as farmer walks, stone lifting, throwing an object, weighted pull ups,
etc.
Conventional training will be a deadlift, some form of a press (overhead,
bench), a squat variation or weighted / heavy calisthenics such as
weighted pull ups. You would traditionally perform sets in the 1 – 5 reps
on this first exercise. Shooting for heavy weights as well, but still having
1 or 2 reps left in the bank if you are a novice. I call this a technique max,
where you stop the set before technique falters.
I always remind my high school and college athletes that the
strongest athletes have the best technique. They have clean reps, no
squirming or grinding with poor form, rarely if ever missing a rep.
The more advanced trainee is looking to set a PR (personal record) and
so he / she will go to their maximum effort with a closer % of their 1 RM.
The Max Effort work is usually a higher % of the 1RM. For the sport
athletes I train I rarely do a 1RM. Some argue that a 1 RM is safer than a
heavy 3 or 5 rep set and that depends not only on who the coach is but
who is doing the lifting.
High school coaches who test the 1RM every 4 weeks on the squat, bench
and Clean are outdated. There are MANY safer ways to test athletes and
the majority of high school athletes I have worked with are NOT ready
physically, technically or emotionally to properly hit a 1 RM on these
barbell lifts.
I also want to know what is the purpose of the max test? If you are
collecting the data, what are you doing with the data? Are you tracking
the data short term? Long term? Are you looking for correlation of
weight room numbers in relation to increases in speed? Agility? Don’t
test for the sake of testing. Have a purpose.
You can track progress on a paper / excel sheet, giving each athlete an
individual notebook or excel card, or, nowadays with technology, you can
use software to track progress. At The Underground Strength Gym I use a
software system where we can see all the weights we’ve tracked in every
exercise.
I love the software because I can see the graph and the dates, weights,
reps, etc. It gives you and the athlete a visual and then we can see
progress which boosts confidence in the athlete.
If an athlete feels inspired and fired up to break a record, we look at his /
her history of the lift and can say OK, your best 3 rep Box Squat is 295. You
can go for 305 today and get a double or triple.
Either way, we see this athlete is breaking record; more weight for 2 reps
or more weight for same 3 rep test. You can also change the variation of
the exercise. Change the height of the box, the width of the feet, straight
bar or safety bar, etc. Conjugate style the exercise selection.
After the focus / main exercise, you would follow with your movements
working on power and strength endurance. Rep work for muscle
building, circuits for aerobic capacity or muscular endurance. Essentially,
you create the program that builds the athlete! Strength alone is not
enough.
In my Encyclopedia of Underground Strength (http://
UndergroundStrengthBook.com) I wrote a chapter titled Strong &
Useless.
The realization came to me in my early days of training a few
Football Players from my garage gym and my first location of the
warehouse Underground Strength Gym. These Football players moved
big weights on the barbell lifts, they held the weight room records for
squat, bench and clean.
But……
They could not do push ups or pull ups.
They could not do a set of farmer walks without their grip failing on the
2nd set.
They could not do bodyweight lunges without stumbling all over the
place.
They were destroyed after doing our movement prep warm up.
These big guys were Strong & Useless!
You must be in shape. In shape to handle the rigors of practice week after
week, month after month. In shape to handle a tough game and then
return to practice the next day.
Being strong on a 1RM barbell lift will not be enough to prep you for
sports practice where the Coaches are pushing you, challenging you and
testing you to see if you have the physical AND mental tools needed to
handle the long, sports season ahead. The athlete needs durability,
aerobic capacity, anaerobic capacity, strength, speed, agility, athleticism,
mental fortitude and more.
The Sport Coaches are not worried about the science of perfect or
optimal training. They’re looking to see who WANTS it. Who is a leader.
Who is cutting corners. Who is working his a** off and staying calm and
cool under pressure.
Proper training gets you ready for competition AND practices. The
Westside Barbell Conjugate Method is a big influence at The
Underground Strength Gym. Especially their special strength methods.
This program blends strength (all types) with explosive power as well
attacking weak areas, building muscle and essentially assessing the
athlete and building them into WHAT they MUST become to attain their
maximum potential.
Here is a Great article from Westside Barbell that explains
Maximum Strength thoroughly. I highly recommend you dig into all
of Louie’s books and his free articles in his web site:
https://www.westside-barbell.com
You can also listen to some of my interviews and podcasts with
Louie inside http:// UndergroundStrengthCoach.com
What is Maximal Strength?
The maximal strength of a muscle or a group of muscles in a given
movement equals the highest external resistance an athlete can
overcome or hold with full voluntary mobilization of his or her
neuromuscular system according to Platonov (1997) and Tidow (1990).
This definition also is found in Science of Sports Training by Thomas Kurz
(2016).
There are four methods to test maximal strength: eccentric,
concentric, isometric and electro stimulation. When testing your
maximal strength, it is described as the Maximal Effort Method, which is
the most effective method for increasing both intramuscular and inter
muscular coordination. The M- E Method is also recommended when you
are attempting to become as strong as possible. This means lifting a one
rep max (1RM).
Doing two or three reps builds strength endurance or submaximal
resistance. Siff and Verkhoshansky (1999) and Zatsiorsky (1995) in their
respective studies said doing four to seven reps builds heavy resistance;
moderately heavy permits eight to 12 reps; moderate resistance permits
13 to 18 reps; light resistance allows 19 to 25 reps, and very light
permits more than 25 reps.
As you become stronger, explosive strength that is displayed in fast
velocity and speed strength in intermediate velocity will be improved
when combined with the Dynamic Method—training 72 hours later for
both upper and lower body exercises.
Many coaches are fearful of M-E training. If you are familiar with the
actions of the Golgi tendon receptors, then you will know that they are
very sensitive to the forces developed in the muscle. If the tension in the
muscle rises too fast, the Golgi tendon reflex evokes the inhibition of
muscle action. This simply means a body will stop producing higher
muscular forces to protect itself.
The same type of protective action does not happen during football when
two athletes are tackling one another. This means M-E Method is far
safer than contact football. Most injuries happen when the muscles
around the joint are not strong due to insufficient weight training.
How to Use the M-E (Max Effort) Method
If you are not sure of yourself to practice M-E training with both
eccentric and concentric actions combined or singular, simply use
isometric training. Isometric training can be employed by pulling,
pressing or squatting against a bar loaded to a weight the athlete cannot
overcome and exert force from 80 percent to maximal for two to four
seconds for a few sets at three or four positions. The maximal strength
gain is the position where the force is exerted, but it can radiate up and
down 15 degrees as well.
Isometrics are broken into two types: concentric and eccentric
actions. A concentric isometric action happens when you push or pull on
an immovable object. To perform an eccentric isometric action, the
athlete must hold a heavy weight in a fixed position.
Other M-E Methods: Electro Stimulation
In studies by the Russians using electro stimulation to a given muscle or
muscle group, they found it can deliver effective training stimulus due to
the fact that the electro stimulation can produce a stronger contraction
than the athlete can produce on his or her own. This is sometimes
referred to as Russian Stim. This method of strength training has been
implemented in many sports including weight lifting, track and field,
boxing and even rowing.
The effects of electro stimulation depend on the types and frequency of
use as well as the type of muscle fibers—fast or slow—you are imposing
on. Westside has used electro stimulation since the 1990s. Westside used
the same method that Dr. Siff used on the Belgian SHW weight lifter
Surge Reding. After weight training, he used 0.5 to two seconds with very
high-intensity contractions with 10- to 15-second rest intervals. This was
done for five minutes for each muscle group. More on this subject can be
found in Supertraining (2009).
M-E Method with Resistance
There have been several studies done while lowering or eccentric over
loading. It is done by lowering a barbell with from 10 percent to 60
percent more weight than the lifter can overcome concentrically in a
slow as possible motion to build eccentric strength. Westside has never
seen a study that contributed to concentric strength by doing maximal
eccentric loading.
In the real world, eccentrics does two things:
1) It makes the athlete sore as eccentrics tear down muscle fiber, and
2) Bodybuilders will lower their weight slowly as it increases muscle
size.
(Special note: Westside has made superior strength gains by
implementing over speed eccentrics by attaching strong rubber
bands over the bar.)
M-E Concentric Method
The deadlift can be an M-E with maximal loads due to lifting the barbell
off the floor first.
Special Concentric Methods
From a low position squat, press or pull from a power rack off pins. Good
morning, squat or press-off suspended chains at several heights. Lifting
weights from the bottom without an eccentric phase eliminates
reversible muscle action. Three out of the five classical lifts start
concentrically—clean, snatch, and deadlift —while the squat and bench
press start with an eccentric action.
M-E Method and Planning
Westside’s system calls for a M-E day for benching on Wednesday and
squat and deadlift on Monday. Westside makes new records more than
90 percent of the time for the entire workout. At each workout a
different M-E lift is switched each week. The reason for this is that if
you lift at 90 percent of a 1RM for a three-week wave, you would
have diminishing returns. This is proven by science. It’s called the
Law of Accommodation.
Pick a series of M-E lifts and switch each Wednesday. According to
the force velocity curve, strength is measured in the time it takes to
complete the lift, not in the amount of weight or the resistance on the
bar. For an M-E system, Westside recommends that you drastically
change the amount of weight on the M- E barbell exercise.
Here are two examples for the squat or deadlift:
1) One week you should squat off a very low box, close stance with no
gear or belt. The author made a 535 and a 555 on a low box (12-inch)
with a modified safety squat bar for two all-time records. At the meet it
allowed a 900-pound and a 920-pound squat, the second best on the Top
10 list.
2) By pulling a box deadlift of 570-pounds with a five chambered bar that
has the bar four inches below floor level the author pulled 716 at 220pounds eight months after breaking his L-5 vertebrate.
How is this possible you might ask? Both the low-box squat and the
four- inch deficit deadlift required a longer time period than the contest
lifts, and because the extra range of motion is greater than the contest
lifts, motion velocity decreases due to the fact that the force-posture
relationship is much more difficult because of the greater range of
motion.
For the competitive lifts, you have one all-time best. But if you only
max out on the competitive lifts, you will find it impossible to break
your record due to the Law of Accommodation. To solve the
dilemma you must devise special exercises to solve the problem of
accommodation. Westside has 26 men over 800 pounds and four 900pound deadlifts, yet we do not do regular deadlifts, meaning deadlifts off
the floor.
The contest lift is the ultimate test; the special exercises are the
builders. Westside will use three positions in the power rack to work up
to and break a new record. Westside also uses three different band
tensions: mini, monster and light-band-quaded. Thee rates are 170, 250
and 350 at lock. This gives the lifter nine records to break. The deadlifts
on the floor are always with accommodating resistance with tensions of
220 with minis and 280 with monsters. The plates sit on the floor, or on
two-inch mats or four-inch mats. A second method is to stand on twoinch or four-inch mats using either or both sumo or conventional style
for an all-time record. Other methods are ultra-wide sumo and ultrawide sumo with straight legs and an arched back with a slow start.
For overloading the low back and to build technique, you should deadlift
while sitting on a box with the starting angle at the same level of the hips
you start the deadlift from. Westside breaks records on the special
barbell exercise at over a 90 percent rate. All the pulls must take at least
the same amount of time to complete as a contest lift. The top lift should
be from about the seventh attempt. This would be optional according
to Prilepin's data (1974).
The M-E squatting is also on Monday. But, remember, max out on
only one barbell exercise. It can be a box squat with one of many
specialty bars, 14-inch chamber, bow bar, safety squat bar, or front
squat. Choose a different bar each week. Most bars will yield
approximately the same weight. By using 80 pounds to 300 pounds of
chain, work up to a new all-time record on a pre- determined height. For
more eccentric over speed, use bands. Seventy to 700 pounds are used at
Westside plus bar weight.
Here’s an example: AJ made a strength speed squat with 700 pounds of
band tension plus 510 pounds of barbell weight. His record was 1,210
pounds at lockout off box. AJ also made 740-pound bar weight and 440pound band tension, which equated to 1,180 pounds at top. At contest
time AJ made a 1,205-pound meet squat. The special squat off a box took
as long as or longer than the contest squat. This was much like the
training experience the author had with the low-box squat to achieve his
contest best by constantly rotating special exercises or combinations of
resistance.
Westside suggests you choose a special exercise like the low box close
stance with no gear where total weight is 555 pounds. Or you might try a
rack pull on pins in the Westside Power where the record is 765 pounds.
This is a large contrast—over 200 pounds—and switches from a special
squat to a special deadlift. This is a very different exercise and
completely vanquishes the possibility of accommodation.
Remember, strength is measured in velocity or the time it takes to
complete the movement. This is very important as you must expect
great force for at least the same time as it takes to make a contest
lift.
After experimenting with several special exercises, simply eliminate the
exercises that do not contribute to raising your contest lifts and rotate
five or six special exercises each week while constantly breaking your
all-time record on a weekly pace. This is how Westside breaks new
records each and every week throughout the yearly plan, while others
will maybe break a record or two close to their contest.
It is very important to make some changes with the exercises, range of
motion, or change the band or chain resistance. Normally for each
movement there are angular positions at which the maximal values of
the Fmm can be reached. But by attaching chain and/or bands, this
angular position can be altered to change the sticking points of the lift.
You can do it by using bands, which will provide greater reversible
muscular actions and provide a great concentric action to overcome a
sticking point.
Remember, the heaviest weight that is lifted through a full range of
joint motion cannot be greater than the strength at the weakest
point. But adding more acceleration can break that so-called
sticking point.
Think about this: Why can the athlete bench 300 to 400 pounds, but
cannot complete the lift with 425 pounds? The barbell moved too slowly
to make it past the mini-max or sticking point. By attaching a large
number of bands it will also build a very strong start. The Central
Nervous System (CNS) will comprehend the need to exert more force on
the bar to complete the lockout as it recognizes the entire load
comprising of barbell weight and accommodating resistance is much
heavier at lockout.
To summarize, max out on special exercises that are more difficult than
the classical lifts. If you miss a classical lift in training it can be very
damaging to the athlete psychologically. But if you fail to complete a
special barbell exercises, it is just a lift.
To finalize, the M-E workout must be 72 hours from the high barbell
volume Dynamic workout. The barbell exercise should be rotated each
week. After experimenting for six to eight months you will find the
mostly less than 10 special barbell exercises that work best for you.
Eighty percent of the total volume should be made up of small special
exercise.
The List of Exercises
Box squats
Add bands
Rack pulls
Add chains
Box pulls
Change stance
Good mornings
Change bar
Isometrics
Concentric max
Bench Press Exercises
Pin
Standing
Presses press
Board
Press
Concentric
max
Floor
Press
Bands
Incline
Chains
Decline Isometric
There are countless combinations to choose from. Remember, do
the ones that work, not just the ones you like.
If someone asks where your sticking point is in the bench, squat or
deadlift, everyone has an answer. But sticking points should change from
time to time by correcting or changing your mini max. A mini max occurs
where external resistance is maximal at the point where muscular
strength is minimal.
This can be altered by accommodation and limiting the time the barbell
is at the mini max. This is why lighter weight is not affected at mini max
due to greater bar velocity.
Louis Simmons (https://www.westside-barbell.com)
References
Kurtz, Thomas, Science of Sports Training, 2001
Siff, Dr. Mel, Supertraining, 2003
Simmons, Louie, Special Strength Development for All Sports, 2015
Zatsiorsky, V. M., Science and Practice of Strength Training, 2006
Max Effort Training for Sport Athletes…..
Athletes need to be strong, there is NO question about it. With all the fads
and gimmicks, some athletes think they need a program of all speed or
all agility, and try to believe they are “strong enough”.
This is not the case. Heavy lifting and struggling takes guts. It is HARD. It
requires a mindset of being ready to fight and never give up. Speed work
does NOT require this never say quit attitude. Don’t fool yourself, you are
NOT strong enough.
I want to develop strength in athletes beyond the 1RM or all the special
barbell lifts, but also in some of the odd object lifts, weighted calisthenics
and sometimes, high reps on a barbell lift like 20 rep squats.
These odd object lifts can be considered special exercises. You’ll notice
Louie recommends the use of bands and chains, both using various band
tensions and different amounts of chain weight.
Odd Object Strength Challenges:
- Tire Flip x 3 or 5 reps for Time
- Tire Flip specific distance (40 ft) for time
- Sandbag Shouldering x Max Reps in 30 seconds
- Keg Carry x 150 ft for Time
Calisthenics Strength Challenges:
- 1 RM Weighted Pull Up
- Max Reps Pull Ups
- Burpees x Max Reps x 60 seconds
- Vertical Jump Test
- Triple Broad Jump Test
As the athlete becomes more advanced, we begin to implement bands
and chains. This gets the athletes excited and fired up, they love the
variety and an added challenge, hence leading to more intensity and
passion when training.
In addition, the bands and chains help the athlete understand the need
for pushing through sticking points, the necessity of being explosive
where the band or chains might try to stop them from finishing a rep.
It’s important that when using bands or chains, you explain in a simple
and easily understood reason to your athletes, that they must move the
weights FAST! I explain that it’s similar to a race between you and your
friend. When you feel that resistance, you need to push with MORE
FORCE to beat your friend (beat the band / chain sticking points).
Then, explain how this can be applied to their sports skills, whether it’s
Baseball (running bases, throwing a ball) or wrestling (driving through
an opponent on a takedown) or swimming (pushing off the wall with legs
when turning) and many other examples.
As a Coach, be ready to inspire and educate your athletes, so the training
has meaning to them. Especially at the college level, not all athletes LOVE
to train. They love to compete, so we must find psychological methods to
form a connection with our athletes deeper as to WHY we are training so
hard.
Louie has been a BIG influence for me. If you’re a Coach, don’t just read
his articles, print them out and create your own 3 ring binder. I did this
way back in 2001 or 2002, studying his work aggressively. I would also
call Louie every week on my prep break when I was a teacher to talk
training.
I did the work, I researched his methods, read ALL his articles, purchased
ALL his VHS and DVDs and then asked questions. Too many coaches
today fear the work or they just want everything handed to them without
researching or investing. They go straight to asking questions without
showing they did some effort on their own.
Just like we expect our athletes to do the work, as a Coach, I expect
you to do the work, and you should expect excellence from yourself
as a Coach as well. Nothing less is acceptable. This is what the
athlete deserves from a Coach.
Chapter 9
Age Appropriate Training
I begin accepting athletes into our program once they are in middle
school (6th grade). My preference is to avoid organized training with
young kids too early in a gym setting. I see kids already being in 1 sport
year round by age 7 and I have seen my share of young kids who don’t
love those sports come high school.
STRONG Life Podcast 163: https://zacheven-esh.com/ep-163/ The
TRUTH About Youth Strength & Conditioning
Episode 163 is a powerful round table discussion that discusses the
physical, biological and psychological aspects of training young
athletes. Give this a listen first!
I’d rather see kids playing in the streets and at the parks during those
younger elementary school years than being trained by a Strength Coach.
Unfortunately, those days are long gone and we now have high school
kids who can’t skip, kids who run strange (running should come
naturally) and kids who get tired after a 5 minute game of Ultimate
Frisbee or need a nap after mowing the lawn (If they ever do such a
thing).
I get phone calls and e mails weekly from parents asking about speed
training and first step quickness for 7 year olds. I’ve even had parents of
7 year olds telling me their child “knows what it takes to be a Champion”
and is ready for the discipline and toughness. These sound crazy but they
are true.
The bottom line is that kids are NOT mini adults.
I’ve seen video footage of wrestlers, gymnasts and weightlifters in
Europe, China and Russia being trained at the youth level BUT, they are
being trained by a highly qualified coach. In America, we tend to have
parents coaching our youth kids, parents who do not fully understand
what youth athletes need.
I want to see the adolescent kids playing various sports all year round,
even just recreationally. Gymnastics 1 x week, Karate or martial arts of
any type 1 x week, playing different sports each season, etc.
This multi sport approach has been proven to be highly effective since
decades ago. In America, we refuse to follow this proven method of
multiple sports for our kids. We want our 9 yr old to be the star pitcher.
We want our 9 yr old to be a national champion wrestler. We want our
10 yr old to be the star quarterback. The star in elementary school does
not always become the star in middle school and high school.
The best athletes I work with are all around athletes. They play
multiple sports and can move athletically, regardless of what they’re
doing. I’ve worked with athletes who focused on 1 sport from age 6 or 7
and had too much parental pressure. These kids peaked in 9th or 10th
grade and then burnt out emotionally, leading to a self destructive life
path.
It is heart breaking and something that happens much more than people
know. Some of the weakest kids I ever trained were able to transfer
themselves into some of the most powerful athletes. Slow and Steady
wins the race! This happens when coaching is applied beyond just
strength and conditioning. Can the athlete be inspired, mentored and
guided about nutrition, lifestyle, goal setting, leadership, character and
ethics? If the Coach can do this, then we can develop a GREAT athlete.
The key with the younger athletes is to prepare them slowly for the
times ahead. Make it fun! Teach them abut effort so they understand
how to handle wins and losses, set backs and victories. The Coach must
be a leader through demonstration. I want my kid being coached by
someone who walks and talks like a Leader. Who is fun to be around,
who looks strong and who can teach my kids more than sports skills.
At The Underground, I constantly emphasize this to our team of
coaches, that The Underground is MUCH more than a strength &
conditioning facility. Our gym has to be a place where the kids feel safe,
where the gym becomes the best part of their day.
I focus on the long game when training young athletes. I purposely
hold back the training of our youth athletes and often times high school
as well. I make sure they have energy in the tank at the end of each
session. If they choose to stay after and do extra work, they do so
through their own will, which is more powerful than only working when
a coach says what, when and how to do something.
Kids today need guidance but they also need inspiration and
mentorship from a Coach. The Coach must do more than just train the
athlete to be strong, fast, athletic, etc. The Coach should educate and
inspire kids to fall in love with physical culture, in turn, the kids will
begin doing some of this training at home, on their own home. Playing at
playgrounds, outdoors, etc. More importantly, the Coach should teach the
kids life lessons on how to apply their strength from the gym towards
their life.
Once an athlete reaches middle school or age 11, I begin training
them at The Underground Strength Gym. For 6th grade athletes or the
lesser prepared 7th grade athletes I try not to have them train 2 days in a
row unless that second day is an easy day with some simple bodyweight
and sled training.
I like the non consecutive training days for the younger athletes because
it motivates them to have a day away from the gym. They get excited
about it and think about it on their day off. Less is more at this age.
I usually recommend parents to bring their 6th grade child 1-2 x
week.
7th graders 2 x week, maybe 3 x week if the athlete desires to train
more often.
8th graders 3 x week.
There are many gyms out there nowadays that have youth classes
for 7-10 yr olds but truly, we need more of a physical culture style
training for these younger kids and I rarely see Coaches qualified enough
to do this. These 7-8 yr olds are merely being trained as if they’re mini
adults. NO good.
I don’t want to see 7yr olds pushing prowlers, doing farmer walks, etc.
Let those young kids run through obstacle courses, play tag games, throw
medicine balls, jump and climb over obstacles, etc.
The experienced Elementary Phys Ed teacher should be doing these
classes, not an uneducated “personal trainer”. We don’t need 7 yr olds
training like mini adults. When I see 7 yr olds training like mini adults I
see someone trying to make money vs someone understanding what a
young child actually needs, which is play time vs a highly organized
training session.
Training Frequency
There is never an absolute here with regards to how frequently I
train an athlete but I certainly have guidelines and limits. Some of
the athletes I train, especially the wrestlers, they have a unique work
ethic & different mindset compared to kids who haven’t been challenged
physically or mentally with intensity like the kids experience in wrestling
practice. I interview parents and do a free trial of the athlete to gauge his
/ her personality and then I get a clear idea of what they need and where
we can start from.
My thinking is always long term success, NOT building a Beast at 10
or 12 yrs old. Unfortunately, we don’t get to work with kids long term
too often, this is the challenge of running a private facility. There is a lot
of on again, off again with parents of athletes, the lack in consistency
makes the progress an even tougher journey.
Most of the time, an athlete returns back to training and has taken 2
steps back. This tells me and proves to me that what they’re doing when
they’re not with me is simply not correct and not providing results.
We need to relearn technique, regain strength and overall get back to
work! The high school athletes are unfortunately often threatened by
their coaches not to train at outside facilities or they will be
reprimanded.
As a parent of 2 kids who are athletes, I certainly will not allow my kids
to get threatened into training with an unqualified sports performance
coach. I’ve seen enough stupid, dangerous training for a lifetime at this
point!
Stand for something or Fall for anything.
Once athletes are in high school, I recommend training 5 days a week.
That training might be 2 days with us and 3 days of sports skill or vice
versa. This gives them the option to have 2 complete days of rest or
perhaps 1 day of just doing something on their own, through their own
will and without a coach hovering over them telling them exactly what
and how to do things.
The best athletes I worked with from my early days were great at
balancing and making it all work. They would train with me in the garage
or at my first Underground Strength Gym 3 x week.
They also lifted at school. They played pick up Basketball all Spring &
Summer. The Basketball go them better at Football and Wrestling. All the
sprinting and jumping handled the “speed and agility” training. Their
overall fitness and durability was much higher than the kids who only
lifted.
Convenience Over Excellence
Through the years, I have experienced some unique situations. The
toughest scenario is when an athlete is evolving and growing into a great
student athlete, and then he loses his edge.
He wants to do what his friends do. He wants to train with them at the
local globo gym. He begins to feel that he is the big fish but doesn’t
realize it’s a small pond. So he thinks he is good enough and now his
training is with his friends. Selfies between sets. Lots of machines, lots of
talking. No sleds, no odd objects and lots of chest and biceps training.
This athlete got tired of the work and wanted to be “normal”. I caution all
athletes to never lose their edge. I tell them that even when they are
done with competitive sports, you are NEVER done training. If you lose
your edge, it’s over.
This is why I put emphasis on environment. You don’t get tough training
in a posh gym with beautiful equipment, air conditioning and comfort.
Even when you’re the best, regardless of this being the state level or the
world / Olympic level, there is always someone training to beat you.
At the college level, I work with the athletes 3 x week at their University
and then they have optional training / sports practice times during some
parts of the year, depending on the sport.
Of course, the most successful athletes are very much those who do the
work in BOTH strength & performance + sports skills. In high school, the
talented can get away with slacking on sports skills or training because
they can beat those who are less gifted. In college, lack of work ethic
catches up MUCH faster because of how competitive it is at the collegiate
level.
BOTTOM LINE: You can work as hard as you want, harder than anyone
else, but if you do not get adequate rest & nutrition then your body will
always be in a state of repair. A poor lifestyle, poor attitude, poor eating
habits - ALL of these simple and controllable factors are often make or
break factors. The college athlete who begins to party every weekend, it
catches up to him quickly. The high school athlete who gets his license
and starts to party on the weekends, it catches up as he begins missing
Saturday morning training, etc.
I can see a mile away who is eating properly vs who is not, who is getting
adequate rest vs who is not. Before you can help an athlete they MUST
first help themselves by living the lifestyle of a Champion. Training smart
and optimally is the key, while optimal lifestyle is the glue that blends it
all together!
In addition, the old saying of getting 8 hours of sleep EVERY DAY is
key for progress, 9 hrs is even better! Those old school Strength &
Health magazines had it right. They encouraged 3 workouts per week,
blending gymnastics / calisthenics with weightlifting, powerlifting and
bodybuilding. Food was encouraged to be healthy ad plentiful. Overall
strength & athleticism was being developed from those well balanced
routines.
Today, we see extremes, fads, gimmicks and overall crazy, shock and awe
"stuff" that isn't truly training. Do yourself a favor and read those old
magazines from the early 70s and prior. They will bring you back to a
time of results vs a time of fads and gimmicks.
Chapter 10
Training for Power & Speed
Power is a critical component for all athletes. Power is your ability to
perform a movement in the shortest amount of time possible =
EXPLOSIVE. Plyometrics are often referred to hand in hand with
explosive power training. Plyometrics were originally called “Jump
training” & “shock training” in Europe because the majority of these
movements were various jumping movements, dropping from a box and
exploding to another box.
The first time I was exposed to plyometrics was during wrestling
practice as a freshman in high school. It was the squat jump & we
would do 50 squat jumps after each and every practice for the first few
weeks. Back then I did not know any better regarding proper sets & reps
for plyo training and neither did the coaches. They simply used the squat
jumps (aka stars) as a conditioning exercise pushed to max fatigue as do
most uneducated coaches. Performing 5 - 10 reps of the squat jump
doesn’t look like much to the onlooker. It may not be very exhausting for
your aerobic system, but, the reps are kept low to recruit the most motor
units for the activity. The more reps performed, the more fatigued the
body becomes and hence it becomes less of a power movement.
High rep jump training encourages the athlete to pace himself and
psychologically they hold back on being explosive because their focus is
on surviving. Wrestling Coaches and wrestling parents are commonly
misusing jump training. They want to see the wrestler get destroyed and
fatigued. This is incorrect application and doesn’t lead to performance
improvements.
I prefer keeping reps in the 1-5 rep range per set when working on
explosive power. Once an athlete is trained and understands the all out
effort required in explosive power work, he can achieve some higher
reps in the 6-10 range.
We use the jump training and explosive training with bodyweight
exercises, med ball throwing and light weights (sometimes Barbells w/
bands or chains like Westside Barbell popularized). Jump Training is
viewed primarily as a lower body plyometric movement but when
athletes are performing any ploy push up variation, THAT is essentially
an upper body jump.
I have 2 programs that are thoroughly detailed with this style of
explosive bodyweight training. Inside
https://UndergroundStrengthCoach.com is a program called
Bodyweight University and also my e course has videos with http://
BodyweightBodybuilding.com
Videos of our Athletes Training for Explosive Power:
https://www.youtube.com/watch?v=8jrWqXMdS70
https://www.youtube.com/watch?v=kKazbtEbq1k
https://www.youtube.com/watch?v=mbDR66H2RCQ
https://www.youtube.com/watch?v=pOH4X9SZvW0
https://www.youtube.com/watch?v=a7fxFXp-5ps
I like to begin by introducing low level / beginner jump training to
our athletes with simple exercises such as:
- Jumping Rope
- Jumping over small hurdles
- Squat Jumps
Even sprinting on a field and racing against other athletes seems to be
foreign territory for many athletes nowadays. Sprinting / Racing short
distance on flat or incline hills is 1 of the simplest yet most effective
methods of teaching an athlete acceleration and explosive power.
The untrained and intermediate athlete easily develops greater power
and speed from getting stronger, but, as an athlete becomes elite, we now
must dial in the training methods to develop greater speed and power.
The tricky thing is, unless you are a highly experienced coach, people
tend to confuse an advanced athlete with an advanced lifter. There are
black belts in BJJ who train along side our High School athletes. I’ve seen
Gold Medal Wrestlers not know how to hip hinge or keep a flat back with
various barbell lifts.
With beginner athletes you will actually see them performing squat
jumps slowly. They are physically and mentally unaware of how to
recruit more muscle units to be explosive. Their nervous system is
untrained still. You must BUILD them into explosive athletes which takes
time.
With specific rep ranges, understand that one can only exert power for a
short period of time. That being said, you must understand that plyo
training is not done so you can feel fatigued & exhausted and get that
numb feeling in your legs. The reps are kept low, anywhere from 1 – 5
reps per set most of the time or for approximately 5 – 15 seconds per set,
so you can exert all your force into the short period of time you perform
your plyo exercise.
Going back to the story of my 50 reps of jump squats, I recall all of us
getting lower & lower in height every 10 reps because of our fatigued
legs. In wrestling, this was more of a “gut check” and that IS needed. But,
I would rather perform a circuit of a few exercises, 5 - 10 reps each for a
few rounds and build the athletes up from there.
The best thing to do is is to train these athletes all year round, so when
they show up for the season, we don’t have to “get in shape” because the
athletes ARE in shape. The majority of wrestlers I train tell me how sore
their legs are for the first 2 weeks because the majority of their practice
is running stairs, running the track, running distance and running
sprints.
This is WRONG. I would rather get the athletes better at wrestling
through wrestling drilling, technique, live wrestling and even wrestling
type games. After wrestling practice, do 1 or 2 strength exercises or a
circuit of calisthenics. There is a right way to train and a wrong way to
train. The smartest way is to train year round the right way.
During plyo training and sprint training, if the speed of the exercise
begins to slow down, immediately cease doing any more reps. In fact,
through time & experimentation you will learn to stop BEFORE you slow
down. This is truly the best way to improve power, by stopping before
fatigue sets in, not when fatigue sets in. I will often do descending reps
on jumps for athletes new to jump training.
Running gassers might demonstrate a decrease in speed BUT the gassers
can be used for team building. The gassers can be used for competing
against one another. The gassers can be used for speed endurance,
where the athlete must dig deep to keep fighting to not slow down on
their sprints.
Below is a Favorite Wrestling Calisthenics Power Circuit.
I will organize a circuit of explosive calisthenics like this, after a
thorough warm up:
5, 4, 3, 2, 1 reps each of the following: A) Explosive Pull Ups (Vary Grip
ea. set) B) Squat Jumps or Hurdle Jumps
C) Clapping Push Ups
I find these short, intense jump circuits like the above are great for
combative athletes or field athletes who require repeated bouts of
explosive work in competition while never being fully recovered
(incomplete recovery).
Our advanced athletes will perform squat jumps with light weights in
their hands (DBs or KBs) or with ankle weights on ankles or around
wrists which gives a very different feel. This leads to loading pull ups and
loading squat jumps as they are moving their body with added
resistance.
Some of our speed work on squat jumps, pull ups and push ups is
done with band resistance. There are many ways to add band
resistance. For Push Ups you can loop the band around your back or to
the bottom of a squat rack, then slide under the band and perform
banded push ups.
For Pull Ups you can attach a band to a weight belt and then to
dumbbells on the floor or a partner can hold the band across your body
and resist as you pull. If you have seen any of the deadlift platforms,
some people post tutorials online on how to rig your own band
attachments to plywood so you can perform banded deadlifts or banded
squat jumps. Imagination and resourcefulness are crucial for Coaches.
You must be able to think for yourself, make your own modifications and
treat your coaching with a blend of science AND art.
Before your plyo training can begin, it is important to develop a
strong base of strength. Parents tell me all the time, My son needs
plyos, first step quickness and explosiveness.
Most people in general just don’t know what that actually means. Often
times their child can’t perform a proper bodyweight squat, push up or
pull up. These weaker athletes simply need GPP and a base of strength.
From that alone they develop greater power and speed.
Strength is your first goal and from there you can slowly begin to
improve power and speed with plyo and sprint training. I will never
have an athlete perform plyo push ups until he can perform weighted
push ups and other pressing movements to strengthen the muscles
involved. Dumbbells and Kettlebells for pressing, bands for pulling and
pushing, plenty of calisthenics - ALL of these challenge and develop the
body tremendously.
I’ve had many college athletes at The D1 level unaware that they
were doing push ups, pull ups and bodyweight squats incorrectly.
Often times with half reps, sagging core, poor hip mobility, etc. - It’s
amazing how powerful the basics are, especially nowadays when kids are
being trained by unqualified professionals and being thrown into power
cleans and box jumps before they are ready. This is analogous to a first
grader trying to take advanced mathematics. A 6 yr old is NOT ready for
high school math.
Weak athletes are not ready for plyometrics.
According to Starzynski and Sozanski (1995), the best time to
perform plyo or speed training is immediately after a warm up, before
fatigue sets in due to other training. In addition, Starzynski and Sozanski
encourage the use of speed training after a rest day or a low intensity day
when the central nervous system is best prepared and most likely to
respond highly to speed training.
But, to play devils advocate in the realm of science, athletes need speed
at the END of a race (swimming, running) and they need power at the
end of a wrestling match, football game, soccer or hockey game, etc.
That. Being said, I will sometimes add jump training to the middle of a
session, sometimes near the end, so the athletes learn to physically and
mentally recruit muscle and mind to be explosive when the other person
/ team would quit.
You don’t need expensive equipment for jump training. I’ve had
athletes at parks or inside schools performing countless variations of
sprints and jumps up stairways, both single and double legs. Also the
same for using bleachers at a school. Hills at the park.
Pay attention to mechanics. If an athlete’s knees are caving in, feet &
ankles collapsing on landing, take a step back. Reverse engineer
strengthening the body of this athlete. Use Mark Bell’s hip circle and
lateral sled drags to strengthen the flutes and hips.
Jump rope on the regular to strengthen and stabilize the ankles. Perform
soft tissue work on the calves and ankle region to help the athlete with
proper mechanics. Every year athletes tend to demonstrate to me how
they are less and less effective at basic movements, things we never
would have imagined when I was a kid.
Unfortunately, the lack of recreational playing has destroyed kids
nowadays. I used to play street basketball, street hockey, tackle football
and man hunt. All that running and jumping developed greater
athleticism and fitness. Kids today struggle if they jog 1 minute. Our work
as Coaches is cut out for us and the world must change!
I use a local park near my gym for warm ups during warm weather
months. We partner up the athletes and farmer walk Kettlebells and
sometimes kegs to the park. I then mix in some movement work, some
Kettlebell work and then we play a game of Ultimate Football for 5-10
minutes.
All the sprinting and jumping made them better athletes and I was
“training” them without them even realizing it through play and games!
Here’s the kicker; the town recreation department complained about us
using the park. I had to explain to them that in all my years of living here,
NEVER have I seen this park used for a Basketball game or anything on
the grass field we use. I had to hire a lawyer to get them to leave me
alone.
People nowadays view kids playing as something just shy of criminal
activity. They are not used to seeing kids playing, running, etc that
someone will complain about it. It’s a shame.
The message here: Weak People hate Strong people. - Louie Simmons
That’s the issue, people are scared of work. Other people will try to stop
you. Let no one stand in your way. Athlete, Coach, Parents - whatever.
Put your head down and be a work horse. Do not let small minds stop
you or your students from being STRONG.
I’d like to see parents educating themselves enough to be able to help
their child be trained properly in their garage. I’d like parents to develop
knowledge and confidence so they can have a conversation with the
coach who insists on mandatory weight room.
Fighting Against The Strong & Useless Crowd
There are times when an athlete is very strong in the weight room but
does not exhibit speed when competing in sports. This is why I love the
simple speed methods such as short distance sprints, jumping rope and
jumping on or over obstacles. You can quickly see who is athletic and
who is explosive vs who is not.
An athlete who can move heavy weights but is carrying excess body fat
and can’t sprint or jump is NOT an athlete. NO time for Strong & Useless!
This is when you know you must focus on implementing dynamic effort
days, using weights that are 40 – 60% of your max and performing 2 – 3
fast reps per set with short rest periods, but for high sets, around 5 – 10
on average, sometimes more volume depending on the level of readiness
the athlete has.
The heavier athletes need to add more lean muscle mass, need to dial in
nutrition, get rid of processed junk food and increase activity levels. Most
kids are fat from the foods they eat AND their lack of activity.
Plyo training is also an excellent way to intensify your training when
using only bodyweight. Coaches of Grappling and wrestling teams, Field
& Court Coaches (Football, Basketball, Volleyball, Baseball, etc) can use
plyo training with great success if they are short on time & can not take
their athletes into the weight room (or perhaps you don’t have access to
a weight room). I have trained countless wrestling teams and have
trained athletes in MMA with plyo training. Here are a few examples of
how I include them in a workout.
For the “Strong & Useless” Athlete, don’t pull away or remove the
heavy lifting that he loves to do, instead, make these changes:
- After the heavy lift, perform circuit training or complex training
- The day after heavy lifting, come in and do circuit work with KBs,
Calisthenics, Sprints & Odd Objects. Then give them the 3rd day off. 2 on
1 off is solid for these bigger athletes.
- Finish workouts or start them with sprint training. Hill Sprints or short
distance sprints.
- Encourage the athlete to do yard work. Mowing the lawn, or even
getting a job with a lawn care / landscaping company.
If you search my youtube channel, you can find many bodyweight and
calisthenics videos for your knowledge. My Encyclopedia of
Underground Strength has an entire chapter to devoted to the
bodyweight only training. Take advantage of my many resources.
https://youtube.com/user/zevenesh
https://UndergroundStrengthCoach.com
Inside The Underground Strength Academy web site I have videos
of wrestling seminars I have done using all bodyweight training,
check them out.
Partner Training
Partner Wheel Barrow - On grass or on wrestling / gymnastics mats,
using a partner, he holds your ankles and you walk on your hands. This
exercise is called a wheel barrow. You can also travel forwards,
backwards and laterally by performing a plyo push up from this position.
Divide your team into lines of 5 and have them perform long jumps or
hops across the mat, allowing minimal ground contact time with the feet.
Video: https://www.youtube.com/watch?v=eZsJPhrQ03w
Spread out all the athletes and have them perform jump squats with reps
in the 5 – 10 range. The jump squats can progress to split squat jumps /
lunge jumps. Rather than doing the basic burpee, you can do a tuck jump
squat when coming up & out of your burpees. I prefer explosive burpees
over slow, methodical high rep burpees.
Explosive Pressing / Throwing / Training with the Jammer (Sorinex
Squat Racks)
I will perform this movement on my squat racks using the jammer arms
and bands. The bands are tremendous for speed work.
Video: https://www.youtube.com/watch?v=4dhSyWHUkqA
And much simpler is to just throw medicine balls against a wall or
when out on a field. Every throw of the med ball should be max
effort to develop maximum force. Train slow and you will be slow.
Medicine Ball Partner Throwing:
https://www.youtube.com/watch?v=zq1ZMc5ynNA
Jumping rope is a mild form of plyometrics or jump training and should
be done with youth children. Physical Education must be failing us
because the majority of high school kids I train struggle to jump rope. It
only takes a few minutes of practice a few times a week and then we
begin to see tremendous improvement in jump rope skills and
athleticism.
You can also place a cone or another small obstacle down on the ground
& jump over the obstacle moving laterally or front & back for reps or
time. Another great form of plyo training is to jump up stadium stairs
using two or one foot. This will make your legs extremely powerful.
Remember, all movement begins from the feet and then travels up. We
can also state that biologically, all movement actually starts from the
brain / nervous system.
This is why I often speak about WILLING yourself to be explosive.
Some athletes have a lax personality and they tend to struggle with
becoming explosive. This relaxed personality sometimes works great for
track and field runners as they are relaxed when running but in other
sports, a little bit of crazy can go a long way in developing speed and
power.
If jumping up the stadium stairs is too difficult for you, you can bound up
the stairs. Bounding is when you are leaping (taking off on 1 foot, landing
on the other) basically running stairs explosively, often times skipping
every other stair. This is just like when you raced your friend up a long
set of stairs when you were a kid. You ran so fast that you would skip the
stairs and leap over 2 or 3 steps at a time. Unless that’s just me and I’m
really old?
As you can see, creativity and research allow one to create some
awesome training activities and do not require fancy equipment. Often
times, no equipment is necessary at all for plyo training methods. Your
goal is to do the exercise while exerting high speed & force. If you slow
down you should stop immediately.
Vary your rest periods as always, sometimes resting 30 seconds other
times resting 2-3 minutes between sets. For example a throws athlete
(Javelin, Shot, Highland Games, etc) doesn’t need to push the pace with
incomplete recovery. They need to go ALL out, then rest a few minutes.
As a combat / field / court athlete you get little or no rest during a match
or game, so I like to incorporate incomplete recovery periods.
Scientifically speaking, the longer rest periods allow for full or optimal
recovery of the central nervous system. As I have mentioned before
though, the writings of many books are correct on paper but too often do
not have a strong carry over to real life, in the trenches competition. This
is why experimentation is so important. Do not blindly follow the
methods you read in all books.
I found that by giving athletes longer rest periods between sets, be it
plyos or heavy lifting, they lose focus sometimes, engage in too much
conversation and then don’t have the skills to “flip the switch” and get
fired up in a moments notice. You can, however, use some active
recovery methods between plyo work to help control rest periods. The
active rest should NOT interfere with the speed training exercises.
Chapter 11
Training Tips & Stories From 1989 to Present Day
Man……
Time flies. I began training in June 1989, my experiences from in the gym
to coaching to research has given me a unique blend of information.
I’ll drop some random knowledge bombs here in no particular order of
importance. These are all just “Food for thought”, getting you to think
beyond the information
you see on the internet today.
Nutritional Tips
It’s crazy how confusing nutrition has become since the early 2000s. It
used to be simply about “eating healthy” or “eating clean”. Today, people
don’t know what healthy is because of all the fads and gimmicks.
I prefer to go back and read the books and magazines from the 70s and
prior because they simplified the eating and training. The eating was
based around eating wholesome foods, eating frequently throughout the
day.
There was no talk of “get ripped” - it was about feeling strong, energetic
and looking good. Things have changed tremendously since the 70s. The
quality of our food is different all around the world because of our soil
quality which has dramatically changed due to all the chemicals. All the
chemicals in the air have changed our foods, including the “Organic
Farmer” in Idaho. The steak and eggs of the 70s is much different than
that of today.
My own nutrition needs have changed throughout the years. It seems my
needs change as I hit each new decade. In my late 20s I felt my
metabolism changing as did my life stress levels.
In my mid 20s and early 30s I experimented often with intermittent
fasting. My bodybuilding years were more about frequency and very lean
eating, which wasn’t very sustainable. In my 40s my nutrition became
more high protein and high fat, lower carbs. I still eat carbs, mainly after
training sessions.
The bottom line: Do NOT complicate your nutrition or training. The
human body is complex but responds best to simple methods. It’s about
the consistency and effort in the basics.
Eat Regularly, don’t starve yourself. That never helps. According to
Berardi (2005), eating every 2 – 3 hours is one of the most important
changes you can make to your diet. Regular feeding intervals stimulate
the metabolism, balance blood sugar, and improve health, body
composition and performance.
Protein is the key nutrient required for you to repair and build lean
muscle tissue. With all your intense training, your body will need plenty
of lean protein during every meal! In addition, to keep your digestive
system working properly, to aid in vitamin and mineral intake and to
prevent loss of muscle tissue and bone density, you must have 1 – 2
servings of veggies at every meal!
If you feel that you need to lose body fat, then a simple rule to follow is to
ingest your carbs (except for fruits and veggies) only after your
workouts. Your body utilizes carbs more efficiently after a workout, as
opposed to the times when you are not active. Berardi likes to call this
“earning your carbs”. If you did not just finish a workout, then put away
that bowl of pasta until after your workout!
Your fluid intake should regularly be water. Sodas, fruit juices and fruit
shakes are often loaded with simple sugars and tons of calories, none of
which do much in the way of improving performance or appearance.
After a workout, a small glass os juice helps kick start recovery, other
than that, your fruits (not fruit juices) should be where you receive
healthy sugars from.
I sneak in a few pieces of fruit a day. The older I get, the more I control
my fruit and carb intake. My own children are athletes, I feed them
regularly and encourage them to eat. I never shut down the kitchen on
them. My kids are athletes and athletes need fuel! If you’re hungry, listen
to your body and eat!
I make my kids’ breakfast every day, weekends included. I also pack their
lunches and snacks, NO buying the school lunch. My kids then eat an
early dinner after school as we usually have sports in the late afternoon /
early evening. Then after sports is dinner # 2, and usually at night, some
sort of a snack.
On the flip side, with our focus on individualizing training and nutrition, I
must emphasize I am NOT a nutritionist. But, I have seen how so many of
us react differently to certain foods as well as when we eat those foods. If
you’re looking to gain weight, then adding healthy carbs to your meals
throughout the day might be what you need if you’re an athlete.
If you’re an adult who needs to lean out, do some research, get your
blood work done and connect with a nutritionist. There have been a lot
of good experiences with adults who properly apply intermittent fasting
or a low carb diet. Do your research before you jump right in.
I have seen high school athletes with man boobs and literally zero muscle
tone. I can see these kids were raised on processed foods and heavy
carbs and sugars. When I see kids like this I want to raid their kitchen
and get rid of the junk! I’d put these athletes on a spin of Vince Gironda’s
old Stone Age Diet. Which was eggs, meats, milk. I would add some fruits
and basic carbs here and there until we see that fat melt away as we add
functional muscle.
I am amazed when I see a high school athlete who looks like the older
guy who spends his nights in the bar drinking; beer belly, man boobs and
skinny arms. It drives me insane. If you want to get jacked and have
awesome performance, then eat and train like a farm boy!
2 crucial meals during the day are breakfast and post workout. College
athletes skipping breakfast, training at 9 am and then eating their first
meal at 11 AM is weak. It’s soft. Wake up, make some oatmeal or eggs or
both and fuel up before training.
After you finish a strength training or any hard training, you want to
crush a strong, post workout meal. If you can, even better is a post
workout shake, then an hour later get in that power meal.
In this time period you eat a quality meal, balanced with protein, healthy
fats and carbohydrates. The body utilizes carbohydrates best at this time
so make sure that this meal is balanced with protein, carbs and healthy
fats. Drink plenty of water. I know, mind blowing, right? The basics will
never let you down.
Here is an example of what you want to do after your work out. Start by
having a glass of juice to get some simple sugars in your body or maybe a
post workout shake. A glass of apple, cranberry, grape, orange or
raspberry juice will be perfect to get simple sugars in the body and aid in
recovery. I used to do this when I trained at a gym about 30 minutes
from home.
I’d have the juice, the protein shake and the get home, grill up a steak and
eat a potato, maybe a spoon of peanut butter as well. This simple
carbohydrate consumption lets your body easily absorb some of the
nutrients that have been drained from your body during the tough
training & kick starts the recovery process.
What do I see today? Convenience over excellence. Kids are “too busy” to
eat breakfast. Kids want pre workout drinks. Who the heck needs pre
workout as a teenager or a 20 something year old? If you can’t get fired
up at this age then I can’t help you.
How about you eat like a farm boy and be psyched to train. When you’re
young or OLD, you should NOT need a pre workout in my opinion. If
you’re not fired up to train then I can’t help you anyway.
Organize your food, pack it in the road if you must. I used to pack a cooler
in my car when I was in college. I’d have tuna sandwiches, potatoes,
scrambled eggs, yogurt, fruit, etc packed up. It took less than 10 minutes
to organize. But it was a difference maker for me. I was always energetic
and fueled up. No need to go to a fast food joint. I was ready. Always be
ready.
If you are far from home because of work or school, pack the food with
you and / or have a protein shake ready to go. Get plenty of water to
drink throughout your day, as this is a key part of keeping your body
operating smoothly & transporting the nutrients.
Nowadays you can get all these special coolers and containers that keep
your food hot or cold. You can pull into a convenience store and use their
microwave. It’s easy, don’t complicate it.
For the athlete in need of gaining more weight (often the case of
incoming high school wrestlers at a lighter weight class), eat a calorie
dense post workout meal:
Glass of whole milk
Steak / Red Meat
Baked potato / sweet potato
Salad with oil & vinegar
The very skinny athletes get to old school with the “weight gain shakes”.
You can make a homemade protein shake! I tell these kids they’re Living
the Dream!
12 oz whole milk
1 banana
1 spoon peanut butter
1 spoon honey
1/2 cup dried oats
Scoop of ice cream
Man, doesn’t that sound good! Ahhhhh, to be a teenager again! I even
have some undersized college wrestlers do this old school weight gain
shake. If they have protein powder, great, add it to the shake, if not, this
is a solid shake! It can also be a cheat meal on the weekend for you old
school meat heads!
There are no excuses if you want to improve. So take nutrition & rest as
serious as you want to win. In exchange, you WILL take your overall
performance and gains to a much faster rate and higher level. My
common phrase is Train as hard as you want to WIN! But, in addition, you
must Eat & LIVE the Lifestyle properly to maximize performance gains.
The issue in those who lack results tends to be poor eating habits and
poor sleep and lifestyle habits.
Buddy Morris has often said that the best recovery methods are free.
Sleep, Water and Better eating habits. Sleep is crucial. The athlete who
gets to bed after midnight and then wakes up early, skips breakfast and
doesn’t eat until lunch is at a HUGE disadvantage to the Champion who
lives the right lifestyle. Sleep 8-9 hrs per night, well hydrated, eating
healthy and frequently throughout the day - THAT is the way!
That fancy protein powder supplement will NOT save you. Especially
nowadays, anyone can put out their own supplement line. It’s the REAL
food and REAL training that makes the difference, consistently followed
through on.
Mental Preparation
This is where many athletes in general fail to prepare. Perhaps I should
simply say they do not know how to train their mind. Competition is a
psychological activity and those who win the most tend to have the
sharpest minds. They have a system of thinking and mentally preparing
just as they have a system for training the body.
My intrigue with how powerful the mind is started way back in high
school. I was always floored when I saw some major slackers place top 3
in our county wrestling tournament and sometimes qualify or even place
in the states! I would question how can lazy,
excuse making athletes succeed at such a high level? There were a few
answers here:
1) In High School and Below, the naturally talented athletes can win a
LOT without working very hard. Sure there are exceptions to the norm
but you can get away with mediocre efforts at these levels of
competition, unfortunately.
2) An athlete who believes I himself can literally transform his / her
performance when the mind is dialed in and self belief is high. This takes
time for some and for others, it comes naturally. This tends to not
happen naturally for many athletes until late teens, early 20s. Some
people NEVER believe in themselves, unfortunately. These people need a
great mentor, a great training environment and they must constantly
feed the brain through great books, movies, coaches and training
partners.
Some young athletes have mindset coaches but the mental process is
tougher for young athletes to grasp than the physical process. Once you
understand the power of the mind, your training is always a blend of
physical AND mental.
On the flip side, I have seen some of the most dedicated, hard working
athletes never make a dent in the competition! It’s heart breaking
because I have worked with many of these kids, and, it reminds me of
myself in high school.
The difference here, lets say in the sport of wrestling for example, is that
one wrestler was confident in their ability and had no fear of losing. They
went out on the mat and laid it all out on the line. They fought hard and
didn’t overthink things. As Louie Simmons always says in powerlifting, If
you’re afraid to fail, you’ll never succeed.
The athlete who wins has a great attitude, doesn’t get caught up in who
he is competing against and focuses on giving their best effort. A negative
mindset is physically draining. The mind can actually drain the body of
strength & power, all from the stress of negativity thinking. The body
merely feels stress, it doesn’t know the difference between the stress of a
heavy squat session vs the stress of the fleeting thoughts running
through your mind.
When I got into my late teens and early 20s, I began learning how to
harness my mind to improve my strength and performance gains. I also
learned how the power of a positive mental attitude improved my
academics, my social life and overall life in general. I was achieving more
success in ALL areas of my life.
Training your mind is equally important as it is to train your physical
self, possibly more important. How can you train your mind? There are
countless ways, and everyone must come up with a way that is good for
them and reaps the most rewards. What works for me may not work for
you and vice versa.
Of major importance is letting go of your fear to lose. All the athletes in
the world lose, no matter how great they are. Once upon a time they lost,
and sometimes when they are ranked as the best in the world they lose
as well! If you can learn to approach each match, each game or fight
knowing that you are going to fight for every inch of that mat or octagon,
you increase your chances of winning greatly.
In Football, LAX, Swimming, etc - the sport doesn’t matter, focus on your
best effort and that will come easier and easier to you the better
prepared you are. Remind yourself that you have done ALL the work in
training, nutrition, lifestyle and sports skills. Now it’s show time. Have
FUN.
As an adult, apply the same efforts to your life. Going for that job?
Starting that business? Asking out that girl? Believe in your preparation,
believe in who you are, believe in how you live life. This gives you the
confidence to focus on your efforts rather than judging yourself based on
outcomes.
Blame no one. Don’t blame parents, schools, teachers, etc. If you lose on
points but gave your best effort, that is NOT losing. If you win on points
but slacked off in training, lived a shady lifestyle, took short cuts, etc well, that is NOT truly winning. Live that CHAMPION lifestyle.
Another factor regarding your mental preparation is being able to
recover from a setback, which might include a loss when you were
expected to win or perhaps an injury mid way through a game, match or
middle of a sport season.
For example, I used to harp on getting taken down in a match or
struggling to finish a move in a match and that negative thought process
would drain me of my power during the match. I would then question
myself during the match, Why am I so tired after 2 minutes when I can
wrestle for 2 hours during practice?
I was struggling mentally in my high school years until I began training
my mind by reading books about successful people from all walks of life;
business people, military, athletes and more. I learned how all successful
people focus on a positive mental attitude and giving great effort. They
don’t allow setbacks to beat them up, they learn from their mistakes and
charge forward with enthusiasm.
My tougher training style began to increase my confidence, especially as I
left behind the pretty boy bodybuilding stuff I was doing. The confidence
I built from farmer walks, heavy Dumbbell Clean & Press and focusing on
STRENGTH rather than “getting the pump” gave me confidence. I trained
the mind at the same time I trained my body.
I learned that my mistake in my younger years of harping on a setback is
what crushed my success. Sure, I outworked everyone but my negative
mindset erased the work. If you train hard and live like a Champion, give
yourself the permission to believe in yourself. Don’t feel bad that you are
training to be a Champion. Take Pride!
I recall Dan Gable and his athletes getting very emotional when losing,
this was shown heavily in the documentary on Dan Gable which I would
watch on VHS in the early 90s.
Often times his wrestlers would cry and be overwhelmed with negative
feelings after a match. If you lose in a big tournament or match / game,
you need to let any negative emotions work to motivate you instead of
them holding you back, especially if you have a chance to make a
comeback in the same match / game.
This can be applied to Tennis, Wrestling, Martial Arts, Football, and any
sport as well as LIFE. OK, things didn’t go my way, course correct and
make a smarter decision. Advance & Conquer. Have an Iron Will. Charge
forward!
Focus on the negative too much & you will bury yourself in a hole so
deep that you will not be able to get out & refocus your energy towards
winning again. In high school, these negative thoughts put me in a hole of
depression. I didn’t learn how to control my thoughts until I was 18 1/2.
It changed my life forever when I began to control my mind and let it
work for me rather than against me.
In Wrestling, I have watched state champs and national champs lose to
relatively unknown wrestlers. I have seen BJJ blue belts tap out black
belts! How could this happen? Someone demanded more of themselves
and took a stand to bull doze through any & all obstacles that stand in
their way. They believed and didn’t worry about their opponent’s
accolades.
In Wrestling, I’ve seen first timers in the states pinning defending state
champs or D1 Collegiate walk ons beating defending national champs,
these events are no longer a shocker to me. We’ve all seen Olympic Gold
Medalists lose to a new comer to The Olympics. It happens all the time.
Take a stand & blaze a winning trail for yourself in sports AND life.
Confidence comes through training the mind regularly, even several
times daily. Visualize yourself achieving your goals every day. Put
yourself on the line by competing regularly and having FUN while
competing. Some athletes train very hard but avoid competition because
of their fear of testing their abilities.
Surrounding yourself with positive, motivated people will have a
likening effect on your self. Hang out with people who dwell on the
negative & complain about everything will only bring you down and
literally suck out all the positive energy you once had.
Create an environment that is conducive for becoming a champion - this
is why Coaches MUST be great at inspiring, motivating an empowering
their athletes. Leave no regrets to be had! The possibilities are endless if
you so choose to take the path of being a champion!
Choosing The Most Effective Exercises……..
I wrote an article way back called How to Get Built Like a Brick Sh*t
House.
https://zacheven-esh.com/how-to-get-built-like-a-brick-house/
It was all about the granite hard, rugged look the lifters and athletes had
from the late 70s and prior. I mean, these guys just LOOKED Strong &
Dangerous. It is inspiring just thinking about those old school black &
white photos where men were lifting heavy barbells or pumping out high
rep calisthenics.
Many of these men had double bodyweight bench press. Including those
in the pre steroid era. They were lean, athletic and strong. Many of them
had manual labor jobs so they would train before or after work. Dave
Draper was known for being part of a 5 AM crew in “The Dungeon”.
The lack of perfection is what made those men big, strong and tough. All
free weights and calisthenics. Supersets and minimal rest, even when
lifting heavy.
I have often said that I wish the information I had in my teen years was
that which came from the muscle mags of the 70s and prior. By the time I
was in high school, the muscle mags stopped writing about powerlifting
and weightlifting was something I never heard of or knew of.
My mistakes and setbacks from my early years are what drive me to this
day to share with you the style of training you need to dominate in the
gym AND in life. It’s not fancy but of course, it’s tough.
If you want that thick, power look then you need to push the limits and
get stronger by using the following lifts with barbells or dumbbells:
- Squats of all variations: back squat, box squat, front squat, zercher
squat
- Power Clean, Hang Clean & High Pulls
- Clean & Press or Push Press
- Barbell / Dumbbell / T Bar Rows
- Bench Press, Floor Press, Incline Press
- Farmer Walks
- Deadlift Variations: Romanian Deadlifts, Trap Bar Deads, Rack Pulls and
traditional Deadlifting
This type of training is more of a mindset, it’s not just a skill. It’s HARD
work so people prefer the machines where you can sit down and lay
down.
Go minimalist when training. See how much you can get from minimal
equipment, free weights and calisthenics. When I began this minimalist
style of training, I would often times do 1 session a week where I
essentially locked myself to the power rack or just with a barbell from
the floor.
If I was in a squat rack I would do Squats, Deadlifts, Rows, Shrugs & BB
Cheat Curls. If I was just limiting myself to a bar from the floor I would do
Clean & Press, Rows, Shrugs. I would clean & press the bar from the floor,
place it on my back and perform reverse or walking lunges with 135 lbs.
I took the simple & savage approach. It was a mental AND physical
challenge, to see how hard I could push with just a barbell. Comfort is the
enemy. Complacency is weakness inside of you and you need to squash
that weakness before it spirals out of control.
Garage Gym Thrash Sessions
As I began training from my 2 car garage where the original
Underground Strength Gym began in my first home, I started applying
this minimalist approach with other training tools as well.
I would train an entire session with just a 100 lb sandbag in the
backyard. Clean & Press, Carry, Squat, Shouldering, Lunging. This
workout would destroy me and push me to new limits. I could literally
FEEL myself becoming Stronger as I broke down my former self.
I learned how to be creative and applied this to the athletes I trained and
the Summer Strength Camp I ran at the local high school.
Near my home was a new development of homes being built. They were
being built in an area where I used to go BMX riding as a kid. I decided to
take my mountain bike on a trip through the construction site of these
new homes because I KNEW Would find stones, cinder blocks and
cement bags.
I found an odd shaped stone and did 10 x 10 Sumo Deadlift. Every other
set I did push ups off the floor. I rode my bike a bit more, found some
smaller stones and grabbed them in each hand to perform side raises and
curls holding these smaller stones. My grip was crushed that day. My legs
and back were worked intensely and of course the mental benefit of
lifting stones made me feel tougher.
Training outdoors in the elements, be it cold or hot, these are GREAT
challenges for the mind and body. Air Conditioning? Comfort? Yes, some
air conditioning is a good thing, it saves the equipment and can help
maintain intensity but if you fear getting uncomfortable then you will
never be a success.
I’ve also been kicked off tracks, playgrounds, etc by park rangers and
cops who saw me training with Kettlebells. It always reminds me how
weak people are threatened by strong people.
I don’t care what others think. Listen, I mow the lawn with ankle weights
and a weight vest. It gets you stronger, so do it. Who cares what the
neighbors think. I call this “Avoid being the Common Man”.
Dungeon Weight Rooms VS Multi Million Dollar Weight Rooms…..
I’ve worked at some top D1 Universities with their wrestling programs.
The first University was a historic place, known for it’s legacy in
wrestling. When I first went there, they had a wrestling room that looked
like an old barn.
Vaulted ceilings and exposed wooden beams. Old black and white photos
of their All American and National Champions since almost 100 years
prior. I could literally FEEL their spirits as I walked through the
wrestling room. I could feel the history bleeding through those walls. It
was tough men hardened by HARD training.
Let’s face the facts; Hard times build hard people. Good times build soft
people. It’s a never ending cycle. In training, it doesn’t have to end!
The weight room was a crammed 700 sq ft, low ceiling dungeon. 3 squat
stands, heavy thick handled dumbbells up to 180s and a place of serious
WORK! When I was hired to train the team, they had just gotten a new
multi million dollar facility. It was beautiful. The weight room was
exquisite, air conditioning, shiny and chrome.
The first time I trained this team I KNEW they needed to get that
Gladiator or Spartan mindset. So I went back to my roots. I picked up a
few kegs and tires. I loaded the kegs with water and turned the tires into
sleds.
I took the team outdoors to train for a few weeks, blended with some
basics in the weight room. Cold weather, training in the fog on the grass
with mountains in the back, wrestling heavy kegs and dragging heavy
tires.
I had to train their mind AND body. Some people call this “functional
strength” but I’ve been wrestling odd objects for a LONG time and the
bottom line is Strong is STRONG.
My inspiration in keg lifting came when I was in my early 20s as a
bartender working at an old shot & beer joint. The kegs were stored in a
basement, accessible from the sidewalk where I had to lift an iron cover
to get to the basement, walking down some old, broken up stairs.
I had to carry the kegs up those broken stairs to put them under the keg
tap. In the winter the stairs would freeze from snow or water running
down the stairs and I would lay a few boards of wood over the stairs and
push the kegs up the wood. It was brutal and this was at a time when I
could squat 455. Those kegs were challenging me!
This experience taught me the value off odd objects and some manual
labor or farm boy strength! I wanted that strength! I wish I had that
strength when I was young. My mistakes helped me think outside the box
to help these athletes.
The YMCA, Dungeon Weight Rooms & Squat Parties
My passion for Dungeon weight rooms came from my experiences
reading about The Golden Era Bodybuilders of the 60s and 70s. Back
then, Gyms were Spartan like. All free weights, plates clanging and men
who trained to be STRONG.
Stories of Dave Draper incline dumbbell benching the 150s. Photos of
Ken waller incline benching the 150s as well. Franco Columbu
Deadlifting with plates all the way to the end of the Barbell.
Those black and white photos fired me up as did their stories. When I
began training first at a YMCA in 1989, I remember how I hoped the
weight room would have great music. I was a boy among men. The lifters
in the Y were older men, 20s, 30s, 40s and 50s.
Men lifted often times in jeans, work boots and flannel shirts. Who was I
at 120 lbs to decide what music would go in the radio? I would always
pack a cassette tape or 2 in my book bag hoping I could ask 1 of them to
play some rock music.
Most of the time I was too scared to ask. The strongest guy in the Y was
George. He wouldn’t do a bunch of different exercises like I did. Often
times he did 2-4 exercises. I remember seeing him benching when I got
there 1 day, and, when I was done doing my 10-15 exercises that day, he
was still benching. I was 13 and in my mind I was questioning how I was
done with everything yet George was still benching, benching and
benching.
George would spend about 45 minutes on his big lifts and then
sometimes I’d see him doing some extra work like weighted chins and
dips, then he’d max out the weight stack for tricep pushdowns or cable
curls. George did moderate reps. I never saw him max out. He lifted
heavy and what he did for 8 - 12 reps, no one could do for 1 rep.
The lesson learned here was also how men would accuse George of
steroids because he was bigger and stronger than everyone else. When
George wasn’t around they were all talking behind his back.
As I got older and learned how to train, I realized that the complainers
and naysayers are simply not doing it right. They’re not eating enough,
not training hard and not pushing to get stronger.
George did it right. He focused on his work. He lifted heavy. He trained
with intensity yet never did forced reps. He stuck to compound lifts such
as Benching, Deadlifts, Weighted Calisthenics and maybe some machine
work here and there.
I was a young kid doing drop sets with my leg extensions and 10 lb
dumbbell side raises. As I got older and navigated through the many
gyms in my area, I learned and got better. I got stronger. The more basics
I did, the heavier I lifted, the better everything got. Better mindset, better
strength and size, better performance as an athlete.
In high school I bounced between 2 local gyms, my favorite of which was
a big warehouse, about 7,500 sq ft, where the owner welded ALL of his
equipment. The benches and squat racks were welded, painted tan and
brown. Dumbbells up to 180s and strong people everywhere.
It was inspiring and intimidating at the same time. I’d see guys doing lat
pulldowns or cable rows with the entire stack, then adding a 45 lb plate
to each side of the cable stack. I began training with more people, finding
random training partners to push myself. Anyone stronger than me I
would ask to train with them. I wanted to learn and I wanted to push
myself in training.
Squatting 405 and 495 was common place at this gym. Lots of men
benching 315 + was common. These were all bodybuilders or blue collar
workers and they were all STRONG. 1 guy, his name was Crazy Eddie, he
would max out on EVERYTHING.
1 Arm DB preacher curls with 100 lbs. Weighted pull ups for 1 rep max. 1
rep max benching. Everything was heavy when Crazy Eddie trained. He
was strong and lean, and literally looked like he was carved from stone.
I began training with a few high school buddies and a former high school
wrestler, Andy. Andy and I made the best training partners because we
were crazy when we trained. Andy worked at the gym so I gave him the
idea of a “Squat Party” where we would train legs and destroy the gym
after hours.
On a Friday or Saturday night, We would invite a few guys to train and
we just went ballistic during those Squat Parties. I remember Andy doing
his squats after we went crazy on leg extensions HIT style with forced
reps and drop sets. Andy was stumbling as he was walking the squat bar
into the rack after going through forced reps and drop sets on the squat, I
thought he was gonna collapse or pass out! Yes, we pushed the limits and
that training was good for Bodybuilding but not for sports performance. I
was honestly too intense, crazy and passionate to train any easier.
Looking back, this was not smart training for sports performance. It
would be classified as crazy but honestly, I could not control my intensity
or passion. Some people reading this will understand, others will not. I
will say this, though. Whether it’s training, sports practice, business ANY endeavor you seek to become GREAT at, you are gonna have to get a
little crazy. Normal actions = Normal results = Average. You’re gonna
have to break through barriers. You will crash and burn and ultimately,
you must learn from these moments, learning how to properly control
your behavior.
Look at the best athletes, best musicians, etc - best anyone……. They ALL
go to the extremes at least some of the time. Learning how to harness
some of that craziness can take you far. If you let the craziness control
you, you will destroy your body and run yourself to the ground.
This is real talk. There is science and then there is the infinite personality
traits I have worked with as a Coach. From super chill to overly intense
to everything and anything in between.
After high school I began training at Diamond Gym, which is what I
would describe as The Westside Barbell of Bodybuilding. This gym
captured the essence of environment and atmosphere. The music was
always pumping, everyone was always working hard and that’s all there
was to it. It was the unspoken law of Diamond Gym, that if you do
anything, it’s to work harder and harder.
My first morning at Diamond Gym was in early December of 1993. I
knew the gym opened at 5 AM and I wanted to be there first. I couldn’t
sleep all night and I woke around 3 in the morning. I made my egg whites
ad toast and hit the road through the streets of north Jersey that I had
only heard of.
I wrote down the directions on a piece of paper and got lost for almost an
hour. I finally found my way and arrived at 5 AM on the dot. I parked
behind the gym and walked down the sidewalk. As I walked by the gym I
heard the music pumping through the cement walls. I assumed the front
desk person got there early and I would be the first guy in the gym.
I opened the door and I can visualize what I saw to this day. The heat
from the gym punched me square in the face. There looked to be almost
30 guys in there just destroying their training.
Guys were wearing jeans, flannels and work boots. Others were covered
in old school sweat pants and hoodies. Everyone was sweating, working,
lifting, spotting one another.
It looked like the guys had all been in there for at least 30 minutes. I was
a bit disappointed in myself for being late to the party when I thought I
would be first!
I remember none of the guys that morning were young 20 somethings.
These were ALL working men. Either lifting before heading to work or
coming off a night shift somewhere.
My years in Diamond Gym were a savior to me. I had always felt like an
outcast at other gyms. People told me I trained too hard, I was too
intense, had to rest and that I would over train. I couldn’t handle the
constant mediocre attitudes and speeches.
I wanted to be in a place where the work was the gift, where hard work
was the norm and encouraged. The music was so loud it discouraged
conversations from the bodybuilders and lifters. The bodybuilders all
lifted heavy, whether it was free weights or machines, it was all heavy
lifting.
The veteran lifters always would speak with me and mentor me, sharing
their knowledge openly. I’d pack my food and eat out front with other
lifters during our post workout meals. I would ask questions and they
always had answers and stories. Stories of stronger men who came
before them who shared their wisdom.
I try to create that family atmosphere inside The Underground Strength
Gym, where our experienced college guys mentor and help the high
school and middle school athletes. In the early years I felt it was a bit
easier because the kids weren’t buried in their cell phones. The kids back
then had better communication skills compared to today. I will always
feel more at home in a dungeon style weight room than multi million
dollar facility. Nothing wrong with all the awesome equipment but as
Micky told Rocky in Rocky III, The worst thing that can happen to a
fighter is you get civilized.
You must train in a manner that consistently sharpens your sword. That
little bit of discomfort helps you keep that edge. For those of you who
struggle to be disciplined, you need the Dungeon gyms. Take a look
around. We’re only getting weaker. People are offended by words.
Coaches get fired because “he’s too mean” and overall, hard work is
becoming punishable. I want you to CHASE the work. Hunt it down and
overcome the work.
Training As You Get “Older” & Training to Be Dangerous…..
How old is “old”? How old is “older”?
I was in my teens and already had “older” guys telling me, I used to be like
you man, all cut up and full of energy. But then I got into the real world, got
a job, got married. You’ll see, you won’t have time anymore, I was just like
you….
I remember thinking to myself, I am NOT just like you. You are wrong.
I’m never gonna stop training. And here I am as I write this, 30 years of
consistent training, never stopped, never will. In fact I am tougher today
than I was in my teens, 10 fold.
Strength does not discriminate. Strength doesn’t care about your gender,
your geography, what equipment you have, how popular you are or how
old you are. 250 lbs is always 250 lbs. If your head isn’t in the right place
when you train you’ll get your a— kicked by the weights.
It reminds me of how I began my inspiration behind Training to be
Dangerous.
I was 16 years old and it was Saturday night. I was with my friend at a
convenience store as he was picking up some food and of course I went
to read the bodybuilding magazines. On our way inside, 2 guys were
sitting on their car and staring at me the entire time I walked in the store.
10 minutes later my buddy and I walked out of the store and about 15
guys were waiting for us. Mind you, we were in high school, I was 16 and
my buddy was 17. I remember that night like it was yesterday.
1 of the guys started shouting at me and nudging me and when he
pushed me I hit him with a double leg takedown and pinned him against
the entry door to the store. He shouted Get him off of me, get him off of me
and I thought all his friends would let us fight it out, man to man.
I was wrong. I got jumped by10 or more guys at the same time and I
remember not throwing one punch. I was trained to wrestle. Every
punch and kick thrown at me I responded with a takedown. Any time I
took a guy down there were 10 guys kicking me from head to toe.
I was trained to follow “rules”. My training was always in a gym or on the
mat, with a referee, specific sets, reps, etc. And although I was a young
kid, the memory stung me and taught me a crucial lesson. TRAIN TO BE
DANGEROUS. Break the rules. Go BEYOND “normal” in your training.
Train the mind AND the body.
The lesson didn’t teach me hard enough because I was too young to
know any better or to understand there were other ways to train. It was
1992. There was no MMA or BJJ in my era. No mentors and too much
insecurity as a young kid. But, as I got older, I began training differently.
I began to focus more on STRENGTH than getting the pump. I began
“breaking the rules” of training instead of copying the magazines. I recall
throwing out all my bodybuilding magazines. Over 1,000 magazines. I
watched from my window as the garbage men tried to lift the garbage
can as a team because it was so heavy.
I recalled Arnold talking about how he would always challenge himself
and his training partners, always trying to beat one another. Packing up
his car with 250 lbs and driving into the woods to Squat for 50 sets until
he and his training partner could no longer stand, let alone walk. Do that
today and we have D1 college kids with rhabdo and people getting sued.
It’s a stark reality of where we are today as a society.
We’re not tough because we focus on all this perfect, optimal training.
Speed ladders over running hills in the 95 degree Summer temps. Pre
Workout shakes instead of eggs and bacon.
9 AM training sessions are too early and kids don’t eat breakfast because
“I’m just busy” aka too lazy to get out of bed 15 minutes early to eat some
eggs and oatmeal.
Arnold also spoke about doing high volume pull ups and only stopping
when his hands could no longer grip the bar some 20+ sets later. I began
training to beat everyone that wanted to train with me. I would push my
training partners so hard that I wanted to see them break. I learned how
much of this was mental vs physical and how the mind will ALWAYS
drive the body.
If I got someone to quit or feel nauseous, then I was training the right
way. I wanted to push my own limits by breaking myself down and
rebuilding myself stronger and stronger every day.
Training to be Dangerous was a mindset…….
I wasn’t even a Strength Coach yet but I began incorporating more
“aggressive exercises” and I could literally FEEL my confidence growing.
I began using exercises like the hang clean and press, more like a muscle
clean. I felt powerful ripping that bar up and throwing it overhead. That
exercise beefed up my shoulders and upper back, I loved it.
Deadlifts and heavy barbell rows became staples. I remember
performing the dumbbell clean and press instead of seated presses and I
immediately felt how this is what I should have been doing in high
school. I set goals, such as doing the 1 arm clean and press with a 100 lb
dumbbell. Deadlifting 5 plates, rowing 3 plates. Goals. Advance and
Conquer. Attack, be Relentless, do the WORK.
My body transformed as did my attitude. More confidence in LIFE, not
just sports. Things changed even more so for the better as I began
training outdoors. Simply being influenced from Rocky III & IV, early
days World’s Strongest Man (late 70s and early 80s on TV - Wide World
of Sports) - I began training like these men and these movies.
Backyard stone workouts, sprints through the woods, training at
playgrounds and lifting anything in my way. I had seen a documentary on
California Prisons and saw inmates benching the picnic tables, so I began
pressing the picnic tables, jumping on them for “box jumps” and lifting
stones at playgrounds.
I was angry with myself for being All Show, NO Go. My frustration led to
thinking outside the box. Whether I was in the gym or outdoors, I pushed
myself and stopped counting sets and reps. I just trained by feel, intuition
and gut instincts.
Make The Rep or Die…..
I never saw anyone miss a rep in the squat until the internet came
around. Not once in the gym did I see a guy bail out on a squat and we’re
talking age 13 until my late 20s. Spotters knew how to spot and lifters
were focused. It’s hard to focus when you kinda think you can or maybe
you can’t. Check that phone in between every set? How does your phone
psyche you up to squat heavy?
I would grind my last rep and had NO plans of ever stopping until I
locked out the bar and racked it. On the internet, I have seen MANY
people Squat and give up mid way up, dump the bar as soon as the
struggle began. When the struggle begins is when you have only just
begun. Make the Rep or Die! Get your head right before every training
session and every set.
None of this I think I can do this BS. Go ALL in, ALL the time. When you’re
training or coaching, you must find a way to control the mindset. As a
Coach, teach your athletes how to harness the power of the mind to
achieve greater strength both in the gym AND in life.
You can’t teach what you don’t do yourself. Live The Code 365, Success
takes NO vacations. Get under the bar and do the work yourself before
you try to coach others. My training today is a blend of training in my
own gym, my garage, outdoors and anything I can do physically.
My friend Jim Steel, who I’ve interviewed on my STRONG Life Podcast
often, always says, Training is Training.
What this means is we have gotten to a point where we’re not just
chasing numbers on the bar. We are training the mind and the training is
our therapy. I’ve seen Jim training and it was a blend of free weights and
punching a heavy bag. He just attacked.
It’s a mindset first & foremost. Sometimes, those gym walls control you,
especially in your early stages of training, you’re so concerned with the
rules and science of training that you conform and don’t understand the
ART of training. Sometimes, you must break the rules to transform your
mind and body.
Mindset, Music, Training Times, Work Hard & Party Hard
Sometimes I train at 6 AM, other times 9 AM, others time 9 PM. My
schedule has changed with different times in my life. When I was a kid, I
trained after school or late at night. On weekends I couldn’t wait to train,
so I woke up early, made my breakfast and bothered my Dad for a ride
before he even wanted to get out of bed.
In college I trained around school and work. Sometimes early and
sometimes 9 PM at night. In the Summer I would finish my morning
classes and drive to Diamond Gym. I made a meal at home, a 2nd
breakfast and brought it in tupperware. I usually had 4 whole eggs with a
few small potatoes.
I was super regimented in my college years. I didn’t get involved in
partying in such a way that it destroyed my life or training. In fact, when I
was in college, I worked at a hospital fitness center with some friends.
Our work schedule was 8 am - 4 pm on weekends. If we went out to NYC
on the weekend, we left NYC at 4 or 5 AM, got to a Jersey Diner at 6 AM
and then went to work. We always lifted on our lunch break, with NO
sleep.
When I’ve had Coaches sleep in and miss a 9 AM weekend session I tell
them this story. I explain to them I worked 8 hours on both Saturday &
Sunday. If you guys are gonna party, don’t miss a 1 hour coaching
session, it’s TOO easy. If you can’t out party me, then try to out work me!
This is basic responsibility, where you choose to do something and still
follow through on your word, your obligation and responsibility. I
viewed training without sleep as a challenge. I had begun reading books
on Navy SEALs and it changed my frame of reference regarding what
being tough really is. Hence, I see no reason why countless athletes act is
if 9 AM is too early for training.
Control your sleep and if you go out, show up and keep your complaints
in your back pocket. Nothing worse than someone who is at the gym and
announcing his complaints about being tired, sore, this or that.
I’ve heard countless stories of how The Golden Era bodybuilders partied
hard themselves, yet they always trained in the morning. Granted their
life and work centered around their bodybuilding. Some of these men got
into film, others did not and had manual labor jobs or managed the big
gyms in the area. One way or another, our excuses are invalid.
When my daughter was born, we were in the house where my garage
gym was set up for the business, a 2 car garage. I would train in my
garage while she napped, no music to keep the noise down and kept an
eye from a camera in her room. Other times, my wife worked in a
hospital through the night so I might train at 11 PM while she was
working. I learned how to train hard at all times of the day. Any time an
athlete told me it was too early, too this or too that I saw that as a sign of
weakness.
If you’re in Law Enforcement or a First Responder, I suggest learning
how to train and “be ready” at all times of the day to help you prepare
mentally and physically for your shift work. Learn how to CONTROL your
lifestyle and schedule to give you the best advantage and best
opportunity to succeed.
The common days of all this complicated BS is making people weaker. I
overheard someone telling a college athlete how he saw an interview on
TV with a big time NFL QB who doesn’t eat any meat and only does
calisthenics. So this former college athlete was advising the college
athlete to change his eating and to stop the bench press. The guy saying
this crap could have been a MUCH better athlete had he listened to his
own strength coach in college.
But he became a “1 minute expert” because of some interview he saw on
TV about someone else in the NFL. The basic lifting, hard work, basic
eating and consistent training will NEVER let you down. Let no one tell
you anything differently.
Other people can’t lift hard unless it’s THEIR STYLE of music. If it’s not
their style of music they throw an attitude and act like they’re doing you
a favor if they work hard or not. I’ve experienced this at The D1 college
level from guys who were in their final season. You’d imagine these guys
were so fired up to WIN that they could care less about the music. Well,
the truth is, people are spoiled and delusional. We have become so
comfortable as a society that we shut down or give up when the smallest
things don’t go our way.
If you’re an athlete reading this, understand that this drama works
against not you. If the music is breaking you, imagine what will happen to
you in competition. If a Coach telling you to work harder breaks you, do
you prefer the Coach encourages you to be lazy? I tell the athletes, don’t
get upset when I tell you to work harder, get upset if I ignore you don’t
care! A Coach who cares WILL be tough on you.
You should seek out the challenges, not complain or cry over them. When
it’s competition time, you can’t determine your effort by the music the
opposing team plays or what time it is.
I have friends who coach in the NFL and other D1 teams and they ALL
deal with the same weak behaviors. If the music breaks you, if the Coach
telling you to show up on time offends you, forget it, you WILL break
during the much bigger stress of competition.
Training is not supposed to only be done under your perfect plan, your
comfort and your rules. Many of the athletes I train have to compete on
week nights, late nights on weekends, early mornings in a different time
zone - WHY are we so scared to train at some imperfect time? Oh that’s
too early / late for me….. It’s disappointing to see this weakness.
My daughter has had Tennis tournaments where her game ended at 10
PM at night on a Saturday. This is at age 11. You must be ready for these
erratic competitive times & circumstances, NO excuses. Just get after it
and charge ahead.
I have a friend who coached at a big time D1 University for Football. He
told me that once the team got their new multi million dollar facility and
started to get pampered, you could literally FEEL the guys get softer.
The guys had their training gear laid out for them in front of their locker
every session. Everything was handed to them. Too much pampering and
too many options, too much flexibility to make choices leads to
weakness. Hard times build Hard men, Good times build weaker men.
Give an athlete too many options to skip a workout, reschedule, train
here or there, they will cancel and skip more than they would of things
were strict. I sound like an old, cranky Coach but I’ve seen the decline
and it’s not getting better.
In fact, I often times feel it’s a negative to own a gym. The kids nowadays
can not do anything on their own unless they are coached. Kids don’t
know how to do barbell curls. Back in the day, you had to research books
and magazines. You READ articles and books. That investment of time
and energy carried over to your gym life. You had to figure things out on
your own.
There is something to be said about that - fending for yourself, investing
in yourself, making mistakes and figuring more things out for yourself. I
collect all of these old school strength books and magazines with hopes
that when my kids grow up, they will devour them and read them and
apply them.
I don’t want my kids being coached all the time. It’s too easy to wait for
the Coach to educate and inspire you. Self sufficiency is crucial to being
successful in life, let alone athletics. Sometimes you gotta get locked up in
a garage or basement with nothing but a barbell.
No squat rack, no benches. Pull the bar from the floor for every exercise.
Need to do lunges? Clean & press the bar onto your back. Wanna squat?
Clean it first, then front squat. Want to do pull ups? Run to the local
playground and find a bar. FIND a way vs finding an excuse. The world
needs to toughen up and these thoughts are what inspire me to keep the
standard HIGH at The Underground Strength Gym.
I am not lowering our standards because people treat hard work as if it’s
punishment. Hard work is the gift. Strength & Success are choices, as is
weakness and mediocrity.
My Favorite Strength & Size Exercises
I have always said, Basics for the WIN! The fancy stuff doesn’t develop
Hammers. It helps with YouTube views but the basics have stood the test
of time. I look at the physiques of the bodybuilders from the 40s, 50s and
60s, early 70s. They might have been bodybuilders, but they also used
powerlifting and olympic weightlifting into their programs. They also
included gymnastics, hand balancing, swimming and running.
I believe this is a big reason why I say that strength never discriminates.
Strength does’t care who you are, your age, etc. And, Strength doesn’t
care what you do - it’s NOT all powerlifting, or all weightlifting. It’s about
doing many things to get stronger.
The following exercises are some of the best for adding muscle mass,
strength & power. These should be your Go To Exercises. Get a notebook
and make a list. Add a few more notes on what you stand for in training,
what you despise and your goals. Yes. Write it down. Make it concrete.
Stand for something or fall for anything.
Some of these exercises are not suitable for everyone. Do you have
injuries to work around? Are you not ready for these exercises yet
because of your current strength ability? You will have to build up to
some of these exercises if you’re a beginner. Exercises such as the
deadlift or the squat might be too difficult for a beginner due to weak
muscles and simply not building up the technique of these exercises. I
suggest following the training program in this manual so you can safely
progress and not get injured.
The beginner and intermediate workouts attack common weak areas and
build your technique for the big barbell lifts. Make sure that you include
unilateral training / exercises when focusing on weaker muscles. This
helps shift a greater amount of stress to those muscles, forcing them to
come to life.
When I first began training athletes, I didn’t see poor hip mobility,
collapsing ankles and weak kids. The de-evolution of athletes is getting
out of control. It’s time to fight against the weakness with STRENGTH,
not just in training but in how you LIVE. Nutrition, lifestyle, the books
you read, the movies you watch and the people you surround yourself
with. Erase weak and negative people / places / things.
Unilateral Exercises
1. Lunges (walking, forward, lateral or reverse)
2. Step Ups
3. Bulgarian Split Squats
4. FFES (Front Foot Elevated Squat)
5. Stair Climbing (Wear a weight vest, hold a sandbag, etc)
6. 1 Arm Row
7. Pistol Squat (From Bench, Assisted w Rings, etc)
8. Sled Drags w Ankle Straps (forwards and backwards) – these are
awesome and brutal!
9. 1 Arm Snatch / Overhead Press
During the use of unilateral exercises, try to vary the loading pattern and
loading object. For example, we use MANY objects for adding weight to
exercises.
For example, on step ups, you can use any of the following:
- Double KB Rack
- KBs or DBs at Sides
- Holding Sandbag or Sandball
- Weight Vest
- Chains Across Torso
You can also perform exercises in an off set manner, holding weight on 1
side but not on the other to increase tension and stabilization.
My Favorite Free Weight Movements:
1. Deadlift (trap bar, straight bar, deficit deadlifts, rack pulls, sumo or
stiff leg (RDL – Romanian dead lift) – trap bar DL’s have shown to be
easiest for young athletes to start with. Progress to sumo with a
straight bar when form is perfect.
2. Military / Overhead Presses
3. Bent Over Barbell / Dumbbell Row
4. Squat (box or no box) - Front, Back Squat, Zercher Style
5. Barbell Power Clean or Clean and Press, Pulling Bar from various
Positions
6. 1 Arm Dumbbell / Kettlebell Snatch
7. 1 Arm Dumbbell / Kettlebell Clean & Press
8. Kettlebell Swings
9. Farmer Walks / Carries (DBs, KBs, Farmer Handles)
10. Bench Press / Floor Press
11. DB Benching All Angles
12. Shrugs
13. BB Power / Cheat Curls
14. BB / DB Tricep Extension from All Angles
You must also add a few more basics here rounding out the top lifts:
•Pull ups – Chin Ups (Constantly switching up the grips)
•Parallel Bar Dips
•Push Ups / Handstand Push Ups (all variations - there are COUNTLESS
push up variations)
•Back extensions from 45 degree and Glute Ham Bench
•Glute Ham Raises
•Rope Climbing
•Hand Walking Variations
•Jumping Rope (Very underrated nowadays, ask Herschel Walker about
jumping rope!)
Nothing flashy as you can see! Attacking basic free weights and
calisthenics, add some hill sprints and we can build monsters. These
exercises need to be dialed in with technique. I often talk about the
issues with non qualified coaches running the weight room and not
knowing how to individualize a program or even teach / enforce proper
technique; if you’re running the weight room as a Coach, you’re ONLY
option is to be GREAT. Never stop learning!
Regarding push ups, I can not say enough good things about them. There
are so many variations to the push up and even the most advanced
athletes do push ups, from the basic push up progressing to reps in the 1
arm push up. Don’t jump to benching right away. I try to save barbell
exercises for our high school athletes because I prefer to build up the
foundation for our middle school athletes.
That being said, all new high school athletes I train have to go through a
foundation period of training, much of which is unilateral work with DBs,
KBs, bands, sleds and calisthenics. My thought process is that people
must EARN the right to use the Barbell. Prove to me you are ready and
EARN the right to squat, bench, clean, etc.
Just because a kid is in high school doesn’t mean he is given a green light
to squat, bench, deadlift, power clean, etc. I’ve seen HS athletes unable to
perform a proper bodyweight squat have to test the 1RM squat. Only an
idiot would allow this to happen and there are idiots on the loose
everywhere, unfortunately.
Training Young Athletes
When I first opened The Underground Strength Gym, the majority of the
phone calls came from 2 types of people:
1) Aspiring Strength Coaches who wanted to learn my training system
and how to open up their own warehouse gym.
2) Dads of 7-8 yr old athletes, consistently telling me their son needed
“first step quickness and explosive power”
I told every Dad that we don’t train athletes until middle school. Get your
kid involved with multiple sports, martial arts and playing outside. If you
look around, you can see this doesn’t happen much. Kids are playing 1
sport, sometimes 2 sports at the younger years. Sport coaches at the
youth level don’t warm up the kids with any athletic movement prep.
Kids don’t play in the streets any more. If you are a parent, it’s your
responsibility to get your kids outdoors playing and experiencing life.
If you train youth athletes or you’re the parent of a youth athlete, get
them PLAYING, whether it’s recreational stuff or various team sports.
Hopefully your child’s school has a great Physical Education teacher, but
even PE is getting cut all around the country.
As a parent, I want free play. Getting outdoors and experiencing play and
life. My Dad this for my brothers and I. We would go to the park and my
Dad would take us to play pick up Basketball or Soccer games. We would
go white water rafting or hiking for fossils. Skiing in the winter, beach
every weekend in the Summer. I learned how to swim, play various
sports, rode my bike daily (regardless of rain, shine, snow) and got
outdoors daily.
If you’re a Coach, then I recommend blending free play with some
structured teaching.
Step 1: Teach young athletes to move.
Warm up with all types of movements from skipping to running, jumping
to hopping, crawling to all types of calisthenics. Incorporate games to
cultivate learning naturally. For example, play tag games or modified
sport games such as Ultimate Frisbee to allow athletes to run, jump, play
offense / defense as well as falling down and getting up.
With regards to using weights with young athletes, don’t let the young
athlete struggle or grind through any exercises. Let them play with
everything by using lighter weights, no struggle or grinding. The goal is
to get them to LOVE moving their body and safely build their body. They
don’t need to struggle at the young ages.
Gymnastics type drills are all great. Take a look at what is done in a
youth gymnastics class and you get a great idea of how youth can and
should be trained. Obstacle courses are great because the kids do not
view this as a “workout”, they are simply playing, climbing and having
fun.
Obstacle courses can have boxes to jump on or over, climb over, etc. Use
balance beams, parallel bars, etc. There should be jumping, crawling,
running, climbing and balancing involved.
Step 2: The Middle School Years
Even in middle school, I am still seeing these 10-14 yr olds being treated
like mini adults by unqualified coaches. This is also an age where we
begin to see rapid growth and a wide range of maturity levels both
physically and emotionally. Some kids who are ages 12-14 look like they
are 16-18, and, vice versa. I’ve trained countless high school kids who are
undersized and look like middle school kids. These differences require
changes in training the youth athlete.
We have training age, chronological age and biological age.
Training age is the athlete’s experience in training and overall physical
capabilities. Some kids show up to The Underground capable of doing all
types of calisthenics and have solid self confidence, others are scared to
look you in the eye and can not perform 1 push up. These 2 kids will have
a different experience starting off but through proper, safe training, we
can progress that shy kid into a confident, strong kid.
Chronological age is the age of the athlete by their dirt of birth. If the
athlete is 11 yet he looks like a 14 year old, this does not mean you
should train the 11 yr old like a 14 yr old. Keep the training age
appropriate.
Biological Age is where this athlete is classified according to his / her
maturity with their body structure, puberty, height, physical appearance.
The key is to blend all of the above into a safe program. The # 1 rule is to
always do no harm.
Because there are so many unique and individual differences, I came up
with a few key elements that guide how I train the athletes in middle
school.
1) Let the middle school athlete play during training, no struggling or
grinding.
2) Always leave / finish the training session with energy in the tank. I
don’t lock the middle school athletes into training for a full hour. I like
them to finish earlier than the older athletes. In a nut shell, you are done
before you’re done.
3) Avoid spinal loading from squats and deadlifts, save these big barbell
lifts for high school. Some of the bigger or more motivated athletes will
try to convince you to squat, bench, etc - Use your best judgement and
don’t get carried away with these exercises. Keep them very light.
Note: Some 8th graders who have been training with me consistently for
2 + years will get introduced to light trap bar deads, light squats. These
kids are not only physically ready, they are emotionally ready and have
asked the coaches about learning and being challenged on these barbell
lifts.
The weights they use are very light and for low volume. The good ol’ 5 x
5 works great for these kids, often times using the same weight or
making very small jumps. I cringe when I see 8th graders (or any age
athlete) lifting super heavy and squirming all over the place to complete
a box squat or sumo deadlift.
It’s NOT the Same…..
When a Coach or parent says to me, we do all that stuff at our gym /
school, etc., my immediate thought is, it is NOT the same.
If all squats were the same, why aren’t we all beating Westside Barbell in
powerlifting? Because it’s not just what you do, it’s HOW you do it. I’ve
seen box squats at the college level performed incorrectly - crashing on
the box, not sitting back, knees caving in, back hunching over. To me, we
have 2 options: do it the right or the wrong way.
Technique must be engrained properly into the young athlete. Allowing
sloppy technique is dangerous and encourages / teaches the athlete that
it’s acceptable to do things the wrong way.
I’ve had high school athletes tell me they squat 275 - 315 at school,
sometimes heavier. Yet they can’t squat a Kettlebell properly. Then you
test them with 135 on their back and you see a long list of stability issues
that come from lack of strength and overall lack of readiness.
This happens when athletes get thrown into barbell lifting and do little if
any bodyweight training, unilateral training, sleds (GPP), carries, etc.
Even at the college level, some of the strongest athletes in the weight
room are NOT the best athletes. As a Coach, you need to notice these
scenarios and find methods to bring their weight room power to the
sport they compete in.
The Strength Coach needs to help reduce injuries, strengthen tendons
and increase bone density. Teach proper technique from the gate and
always emphasis technique over weight and intensity. With my
experiences of training so many young athletes, I’ve had to have
countless conversations with parents about the goals of the training and
speak the truth to them.
Some parents want us to crush their kids. As a Coach, you need to explain
thoroughly that this is NOT what’s going to happen. Even at the most
elite levels of strength, if you see these lifters, they do not fail when
training. They have clean reps, technique looks great and they train hard
yet they don’t destroy themselves. It’s not how hard you can train, it’s
how consistent you can train with slow and steady progress.
I urge parents and sport coaches to research their local area and connect
with a sports performance coach, a true expert who has proven results
through the long term. I’ve lost athletes who were 6th or 7th graders
because their parents wanted someone who would have them lifting
heavy. These same kids struggled to do proper, basic calisthenics.
Unfortunately, I see these kids performing round back deadlifts and
squirmy, crappy squats with their new coach. You can’t argue with
uneducated people.
Why So Many Injuries?
Kids nowadays are weak, immobile and lack athleticism. The amount of
injuries is staggering. For those of you who grew up in the 80s and prior,
even early 90s, you didn’t know too many teammates or kids in your
school who needed surgery on their elbows, shoulders, knees, etc.
In fact, when I was in high school, I didn’t know of anyone who needed
surgery due to sports injuries.
So, why so many injuries today? Everything I advise above and in this
manual are the very things these kids do not do. Looking back to my days
of training all the way until my mid 20s, I never knew of anything but a
straight bar. Nowadays we train kids with Swiss bars, safety squat bars
and literally need special equipment to conform the poor movement
patterns of kids nowadays. Kids who can’t put a bar on their back
because of how tight they are. Kids walking around duck footed from
playing Soccer all year round since age 5.
As a Coach, I use these specialty bars to avoid overuse injuries. To work
the body from multiple angles to be prepared and strong for the erratic
nature of sports. So the # 1 goal of a Coach has to be to do no harm, to
implement a training system that creates a healthy, more durable athlete
vs a run down, injury prone athlete.
An injured athlete can not compete. You can not perform or participate
when injured. Reducing injuries is addressed by bringing up the lagging
muscles and building a balanced physique. As a sports performance
coach, you will also be undoing much of the damage caused from overuse
of sports and overuse movement as well as incorrect training done from
unqualified coaches.
Simple Equipment needed for the Youth Athlete:
- Mini bands
- Sleds
- Medicine Balls
- Rings
- Rope for Climbing
- Open Room for Play (Playgrounds & Fields)
- Light Kettlebells
As I have mentioned previously, the young athlete who is new to
resistance training can make improvements by following the simplest
exercise programs. Make sure each workout is short & intense enough to
reap the benefits, but not so grueling where they do not want to come
back for more.
I like to leave my athletes wanting to train a little bit more when they
walk out the door most of the time. As they mature through middle
school, they start to stay after a little on their own, they do some extra
curls, some grip, some carries and anything extra is GOOD. Letting
athletes have independence to do some work on their own empowers
them and builds their confidence. A confident athlete is what you want to
build.
Any trainer can kick your ass and make you tired, the good Coaches get
you results. Coaches understand long term development, trainers just try
to destroy you and talk a lot but say very little. Expert vs Amateur.
Weightlifting / Olympic Lifting
I love weightlifting. I incorporate many different clean and clean +
overhead variations with my more advanced athletes. Athletes who have
been training with me for a while have developed a solid foundation of
strength and coordination.
I have unfortunately seen cleans in high school weight rooms that
resembled a super wide jumping jack combined with a back bend. What
the hell is this craziness? Here’s what I like to do:
1) Develop a solid foundation of strength through our introductory and
intermediate style exercises. Lots of sleds, calisthenics, Kettlebells,
Lunges, Back extensions and band work. Then we progress to basic
barbell exercises to further strengthen the body, especially the legs and
back.
2) Introduce the front squat. Build up that rack position and teach
athletes how to get strong from what tends to be very uncomfortable at
first. After the front squat starts looking solid, we introduce very simple
clean variations, usually the hang clean first.
3) At the college level, many wrestlers and football players have wrist,
shoulder and finger injuries. Sometimes, these clean variations become
too tough on their joints so you must have knowledge of regressions of
the Olympic lifts. Can’t do a clean because of a injury? No problem, we’ll
do a clean pull, sometimes a muscle clean.
Who’s Ready for The Olympic Lifts?
I recall planning my first training session with top 10 ranked D1
Wrestling Team. I planned on deadlifts that day and just attacking the
weight room. More than 50% of these guys could not pull 185 without
hunching over. Very few could hip hinge and sit back.
If an athlete can’t deadlift, he likely can not perform a clean from any
position. Strong is strong. Don’t ever underestimate just how unprepared
and weak athletes are. Even if they LOOK strong, there is a difference in
truly being strong.
These college wrestlers went on a 3-4 weeks of training like my middle
school athletes.
- Sleds
- Carries of all types (Kegs, Dumbbells, Kettlebells)
- High Volume Band face pulls, band triceps, band pull aparts
- Unilateral Work for lower body: Split Squats, Lunges & Step Ups
- Dumbbell Benching of all angles
- Calisthenics for warm ups and working sets
- Dumbbell Quick Lifts (Snatch, Clean & Press)
- Dumbbell Rows
- Back Extensions
Once the foundation was built, I was able to progress these guys into
basic barbell work, mostly powerlifting style lifts. From there, we began
incorporating power and hang cleans. It takes time and advanced
athletes are often times NOT advanced lifters.
Kettlebells are derivatives of the Olympic lifts and are much easier to
learn. If kettlebells are not an option, dumbbells can be used for the
snatch, clean and jerk or clean and press.
I’ve known many Coaches who prefer KBs and DBs over Olympic Lifting.
It all depends on your philosophy and your own level of skill in Olympic
Lifts.
When I began immersion myself in weightlifting, I learned from Travis
Mash. The more I learned from Travis, the more I incorporated clean
variations into our training. I became a better student which led to being
a better teacher and coach.
It is easier to teach basic barbell powerlifting style movements than
weightlifting, but, if you can properly progress the weightlifting into
workouts where you’re not spending 45 minutes using a PVC pipe when
you need to get stronger, you CAN make it happen.
- Use the barbell as a warm up for your athletes. Take them through an
empty bar complex coupled with some light jumps, light bands,
mobility and core / trunk / ab work.
- Do 5 reps of a few exercises for every warm up. Each week, the warm
up can progress and you can slowly introduce some working sets.
- After the Olympic lifts, hit some basic strength work to move more
weight and develop that brute type strength.
First 15 minutes of a training session:
A) Movement Prep
B) Sled Work
C) Barbell Complex x 5 reps each: Hang Clean
Front Squat
High Pull + Hang Snatch
Overhead Squat
Back Squat
After the first complex, add some weight. Then, hit 3-4 rounds of the
complex and go from 5 reps each exercise down to 2 or 3 reps of each.
Once these lifts look good, incorporate some heavy work into a training
cycle on the clean or hang snatch. If your athletes are trained up
properly, you can perform full cleans with them.
You'll be amazed how athletes can move better than you think when you
challenge them, teach them properly and give them a chance to make a
few mistakes and correct them each set.
I love coupling or Olympic Lifts with jumps. The emphasis on speed and
power helps keep the athlete mentally focused on being aggressive and
moving the bar and their body with speed.
Kettlebell Training
Kettlebells were a rude awakening for me when I first began using them.
I remember purchasing them from an instructor in North NJ before there
were companies all around selling Kettlebells. At the time, there was but
1 company and they were expensive!!! I drove up to North NJ on a
freezing cold winter night with $550. I remember being nervous that I
was investing over half a grand and 2 pairs of Kettlebells. I was so hungry
to learn and grow my business, I was ready to bleed for anything.
I payed the instructor the $550 and he had them sitting on his front
porch. I carried a pair of 53 and 70 lb bells and they felt heavy as all heck,
way heavier than dumbbells of the same size! I had no problems
throwing around 70 lb dumbbells while training but using
70 lb kettlebells seemed like a goal that would take a while to reach. I
spent months working with the 53 lb kettlebells before progressing to
the 70's!
I remember how heavy the 53s felt for me and I immediately questioned
if I should have purchased the 70s! I was nervous for the money and
nervous for the journey of being a Strength Coach. The only option I gave
myself was to get better, to learn and to move forward!
I love the simplicity and versatility of Kettlebells. Still, I see many basics
and fundamentals getting butchered by those who do not learn to
properly use Kettlebells. Learning how to hip hinge, how to slide your
hand through the bell to avoid beating up your wrists and forearms these skills must be practiced, not butchered.
Inside https://UndergroundStrengthCoach.com you’ll find my older
DVDs converting to online videos for you to learn from, both Kettlebell
Training for Sport and Kettlebells for Combat which I filmed with my
buddy, Jason C Brown.
The kettlebells will certainly challenge you and hit your body in ways
you never experienced before if you implement them beyond the KB
swing.
Here’s a list of the common KB exercises I implement in my own training
and with the athletes I work with:
- Farmer Walks
- Overhead Carry
- Rack Walk
- Mixed Position Carry (Carry each KB in a different position)
- Offset Carry (same position, 2 different weights)
- 1 Arm or Double Clean & Press
- 1 Arm or Double Bent Over Row
- Renegade Row
- Turkish Get Up
- Get Up Sit Up (Legs Locked Down, Holding 1 KB, 5 second eccentric)
- Floor Press (Press See Saw Style or same time)
- Flat & Incline KB Benching
- Windmill
- 2 Hand Swing, 1 Arm Swing, Double KB Swings
- Squats (Goblet, 1 Arm Rack, Double Rack)
- Lunges (All Variations & All Positions for Loading)
I will even use lighter KBs for Hammer Curls, Shoulder Raises and Lying
Triceps XTs. Some other unique exercises can be done off a Glue Ham
Bench:
- Isometric Sit Up Hold while doing a 1 Arm KB press (Body Parallel to
Floor)
- Sit Up + Overhead Press with 1 or 2 KBs
- Back Extension + Double or Single Arm KB Row
The Kettlebells give a different feel than dumbbells. I don’t prefer one
tool over the other. I don’t get caught up in “this is the best tool”. They
ALL work when you train the right way.
I also like to implement lighter KB work during a reload week and during
warm ups with athletes. Here’s a sample warm up I’ll do in the weight
room after movement prep. I blend the warm up with DBs, bands,
calisthenics, abs and some mobility. Here’s a few samples:
2 Rounds Circuit:
A) 1 Arm KB Cross Body Clean x 5 / 5 (KB goes diagonal across the body)
B) 1 Arm KB Row x 5 / 5
C) 1 Arm KB Shrug x 5 / 5
D) 1 Arm KB Rack Squat x 5 / 5
E) KB Goblet Reverse Lunge x 5 / 5
F) KB Goblet Pause Squat x 5 (3 sec pause in bottom) G) DB Bench x 20
(10 elbows out, 10 palms in)
H) Band Face Pull or Pull Apart x 20
I) Any Leg Raise Ab Variation x 10
J) Any Plank Variation x 60 seconds
K) Back Extensions x 20
L) Band Triceps x 20
M) Hip Circle Walks x 100 ft (forwards, backwards, lateral) N) Bulgarian
Split Squat x 10 / 10
O) Couch Stretch x 30-60 sec eat leg
Looks like a lot of work and it is a lot of work. But, the athletes I train are
fit, they are beyond just capable of moving big weight. They need
durability and endurance, both physically and mentally.
Sometimes I go with less variety and just a few exercises, 2-4 rounds of
high reps, like this style:
3 Rounds: Upper Body Day Warm Up
A) DB Inch (Various Positions) x 15-20 reps
B) Chest Supported Rear Delts x 15
C) Band Triceps x 15
D) Band Face Pull + External Rotation x 15
3 Rounds Lower Body Day Warm Up:
A) Bulgarian Split Squat x 10 / 10
B) Alternate Forward, Reverse, Lateral Lunges x 5 each direction
C) Hip Circle Walks
D) Sleds x 100 ft
E) Back Extensions x 10-15 reps
F) Recline Row x 10
G) Various Ab Exercises x 10
During warm ups I am assessing energy levels, mobility and overall
attitude. If the guys seem sluggish, I might sneak in some sprints up short
stairs or some quick sprint acceleration races.
I might add a quick jump circuit to hype them up, something like this is
simple yet very effective:
3 Rounds of prescribed Reps Non Stop:
A) Hurdle or Bench Jumps x 4
B) Clapping Push Ups x 4
C) Mixed Grip Explosive Pull Ups x 4
If athletes are making painful faces in the bottom of bodyweight squats I
sneak in hip mobility and light pause squats with a KB.
If upper body seems to be cranky I incorporate some soft tissue
smashing of the pecs, lats and upper back. Some dead hangs from rings
or a pull up bar. Maybe some partner med ball drops where the man on
the floor blasts the med ball back up. We’ll go back and forth for 5, 4, 3, 2,
1 reps.
The power work hypes them up and creates a mind - body connection to
prep them for a great training session. This is auto-regulation, where you
assess the athletes during the warm up and the training session and you
adjust the training day accordingly.
Here’s a sample power complex I did with athletes after they did a warm
up yet I wanted them to demonstrate some excitement before it was time
for them to train:
1A) Hurdle Jumps 5 x 4
1B) Med Ball Rotation Wall Throws 5 x 5 / 5
I had the 24” hurdles out which were used by our middle school athletes
and most of our high school athletes used our adjustable hurdles that are
set at 30” or slightly higher. Once they got going with jumps and throws,
you can see that they were more excited to train and mentally, they got
fired up. Moving the body, especially through jumps and movement is
crucial for building athleticism.
Another example……
On the same day I had a larger group of athletes come in. After a long
winter I knew they could use some fresh air. We partnered up and each
group did farmer walks with a pair of light kettlebells.
We would switch every 75 ft or so, and we walked the Kettlebells to a
playground park right near my gym. I brought a Rugby ball with me.
Once at the park I took them through a little bit of work:
2 Rounds of:
A) 1 Arm KB Clean & Press x 5 / 5
B) Bodyweight Pull (Pull Up or Recline Row) x 90% C) Bulgarian Split
Squat x 10 / 10 off picnic table
Simple, but we got some work done in addition to the farmer walks.
Then, we played a game of Ultimate Football 5 vs 5. The athletes are
sprinting, decelerating, jumping and overall being ATHLETES.
After warming up the college athletes and prepping for back squats, I
incorporated some low rep jump training to fire up the nervous system,
here is a sample of jump work after a thorough warm up:
1) Barbell Squat Jump (empty bar or very light loading) 2 x 10 reps (The
first 5 Jump reps are very short bend of the knees + a very rapid rapid
squat jump. The Next 5 reps are full range squat jumps.) This builds
power from multiple angles vs only full range squat jumps.
2A) Lunge Jumps 4 x 4 (2 lunge jumps each leg)
2B) Explosive Recline Row 4 x 8 (Pull Chest aggressively to rings)
2C) Overhead MB Slam 4 x 4
Mental Preparation of Sport Athlete VS Experienced Lifter
You might be asking, why are these warm ups so extensive? Why so
much preparation?
Here is the BIG difference in a sport athlete vs an experienced lifter:
If I have a squat workout planned for Monday, I am already thinking
about it on Saturday morning. My mind is visualizing and getting excited
for a bar on my back. I am getting excited and imagining the feeling of
wrapping my hands around that bar, driving the weight out of the hole
and attacking the gym.
A sport athlete is not so obsessed over putting bar on his back. I’ve bee
warming up for 2 days in my mind before I even touched the bar. The
mental aspect of being explosive and achieving transfer from the weight
room to the sports arena is different for an athlete who doesn’t have the
same passion and knowledge for the barbell.
So during warm ups, if you have space to move, throw med balls, etc take
advantage of it. Especially nowadays, with early sports specialization,
kids are losing their athleticism. There is no sport that doesn’t need
athleticism and better movement.
Power is the combination of strength, coordination and putting speed
into your movements. You know power when you see it! Power is
strength & athleticism combined.
Outdoor Conditioning with Kettlebells, Sandbags, Sleds,
Calisthenics….
Kettlebells will lend themselves greatly to outdoor conditioning. You can
go all Kettlebells and Calisthenics or you can pack up your car or truck
with a few extra training tools. I did this very often in my early training
days and these circuits pushed me to a level I had not experienced
before.
Placing one KB on opposite ends of a basketball court or on a field, or
using only one KB if that’s all you have is great as well. This is a great
opportunity to get OUT of the gym and train in nature, gettin fresh air.
The mere aspect of changing the training environment sometimes
challenges athletes in a unique manner.
I’ve taken our athletes to the park and performed our normal movement
prep mixed with calisthenics and jumps and the athletes were destroyed.
I explained to them, Guys, this is basically what we do IN the gym. The only
difference is we’re outside and don’t have a roof over our head. You guys
are dying out here. You can NOT let a change in environment shock you
mentally or physically, especially when competing. It’s like having an away
match or game. You don’t get weaker because you’re playing on someone
else’s Football field.
These teachable moments give you an opportunity to help the athletes
harness the power of their mind. Your training should build the mind
AND body. I don’t ever train an athlete purely looking at the physical
goals, it is always a blend of mind and body.
Back to the Kettlebells on the Basketball Court……
Perform 5-10 reps of each KB exercise, with a KB placed at the end of
each side of the Basketball Court or on a grass field anywhere from 75100 ft apart.
A) Goblet Squat x 8
B) Snatch x 8 / 8
C) 1 Arm Row x 8 / 8
D) 1 Arm Push Press x 8 / 8
Run hard from one side of the court / field to the other side, grab the
Kettlebell and go! You can perform as many rounds of the circuit as you
need to get the desired effect or you can go for time to meet specific
demands of the sport.
This can also be a finisher for 6-10 minutes to build up a greater aerobic
& mental durability base for larger athletes.
Anyone can learn to use Kettlebells, no matter how heavy or light, big or
small you are, etc. A large factor that I love training with kettlebells is
their versatility. I can take them to the park with me, the back yard or to
a football field and combine them with sled training. Sometimes I even
place the kettlebell on top of the sled and mix in my dragging with a
kettlebell movement.
I’ll pick a few Kettlebell exercises and after dragging the sled for 100-200
ft, I’ll take the Kettlebell off the sled and attack the Kettlebell. I did this
often when I trained at playgrounds in my early days.
And, as many of my athletes tell me, “These are fun!” They truly are.
There is so much variety available with Kettlebells in addition to the
unusual movements incorporated with them that all athletes remain
stimulated physically & mentally. If you’re not having fun in training then
you won’t be putting in your full energy.
Density Training
Density training is when you are short on time or want to incorporate a
time + intensity method together. 10 - 15 minutes of work is done
between 1 or 2 exercises and you count the total reps during that time
period.
Here is sample…..
Let’s use the double Kettlebell push press and the deadlift.
On Monday I will set my timer for 15 minutes. Every set I will shoot for
10 reps of kettlebell presses followed by 10 deadlifts. I may not get 10
reps as the time goes on but that’s ok, the true goal is to beat your
previous best in total reps and as always, keep technique in check. Do not
sacrifice technique for reps.
You can go lower reps as well, sets of 3-6 would work great in a deadlift,
5 reps on the KB Push Press.
I will repeat this workout for 2, maybe 3 weeks, tracking my volume of
work using the same weights and same time period.
If you achieve 50 reps total during 10 minutes during one training
session, the next time your goal is to get 55 or 60 total reps. After 3
training sessions, I would switch the 2 exercises to avoid adapting to the
training. This is called the Law of Accommodation; this simply states that
by using the same training stimulus or same exercise for too long will
cause little to no training effect.
Even a slight switch can benefit the athlete. So instead of overhead work
with Kettlebells, you can switch to overhead work with a barbell or
dumbbells. The Deadlift can go from Sumo to trap bar or conventional
deadlift with a straight bar.
Another change can simply be going heavier on the same exercises while
keep the time and exercises the same. You can use this Density training
technique with basic exercises such as pull ups, deadlifts, kettlebell
exercises, barbell squats, push ups, etc.
You can also use this technique with sled work. How many prowler
sprints can you achieve across a stretch of grass or turf in 10 minutes.
Each week, try to get 1 or 2 more reps in, then, add weight and try to
maintain the reps or perhaps improve reps with the heavier sled.
GTG or Grease the Groove
GTG can be a form of Density work, only spread throughout the day
instead of a 10-15 minute time block. I wrote an article on GTG that you
can read here:
https://zacheven-esh.com/grease-the-groove/
I have implemented this method myself on some basic barbell lifts and
also recommend this “practice” to my athletes, especially the younger
athletes who struggle with calisthenics.
I will often tell our middle school athletes to do this every weekday:
5 Push Ups, 5 Squats and 5 Lunges; In the morning, after school and then
again at night. This is 15 reps a day, 75 total per week, 300 per month
and 3,600 per year if they ONLY do 5 at a time. This will take 60-90
seconds at a time.
Of course, the goal is for them to become inspired and start doing 10, 20
and more reps. So I start them with the bare minimum and we go from
there, giving them the opportunity to take ownership over gaining
strength and doing work without a Coach hovering over them.
I have implemented GTG with moderately heavy deadlifts. I would keep a
barbell in my garage loaded at 275 - 325 lbs and hit a few reps, a few
times a day, a few Times a week. I looked at this as if this was “Man
Strength” or “Training for Life”. I wanted to be able to lift heavy things
without needing an extensive warm up. This GTG Deadlift training came
in handy when Hurricane Sandy struck NJ and my town had no power for
2 weeks. Every night I was carrying a large, heavy generator from my
garage tony backyard.
The generator had gas in it so it felt like deadlifting and carrying a heavy
filled keg. I would carry the generator out back late at night and then
back inside right before the sun came up. There were people stealing
generators from backyards during the power outages of Hurricane Sandy
so I would move the generator around, lock it up in the garage, etc.
There was no warming up before doing this work. This is a great method
for Military, First Responders & LEO as they often have to perform on
call or in an emergency, there is no time for warm ups for these men and
women.
The ability to run, climb over obstacles, lift people or objects, etc in an
emergency is part of job readiness. If this job description fits your role,
then incorporate calisthenics,
barbell lifts and odd object lifts with moderate loads in the GTG fashion.
No Rules Strength Training
These are some of my favorite workouts. I call them “No Rules” because I
set no limits on the sets, reps, rest patterns, exercise selection, frequency
of training, etc. There is a time to dial in the science and optimal training
but there is also a time when you must get away from the perfectly
organized training and just attack. Getting outside of your comfort zone
or training athletes to get out other comfort zone is a crucial element in
their success.
Always training in that beautiful weight room with air conditioning and
someone telling you when to go, when to stop, how to do this and that,
you get comfortable. You can’t think for yourself. It becomes too perfect
and life, competition and sports are never absolute, never perfect. There
is always the unknown.
Examples:
- There will be a day where I decide to forgo the organized training plan
and pull out all the odd objects. I’ll pull out the tractor tires, the thick
handled dumbbells, the kegs and the stones or sandbags. I’ll tell the
athletes that they have 10 minutes of medley work. Carry any object
from point A to point B. Then flip the tire for 3 reps or for distance.
Repeat until we reach a certain time frame or until all odd objects have
been moved to point B, then return everything back to point A.
- Farmer walk every other pair of Dumbbells or Kettlbells. Give the
stronger kids a heavier starting point. They might have done 10-15 sets
of farmer walks by the end of this challenge.
- Clean & Press Medley. I’ll line up a variety of objects (stones, sandbag,
thick handle DBs, KBs, barbell) and the athletes will perform 1 clean &
press with every object, going up and down “the chain” for time or 3-5
rounds.
I read how the old school circus Strongman Goerner the Mighty would
perform a Kettlebell complex with Kettlebells, going from a light 30 lb KB
all the way up to a 110+ KB.
Goerner would perform 1 rep each of the KB Snatch, Push Press, Clean &
Press. Then he would switch arms and go to the next weight. I have done
this and we’ve had athletes work up to the 106 lb KB. You climb all the
way UP to the heaviest, then reverse the order and climb back down to
the lightest KB.
Pulling the weights from the floor every rep and going overhead builds
tremendous full body strength, power and stamina. Athletes with
shoulder issues can do the cleans and avoid going overhead.
Arnold did this in his early years very often, my favorite story is when
Arnold and his training partner loading 250 lbs in their car and a barbell,
going to the woods and then squatting for 50 sets or until they could no
longer stand up, let alone squat. Then they would grill steak over a camp
fire, drink wine and live like Gladiators. It was a way to break the rules
and to challenge his body into new growth.
We just don’t see this anymore. People fear going above and beyond. You
can’t fully develop your mind and achieve high levels of performance if
you always train “normal”. There has to be a little crazy mixed in there.
The Calisthenics Struggle…..
My BIG question is why we still see high school kids struggling to
perform basic calisthenics? With all of the performance facilities in every
town, often times multiple facilities in each town, why are kids weaker
today than ever before?
Too many high school kids are setting the school record for the squat,
bench and clean but they can’t run 400 meters or perform 1 pull up. The
problem here is we are rewarding strength vs overall performance.
I asked this question during 1 of my STRONG Life Podcasts and Dr. Andy
Galpin answered. He said that the coached training 2 - 4 x week is simply
not enough physical activity. Kids don’t mow the lawn nowadays, they’re
not outside playing for endless hours. They don’t have manual labor jobs.
They don’t ride their bikes anywhere.
If you grew up in the 80s, then you would be out and about all day on
your BMX bike, NOT your beach cruiser. You would be with your friends
all day. This meant pick up games of Basketball on the spot if you were
riding past the park. This meant racing your friends up that long hill on
the way home.
The lack of kids doing things on their own today has created a weakness
that is unprecedented. In my elementary and middle school years, we
have The Rocky movies, we saw Arnold in a new movie every year. The
first thing you did the you got home after the movies was push ups and
curls.
Racing your buddies from 1 telephone pole to the next was common.
Think about the simplicity and power behind doing all of the above.
Herschel Walker was a calisthenics fanatic. I encourage our athletes to
sneak in calisthenics in between TV commercials but they don’t watch TV
anymore. They use their smart phones.
When I was in Israel visiting my Grandparents while in high school (age
15), every other day I went to the school playground & did 20 sets of pull
ups and chin ups. I was 15 years old at the time and it was the Summer
before Junior year in high school. There was NO gym in town or
anywhere close by that I knew of.
I started every training session with 20 reps of pull ups. The first 10 sets
were overhand, the next 10 sets were all mixed grip to attack the upper
body from different angles. My friends and I would go running every
other night as well.
I trained without a gym, no problem. When athletes get too busy because
of travel teams, they leave The Underground. When they return, they tell
me they did NOT do any calisthenics on their own. Yet the very thing I
teach these athletes is too NEVER stop training, always do your
calisthenics. We need athletes who can do work through their OWN will.
After my trip to Israel that Summer, I returned home to NJ and I was
crushing all pulling movements. In high school that year I was able to
crank out 30 pull ups in perfect form even when I weighed 160 - 170 lbs.
Where did I come up with 20 sets of chins? I remember Arnold speaking
on this in his Encyclopedia of Modern Bodybuilding where 1 of his
challenge workouts was to do as many sets of chin ups as possible until
he could no longer grip the bar. Those challenges stray far from the
norms of today where we fear all of this “optimal training”.
Athletes don’t LIVE optimally so we can throw optimal out the window. I
work with college kids who will NOT eat breakfast even if it would save
their life. They eat like a bird yet expect to be savages. In today’s era,
when I see “Break the Rules in Training”, I feel like that was yesterday’s
“normal training”.
You can create a few of these ‘No Rules” workouts and do this every
other week or maybe over the course of The Summer you can have 1 of
these NO Rules training sessions once a week. Make sure that each
session is different in nature.
Perhaps one workout revolves around Kettlebells & Calisthenics, another
workout might revolve around stones & sandbags and another revolves
around nothing but a barbell (no squat rack). Take that barbell into your
backyard or do what Arnold did, take 250 lbs and go to the camp site. Get
a few training partners and attack that barbell. Don’t count the sets or
reps, just MAKE IT COUNT.
Training Like a Farm Boy
When I was in high school, at the end of every wrestling season, NJ would
compete against Pa in the annual NJ / Pa All Star Wrestling Match. I saw
Pa winning ALL the time. It was rare for NJ to beat Pa. I thought to myself
back then, it must be those Pa farm boys.
Now, all of Pa is not farms and manual labor. There are cities as well. But,
I’ve seen the wrestlers who come from families who have farms. These
kids were doing manual labor since they were in pre school, carrying
around bags of feed for the animals and moving things around on the
farm. They were raised to be WORKERS. As they got older, they worked
harder, lifter heavier things and did more work on the farm.
Rumor has it that every wrestler in Pa has a climbing rope in his garage
or barn. As soon as I moved into my current house and saw we had high
ceilings in the garage, the first thing I did was put up a climbing rope.
Here’s an article I wrote on my blog regarding “Farm Boy Strength”.
https://zacheven-esh.com/we-need-more-people-getting-farm-boystrong/
I’ve got old videos of Dr. Ken Leistner training Football players and local
lifters from his garage and the dirt parking lot behind his old gym, Iron
Island Gym. These guys are running with barbells on their back, carrying
cannon balls (YES, Cannon Balls), pushing old oil barrels around on hand
trucks - these guys were just attacking odd objects and going all out.
In the video you see a few guys throwing up off to the side, behind school
buses. I guess this was a parking lot for school buses behind Dr. Ken’s
Gym. They were just training by carrying and lifting all different types of
objects. Yes, TRAINING. Moving around a bunch of odd objects. They
pushed each other, challenged one another and inspired each other.
Jim Wendler explains our lifting weights as us being so lazy in society
that lifting weights is our way of inventing manual labor. Jim inspired me
to mow my lawn with a weight vest on. I used the weight vest and ankle
weights when mowing the lawn.
Moving heavy objects and straining yourself under tough conditions can
have a dramatic increase in an athlete’s confidence. It teaches them not
to give up during the struggle, and to commit to the task at hand. It’s as
simple as “Getting your hands dirty and moving the dirt.”
The best part is that most of this home made strength equipment can be
purchased from Home Depot and you can make them yourself. The
pulling sleds I own were welded by a few guys from my Dad’s work. Most
sleds cost over $100 which is not expensive, but go ahead and make your
own sled with a spare car tire. Mine were made from scrap metal but
they work just the same and produce the same results. You can always
improvise, as this NO Rules Training is not supposed to be pretty. Making
sure your equipment looks cool is the last thing anyone should care
about. Focus on RESULTS. Your fancy gym doesn’t automate results.
Results comes from WORK.
Here is a list of equipment you can choose from. Once again, you can buy
all, some, or none of this equipment. It all depends on your goals.
1. Wheel Barrow
2. Sledge Hammer (10 – 20 lbs)
3. Pulling Sled (welded together or improvise by using a spare tire)
4. 2” Heavy Duty Rope – 10 - 25 ft. (the length will determine it’s various
uses)
5. tow straps 10’ length (large eyes for hands to slip through)
6. Play Sand
7. Duct Tape
8. Contractor Bags
9. Army Navy Duffel Bag
10. 2 Buckets
11. Tree Logs
12. Stones
13. Kegs filled with water
The kegs I picked up from a local restaurant bar and actually made
trades of my Encyclopedia of Underground Strength or purchased them
for the $20 recycling fee. Sandbags I make with play sand or sometimes
with rubber mulch. You need to wrap the sand up in a few contractor
bags so they don’t break easily.
I’ve also had some luck scouring junk yards, sometimes they give tires
away so they don’t need to pay recycling fees. To make a tire heavier, get
one with the wheel that comes with it. You then loop a chain through the
wheel and attach the rope to the chain.
The large rope can be purchased from various stores depending on
where you live. If you live near water, check the boating docks and see if
anyone is getting rid of their old ropes. You can use the long ropes for
hand over hand sled pulls.
Truck Pushing is something I did on the regular when I had my garage
gym. I would go to the elementary schools on weekends as no one was
there and had a wide open parking lot plus a playground for calisthenics.
If it’s too hard to push your car or truck, build up your strength through
all the other training and for the time being, you & a training partner can
push the car together. Just push it for a longer distance or time, and
eventually do some solo pushing.
Carrying a sandbag up & down stadium stairs for one minute is an
awesome overall strength & conditioning exercise. Hit a few setoff
stadium stairs with the sandbag and then attack the sandbag basics:
squats, shouldering, clean & press, lunges.
Pushing a heavy wheel barrow up a slight hill or even a steep hill for 1
minute or longer will work your entire body, especially your grip, legs
and back. The wobbling of the wheel barrow will work your “core” - as
much as I hate that fad word, a lot of these odd objects really get your
body worked in ways that traditional lifting does not.
The balancing of the wheel barrow will put extra work on your abs,
obliques, legs shoulders, upper back and grip. You can load your wheel
barrow with Olympic plates, stones or any heavy objects that will test
your mind and body. Weight is weight. 200 lbs is always 200 lbs.
When I was helping the wrestling team at Blair Academy, at the time they
were dominating the competition nationally. I believe they still are. The
Coach had 5 or 6 wheel barrows placed near the wrestling building and
there was a steep hill outside. The kids would take turns sitting in the
wheel barrow. They would race up the hill and then walk down together,
switch the guy sitting in the wheel barrow and race again. Hill sprints
with wheel barrows are tough on the grip, legs and back, especially
uphill.
If you’re alone, try loading your wheel barrow with sandbags and / or
kettlebells. Push the wheel barrow until you achieve your distance, then
perform a few Kettlebell or Sandbag exercises with high intensity, then
push that wheel barrow up again. Repeat for time or desired sets and get
the work done!
Buckets filled with sand, stones & gravel are awesome for grip. I take
foam or a small hand towel and tape them around the handles to make
my gripping surface larger, this makes my hands and grip work that
much harder. You can make your own farmer handles with PVC pipe,
chain and then looping olympic plates through the chains. Carry one in
each hand or carry one arm only suitcase style for trunk stability.
Standing next to an object like a picnic table or a barrel, I rotate my body
and pick up the bag or bucket while lifting it to the other side onto the
object. I have also done this rotational movement using a kettlebell. It’s
rotational loading which is excellent for sports that either require
rotation or anti rotation / stability against rotation.
When I began training athletes outdoors I was immediately shocked with
how many had NO clue how to pick up a sledge hammer and go to work.
Using a sledge hammer must be done safely. Start with a lighter hammer
and make sure your hands do not slip off the handle. This means focus
and pay attention on your surroundings. No one else should be standing
close to you while using the sledge hammer. If you’re a country boy the
swinging a sledge hammer is nothing new to you. But in the suburbs, this
is foreign territory.
Companies now make large sledge hammers or maces that can be loaded
even heavier with sand. I’ve got a few extra large hammers that go up to
50 lbs. when loaded with sand. Of course, the guy who throws that
hammer around like it’s nothing grew up on a farm. It all makes sense.
I’ve got college athletes who become very awkward as soon as they need
to swing sledge hammer and hit a tractor tire.
If you can use a mace, it’s a bit safer because the mace is a round head vs
the rectangular head of a sledge hammer. If your sledge hammer hits a
tire slightly from an angle that hammer can rebound if you’re not ready
and in charge. The mace has a round surface so it’s less likely to bounce
back in an awkward manner.
Train from multiple angles if you have the space to do so. Use the sledge
hammer with overhead swings, swings from each side as well as 1
handed strikes. The 1 handed strikes are advanced so don’t get all crazy
with this. Too often people seek novelty for the sake of novelty and
ignore the risk vs reward ratio of an exercise. The 1 arm strikes will
increase the emphasis on grip strength.
A safer option with even more variety in your training can come from
medicine ball slams from an overhead position, lateral throws against
the wall or to a partner and many other directions - ALL med ball throws
and slams are a great way to simulate sledge hammer work without the
grip component and more safety, especially if you’re in an area where
there are lots of people moving around.
Farm boy style training should be creative & fun. It all depends on where
you live and what you have access to. My buddy John Welbourn
purchased a farm and he’s had guys partner up to pull trees that were cut
down. The guys had to drag and row the tree in groups of 2. You don’t go
counting sets or reps here, you just do the work until the work is done. If
you’re always looking for “optimal” training then you’ll never break
through the walls of good. Don’t fear pushing beyond norms.
While coaching at the college, I always took time to get the guys outside,
even when it was the middle of winter, to get some Farm Boy Strong
work done. I might sneak in some tire flips or carrying an odd object
outdoors during a finisher circuit during the winter where they can get in
and out for 3 rounds.
A circuit mixed with outdoors and indoors would look like this:
3 Rounds
A) Tire Flip x 3
B) Battle Rope x 50 (2 exercises, 25 reps each)
C) Plyo Jumps Up Stairs x 3 (There was a set of stairs for lower and upper
level of the weight room so the wrestlers would jump up the stairs
equating to 2-3 jumps and then they repeated this 3 times)
During the warmer months, I might get the guys outside and get a full
training session in with the odd objects. I don’t count the sets or reps,
instead, I monitor their energy levels during training. You can see when
they begin to slow down or when it’s time to shut it down.
We’ll bring tires, Kettlebells and sleds outside. Depending on where we
are, I usually have access to large sanbags of 80-150 lbs. At The
Underground Strength Gym locations, we’ve got tires, anvils, kegs,
sandbags and everything we need. I’ll organize a circuit and the athletes
will just attack the circuit. We’re done when we’re done! I view the
strongman circuits and NO Rules Training like sprint training. I stop
before we slow down.
A) Sled Drags x 100 ft
B) Tire Flip x 4
C) Sledge Hammer Strikes x 10 / 10 (switch top hand at 10 reps) D) Anvil
/ Stone / Keg Carry x 100 ft
E) Hand Over Hand Sled Pull x 50 ft.
If an athlete is strong enough we’ll challenge them to clean & press the
odd object for a few reps and then carry it for distance. To spice things
up you can create some competition. Time the athletes in how long it
takes to flip the tire a certain distance or for 5 reps. Maybe you time the
athletes in a circuit to see who gets the best time. Competition fires
everyone up and you just need to keep all safety factors in mind. I will
adjust the competition for the different size / age athletes.
High school & College athletes can have 2 divisions; over and under 175
lbs. This way the athletes compete against guys somewhat in their size.
On the flip side, I always say, Strong is STRONG. I see plenty of lighter
guys out lifting heavier guys. I am careful not to plant the seed of belief
that all bigger guys are stronger. That isn’t the case!
Sometimes I will organize partners to do a 400 meter Kettlebell farmer
walk trip. Every 50 ft your partner switches with you. This allows you to
carry heavy weights and the volume catches up fast.
If I am taking a group of athletes to a park near my gym, I have them
carry moderate Kettlebells and then when we get to the park I take them
through some movement prep, some sprint and jump training, some light
Kettlebell work and then we play a game of Ultimate Football (same as
Ultimate Frisbee). It gets the athletes sprinting, jumping and changing
direction.
Then, they partner up and carry the Kettlebells back to the gym and
THEN we start banging the weights. Kids don’t get outside and play
anymore, it’s amazing. People stare at us while we play Ultimate Football
as if the aliens have just landed.
Make no mistake about it, you might think it’s normal to lift weights and
work hard but this world still sees that as “crazy”. I love what my buddy
Joe DeSena is doing with SPARTAN, his goal is to rip 100 million people
off their couches through his races all around the world.
It is imperative you get around other like minded, hard working people
to fuel your fire. Do NOT allow “common folk” to bring you down to
thinking this type of training, this type of living, is strange. NO. We are
normal. “They” are wrong.
Complex & Combination Lifting
Complex Training is a great way to get the body working as a unit & to
build full body strength, power and athleticism. Although isolation
exercises are also important at certain times, big compound exercises are
crucial to getting the most bang for your buck during training.
In life and most sports for that matter, we rarely isolate one area of the
body. So, why not train your body in such a way? Combo lifts are when
you combine at least 2 exercises together.
Combo lifts are often done when you perform 1 rep of an exercise +
another, then repeat. For example, Curl the Dumbbells + Overhead Press.
Some of these exercises such as the Barbell Clean & Press or true
considered 1 movement, but I will include them below.
Here are some of my favorite combo lifts:
1. DB Curl & Press
2. KB / BB Clean & Press
3. Romanian Dead Lift (RDL) + BB Row
4. Parallel Bar Dip + Leg Raise
5. Pull Up + Hanging Leg Raise
6. DB Lunge + Curl
7. DB Lunge + Overhead Press
8. Burpee + Pull Ups
9. Sandbag Thruster
10. Sandbag Burpee + Shouldering
11. Sandbag Clean & Press
12. Barbell Push Up + Power Clean
13. Barbell Push Up + Sumo DL
There are many others, you can create them on your own & get creative.
A combo lift will get your heart rate elevated and can be used with heavy
weights or light weights. Some combos lend them selves to heavy
weights & vice versa. You can do a workout that is only combo lifts (good
for max repetition day or a day focused on GPP) or you can include one
or two of them into your supplementary lifts after doing a max effort
exercise. The possibilities are endless and as always, limited by your
imagination.
Complexes
This is where you use a barbell, kettlebell, sandbag or dumbbell and
perform several exercises for time, sets, total reps. Coach Istvan Javorek
has a great resources online for this and I actually first saw Barbell
Complexes when I was 13 years old in Israel, in Andre’s home gym. If
you’ve read my Encyclopedia of Underground Strength, Andrei is
referred to as Andre The Giant. Andrei was a former Romanian
Weightlifter and when I first saw him training, I remember to this day
how aggressive he was, how explosive he was - he was just destroying
his workout with fury and rage!
I saw Andrei performing clean variations and then going into jump
squats with the bar on his back. I saw Andrei performing RDLs and then
bent over rows and then shrugs. I love using complexes for my combat
athletes or any athlete who needs strength & power endurance for time.
For example, swimmers who need to muscular endurance for their
specific length of swims. If we know they need endurance for 2 minutes, I
will incorporate a few sets of complexes that last approximately 2
minutes.
Lighter weights can be used, sometimes moderate weights. Advanced
lifters can use heavy weights. Once again, the weight chosen and time
spent moving all depends on your goals ad fitness level.
BARBELL COMPLEX ROUTINE
1. Stiff Leg Deadlift (RDL) x 6 reps
2. Sumo Deadlift x 6
3. Bent Over Row x 6 reps
4. Clean & Press x 6
5. Back Squat x 6
6. Reverse Lunges x 6 ea. leg
7. Shrugs x 6 reps
Each of the above exercises are done non stop, never letting go of the bar.
As you can imagine, such a complex will fry your grip quickly so start
with light weights. You can add more exercises to the above complex
such as high pulls or if you’re going light some curls or overhead triceps
work.
Many athletes can start with the empty bar and then make small jumps
in weight, 5 lbs each side. Aim to start with 3 rounds of the complex,
resting approx. 2 minutes between each round.
You can also do a shorter complex with heavier weight for strength
endurance, lighter weight for power endurance. Here is an example:
1A) Clean & Jerk from the Floor x 3
1B) Hang Clean x 3
1C) Front Squat x 3
1D) Squat Jump x 3 (Barbell on Back)
1E) Bent Over Row x 3
The lower reps allow you to go heavier for strength, or lighter for more
explosive power work. Your conditioning & muscular endurance will
improve.
More variations to perform the above complexes are as follows:
- Add more reps for each exercise
- Continue the Complex until prescribed time (i.e. - 3 minutes non stop)
Dumbbell Complex Circuit:
1. Double Hammer Curls x 8 reps
2. Standing Push Press x 8 reps
3. Walking lunges x 8 reps ea leg
4. Bent Over Laterals x 8
5. Squats (DBs racked on shoulders) x 8
6. Bent Over Rows x 8
7. RDL’s x 8
8. High Pulls x 8
Once again, repeat the complex for a certain number of total sets or for a
total time, 3 minutes perhaps, maybe more if you are specific to your
goals. I love doing these at the end of a workout because I can focus on a
heavy or speed lift and then go to the conditioning work. The complexes
place the body & mind under a great deal of stress forcing the entire
body to work. This style of training is very effective for those who are
short on time. You get a LOT of work done in a short time period.
1 Arm DB or KB Complex
If you only have one dumbbell, then no worries, you can do a great
complex using one dumbbell (or one kettlebell). Perform the exercise for
your weaker side first (most of us are dominant right side so begin left,
then go right side, then the next exercise). Perform all the exercises
below for equal reps for each arm / leg. During unilateral work, make
sure you achieve equal reps on both sides of the body.
I call this The Combat Complex. I have done this with a 70 lb Kettlebell
and it is brutal! This is done 1 arm at a time.
1A) Snatch x 5 / 5
1B) Clean & Press x 5 / 5
1C) 1 Arm Row x 5 / 5
1D) Goblet Squat x 10
1E) Reverse Lunge x 5 / 5
1F) Swings x 10
Here is a Video: https://zacheven-esh.com/hybrid-kettlebell-challenge/
In my earlier years of training athletes form the garage, I would speak
with Louie Simmons about training wrestlers and MMA fighters on a
weekly basis. I would get a break from teaching during my prep period
and every week I’d call Louie. Louie got into the details of his training
with Kevin Randleman. These were the years of very early MMA fighting
which was often times referred to as NHB, No Holds Barred Fighting.
Randleman was a National Champ wrestler from Ohio state who was
famous for his ground and pound style, but he struggled during fights if
they went to the ground.
Louie would have Kevin perform DB presses from a bench, the floor or a
physic ball for up to10 minutes because Randleman would get submitted
from the ground. During NBH or Pride fighting days, there were
sometimes no time limits, just 1 round of fighting until someone was
knocked out or submitted.
Louie also had Randleman perform 10 minutes of a BB Complex, 1 time
through every 30 seconds with 205 lbs which was around what
Randleman fought at:
A) Clean & Jerk x 1
B) Hang Clean & Jerk x 1
C) Hang Clean x 1
The above 205 lb BB complex was repeated for 10 minutes. Of crucial
importance is that understand that your strength & conditioning can not
replace a deficit in technique for sport. Randleman needed to immerse
himself in BJJ. He was already a world class wrestler but his ground game
needed the focus.
In sports, you must attack your weak areas, same thing for your strength
& conditioning program. I want you to LEARN, then you can THINK for
yourself. You don’t need me or anyone writing you workouts. You can
assess your performance or if you’re a coach, you must know why your
athletes fail to succeed. What are their short comings? Attack those weak
points.
The timed component can be similar to your sport giving you a General Specific application to your sport. You can choose movements that are
similar in nature to your sport sometimes as well.
The Underground Strength Gym Warm
Up
Prior to any workout we warm up with a circuit. This warm up circuit
changes but below is just 1 example. A solid warm up has proven to be
priceless in improving athleticism and work capacity.
1. jog forwards / back pedal x 100 ft ea.
2. butt kicks / high knees x 100 ft
3. skip forwards / backwards x 100 ft
4. hop left / right x 100 ft
5. shuffle sideways left / right x 100 ft each direction
6. acceleration x 50 ft into tempo run x 100 ft followed by back pedal: 3 x
in a row
7. walking lunges x 100 ft
8. band pull aparts x 15 / 15 overhand / underhand
9. push ups x 15 w/ hands on stability ball
10. squats x 10
11. Bulgarian split squat x 10 / 10
12. Side Plank x 30 sec ea side
13. Recline Row x 10
14. Sled Drags x 100 ft
** foam roll if necessary before or after warming up to alleviate any tight
areas **
The above warm up looks like it could take forever, but it only takes 5 – 7
minutes and we often go through this for 2 rounds. If you’re more
advanced there’s more work like 1 Arm KB Carries, jumping rope, more
ab work, and then we go into the jump training and / or med ball throws
for power.
The warm up is learned very quickly. It’s often how I teach athletes on
their first 2 - 3 sessions, just going through the warm up a few times. It’s
also a great way to encourage athletes to perform parts of the warm up
at home on their own and it works great to improve their strength and
work capacity.
Most of the time I see athletes 2 - 3 x week, even at the college level. The
beginner, weaker athletes need calisthenics EVERY DAY. I tell the
beginners to do calisthenics before and after school, then again at night
after dinner. Those who follow through make progress much faster.
When I trained athletes from my house, I would get them outdoors in my
backyard for a timed circuit. The Wrestlers did one type of circuit and
the football players had more of a heavy circuit.
The Backyard Underground Strength Workout for the wrestlers was this:
Repeat 3 – 5 x depending on the time available:
1. Rope climb (15 ft rope) – one ascent, come down under control. Hand
over hand, no sliding down!
2. log carry and squat – walk 25 ft, perform 5 reps of log squats, walk
back 25 ft, perform 5 reps of squats again.
3. Overhead sledge hammer swings x 20, alternate top hand at 10 reps.
4. Sprint 3 lap around yard in each direction (lasts approx. 30 seconds)
This circuit can be done at a playground if you have a shorter, portable
climbing rope. The first time through, we give the athlete a break after
each round. As they progress, there is no resting with the backyard
Underground Strength Circuit. This is excellent for what I call “loaded
conditioning”. This is what happens during many combative sports and
field sports, you constantly push, pull and move against another person
(a weighted object) – so, why not train in such a fashion using complexes
and circuits?
You can add a KB exercise to this backyard circuit. This could be a clean
and press, a row, a snatch. A full body KB exercise would be a great
addition to this circuit. Other times I’ve added drilling sour wrestlers
could drill technique while training, it was a unique blend for them to
learn to apply sports skills while under fatigue. It challenged them to
maintain proper positions and technique under fatigue, which is what
the best athletes can do.
When we first started utilizing this backyard workout, we didn’t count
sets, we went for time. Our first week was 8 minutes, the next week was
12 minutes, the third was 16 minutes and finally we hit 20 minutes. The
5th week we went back down to 10 minutes, then 15 minutes the next
week, 20 minutes the next time.
We changed up when we hit the circuit as well. Sometimes before hitting
the heavy garage lifting, sometimes after the garage lifting. I remember
once taking the guys to drag sleds for 10 minutes before they did squats.
Normally, we slaved sleds for the end. The athletes were destroyed and
had no energy to squat.
To me, this was a lesson that they needed mental training, not just
physical training, to learn to handle the unexpected. To learn to perform
under fatigue. When you compete, you must prepare for the unexpected.
Prepare for poor conditions, lack of heat, cool air, good food, etc. Prepare
for a hostile environment - ALL of these stressors can be mitigated if you
prepare through hard training.
Optimal training is great, but competition is never optimal. Conditions
are never optimal. So your training needs to push you mentally &
physically into places that prepare you for your sport or work. If you’re a
First Responder, LEO or Military, you MUST prepare for the unknown.
A circuit of shooting at targets mixed in with calisthenics and Kettlebells
can challenge your shooting and teach you to control your breath,
control your actions, etc while under stress. Engaging in some sprints,
calisthenics and sandbag work followed by handcuffing a training
partner can teach you how to control your mind and body under physical
and mental stress. Putting hand cuffs on someone is likely quite different
after you sprinted and chased them down, tackled someone, wrestled for
20 seconds and then, FINALLY, putting cuffs on someone.
Our wrestlers were going through these workouts with furious intensity
and their opponents were paying the price! They did not get tired after a
few weeks of these backyard workouts.
No matter how much training in sports you do, you can still improve
your overall conditioning / physical preparation with specialized
training methods. For example, on the mat or in the ring you might think
you’re pushing yourself, but what happens when you are on the clock
when training and must get a certain amount of work? Now we can really
elevate the intensity of your training and get you to push the limits
greater.
You might think you’re practicing Baseball skills at a high level, but what
happens during a tournament in 90+ degree heat, you’re playing the 4th
game of the day, you’re hungry, thirsty and tired. You want your body
and mind prepared for these circumstances. Let the lazy, excuse makers
get shocked under stress while you are trained to Thrive under the
stress.
For the most part, I am not training in a high tech environment unless I
am in a college setting with all the software and testing technology. Even
then, I haven’t found the technology to elevate anyone’s performance.
The Underground Strength Gym is not a large training facility. I don’t let
these situations hamper my training and neither should you. I’m sure
you’ve seen some of the best fighters and athletes in general come from
poor facilities. Look at Thailand and their Thai fighters. Do they have
fancy gyms? They have backyard boxing rings, outdoors, high temps and
heavy humidity, yet they are deadly fighters.
Don’t let your location affect your training. Baseball, Wrestling, etc there are countless athletes coming from subpar conditions BUT, they
have excellent coaching. Great coaches don’t let the equipment dictate
the results.
Here are some more conditioning workouts you can follow, experiment
or tweak to suit your needs.
Five rounds of the below circuit with prescribed rep ranges
1A) Thick Bar Deads x 5 reps
1B) Med Ball Cross Over Push Ups x 10 reps
1C) Double KB Thrusters x 10 reps
1D) Double KB Row x 10 reps
1E) Sprint x 100 yards (I head out my garage and sprint down two
houses, then sprint back)
We can add greater intensity to the above workout and work in more
sprint intervals. Perform 3 - 5 rounds of the workout below, depending
on your goals and fitness levels:
1A) Sprint x 100 yds
1B) Deadlift variation x 5 reps
1C) Sprint x 100 yds
1D) KB Thrusters x 5 reps
1E) Sprint x 100 yds
1F) KB Row x 5 reps
1G) Sprint x 100 yds
Sometimes you need to focus on upper body or lower body only
conditioning workouts to improve muscular endurance. Lack of
muscular endurance in either area can negatively impact your
performance. Every training session and every practice / competition is
a chance to assess.
You might find your upper body fatiguing during a swim race, legs giving
out on the final 100 mtr. Of an 800 mtr. race, grip fatigue during a
wrestling match. Find your weak points and attack them.
Let’s look at some conditioning workouts with focus of upper or lower
body.
Upper body conditioning workout # 1: all movements performed as a
circuit, 4 – 5 rounds
1A) pull ups with 3 second isometric hold at top x max reps
1B) close grip push ups on med ball x 10 reps
1C) barbell hang cleans x 5 reps
1D) barbell push press x 5 reps
1E) bent over barbell row x 5 reps
1F) barbell high pulls x 5 reps
Upper body conditioning workout # 2 @ playground, 4 – 5 rounds
1A) pull ups with towel or Gi with 3 second isometric hold at top x max
reps
1B) hand walking on parallel bars (walk from end to end of bars)
1C) parallel bar dips x 10
1D) recline rows on parallel bars x 10
1E) plyo push ups off ground x 5
Upper Body Conditioning # 3: Bodyweight Only
1A) hindu push ups x 10 reps
1B) pull ups x 10 reps
1C) parallel bar dips x 10 reps
1D) recline row x 10 reps
1E) Bear Crawl x 50 ft.
=============
Lower Body Conditioning Workouts
Workout # 1: Bodyweight Only
1A) squat jumps x 10
1B) Lunge Jumps x 10 (5 ea leg)
1C) hindu squats x 10
1D) sumo squats x 10
1E) lateral lunges x 10 (5 ea leg)
1F) reverse lunges x 10 (5 ea leg)
Workout # 2: Single KB
1A) Rack Squat x 5 ea side
1B) Goblet reverse lunge x 5 / 5
1C) Goblet forward lunge x 5 / 5
1D) 1 arm swing x 10 / 10
1E) Squat Jump (Hold KB Between Legs) x 10
Workout # 3: Sandbag
1A) Zercher Squat x 10
1C) Zercher Good Morning x 10
1D) Walking Lunges x 10 / 10
1E) Shouldering x 5 / 5
1F) Overhead Carry x 50 ft.
Workout # 4: Sleds only, begin with 5 minutes non stop, Progress to 10
and then 15 minutes using very light weight, and eventually 20 minutes
non stop.
Find an empty field and perform each drag for the length of this field,
should be approximately 50 yards in length. Use a 25 or 45 lb plate, put
on some headphones and go. Use a belt to attach the strap to.
1A) forwards drag
1B) lateral drag (lead left one way, lead right all the way back)
1C) backwards drag
1D) forwards march with high knees
Chapter 12
Underground Strength Gym Training Files
Let’s take an inside look at how some of my athletes are trained and how
I have trained myself. Keep in the mind, these are sample workouts and
they should not be blindly followed without your own needs analysis. In
addition, because my knowledge is constantly evolving and the athletes I
am training are evolving, these workouts change. These are samples for
you to get a big picture look. I always say the best way to learn is on the
ground floor, inside The Underground Strength Gym.
We utilize programs that attack weak areas, using movements that are
pain free or do not impose an awkward demand in a negative manner to
their own body. Some movements are tweaked for individual athletes,
which you may have to do as well.
As for my own training, I’ve been training since 1989. I have become very
in tune with my body. I understand what it needs on a day to day basis
and I listen carefully and train accordingly. I no longer have a set plan
with specific protocols to follow. A few reasons for this:
1. I want to have FUN in my training, and following rules or plans doesn’t
make things very fun to me. Training to me is an art form. Don’t always
listen to my body. There are times when I push beyond and times when I
listen.
2. The plan will always change because my body always changes due to
the infinite stressors I experience. I am what you would call a body with
a lot of mileage, so little injuries have changed how I train as I’ve gotten
older.
3. My training changes according to the weather. Nice weather and
warmer temps will keep me training outdoors more often. Winter time
has me in the gym more often.
4. I train very much like my athletes do except I don’t do the jump
training as much as they do.
Sample Workouts with Zach
Workout 1
** Always Warm up first (High Rep DB Work, Band Work, Sleds &
Calisthenics)
1A) Thick Bar DL 6 x 3 (2 warm ups, then 4 work sets)
1B) Swiss Bar Floor Press + Chains 6 x 3 (2 warm ups, 4 heavy)
1C) Pull Ups 6 x MAX reps (different grip every set)
2A) Various Farmer Walk 3 x 150 ft (Kegs, DBs, KBs)
2B) Run the Turf Inside Gym 3 x 300 ft
3A) Back Extensions 3 x 15
3B) Various Abs 3 x
3C) 20 lb Chain Side Raises 3 x 12-15
Workout 2
Playground Workout: Max Work in 20 minutes
1A) Bulgarian Split Squats x 10 / 10 (Picnic Table)
1B) Monkey Bar Pull Ups x 5 - 10
1C) Parallel Bar Hand Walking x 1 Trip Forwards & Backwards
1D) Leg Raise off Dip Bars or Hanging Leg Raise x 10
1E) Bodyweight Tricep Extensions x 10 reps
1F) Squat Jumps x 10
Workout 3
Playground Workout: 5 rounds, rest 1-2 minutes after each round
A) 1 Arm KB Clean & Press x 5 / 5
B) 2 Hand KB Chest Throw x 5
C) 1 Arm KB Row x 5 / 5
D) Dips on Parallel Bars x 10
E) Recline Row on Parallel Bars x 10
F) Lunge Jumps x 5 / 5
Finisher: Truck Push for 2 - 3 x 150 - 200 ft
Workout 4
The Backyard Beatdown
10 minutes of max rounds for # 1
1A) log carry 1 lap + log squat x 10 reps (Use a Sandbag as well)
1B) overhead sledge hammer swings x 20 (switch top hand at 10 reps)
1C) rope climb x 15 ft.
2A) sandbag walking lunges across yard x 1 trip 4 x
2B) sandbag clean and press 4 x 6 reps
2C) sandbag bent over row 4 x 6 reps
Workout 5
Field Training
1) Sled Assault x 10 minutes non stop: forwards drag x 150 ft., sled
rowing x 10 reps, backwards drag x 75 ft., forward sled sprint x 50 ft. –
repeat until 12 minutes time ends
2) Truck Push 3 x 150 ft
3A) Rope Pull Ups (Toss Rope through Basketball Rim) 5 x MAX reps
3B) Hill sprints 5 x 100 ft
Workout 6
1) Farmer Walks w/ Strongman Handles 3 x 200 ft.
2) Tire Flip 3 x 3 – 5 reps
3A) DB Floor Press 3 x 10 reps (5 reps neutral palms, 5 reps elbows out)
3B) 1 Arm DB Row 3 x 10 / 10
4A) Glute Ham Raise 3 x MAX reps
4B) Any Ab Exercise 3 x
5A) KB Hammer Curls 2 x 15
5B) KB Rear Delt Raises 2 x 15
5C) Band Triceps 2 x 50 reps
6) Sleds 3 x 200 ft
Workout 7
1A) Sand Ball Shouldering 5 x 3 / 3
1B) Mixed Bodyweight Pulling 5 x MAX
2A) Ring Dips 3 x MAX
2B) Chest Support KB Row 3 x 15
3 Rounds:
3A) Sled Drags / Pushes x 150 ft
3B) Band Face Pull x 15
3C) 1 Arm Band Triceps x Max (Same reps each arm)
Workout 8
1A) Safety Bar Squats x 10, 8, 6, 4, 2
1B) Glute Ham Raise 5 x MAX
1C) KB Swings 5 x 6 reps
2A) Bulgarian Split Squat 2 x 10 / 10 (Hold 2 KBs racked)
2B) Walking Lunges 2 x 100 ft (Hold 2 KBs at sides)
3A) Sleds 3 x 150 ft
3B) Abs 3 x
3C) Various Grip 3 x
Workout 9
1A) Thick Bar Bench 5 x 5 (2 warm ups, 3 heavy)
1B) Double KB Squat 5 x 5 (2 warmups, 3 heavy)
2A) Landmine Press 3 x 8 /8
2B) 1 Arm Landmine Row 3 x 8 / 8
3A) Chain Side Raises 3 x 10-15
3B) DB Tricep XTs 3 x 10-15
3C) Various Curls 3 x 10-15
4) Run 400 Meter
5) Keg Carry 2 x 100 ft
6) Various Abs x Circuit (Planks, Leg Raises, Pollof Press)
Workout 10
1A) Banded Sumo DL 6 x 2-4
1B) Jump Rope Speed 6 x 100 reps
2A) 1 Arm KB Swings 3 x 10 / 10
2B) Incline KB Bench 3 x 10
3) SB Shouldering 4 x 2 / 2
4A) Battle Ropes 4 x 50 reps (2 exercises x 25 reps each)
4B) Med Ball Wall Rotational Throw 4 x 5 / 5
4C) KB Bent Over Rear Delts 4 x 15
5A) Sleds 3 x 150 ft
5B) Various Planks 3 x 1 minute
Workout 11
1A) Zercher Squat 5 x 3 - 6
1B) Ring Push Ups 5 x SubMax
2A) Sandbag / Keg Carries 3 x 100 ft
2B) BPA 3 x 15 / 15 (overhand / underhand)
3A) Glute Ham Raise 3 x MAX
3B) Frog Jumps 3 x 10
3C) Hanging Leg Raise 3 x 10
4A) Sleds 3 x 150 ft
4B) BB Curl 3 x
4C) ANY Triceps 3 x
Workout 12
1A) Swiss Bar Floor Press + Chains 5 x 5 - 10 (Work up to 3-4 chains ea.
side)
1B) 1 Arm Row (DB & KB) 5 x 5 - 10 ea. Arm
2A) Band Resisted Push Ups x 10, 8, 6, 4, 2
2B) Mixed Pull Ups x 10, 8, 6, 4, 2
3A) Med Ball Slam x 10, 8, 6, 4, 2
3B) Med Ball Squat Jumps x 10, 8, 6, 4, 2
4A) DB Side Raises 3 x 15
4B) DB Rear Delts 3 x 15
5) Various Grip 5 x
Workout 13
1A) Box Squats + Bands 2 x 5 Warm Up, 10 x 2 Speed
1B) ANY Calisthenics for SubMax Reps 10 x
2A) Med Ball Cross Over Push Ups 4 x 4 / 4 each side
2B) See Saw KB Bent Over Row 4 x 8 / 8
3) Lunge Complex Holding light Med Ball: A) Lateral Lunge 3 x 5 / 5
B) Reverse Lunge 3 x 5 / 5
C) Forward Lunge 3 x 5 / 5
4A) 45 Degree Back XT 2 x 15
4B) Sleds 2 x 200 ft
Workout 15
1) 15 Minutes of Max Rounds w/ approx 50-60% Speed Focus: A) Swiss
Bar Bench + Bands x 3 - 5 reps SPEED
B) Power Clean + Hang Clean x 1 + 1 SPEED
2A) Incline Band Suspended KB Bench 3 x 10 (Bands Looped through
KBs)
2B) 1 Arm Row 3 x 10 / 10
3A) Sand Ball Shoulder Carry 3 x 75 ft each shoulder
3B) Back XT 3 x 30 sec. iso hold
4) 5 Minutes x Max Work: A) ANY Curls x 8 - 12
B) ANY Triceps
C) ANY Shoulder Exercise (Band Work, Chain Side Raises, Chest Support
RearDelt)
Notes on My Sample Workouts Above:
- I’ve been training since 1989. My goals have changed as I have gotten
older, career paths change, family time, injuries, etc ALL guide my
training.
- Much of my training is intuitive. If I feel good I will attack my training.
Sometimes I jump in with my athletes and go head to head with them.
The hurdle and box jumps tend to be something I lay low on.
- I do a LOT of band work for shoulder health all through each training
session (various face pulls and band pull aparts from varied angles). I
easily get 100 + reps of banded shoulder work every session.
- I sneak in a LOT of ab / low back health into my warm ups and
throughout each training session. The McGill Big 3 is a staple, ab
wheel roll outs, hanging leg raises.
- My training changes with the seasons. In the colder months I spend less
time outdoors. Summer time has me playing Tennis with my kids,
Mountain Biking, Surfing, Swimming and more playground workouts.
I also lift in my garage, front yard & street during warmer weather
while my kids play outside.
- For me, training is training. Unless I am competing for something
specific, I just train. It ALL makes me feel good, from lifting heavy to
sprinting, from calisthenics to Kettlebells.
- As you get older, your body accumulates "mileage" so your training
changes. I always emphasize to adults that they are NOT 16 anymore
so stop trying to copy the High School, College or the Pro Athletes. Do
what is best for YOU!
Various Sample Workouts for Members of The Underground
Strength Gym: These Athletes include Swimmers, Soccer Players,
Wrestlers, Football Players, Track & Field Athletes, Hockey,
Baseball, Basketball, Law Enforcement Personnel and Adult
Grapplers
These workouts are taken from various times of the year.
• The first 1 - 2 months for a new athlete are often full body workouts,
performed 3 x week on non consecutive days.
• After the baseline months we determine if we need more volume for
certain movements, and if we need to perform upper I lower body
split routines. Every workout is an assessment and we make
changes accordingly. Most athletes have common weak areas as do
most adults. First off, most of them are ALL weak. Most of them lack
mobility. Through the blend of basic strength & muscle building, we
build a better athlete, regardless of age!
• Pre season training gets a focus on energy system specific work and
then I lower the volume 2-3 weeks pre season since most athletes
get crushed by their coaches the first 2 weeks. We also are in tune
with what these athlete do OUTSIDE of the gym and we make sure
we do not interfere or overwork something they are already doing
when not with us.
• In season for most athletes becomes 1 x week training for short I
brief, strength focused workouts, lasting 20 - 25 minutes once the
season is full tilt. College athletes under my coaching will lift
anywhere from 1 - 3 x week in season, depending if they are a
starter or not as well as travel I competition schedule.
• Post season is focused on reestablishing strength and fitness levels,
healing injuries, building muscle and setting I reviewing goals for
each month and the upcoming season by communicating regularly
with the athlete and coaching staff.
• Athletes go through a wide array of workouts, similar, or the same
as my own. Mostly full body workouts, but sometimes focus on
upper I lower body only workouts. Workouts depend on day to day
energy levels, existing injuries and how far out from competition
they might be. The assessment never ends.
• At the college level, there is much more control and stability because
the athletes have set schedules, we are not relying on a ride to the
gym from parents, communication with coaches is almost daily and
we're essentially not dealing with the same issues I experience in the
private sector.
I adjust training intensity according to their stress levels, energy
levels (how much sleep they have gotten lately, nutrition, etc).
The warm up is a great time to assess and sometimes I have a
plan and immediately change the plan if the warm up looks
sluggish or the athlete / support staff has notified me of an injury,
etc. Auto regulation is the key.
College Workouts
Fall Semester
•Build Greater GPP for All, Especially Transfers, Incoming Freshman
& Those Who Missed 4 Month Optional Period
•Communicate & Educate Wrestlers on Lifestyle Excellence to
Maximize Results.
•Create Mobility Cards & Educate Athletes to Implement On Lift &
Wrestling Days
•Increase RPE & % of 1 RM lifted each Week ONLY if technique
allows
•SM = SubMax Reps (1-2 reps in tank)
3 Week Mini Cycle / Sep 11 - Sep 29th
•2 Lifts (Mondays & Thursdays) 8 & 9 AM
•Stadium Sprints & Stairs Fridays: 7 AM
Day 1:
1) Warm Up: Movement Prep + Gymnastic Drills on Mat
2A) Varied Jumps 6 x 3
2B) Trap Bar DL 6 x 6 reps (2 warm up, 4 x 6 @ 60-70%)
2C) Pull Ups / Recline Row 6 x SM
3A) Double KB Row 4 x 12
3B) DB Bench (Neutral) 4 x 6
4A) Farmer Walk 3 x Hallway
4B) Face Pulls 3 x 15
4C) Side Planks 3 x 30 sec.
ALL: Mobility / Soft Tissue Smash x 5-10 Min
Day 2
1) Warm Up: Calisthenics, Gymnastics, 1 Arm KB Carries
2A) 1 Arm DB Clean & Press 5 x 3 / 3 (Speed Focus)
2B) Lunge Jumps 5 x 3 / 3 reps
3A) Zercher Squat 5 x 5 (2 warm ups, 3 x @ 60-80%)
3B) MB X Over Push Ups 5 x 5 / 5
4A) Sandbag Shouldering 3 x 2 / 2 reps
4B) 1 Arm Row 3 x 8 / 8
5A) Back Extensions 3 x 10 reps
5B) Varied Carry (KB, DB, Sandbag) 3 x Hallway
5C) Varied Ab Work 3 x
6) Mobility / Soft Tissue Smash x 5 Min
==============
Oct 2 - Oct. 19
3 Week Mini Cycle
Adjustments:
•Upper Body Focus on Thursdays, Less Volume of Leg Work on
Thursdays to accommodate Thur. PM Wresting & Friday AM
Stadium Runs
•Finish Sessions w/ Grip, Abs & Specific SpartaScan Regen
•Increase Load of Main Lift Each Week by 5% if technique & speed
allow
•Communicate & Educate Wrestlers on Lifestyle Excellence to
Maximize Results.
•Create Group Mobility Cards & Educate Athletes to Implement
Mobility on their own On Lift & Wrestling Days
Monday: Lower Body Focus
1A) Hang Cleans 4 x 3 Speed @ 50-60%
1B) Squat Jumps w/ Pause 4 x 3
2) Squats 5 x 3 (2 warm ups, 3 x 3 @ 75,80,85%)
3A) Step Ups 3 x 6 / 6
3B) KB Swings 3 x 12
3C) Farmer Walk 3 x
Thursday: Upper Body Focus
1A) Floor Press + 1 Chain Ea Side 5 x 5 (2 warm ups, 3 x 5 @ 70, 75,
80%)
1B) Sandbag Shouldering 5 x 2 / 2
2A) Incline KB Press 2 x 10, 2 x 6
2B) DB Renegade Row 4 x 6 / 6
2C) Banded Face Pulls 4 x 12
3) Farmer Walks 2 x 2 Hallway
* Drive: Off Set Carry 2 x 2 Hallway
10/23 - 11/10
Warm Ups:
•Gymnastics on Wrestling Mat
•KB Skill Work, focus on stretching KB through legs for added posterior
activation
Notes:
•Add 1 extra set of lower body unilateral work for low Drive group
•Add RFES (Bulgarian Split Squats) into warm ups with bodyweight
•Abs / Band Face Pulls / Arms / Grip each workout
Day 1
1A) Varied Jumps 6 x 4
1B) Sumo DL 6 x 2 (70-90%)
2A) Med Ball X Over Push Ups 4 x 3 / 3
2B) 1 Arm DB Row 4 x 6 / 6
2C) 1 Arm DB Shrugs 4 x 6 / 6
3A) Farmer Walk Variation 3 x 150 ft
3B) KB Swings 3 x 10
3C) RFES 3 x 10 / 10
Day 2
1A) Swiss Bar Bench 6 x 3 (60-80%)
1B) Hang Clean 6 x 3 w/ 3 sec eccentric (speed focus)
2A) BB Row 3 x 6 - 10
2B) DB Bench 3 x 6 - 10
3A) 1 Leg RDL 3 x 5 / 5
3B) Chain Push Ups 3 x 10
3C) Band face Pull 3 x 15
4A) Farmer Walk Variation 3 x
4B) Rotational Med Ball Throw 3 x 8 / 8
High School Athletes
Day 1
1A) Trap Bar DL 5 x 3 – 6
1B) pull ups / mixed grips 5 x SM
2A) 1 Arm Flat DB Bench 4 x 6 / 6
2B) BB Row 4 x 6
3A) Reverse DB Lunge 3 x 6 / 6
3B) Abs 3
4) 8 Minutes of Max Work
A) Sleds x 100 ft
B) Med Ball Rotational Wall Throw x 10 / 10
C) 1 Leg 45 Degree Back XT x 10 / 10
Day 2
1A) 1 Arm DB Snatch 5 x 2 / 2
1B) Hurdle Jumps 5 x 4
2A) Double KB Squat 5 x 5
2B) Lunge Jumps 5 x 5 / 5
3A) Mixed Carries 3 x 100 ft
3B) Sled Sprints 3 x 100 ft
3C) Band Face Pull 3 x 15
Day 3
1A) Rope Climb 5 x 1 ascent
1B) Various Push Ups 5 x SM (Rings, Weighted, Banded, Med Ball Cross
Over, etc)
2A) Wide Stance Box Squat x 5, 4, 3, 2, 1
2B) Any Abs 5 x
3) Bodyweight Lunges x 100 Total AFAP (As Fast As Possible)
4A) BB Curls 3 x 6 - 8
4B) Band Triceps 3 x MAX Reps
5) Run x 400 meters AFAP
Day 4:
1A) KB Snatch 4 x 6 / 6
1B) Weighted Pull ups 4 x 3 – 6
2A) Trap Bar DL + Shrug 5 x 3 – 5 reps
2B) Box Jumps 5 x 3
3A) Double KB Cleans 3 x 6
3B) Double KB Row 3 x 6
3C) Double KB Shrugs 3 x 6
4) Sleds + Abs 3 x
Playground Workout for Wrestlers: 5 Rounds
1A) Picnic Table Military Press 5 x 10
1B) Towel / Rope Pull Ups 5 x MAX
1C) Sandbag Carry 5 x 100 ft
1D) Pummeling / Hand Fighting w/Partner 5 x 30 seconds
1E) Bulgarian Split Squat x 10 / 10
2) Truck Push 3 x 150 ft.
Sample In Season Workout for HS Athletes:
1A) Trap bar deadlift 4 x 3 (Speed Focus)
1B) DB Bench 4 x 6
2A) 1 Arm Row 3 x 8 / 8
2B) Landmine Press 3 x 8 / 8
3A) Any Carry 2 x 100 ft
3B) Sleds 2 x 100 ft
4) Grip + ABs 3 x
Notes on Training Wrestlers / Combat Athletes:
Training wrestlers and combative athletes is always great fun. For the
most part, they have immense work ethic, and they are always pushing
themselves harder and harder. This is great to find in an athlete, but you
must learn, as a Coach, to help them channel the energy. This is an easy
way to amass injuries as well as a quick road to overtraining if you don’t
help them harness their energy.
In Season, you want athletes leaving the weight room with energy in the
tank. If your training interferes with sport practice, you are going too
hard and must make adjustments. This goes for ALL in season athletes,
not just wrestlers.
Look at the physical traits a combat athlete needs, then train for those
traits. Especially in high school, with all the wrestling these kids do, we
don’t need to dedicate days for energy system work / conditioning. They
are often doing ALL conditioning work at school so when I train them, we
do NO conditioning work. Piling conditioning on top of conditioning is a
recipe for injuries and burn out. I focus on strength, power ad recovery
to give the athlete the edge over their competition.
Law Enforcement Training (LEO)
LEO MUST be in shape. They need to be physically AND mentally
ready to go at ALL times. It’s a crazy, dangerous world out there.
You have NO other choice but to be ready to go at ALL times.
Day 1
1A) Thick Bar DL 5 x 3
1B) Mixed Push Up Variations 5 x SM Reps (90%)
2A) SB Shouldering 4 x 2 / 2
2B) Side Planks 4 x 30 sec ea side
3A) Recline Row 4 x MAX
3B) KB Swings 4 x 10
4A) Mini Hurdles (Lateral High Knees Over Hurdles) 3 x 5 / 5
4B) Sled Drag 3 x 100 ft
4C) Sandbag on Shoulder Carry 3 x 100 ft
Day 2
1A) Thick Bar Floor Press + 2 Chains ea side 5 x 3 – 6 reps
1B) SB Squats (bag placed in various positions on body ea. set) 5 x 6
2A) Chest Support KB Row 4 x 10-15
2B) DB Side Raises 4 x 10
2C) Walking KB Goblet Lunges 4 x 50 ft.
3A) MB Slam 3 x 10
3B) MB Rotational Wall Throw 3 x 10 / 10
3C) Jump Rope 3 x 1 Minute
4A) DB Hammer Curls 2 x 15
4B) Incline DB Triceps XTs 2 x 15
4C) BPA 2 x 15 / 15 (overhand / underhand)
Day 3
1) 5 Minutes of Max Work:
A) Hand over Hand Rope Pull w Sled x 50 ft (Use rope or tow straps, pull
for 50 ft) B) 10 Push Ups
2) Tire Flip 3 x 3
3A) DB Floor Press 3 x 15
3B) DB Shrugs 3 x 15
4A) KB Windmill 3 x 3 / 3
4B) Hanging Leg Raise 3 x 10
5) Jog x 1/2 Mile Easy Pace
Day 4: Playground Training + Odd Objects
1A) SB Clean & Press 3 x 5 - 10
1B) Pull Ups (Mixed Grips Each Set) 3 x MAX
1C) Hand Walking on Parallel Bars 3 x forwards + backwards
2A) Double KB Rack Walk 3 x 100 ft
2B) SB Carry 3 x 100 ft
3A) KB Swings 3 x 10
3B) Push Ups + Knee Tuck w Feet on Swing Set 3 x 10
4) Truck Push 3 x 150 ft
* It is crucial to train LEO, Military & First Responders with some
outdoor training. This preps them for training under different stressors
and in different environments, very similar to their work requirements.
Football Athletes
Notes: Our Football players often come to us with existing injuries or
they are strong under a barbell yet struggle with calisthenics, agility and
overall body control. With our Football players, we individualize the
warm ups a lot. We often integrate hip mobility drills, extra upper back /
rear delt / shoulder health work, added movement prep which segues
into speed and agility work.
Generally, Football players are the most regular visitors to their own
high school weight room, by choice and by Football Coach’s rules. So we
are working around their mandatory weight room training and
unfortunately, around many tweaks and injuries they get from this
training.
It is very common for a Football Player to come in and tell us about
something hurting in their back, shoulder, pecs, etc and on the fly we
need to know how to implement some prehab / rehab, a proper warm up
and then an alternative training session around this injury.
They may have squatted in the weight room BUT unless they are coached
under an expert, you need to find out HOW they squatted. If Johnny tells
me he squatted 275 for 3 and when he’s with me he can only squat 185
for 3, you KNOW Johnny did HALF Squats that day.
That tells me we must incorporate added unilateral work to get the
proper ROM and then have Plan B for upper body that day instead of
Squatting again. Depending on your location, some states / areas have
great HS Strength Coaches. Unfortunately, it’s not the norm and so I find
myself undoing a lot of mistakes that are being done with their HS weight
room training. More so than ever, communication is key here.
On the flip side, we must remember that teenagers are very capable of
doing a lot of work IF they eat properly and get adequate sleep. I used to
train 6-7 days a week for 2 hours at a clip.
But, I ate properly. I was well fed. I ate breakfast, packed a big lunch, ate
right after school, then dinner, then again later at night. Most kids sleep 6
hrs a day and then skip breakfast and eat half of what they should eat.
When Dads ask me Do you think this is too much training?
I remind them how 7 yr olds are still working on farms before and after
school 7 days a week. I remind them how when they were kids, they
played Football or Baseball with friends for 4 or 5 hours and they were
fine. When you practice Football, you have 5 days a week of practice and
then 1 game a week.
Being Stronger, Tougher & Faster is ONLY to the athlete’s
advantage! Football is a team sport so don’t expect to have them only
train under your guidance if you’re a Strength Coach working from the
independent sector. I never try to control an athlete and tell him / her
this is the ONLY place you can train. If an athlete trains with me once a
week, that is 100% more than zero.
Back to the Football crew: They often times have poor relative body
strength and horrible overall fitness levels / GPP. Get them on a sled and
they might be sweating bullets in 1 minute with barely any weight. Push
the pace of your workout too much and they’ll be looking to lose their
cookies. Especially the heavier football players and the Linemen, these
guys seem to be in the worst shape. So focus on getting them in shape
through shorter sessions, but perhaps more frequency.
These heavier athletes need the Farm Boy Strength Work - Lots of
carries, sleds, med ball throws and even bodybuilding work. Putting on
muscle will rev their metabolism and help them improve lean body mass.
Coaches don’t want the Strong & Useless player.
Bodyweight training can become part of their extra workouts, as should
the sled and other basics such as:
•sandbag carries
•farmer walks of all types with various objects
•truck / car pushing
•rope training: tug of war, battle ropes, hand over pulls with rope
attached to sled
Football players can perform a day of heavier lifting and then the next
day can be calisthenics, sleds, kettlebells and sprint work. Then, 3rd day
off. This works great for the bigger guys.
The sample sessions below are done after a thorough warm up of
movement prep, calisthenics, light DB / KB Training, Bands, Sleds, etc.
Repeat the below 6 training sessions for 3 Cycles, trying to improve
each week not just in weights, but in technique, ability to train hard
through entire workout, etc
Day 1
1A) Box Squat 6 x 3 – 6 reps
1B) Chest Support Rear Delts 6 x 15 reps
2A) Sandbag Walking Lunges 3 x 50 ft.
2B) KB Swings 3 x 12
3A) Back XTs 3 x 15
3B) DB or KB Farmer Walk 3 x 150 ft
3C) Sled Drags 3 x 150 ft
Day 2
1A) Squat Jumps 5 x 5
1B) Push Ups 5 x 5
1C) Recline Row 5 x 5
2A) Alternate Forward Lunge 3 x 8 / 8
2B) Alternate Reverse Lunge 3 x 8 / 8
2C) Jump Rope 3 x 30 seconds
3A) Band Face Pull 3 x 15
3B) Band Triceps 3 x 30
4A) Sleds 4 x 150 ft
4B) BPA 4 x 15 / 15 (over / underhand)
Day 3
1A) Swiss Bar Floor Press x 10, 8, 6, 4, 2
1B) 1 Arm DB Row x 10, 8, 6, 4, 2 ea. Arm
1C) Any Abs
2A) Incline DB Bench 4 x 6 - 8
2B) Pull Ups / Recline Row 4 x MAX
2C) DB Shrugs 4 x 12
3A) Sleds 3 x 150 ft
3B) Any Curls 3 x 6-8 Heavy
3C) Push Ups 3 x MAX Reps
4) Grip / Abs / BPA 3 x
Day 4
1A) SB Shouldering 4 x 2 / 2
1B) Weighted Squat Jumps 4 x 4 (Hold Light KB between legs)
2A) 1 Arm KB Clean & Press 4 x 4 / 4
2B) 1 Arm Row on Rings 4 x 8 / 8
3A) Ring Face Pulls / Scare Crow 3 x 10
3B) Bulgarian Split Squats 3 x 10 / 10
4) 10 Minutes of Max Work:
A) Sleds x 150 ft
B) Med Ball Rotational Wall Throw x 10 / 10
C) Incline DB Triceps XTs x 12
Day 5
1A) Pause Bench Press 5 x 3 (2 second pause on chest)
1B) Band Face Pul or BPA 5 x 10-15
2A) Med Ball Cross Over Push Ups 4 x 4 / 4 ea side
2B) Double KB Row 4 x 8
3) Hurdle Jumps (Moderate Height) 4 x 4 reps
4A) DB Zottman Curls 3 x 8
4B) KB Triceps XTs 3 x 12-15
4C) DB Chest Support Rear Delts 3 x 15
5) Sled Sprints 5 x 50 ft
Day 6
1A) Sumo DL 6 x 2
1B) Sprinter Step Ups w Jump 6 x 2 / 2
2A) BB Reverse Lunge 4 x 5 / 5
2B) Double Overhead KB Carry 4 x 50 ft
3A) Sleds 4 x 150 ft
3B) Battle Ropes 4 x 50 reps (2 exercises x 25 reps each)
3C) Back XT 4 x 20 second iso hold at top
Sample Training From
The Underground Strength Gym
Below is a mixture of sample workouts from The Underground Strength
Gym. I will tell you this, NO program is the end all be all secret recipe for
success. EVERY PROGRAM is flawed and things change on the regular for
me. As each athlete evolves, the training evolves. These are all samples
and give you an understanding in what training sessions look like. The
best way to see what we do is to get to my gym and experience an
Underground Strength Coach Cert in person, train with us and coach
with us. Nothing replaces being on the ground floor!
These workouts are sample programs to follow. They may prove too
difficult / easy for you, so individualize as you experiment with them to
meet your own needs and to match your level of physical preparedness.
Intro / Beginner Workouts for Middle School or Beginner HS
Athletes
Warm Up:
1A) Sleds 3 x 100 ft
1B) KB Farmer Walk 3 x 100 ft
2A) Walking Lunges 2 x 100 ft
2B) Recline Row 2 x 10
3A) Bodyweight Squat 2 x 10
3B) Push Ups 2 x 10
4A) BPA 3 x 10
4B) Alternate Reverse Lunges 2 x 10 / 10
4C) Knee Raise on Dip Bar 2 x 10
5) Crush Gripper 5 x 5
Intro Workout:
After the warm up above, many of these athletes are already feeling it.
It’s amazing how simple the basics can be. New athletes need easy to
learn exercises.
From the warm up, we begin getting into some working sets yet the
intensity is low for the first 2 weeks.
1) 1 Arm KB Clean x 5, 4, 3, 2, 1
2) 1 Arm KB Rack Walk 3 x 50 ft ea arm
3A) Flat DB Bench 3 x 10
3B) BPA 3 x 10
4A) KB Sumo DL 3 x 10
4B) Alternate Forward Lunge 3 x 10 / 10
5A) DB Hammer Curls 3 x 10
5B) Sleds 3 x 150 ft
5C) Back XT 3 x 10
Bodyweight Only Intro Workout
1A) Pull Ups (vary grips ea set) 3 x SM (90%)
1B) Push Ups 3 x MAX (If 20 reps bodyweight, add 20 lb chain on neck)
2A) Squat Jump 5 x 5
2B) Recline Row 5 x SM (90%)
3A) Bulgarian Split Squat 3 x 10 / 10
3B) Dip Bar Knee Raise 3 x 10
4) Sleds 3 x 150 ft
Intermediate Bodyweight Workout
Warm Up: 3 Rounds
•Jump rope 2 minutes
•20 push ups (10 wide grip, 10 close grip)
•Walking Lunges x 100 ft
•Recline Row x 10
•Band Triceps x 20
•BPA x 10
•Back XT x 10
1A) Feet Elevated Push Ups 3 x MAX
1B) Underhand Pull Ups 3 x MAX
2A) Chain Push Ups (Dips if Strong Enough) 3 x SM (90%)
2B) Band Face Pull 3 x 15
3A) Frog Jumps 3 x 10
3B) Lunge Jumps 3 x 5 / 5
4A) Weighted Back XT 3 x 10
4B) Side Planks 3 x 30 seconds ea side
Bodyweight training can be brutal if you push the limits and find ways to
increase tension or load on the body. Adding weight via weight belts,
weighted back packs, ankle weights, etc is excellent for increasing
intensity. I get into the intensity of Bodyweight Bodybuilding through my
course here:
https://zacheven-esh.com/bodyweight-bodybuilding/
I spend a lot of time in spring and summer training at various
playgrounds at schools and parks. My new athletes start with a lot of
bodyweight training because of how easy it is to progress / regress the
movements according to their level of physical preparation. The middle
school athletes are not the only athletes who do a lot of bodyweight.
Strong is STRONG
I remember a group of college football players who trained with me
every Summer. We came up with the philosophy that Strong is STRONG.
It didn’t matter if you were A heavy guy (240 + lbs) or a light wrestler
(110 lbs), strength discriminates against no one. So with this philosophy,
the heavy lineman would climb the ropes and perform the handstand
push ups just like the lighter athletes did.
And, we expected the lighter guys to squat, bench, clean and press, etc
heavy. We removed the common excuses and simply got after it. I always
say, It’s so simple it’s complicated. What does this mean? It means that
when you try to impress me with your crazy science talk, I am NOT
impressed. I will WIN when Coaching. I will WIN when the athletes
compete. THAT is where it counts.
Even when you become an advanced lifter / athlete, I highly suggest
keeping some bodyweight movements in your program, especially
during the warm up phase of each workout. Don’t neglect bodyweight
training ever.
If You’re Always Ready, You Never Have to Get Ready
Circuit Training Files
There are times in your training plan when you want to incorporate
circuit training. In the 70s during the Nautilus HIT (High Intensity
Training) Era, Arthur Jones actually implemented a circuit for the
bodybuilders like Casey Viator & Mike Menzter. The poundages those
men lifted during a circuit were insane!
I prefer to incorporate circuit training to increase overall fitness levels,
improve muscular endurance and to develop some toughness. When I
work the college wrestlers in the Summer time, I often incorporate 1 day
of a circuit training with our 3 x weekly training plan.
I like to do 1 circuit per week myself, I call this a “Gut Check” day as it
pushes me mentally and physically. And sometimes, I feel the athletes
need a circuit, they need a change, they need to push their fitness levels.
Saturday Mornings might be a circuit for the athletes.
When training adults, I will also incorporate some circuit work to
improve their fitness plus it keeps the workouts moving, helping adults
with busy schedules get in and out of the gym quickly. Circuits are also
beneficial if you’re short on time and need to get a lot of work done in a
short period of time, regardless of your age. Many Bodybuilders from the
40s, 50s and 60s implemented circuit training with heavy and
moderately heavy weights.
Every other week at The Underground Strength Gym I have a different
warm up for the athletes which is performed as a circuit most of the
time. Usually just 1 round but sometimes 2 rounds, here is a sample
warm up circuit below.
Warm Up: Perform 1 or 2 Rounds. If performing a 2nd round, the
2nd round is done with heavier weights.
A) Sleds x 150 ft
B) BPA x 15 / 15 (overhand / underhand) C) Recline Row x 10
D) Walking Lunges x 100 ft
E) 1 Arm KB Clean & Press x 5 / 5
F) 1 Arm KB Row x 5 / 5
G) Bulgarian Split Squat x 10 / 10
H) Med Ball RussianTwist x 10 / 10
I) Band Triceps x 20
J) Back XT x 10
K) KB Farmer Walk x 150 ft
If the bodyweight exercises above are easy, then on the 2nd round,
you add some weight with dumbbells or Kettlebells. Sometimes my
beginner athletes will simply go through the warm up 3 or 4 times for
their first few workouts. This helps them build their technique in each
exercise and begins building a base of strength and knowledge to teach
them new exercises the following week.
When creating a circuit, always think about WHY you chose certain
exercises. How do these exercises build the athlete? How heavy / what
rep range is best for this specific exercise you have chosen? What is the
GOAL of this circuit? Is this a circuit for recovery? Is this circuit to
develop greater work capacity for the pre season when training goes full
steam ahead?
You can organize circuits that focus on upper body alone or lower body
alone. The older I get, I personally use circuits as either a warm up or for
a recovery day. If I am sore, a good circuit helps me much more than a
rest day.
If I am training large groups and have limited equipment, a circuit is
effective for training large groups. To organize a full body circuit, look at
the basic movement patterns and choose exercises for each movement.
1. Squat
2. Bend (Deadlift)
3. Lunge
4. Push
5. Pull
6. Twist
7. Carry
You can add more primal movements such as running, jumping and
throwing. This builds athleticism as well. The basics won’t let you down
if you do the work. Here’s a sample circuit that can be done with some
basic equipment:
1. Pull Ups x SM reps
2. Dips x 10
3. Reverse Lunges x 10 / 10 (Holding Med Ball in Various Positions)
4. V Ups x 10
5. Sandbag Shouldering x 3 / 3
6. Hurdle Jumps x 5
7. Jump Rope x 100
8. Keg Carry x 100 ft
The way we ended the above circuit is with a full body movement. You
can create circuits with a specific pattern, such as alternating with upper
and lower body exercises or look below for more circuit patterns:
•upper body / lower body alternated each movement
•lower body / full body movement alternated each movement
•2 lower body movements in a row / 2 upper body movements in a row
•5 lower body movements in a row / 5 upper body movements in a row
HAVE FUN with these and all workouts. I always recommend getting at
least one partner if not two of them. You can challenge one another to
greater heights and will feed off of each other’s energy.
Here are some sample circuits I have done inside of wrestling
rooms where I also had access to some equipment:
Inside Wrestling Room w/ Equipment:
4 Rounds:
A) Pull Up / Recline Row x SM Reps
B) MB Slam + Rotational Wall Throw x 5 each (15 reps total: Slam Down,
Slams Left + Slams Right)
C) MB Cross Over Push Ups x 10
D) MB Russian Twist x 10 / 10
E) Push Ups on Physio Ball (Hand on Ball or Feet on Ball + Knee Tuck) x
10-15
F) Rebound Box Jumps (Set up 4 boxes of increasing height, jump up,
down on all 4, last rep = land + forward roll)
G) Jump Rope x 100 reps SPEED H) Sandball Shouldering x 5
I) 1 Hand Deadlift Medley w/ Heavy KB + DB (1 rep each hand, we had
Heavy Weights available: 70 lb KB, 150 lb KB, 115 lb DB).
J) BB Curls x 10-15
K) DB Side Raises x 10-15
The above circuit is pretty intense and was common for us during
the Summer time once a week. Sometimes we would add more work
after 4 or 5 rounds of the circuit, such as added Carries with KBs,
Sandbags / Sadballs and Kegs. After 4 rounds of carries, we would
partner up for band resisted sprints, sprinting both forwards and
backwards which simulated sled sprints.
We did this across the mat with 3 different positions, each position
was about 75-100 ft in distance while your partner held a heavy
band across your body:
A) Sprint Forwards
B) Back Pedal
C) Bear Crawl
The above band resisted circuit would be perform anywhere from 2
- 4 rounds. It is a Brutal workout. There was a BIG difference in the
level of preparedness of the Wrestlers who went through my
Summer training vs those who did not.
Outdoor STRONGMan Circuit with College Wrestlers:
1A) Tire Flip 4 x 4
1B) Double KB Push Press 4 x 5
1C) Double KB Row 4 x 5
2A) Sleds 4 x 150 ft
2B) Partner Tire Plyo Push 4 x 10 (Partner Pushes tire aggressively back
& forth)
2C) Tire Jumps 4 x 10 (Jump on / off tire rapidly)
3A) Feet elevated Push Ups on Tire x 10, 8, 6, 4, 2
3B) Rebound Jumps on Tire x 10, 8, 6, 4, 2
4) Sledge Hammer Strikes on Tire x 100 Total
The outdoor Strongman circuit is tough and we get in a solid warm up
prior to this as well. After these outdoor circuits we usually hit a hard
1/2 mile run with the wrestlers which is an aggressive 3-4 minutes run,
approximately half of a wrestling match.
The hard run keeps the wrestlers mentally up to task. We don’t want
them thinking Summer time is lazy time. It’s always best to be in shape.
Those who are not in hard, consistent training in the Summer show up in
the Fall unprepared.
If you are always READY, you never have to “Get Ready”. When an athlete
tells me he / she has to get ready, it shows they have taken time away
from training. Even when you are not competing in sports, you should be
training on the regular.
My Saturdays at The Underground Strength Gym are busy as I normally
only go with 1 group at 9 AM. Sometimes the athletes need a change and
instead of a typical strength & power style workout, they need a circuit.
They need it mentally and they need it physically.
It might be an ALL Bodyweight, Sled & Carry Circuit or it might resemble
what our college wrestlers did if I have our advanced high school and
college athletes with me.
Here’s a Sample Golden Era Bodybuilding Inspired Circuit:
1A) Sleds 5 x 100 ft
1B) DB Curls (Mix Curl Variation each set) 5 x 8 reps
1C) Various Push Ups 5 x 8 reps (Weighted, Close Grip, Med Ball Cross
Over, etc)
1D) Band Face Pulls 5 x 8 reps
2A) ANY Carry 4 x 100 ft
2B) Pull Ups 4 x 10
2C) ANY Med Ball Slam 4 x 10
2D) DB Side Raises 4 x 10
3) Grip + Abs 4 x
At the original Underground Strength Gym in Edison, NJ, I would create
stations of Strongman Training plus some Bodybuilding work. They
would rotate through the stations and then at the end, I would give them
the freedom to work on anything they wanted to. It’s good to give
athletes freedom for extra. Let them get that Arm Pump before they
leave, it is Always inspiring to them!
I’ve taken this approach with the college guys as well simply giving them
5 minutes at the end of a training session and telling them, OK, you’ve got
5 minutes to do anything you want. No talking, keep moving, attack your
weak areas.
I will guide the athletes as they train a bit if I see them avoiding their true
weak areas. As a Coach, you want to encourage self sufficiency vs
reliance on you. A Champion will learn to be responsible and should be
able to think for themselves and lead others as well.
We don’t want 1 leader on a team and a bunch of followers. I prefer
everyone to be a leader and so my goal is to build this into each athlete.
Does it always work? No. There are always athletes who don’t give 100%
or athletes who only show up when they do certain exercises they like,
avoiding what they really need.
As a Coach, you never give up, you keep trying to find ways to make that
connection with the athletes to help them maximize their success.
The Heavy Circuit
Sometimes instead of going through a typical training session, I simply
remove the organized sets and reps and turn the training session into a
heavy circuit. For example, I felt the athletes needed a switch one day,
they seemed sluggish and I knew a change would excite them to attack
their training.
Here’s how their training session became a “Heavy Circuit”:
7 Rounds:
A) Safety Bar Squat x 3
B) DB Snatch x 3 / 3
C) Weighted Pull Ups x 3
D) Hurdle Jumps x 3
E) Sled Sprint x 50 ft
After the circuit was over, I had the guys do a pump up arm session. It’s
funny because if I ever feel energy levels are low, I make sure to throw in
an arm workout for a crazy pump. The pump raises energy levels and
mood. This psychological factor fires them all up and just makes for an
overall better experience.
A lot of training is psychological. If you can give an athlete greater
confidence and self esteem, he / she will perform better. Same goes for
yourself - train hard and feel great = you being a better employee, better
family person, better business owner, etc. Training makes you better at
life! That’s the truth! So no matter how young or old, you are Always
Training for Life!
The “No Rules” Workout
“No Rules Training” really hit me hard when I was a young kid, only 13 or
14, training at the Metuchen, NJ YMCA. I would ride my bike through my
town and into Metuchen. I couldn’t wait to train there. During the
Summer time I would wake up, eat breakfast and hit the road.
There was a small radio in the corner of the weight room and I always
brought a cassette tape or 2 with hopes that the big guys would allow me
to play Metallica or AC/DC. This gym was a hole in the wall dungeon. A
slice of heaven. All York plates and dumbbells. The only machine was a
York Leg Press and a cable crossover unit that had the pull up bar in the
center.
Everything else was free weights. I weighed about 120 lbs when I started
training at The Y and by the time wrestling season started my freshman
year I was about 135 lbs. I gained 15 lbs from Summer leading up to
Thanksgiving.
There was 1 lifter in the weight room who impressed me the most, his
name was George. He was always covered in full sweats, even in the
Summer time. Granted, there was a wall unit AC that made the gym very
cold. I always shorts and a cut up tank top because that’s what I saw the
guys wearing in Arnold’s books. Of course, they were lifting in Gold’s
Gym Venice, a far cry from NJ.
When George would train, he would only do 2 or 3 movements each
workout, but he spent some 30 minutes to one hour on each movement,
performing endless sets with heavy weights. These movements were ALL
basic though. Flat barbell or dumbbell benching, weighted dips,
Romanian Deadlifts, lying tricep extensions and more mass building
movements. It wasn’t odd for me to finish a workout and see George still
doing the same movement when I was finished.
I would go through a slew of exercises copied out of a bodybuilding
magazine and George would still be benching, benching and benching. I
remember feeling strange that I was done with everything yet George
was only Benching the entire time.
George was the biggest, strongest guy in the gym. You could see his
physique stretching through his sweats. He was jacked and strong. He
threw around heavy weights with speed. No grinding reps. No forced
reps. No training partners. He man handled it all on his own. A lesson I’ve
learned since The Summer of 1989 is the majority of the strongest
people I know don’t grind reps, no forced reps, etc. Their training is
always clean and dialed in.
The rest of us did all the training you would find in bodybuilding
magazines. None of us came close to George’s strength levels or his size.
George attacked the basics. The basics will never let you down. I finally
began learning this when I first began training in my parents garage with
a barbell, a pair of 50 & 100 lb Dumbbells, a squat rack and nothing else.
I can’t imagine George counting sets. I still remember how he would
spend time on an exercise. Everyone else was counting sets, George was
simply doing work. He moved on to the next exercise when he felt he was
done. Using his intuition, he was able to break the norms and rules of
what everyone else was blindly following, including myself!
The “No Rules” Workouts
These training sessions are moderate to high volume and can be
minimal variety or a complex of exercises. Rest as long or as short
you want. Mix things Up to shock the body.
They can be done in the gym or in a basic garage gym. The next step
is to just choose the exercises but never count the sets or reps. Just
do the work. Here are some minimalist guidelines to get you
started.
Workout # 1: 20 Minutes x Max Work
1A) Mixed Grip Pull Ups x Sub Max Reps mixed w/ Weighted, low rep
work
1B) Mixed Push Ups x Sub Max Reps mixed w/ high reps or weighted
push ups
1C) Power Clean x 1 Reps (Approx. 75% of 1 RM)
Workout # 2
1. KB Man Makers (Clean, Front Squat, Press, Renegade Row, Push Up) x
5 reps x 10 Minutes of Max Work
2. KB Farmer Walk x 400 mtr. (20 Push Ups every time you set down the
weights)
Workout # 3
1. BB Bear Complex (Clean & Press + Back Squat) x 5 reps x 10 Minutes
Max Work
2. Bench Press x Bodyweight x Max Reps x 10 Minutes
Workout # 4
1. ANY Squats 10 x 10
Workout # 5: 20 Minutes Max Work
1A) Weighted Dips x 10
1B) T Bar Row x 10
Workout # 6
1. Deadlift x 1 rep @ 70%: 1 Rep Every Minute x 12 Minutes
2. Walking Lunges x 400 meters
Workout # 7
1. Stone / Sandbag / Odd Object loading onto platform (mid chest
height): 50 reps total
Workout # 8
1. Kettlebell or Med Ball Throwing in Field (Various Directions) x 15
Minutes (Throw for distance or height, jog to implement, repeat x 15
minutes)
Workout # 9
1. Bench Press Wide Grip 5 x 5
2. Bench Press Close Grip 5 x 5
3. Push Ups x 100 AFAP
4. 1 Arm DB Row HEAVY 1 x 20 (Just 1 All Out Set!)
5. Band Pull Aparts x 100 Total
Workout # 10: Randleman Complex
Perform the BB complex, rest 30 - 45 seconds and repeat x 10
minutes MAX Work
Optional: Use Sandbag instead of Barbell
1A) Clean & Press x 1
1B) Power Clean x 1
1C) Hang Clean x 1
Gut Check Conditioning Workouts
Here we will incorporate sprint work with strength & power training.
You can be very creative here by mixing in various training tools,
implements and methods for your conditioning work. You can use
dumbbells, kettlebells, sandbags or even stones to achieve your goals
during your conditioning workouts.
If you’re a beginner or intermediate, you may not be able to sprint during
your training at all times, so progress from walking / jogging to
predominantly sprinting during these workouts. These will very likely be
the toughest workouts you endure, so be ready for the challenge both
mentally and physically.
Workout # 1: (Best performed at a track): 5 Rounds of:
1. Sprint 100 mtr. + 10 push ups + 10 KB Snatches
2. Sprint 100 mtr. + 10 squat jumps + 10 KB Military Presses
3. 5 Broad Jumps + Sprint 100 mtr. + 10 KB Thrusters
# 2: (Basketball Court)
1. sprint around entire court x 1 lap
2. 10 push ups, 10 squats, 10 knee tucks (abs)
3. sprint around court x 2 laps
4. 10 lunge jumps, 5 clapping push ups, 10 knee tucks
5. sprint around court x 3 laps
6. 10 hindu push ups, 10 hindu squats
7. sprint around court x 2 laps
8. v ups x 10, close grip push ups x 10, squats x 10
9. sprint around court x 1 lap
10. staggered hand push ups x 10, v ups x 10, split squats x 10
Other Conditioning Options
Sometimes we incorporate suicide sprints, these are best done with a
group or team so they can race one another. Sometimes we run four ¼
mile sprints with incomplete recoveries. Sometimes I incorporate
carrying relays where I set up 3 different size sandbags at the end of a
Basketball court, the athlete sprints and runs back with 1 bag, repeat
until all bags have returned to starting place.
Longer rest periods are utilized between sets to allow the nervous
system to recover, which is great for power development if that is your
goal. For conditioning purposes, we utilize incomplete recoveries. This
can be done by checking heart rate after the intense activity, and then
waiting for your heart rate to drop 20 – 30 bpm, or, simply go by feel.
Once you feel slightly recovered, hit those sprints or circuits again.
Explosive / Speed Focused Workouts
The workouts below will focus on power and power endurance. Once
again, going back to the beginning of our manual, you may recall I stated
strength being a key factor in contributing to an individual’s power. This
simply means that stronger athletes generally can generate more power,
or have the ability to do so if trained properly.
The workouts below can be done in whole, or in part. If done in part,
utilize the power movements first in the workout when the nervous
system is fresh and can full exert itself.
Warm Ups: Always warm up with movement, prehab / rehab & light
calisthenics for 5 - 10 minutes. Only you know what needs to be done for
your own body to be physically and mentally prepared to train. The
warm up should never be skipped as it increase chances of injury greatly.
•push ups
•body weight (BW) squats
•walking lunges
•skipping forwards & backwards
•jumping rope
The Power Movements
1) Burpee + Pull Ups: 3 x 1 Min x MAX Work (Burpees Under a Pull Up
Bar / Rings)
2) Traveling Plyo Push Ups: Perform anywhere between 3 - 6 total sets,
reps can range between 5 – 10 total reps.
Description: On an open mat or on soft grass or sand, perform an
explosive push up in which your entire body (hands & feet) comes off the
floor surface & simultaneously moving to your right. Perform 3 - 5 reps
traveling to your right and another 3 - 5 reps traveling to your left.
You can also do the plyometric push ups where you are traveling
forwards for a few reps & then backwards. Make sure you are exploding
upward and laterally by exerting as much pushing power as possible!
You do not want to have your feet dragging on the floor, we want your
entire body off the floor. This is an advanced variation.
3) Split Squat Jumps / Lunge Jumps: 3 - 4 sets performed for 5 - 10
reps or 10 - 15 seconds.
Description: Begin in the bottom of a lunge position while keeping your
torso upright. Explosively press off your front leg (this is the power leg)
as high as possible & switch leg positions in mid air. Land softly into a
deep lunge & blast off the ground again.
4) High Bar Muscle Up: 5 sets of 1 - 5 reps
Description: Using a pull up bar (Gymnastics high bar is best), perform a
pull up explosively, when your chest fully clears the bar immediately
press your body upward with your arms. The exercise is complete when
you are holding yourself upright with your body fully upright and the bar
will be against your upper quads. This movement is inspired by
Gymnasts as they begin a high bar routine, this is how they get into
position.
5) One Arm Plyo Push Up Against Wall / Bench: 3 - 5 sets of 6 - 12
reps per arm
Description: One hand against wall or off a sturdy object like a park
bench or table, lean slightly away (the further away the more advanced
the exercise) - perform a one arm push up and explosively push away
from the wall so your hand is no longer touching the wall, switch hands
on each repetition. Performing the push up against the wall or off of a
sturdy object at a slight angle allows you to perform this exercise one
handed. You can also press & land on the same hand 6 - 12 reps in a row
and then switch to the other side & complete reps for the other arm.
7) Kneeling Jumps: 5 - 10 sets , 1 - 5 reps per set
Description: Begin by kneeling and sitting slightly back, glutes resting
on calves. Quickly thrust your hips forward while simultaneously
jumping upward & landing on feet, or jumping forwards & landing on
feet. You’ll need to swing your arms upward to help with the speed. You
can intensify this movement by holding a light medicine ball in your
hands as well. Advanced lifters can perform this with a bar on their back
but a light med ball or weight vest are a bit safer.
Some of these exercises were inspired by my college Gymnastics
instructor who was also a 2 time All American wrestler. I watched him
perform hand stand push ups on the parallel bars with ease & countless
pull up & muscle up variations on the rings. We performed endless
conditioning exercises for his class, many of which were plyometric in
nature. Back then I was a bodybuilder and never heard or knew about
plyos.
The shock came to me when he had us do the lateral plyo push ups from
one end of the mat and back. I barely made it across one end before my
muscles shut down on me. I could not even perform one push up let
alone a plyo push up after getting to one side of the mat. My chest felt
like it was glued to the mat & my arms had not one ounce of strength or
power left in them. I was so angry & embarrassed that I began doing
them on my own at home.
I was strong but I lacked the power endurance and had never been
exposed to this style of training. It was a motivating time for me as it
taught me how to begin training for power and it was also a challenge for
me. Some athletes shut down when challenged, others are coachable
when challenged.
Here I was, 1 of the biggest and strongest guys in class & I could not
complete this push up challenge! Needless to say that was a very
motivating day for me & I have never forgotten that class & all of the
creative conditioning drills we performed. I was strong for the gym but
for athletic power, I was lacking.
This class also showed me that you can create an entire workout or
conditioning program through bodyweight / gymnastic type movements.
In fact, you can create a training facility with gymnastics equipment very much like the Physical Culture days. Those training areas had
Gymnastics equipment, medicine balls, Kettlbells, Indian Clubs and
sometimes a barbell or a few dumbbells.
As you can see, my training experiences have shaped how I train myself
and others. I have come across so much that it’s NOT just what is found
in the books. Training is a blend of science and experience. Training body
AND mind.
NOTES / GUIDELINES:
•As always, perform a warm up prior to training. Get in some
calisthenics, band work, light sleds, etc
•Adjust training intensity & work loads according to your own ability
level.
•The exercises, as always, can be arranged in any order, or can be added
to a regular weight training day. Farm Boy Training isn’t about being
perfect, it’s about attacking and being a Work Horse.
•SAFTEY, SAFETY, SAFETY! Make sure the equipment being used is in
good working condition to ensure safety.
•CHECK SURROUNDINGS AT ALL TIMES. Who and What is around you.
No people or animals that can get injured should be near you.
•Getting out of the weight room and moving objects in such a fashion
adds variety and improves overall physical + mental preparedness for
any sport.
•This type of training will also greatly improve mental toughness. As
much as I don’t like throwing that term around, tough training must
be done frequently to Harden up the mind and body. If you only
engage in tough training once every few months, you will never get
comfortable being uncomfortable.
After you have been training and experimenting with what you’ve read
thus far, you can progress through the training plan below, which will
last a 3 months. This workout incorporates movements shown in our
manual as well as all the articles inside
https://UndergroundStrengthCoach.com
If you don’t understand the names / technique of some of the exercises
below, research my YouTube channel. Do some work before you ask for
advice. The training plan below can give you a specific progression to
follow from day one if you are the type of athlete / lifter who prefers to
have a concrete training plan.
I emphasize creativity and individualizing programs so I am not one who
believes in having programs written in stone and you never change. Feel
free to tweak the plan below according to your goals, your weak areas,
equipment needs, etc.
If you are a sports / athletic coach who wants to give your entire team a
program to follow on their own, this makes it easy for you. Simply give
them the program and have them partner up in groups of 2 - 4. The
partner aspect keeps the athletes consistent, helps with spotting,
motivation and increases competitive drive during training.
12 Week Advanced Underground Strength &
Conditioning Program
KEY:
SB = Sandbag
DB = Dumbbell
KB = Kettlebell
SM = Submax / 80-90% or 1-2 reps in the tank
MAX = MAX Out, Technique is always priority. You can
NOT MAX out with deteriorating form on any exercise
BPA = Band Pull Apart
RFES = Rear Foot Elevated Squat (Bulgarian Split Squat)
FFES = Front Foot Elevated Squat
Notes:
•Use Moderate Weights on Accessory Lifts for Higher Reps (10-20 reps)
•Address Injuries / Weak Areas / Mobility ongoing.
•Reduce Emotional Stress via SubMax Loads + Intensity. Sleep 8-9 hrs a
night.
•SM = Submax Reps (RPE of 8/10)
•3 - 5 sets of Abs + Band Pulls Mixed Into Each Workout. Add extra
before and after training session.
•Circuit Work at the end or part of the warm up to build wider GPP base
(Mini Hurdles, Jump Rope, B - Ropes, Calisthenics, Med Ball Throws /
Slams)
Week 1 -2 (2 Week Mini Cycle)
Day 1
1A) KB Goblet Squat 4 x 10
1B) Varied Jumps 4 x 5
2) Trap Bar DL 4 x 6 - 8
3A) Walking Lunges (Varied Loading) 3 x Across Gym
3B) Back XTs 3 x 15-20
3C) Abs
Day 2
1A) KB See Saw Press 4 x 6 / 6
1B) Mixed Grip Chins 4 x SM Reps
2A) Swiss Bar Floor Press 4 x 6 / Drop 25%, Then 2 x 12
2B) 1 Arm Row 6 x 6
3A) Band Face Pulls 3 x 15
3B) Band Triceps 3 x SM
3C) Mixed Carries 3 x Hallway
Day 3
1A) Safety Bar Squat 2 x 12 @ approx. 50%, 3 x 5 @ approx. 75%
1B) DB Bench 5 x 8-12
2A) BB Row 3 x 12 (Varied Grips)
2B) BB Shrugs 3 x 12 (Varied Grips)
2C) Chain Push Ups 3 x 10-15
3A) DB Side + Front Raise 2 x 12
3B) RFES 2 x 12 / 12
4) Gun Show 3 x 15-20 reps
Week 3 & 4
Day 1
1A) Log Clean & Press 4 x 6 - 12 (Hang Clean)
1B) Mixed Grip Chins 4 x SM
2A) Zercher Squat 5 x 5 (2 warm up, 3 heavy @ approx. 75%)
2B) Varied Jumps 5 x 5
3) Walking Lunges Bodyweight x 100 total
4A) Single Leg RDL 3 x 5 / 5
4B) Back XTs 3 x 15
Day 2
1A) Swiss Bar Bench x 10, 8, 6, 4, 2 (Climbing Each Set. 2 Reps at approx
90-95%)
1B) Double KB Row 5 x 6-8
2A) Incline KB Bench 2 x 15
2B) BPAs 2 x 15 / 15 (overhand / underhand)
3A) DB Tricep XTs 3 x 15
3B) BB Curls 3 x 15
3C) MedBall Wall Throw 3 x 15
Day 3
1A) Double KB Deadlift (Sumo) 3 x 10 (Add 1-2 Chains on Neck)
1B) DB Floor Press 3 x 15
2A) DB Snatch 4 x 6 / 6 (Speed Work)
2B) Recline Row 4 x SM
2C) Side Raise (DBs or Chains) 4 x 10
3A) Reverse Lunge (Varied Loading) 3 x 8 / 8
3B) KB Swings 3 x 8
4A) Gun Show 4 x 15-20 reps each
4B) SB Carry 4 x Hallway
Week 5 & 6
Intensification Phase
•Break Records from Prior Phase / Check Training Log
•Utilize Hip Circle for Warm Ups Each Day (Forwards / Backwards /
Lateral)
* Mark Bell Hip Circle *
Day 1
1A) KB Squat Variations (Offset & Double KBs) 5 x 6 reps
1B) Varied Jumps 5 x 6
2A) Trap Bar DL 4 x 4 - 6 reps (75-85%)
2B) Varied Med Ball Throws 4 x 12 reps
3A) Walking Lunges (Varied Loading) 3 x Across Gym
3B) Back XTs 3 x 15-20
3C) Sandbag Carries 3 x Hallway
Day 2
1A) Double KB Push Press 4 x 6 (Moderate Weight, Speed Focus)
1B) Weighted Chins 4 x 3 - 6 reps
2A) Swiss Bar Floor Press 4 x 4 @ approx. 80% / Drop 25%, Then 1 x
Max Reps
2B) Chest Support KB Row 5 x 8
3A) Band Face Pulls 3 x 15
3B) Band Triceps 3 x SM
3C) Mixed Carries 3 x Hallway
Day 3
1A) Safety Bar Squat 2 x 8 @ approx. 65%, 3 x 3 @ approx. 85%
1B) DB Bench 5 x 8
2A) BB Row 3 x 10 (Varied Grips)
2B) BB Shrugs 3 x 10 (Varied Grips)
2C) Chain Push Ups 3 x 10
3A) DB Side + Front Raise 2 x 12
3B) RFES (Bodyweight w/ Jump) 2 x 6 / 6
4) Friday Finisher Challenge:
10 Rounds of:
1A) Push Ups x 10
1B) Jump Rope x 50
1C) Pull Ups x 5
Week 7 & 8
Day 1
1A) Log Clean & Press 4 x 6 (Hang Clean)
1B) Mixed Grip Chins 4 x SM
2A) Zercher Squat x 5, 4, 3, 2, 1 (Find 90-100% of 1 RM)
2B) Varied Jumps 5 x 5
3) Walking Lunges Bodyweight x 150 total
4A) Single Leg RDL 3 x 6 / 6
4B) Back XTs 3 x 15
Day 2
1A) Swiss Bar Bench x 5, 4, 3, 2, 1 (Find 90-100% of 1 RM)
1B) Double KB Row 5 x 5
2A) Incline DB Bench 2 x 20 (1 set elbows out / 1 set neutral)
2B) DB Shrugs 2 x 20
2C) BPAs 2 x 20 / 20 (overhand / underhand)
3A) DB Tricep XTs 4 x 10
3B) BB Curls 4 x 10
3C) MedBall Varied Throws 4 x 10
Day 3
1A) Sumo Deadlift 2 x 5 @ 50 %, 3 x 5 @ approx. 70%
1B) DB Floor Press 5 x 6
2A) DB Snatch 4 x 4 / 4 (Speed Work)
2B) Recline Row 4 x Max Reps (Add 1 Chain)
2C) Side Raise (DBs or Chains) 4 x 10
3A) Reverse Lunge (Varied Loading) 3 x 10 / 10
3B) KB Swings 3 x 10
4) Gun Show 3 x 15-20 reps each
Friday Finisher Challenge:
30 Reps Sandbag Shoulder for Time
Week 9 & 10
Day 1
1A) Weighted Squat Jump (Hold KB Between Legs) 6 x 3
1B) Trap Bar DL + Shrug 6 x 3 reps (2 warm up, 4 x 3 @ approx 75%)
1C) Weighted Pull Up 6 x 3 (Recline Row x 6 reps)
2A) Med Ball Plyo Push Ups 4 x 6 (Crossover Med Ball, 3 reps ea side)
2B) DB Bench (Neutral) 4 x 6
3A) KB / DB Farmer Walk 3 x 150 ft
3B) Band Pull Aparts 3 x 15 / 15 overhand / underhand
3C) Any Abs 3 x
Day 2
1A) Power Clean 3 x 3 @ 60-70%, 2 x 2 @ 80-90%
1B) Box Jump 5 x 3
2A) Incline Swiss Bar Press 5 x 5 (Last 3 sets @ approx. 70% of 1RM)
2B) SB Bent Over Row 5 x 5
3A) DB Side Raise 3 x 12-15
3B) Band Pull Aparts 3 x 12 / 12
4A) Double KB Rack Walk 3 x Hallway
4B) DB Tricep Extensions 3 x 8 - 12
4C) Varied Abs 3 x
Day 3
1A) Heavy Med Ball Clean & Throw 6 x 4 (We use 50-100 lb heavy
handball depending on athlete’s strength)
1B) Box Jumps 6 x 4 reps
2A) Pause Squat 5 x 3 (2 warm ups, 3 @ 75%)
2B) Lunge Jumps 5 x 3 / 3 ea.
3A) Sandbag Cleans / Shouldering 3 x 3 / 3
3B) 1 Arm Row 3 x 6 / 6
4A) Back Extensions 3 x 12-15 reps
4B) Varied Carry (KB, DB, Sandbag) 3 x Hallway
4C) Varied Ab Work 3 x
Week 11 & 12
Day 1
Outdoor STRONGMan
1A) Tire Flip 4 x 3 - 6
1B) Double KB Push Press 4 x 5
1C) Double KB Row 4 x 5
2A) Sleds 4 x 150 ft
2B) Partner Tire Plyo Push 4 x 10 each
2C) Tire Jumps 4 x 10
Cool Down:
3A) Light DB Curls 2 x 20
3B) Band Triceps 2 x 30
3C) Band Face Pulls 2 x 15
Day 2
1A) BB Clean & Press 2x5 warm up, 3x3 @ 70%
1B) Mixed Jumps 5x5 (Box Jumps, Broad Jumps, Hurdles, etc)
2A) Alternating DB / KB Bench 3 x 6 (4th Set Challenge)
2B) Recline Row 4 x Max Reps
3A) Varied Curls x 10,8,6,4,2
3B) DB Triceps XTs x 10,8,6,4,2
3C) MB Rotation Wall Throw x 10,8,6,4,2
* DB Bench Challenge on 4th set: 40 lbs x Max Reps for 150 and
Under / 60 lbs x Max Reps Over 150 lb
Day 3
1A) Sumo DL Speed 7x2 @ 60%
1B) Plyo Push ups 7x2
1C) Lunge Jumps 7x2/2
2A) Back XT 3x12
2B) BW Bulgarian Split Squat 3x12/12 (3 second eccentric)
3A) MB Shoulder + Squat Combo 3 x 3/3
3B) 1/2 Kneeling C&P 3 x 3/3 (Use DB or KB)
4A) Grip / Ab Circuit 5 x
For Highly Advanced Lifters:
Depending on the level of athlete I am training, I always have
progression and regression ready to go. For example, an advanced lifter
might go through 2 weeks of Banded Bench Press while the intermediate
uses straight weights.
Same on Sumo Deads or Box Squats. Intermediate goes with just free
weights, advanced might get bands or chains attached.
Keys to Remember When Planning Your Own Training:
1. Warm up properly first
2. Use compound movements for the most part, isolation movements for
weak areas, prehab / rehab
3. Attack weak areas all the time.
4. Listen to your body when feeling run down. Adjust sleep, nutrition and
rest.
5. Always deload / take time off every 4-5 weeks to allow the body
appropriate rest and recovery. Sometimes you need to reload the final
week of every month.
6. There must be variations regarding intensity and workload to enhance
performance. If you feel run down, go 30-50% for speed instead of
max effort.
7. Question why you are performing certain movements and programs.
Do not blindly copy any training.
8. Always look to improve your methods. Read, study, train, learn from
others and learn from your mistakes.
9. Nothing works forever, be prepared to change!
In The End…..
What now? What do you do you do with all this information? There is so
much variety here with regards to organizing workouts, examples of
workouts, different training tools, different rep methods and more.
My friend, Buddy Morris has stated this so often, “Every program has
flaws, no program is perfect.” Almost everything works, but, nothing
works forever!
Use full body or upper / lower body splits. Work weak areas and keep
your training fun. If it’s not fun you won’t do it. Every other weekend
take a road trip to a different gym to try new equipment, train with
different people and change the scenery.
The Underground Strength & Sports Performance Manual is only 1 of
many answers, it is not the end all be all of answers or training methods.
Have fun with your training first and foremost. Your joy will lead to
creativity and intensity which in turn lead to results.
Training ‘Underground’ is an attitude and it can be done anywhere. Stay
connected with us at The Underground, we’re there to learn from one
another and spread our knowledge.
Until the next time, thank you for taking this journey with me! I look
forward to seeing you at The Underground Strength Gym or meeting you
in person one day!
Strength and Honor,
Live The Code 365
—Z—
Founder, The Underground Strength Gym
Creator, Underground Strength Coach Certification
Author, Encyclopedia of Underground Strength & Conditioning
Connect with me:
https://zacheven-esh.com/start-here
https://UndergroundStrengthCoach.com
https://zacheven-esh.com/online-training-coaching/
https://zacheven-esh.com/category/podcasts/
https://zacheven-esh.com/products/
The Expert Focuses on Results. The Amateur Seeks Fads and
Gimmicks.
- Zach Even - Esh
Frequently Asked Questions
In addition to these FAQ’s below, go to my blog at https://zachevenesh.com , youtube at https://youtube.com/user/zevenesh, podcast
at https://zacheven-esh.com/ category/podcasts/ and The
Underground Strength Academy
https://UndergroundStrengthCoach.com and use the search
function to find topics you need information on.
Question: What is the best way for developing a program? Should I
perform full body workouts or split them into upper and lower body
workouts?
Answer: The truth is, it depends! Every athlete is different. Time
available is different, needs analysis is necessary and what are you
training for / goals?
At the independent level I see athletes sometimes once a week, other
athletes 3 - 4 x week. If I see an athlete more often, I break up training
into upper and lower body sessions. If only once a week, we go full body.
Weak areas are always attacked. Assessment is ongoing and hence the
program consistently evolves. The Conjugate Method is implemented
with exercise selection and the method used to develop strength,
functional muscle, speed and conditioning is dependent on the what the
athlete needs.
Other crucial factors that determine training method or program is what
the athlete does OUT of the gym; lifestyle, nutrition, amount of sports
practice, stress levels and more.
At both the collegiate level and at The Underground Strength Gym, we
track what we do to keep an eye on volume and progress. Planning too
far in advance seems to have never worked well for the athletes I work
with. Reason being is we are training AROUND everything else they have
in their life; sports practice, mandatory HS weight room, injuries,
competition schedule, etc.
In the end, it is critical to remember that all training method and
programs have their place and time. What worked let year might not
work today. What worked for your 4 pm training group might not be
what your 5 pm group needs.
For example, Dave Tate told me that when they trained at the original
Westside Barbell Club, it was so small (860 sq ft), and there were no
options for variety, he said this is when they were all constantly getting
stronger. They knew that on leg day, all they could do was box squats,
reverse hypers and glute ham raises. There were no other options
available to them. So sometimes, having less equates to more.
Can you COACH athletes to buy into a program even if it isn’t fancy? Are
you a lifter / athlete who thrives in a spartan set up or do you need a
variety of machines? Psychology often determines what the athlete
needs. A TOUGH athlete thrives under intensity and doesn’t care for
fancy. An athlete who has a hero pro athlete who utilizes fancy machines
and unique exercises will likely respond better if he is doing “unique
exercises”.
Question: I am in my 40’s and have really become interested in your
training. Can I jump right and get started or do I need to have a
background in training with sandbags and kettlebells?
Answer: A BIG Mistake is that people think “Underground Strength” is
in the training tools, mainly the odd objects and the unconventional style
training. On the surface, maybe. But the DEEPER meaning, is that The
Underground stood for an attitude, of finding a way vs finding an excuse.
The Underground does NOT discriminate against training tools! Just
like Strength discriminates against no one.
On the technical side, YES, there certainly needs to be a foundation of
strength when performing heavy tire flips, heavy sandbag work, etc. But,
you can also build that foundation simply by using lighter tires, sandbags
and other implements.
Become dedicated to practicing all types of calisthenics, sled work, bands
and all types of carries. These minimalist tools and methods develop
even the greatest of athletes.
Our new athletes go through the baseline programs discussed earlier in
the manual, whether they are 12 years old or 55 years old, begin the
intro workouts. Don’t rush them and compete against no one but
yourself. Do not rush through or skip all of the basics: hand walks, rope
climbs, sledge hammers, sleds, various calisthenics, medicine ball
throws, light band work, all the Kettlebell carries – all of which help
develop the proper foundation and improve work capacity.
At the time of this writing, being in my 40s myself, I train very much like
our athletes in high school and college. The main difference is I don’t do
as much jump training / plyometric work as they do.
When the weather is warm , I spend more time outdoors mountain
biking, playing Tennis, surfing, beach runs, hill sprints and playground
workouts. The BIG change since getting “older” is I’ve accumulated
“mileage” on my body as I began training in 1989. I don’t kill the big lifts
like squats, benching and deadlifts. Instead, I focus on SM (SubMax)
efforts on the big barbell lifts.
Older doesn’t mean less capable or weaker. The key is to be smart with
your training, don’t destroy yourself where you can’t enjoy life. For
example, I don’t want my training to interfere with being a father. If I
can’t play with my kids, then my training must change.
Scientific studies certainly have spoken often about the body losing
athletic / physical ability starting at the age of 30 but so many athletes
have proven this to be something NOT to hold anyone back. I’ve seen
many men and women I their 40s and older who are now in the best
shape of their life. They have learned how to eat properly, train properly
and they are engaged in the complete Health & Strength lifestyle.
If you’ve been out of the game for a while, utilize the full body training
program 2 – 3 x week, and then add some lighter active days (similar to
the high low method) for short 10 – 15 recovery / GPP type workouts.
The goal is to be active 5 days a week. This could mean 2 or 3 strength
sessions a week and the other days are outdoor “play” type training.
Last but not least, don’t feel your training needs to be something
extravagant or some big production. Sometimes I just grab my 70 lb KBs
and take them for a walk down the street. When I get back I bang out a
few sets of push ups, pull ups, lunges and then maybe a final set of KB
Carries again. It’s so simple it’s complicated! This can be done in 15
minutes and you’re 100% ahead of doing nothing.
I don’t believe age should hold anyone back, so in a nutshell I’m telling
you to go for it!
Question: I don’t have the time to train 1 hour a day 3 times a week due
to my work and family schedule. How do you suggest I go about creating
a program on my time crunched schedule? I know I need to do something
but I seriously just work too much and I want to spend more time with
my family. Thanks for your help!
Answer: There’s NO rule that states training has to be an hour in
length.
As I always say, Doing 1 exercise is 100% more than zero.
You will essentially be on a minimalist program. I did this when I was
going through grad school, working full time and coaching. I could only
train on Tuesday and Sunday. It wasn’t optimal or anywhere near perfect
but I got a LOT of work in. Sundays were upper body and Tuesdays were
lower body. I would start with a basic barbell lift and then after that, all
accessory work was a circuit for 3 or 4 rounds. Then I’d hit the road.
You can perform 2 sessions a week, either full body or upper /
lower split. Here are 2 samples:
Full Body 2 x Week Minimalist Training
Day 1:
1A) DB Snatch 5 x 3 / 3
1B) Pause Squat 5 x 3 (2 warm ups, 3 heavy)
2A) Any Farmer Walk / Carry 3 x 150 ft
2B) Med Ball Cross Over Push Ups 3 x 5 / 5
2C) 1 Arm DB Row 3 x 12 / 12
2D) Band Face Pull 3 x 20
Day 2:
1A) Close Grip Bench 5 x 5 (2 warm ups, 3 heavy)
1B) Mixed Grip Pull Ups 5 x (1 warm up set, 3 sets weighted for 3 reps,
Last set is bodyweight for max reps)
2A) Walking SB Lunges 3 x 10 / 10
2B) SB Shouldering 3 x 3 / 3
2C) Side Planks 3 x 30 sec ea side
Upper / Lower Split 2 x Week Minimalist Sample
Lower Body:
1A) Sumo DL 7 x 2 (2 warm ups, 5 heavy)
1B) Squat Jump (Hold KB Between Legs) 7 x 2
2A) Bulgarian Split Squats 2 x 10 / 10
2B) KB Swings 2 x 20
Upper Body:
1A) Incline BB Bench 5 x 5 (2 warm ups, 5 heavy)
1B) BB Hang Clean 5 x 2 - 4 reps
2A) Dips or Push Ups 2 x MAX reps
2B) Recline Row 2 x MAX reps
2C) BPA (Band Pull Aparts) 2 x 15 / 15 (overhand / underhand)
On your non training days, you can sneak in some calisthenics with the
family, ab work, playing outdoors, sprinting up and down the street.
There is always a way to make it happen. If the the above training is still
too long, then reduce rest periods. Change the weight and GO. You can
also warm up and then just do 1 ALL Out set instead of multiple heavy
sets. The key is to still challenge the body, so I personally use heavy
weights most of the time during these shorter workouts and high reps on
the calisthenics.
Question: You often talk about incorporating gymnastics movements
into workouts, can you give any specifics of how, where and when you
would use these movements?
Answer: I’ve been fascinated with Gymnastics and the power of what
these movements can do for the body since being exposed to it as an
Undergrad student in the mid 90s.
Simply by watching Gymnasts move, you see their strength, power, their
muscular appearance. Anytime I worked with an athlete who had a
Gymnastics background from their childhood, their level of strength was
unmatched. It was a unique type of strength that never left their body,
even if they hadn’t done Gymnastics since they were kids.
When I train the college wrestlers, I use Gymnastics movements on the
wrestling mats blended in with calisthenics and plyometrics. I recorded a
seminar and have it inside https://UndergroundStrengthCoach.com - I
took a handful of college wrestlers through the gymnastics and ploys,
you can see a sample of how I blend the 2 together.
I’ve also done some very basic tumbling drills with all athletes on grass if
I am training athletes outdoors. I’ve done this with field athletes such as
Baseball, Football and LAX players. Some basic tumbling and cartwheels
mixed in with basic jumps to build athleticism and power.
This goes back to my philosophy of NOT being Strong & Useless. Athletes
must be able to move their body with control. The earlier an athlete
learns basic gymnastic drills the better.
Question: What are your thoughts on long distance running for
conditioning purposes?
Answer: Usually, any distance over 1 mile performed non stop is
considered a form of distance running. I used to run 3 – 4 miles every
other night when I was in high school preparing for wrestling and it beat
up my knees, slowed me down and actually deconditioned my body and
mind. I was very good at running distances, though. The carry over was
not good for my wrestling and I did not have a clue regarding
appropriate energy system training back then.
I was essentially adding aerobic training on top of aerobic and anaerobic
training that came from 2.5 hours of wrestling practice. I think that some
random distance runs for a power athlete is OK, and, sometimes it’s just
good for the mind. But for the long haul, I prefer short distance sprint
repeats, hill sprints and the various circuit methods I’ve outlined in this
manual which give the joints a break.
For example, performing 5 minutes of non stop kettlebell training /
circuit work or 15 minutes of non stop sled drags or sled training, the
carry and train method utilizing odd objects and other variations. I find
this to raise the heart rate in a very similar fashion to the running yet it
works the entire body more effectively and efficiently.
Hill sprints are great also, but, I found that results were better on myself
and my athletes when we did more than just sprints. Hill sprints
followed by a sandbag or kettlebell combo at the top of the hill for 5 – 10
reps, followed by a bodyweight drill for 5 – 10 reps.
I’ve worked with distance runners and they also responded excellent to
our strength work, sprint repeats and actually doing LESS volume on
their distance runs. Instead of 5 distance runs a week, they would
perform 1 or 2 distance runs a week, 1 or 2 shorter sprint repeat runs a
week and 2 strength / power sessions with the athletes at The
Underground Strength Gym.
The key is to find the minimal amount of distance running that elicits the
maximum response, best improvements in the timed runs.
Question: How do you evaluate your clients before they begin training
with you?
Answer: Our evaluation starts by going through a variety of bodyweight
movements to see if they can perform the movements correctly. I also
look at how they move from the moment they walk into the gym.
I can see their posture, foot position, muscle tone. Even during
conversation, you want to see if they are nervous or excited. Verbal and
non verbal cues give you insight as to their experience in training.
The assessment is ongoing, every training session. Every exercise. Every
warm up. This allows you to consistently make changes to the program
to meet the individual needs of each athlete as best as possible.
During an introductory workout at my gym, we use the basic movements
like squats, push ups, pull ups / recline row and the plank. With squats
it’s a great way to see if the hips are tight, the back, ankles, etc. As they
squat down I look for a variety of indicators:
•Do their heels stay on the floor?
•Do their feet move around during the squat?
•Does their back round over on the descent?
•Do their knees buck inward on the way up /down?
With push ups, we look to see if the upper back crumbles as they lower
themselves down. Do their abs sag during the push ups. Can they
perform a full range push up? If not, can they perform a correct push up
with hands elevated on a bench?
On pull ups it’s easy to see if one side is working harder than the other.
Often times you’ll see one shoulder raising much higher than the other or
the athlete squirms or pulls with one arm before the other. If pull ups can
not be performed we try recline rows. We look for the ability to hold the
shoulders in a retracted position for a few reps. Can they perform a
recline pull up?
Aside from the physical portion of the evaluation, we use a medical
history questionnaire to see any existing and preexisting injuries. It’s
important to know of any past injuries and surgeries an athlete may have
had. Have a simple conversation with your athlete as well such as
knowing what they currently do in training if they even train at all. What
sports they are involved in.
Question: What are your thoughts on teaching the Olympic lifts /
Weightlifting?
Answer: I LOVE weightlifting!
If you are learning them yourself, I suggest immersing yourself in the
practice by attending a seminar for a weekend or a training camp. If that
is not an option, then find a local expert and sign up for training.
As a Performance Coach, I incorporate the clean variations with our
athletes very often; power cleans, squat cleans, clean & jerk, clean & push
press and clean complexes.
For snatches I tend to use dumbbells for the athletes. I always explain to
Coaches that there is a difference in programming training when you
have an independent training center vs training athletes at a school.
If you’re independent, the athletes come and go, they start at different
times, etc. In college or if you’re a HS Coach, you see athletes for the most
part starting at the same time of year and training together for 4 -5 years,
allowing you to plan much more effectively.
Here and there, some athletes just struggle to learn the Olympic lifts.
Either from poor mobility, poor athleticism and / or past injuries.
I have found that when teaching cleans, incorporate them with light
weights for a solid 4 - 8 weeks, focusing on technique and then speed.
Once we begin dialing in technique, then we can start pushing for heavier
weights.
Some coaches believe that the Olympic lifts are too complicated and
prefer to train for explosive power via jumps anded ball throws. Yes, it’s
tougher to teach cleans and snatches than deadlift, BUT, the benefits of
getting athletes to learn challenging exercises benefits the athlete
mentally and physically.
The confidence of learning a new exercise is great for the athlete. The
confidence they feel when ripping a heavy bar of the ground and cleaning
the weight is inspiring to them.
When I first began learning weightlifting myself, I simply did a lot of
volume with lighter weights. I would do 10-15 sets of 1 - 3 reps to focus
on technique. Once the athletes get going with technique, you can
implement speed work with Olympic Lifting and then progress into
heavier training.
I have spent a lot of time with Travis Mash as we do our seminars and
certifications together and the key is to constantly learn and improve. If
you want to be a great Coach / Teacher, you must aggressively learn
yourself. Bottom line, YES, Olympic lifts are great. And, always have a
modification for the athletes who are not ready or capable.
Injuries, too weak, poor mobility, etc all inhibit weightlifting. Get these
athletes stronger and improve their mobility to build them up to the
Olympic lifts.
Question: I want to start running outdoor training camps for my training
business and I think your methods would be perfect. Have you ever done
this and if so, can you give me any pointers to get started?
Answer: I have done many Underground Strength Camps and they have
been powerful from both a training and business perspective! The camps
I have done were hosted by local high schools or local recreation
departments.
You should also listen to my podcasts that have “business” in the title and
search my blog as I get this question often: https://zachevenesh.com/category/podcasts/
First off, Underground Strength Gym & Underground Strength Camp are
TM’d (Trademarked) so please don’t illegally copy my business name.
The world doesn’t need another Zach Even - Esh, the world needs you to
be your best YOU.
If you plan on utilizing a local park, you need to contact the parks and
rec. department and make sure you are allowed to hold boot / training
camps. You’ll need insurance and they will very likely take a certain % of
your profit per camp or a flat fee. Every town is different.
Come up with a number to cap off the amount of athletes you can safely
and effectively handle. I would bring sleds and sandbags to the camps,
but you can also bring tires instead of sleds. This way you don’t have to
worry about bring Olympic plates for loading the sleds. If you use
kettlebells, they can be used for loading sleds.
Get some suspension trainers to hang from monkey bars as the majority
of athletes struggle on pull ups. Be ready to implement recline rows. I
always tell coaches, Never underestimate how weak athletes are
nowadays.
Map out a general outline of your workouts from day 1 until the camp is
over. I’ve ran camps that are 1 week long and other times 1 or 2 months
long. It’s always an experiment to see what works.
Organize group and team training through out the camp, this is why
people go to the camps. They love the unity and togetherness they
experience because it heightens the experiences they go through making
it a much better experience than a traditional gym setting. Partner
people up and / or group people into small groups where they can coach
each other and cheer people on.
Expect the unexpected and create some guidelines or rules for the camp.
Get these rules to your athletes before camp starts so they are prepared.
Bring water, inhaler if you have asthma, bring a towel, show up 5
minutes early, etc.
Nowadays I have seen huge gyms opening, which is very different from
the early days of The Underground when it was normal to have a small
1,500 sq ft garage for a space. Today, we see gyms that are 10, 20 and
even 30k sq ft.
I still believe in the smaller, more private spaces but that’s another
conversation. So in a nut shell, running camps can be done during the
Summer months and if you can team up with your town / community, it
can be awesome!
Question: Can I do bodyweight only movements and still gain the
strength and muscle that someone else has who uses free weights?
Answer: Great question! Bodyweight movements are awesome, no
doubt about it. The variations are endless and you can obviously train
any where, any time and any place. For some, bodyweight is suffice for
causing an effect with regards to muscle growth and strength
improvements. But, once you are cranking out over 100 push ups, 20 pull
ups
and 100 squats in a row, your body needs more resistance to improve in
strength.
I created my Bodyweight Bodybuilding course when I wanted a
break from heavy lifting.
https://zacheven-esh.com/bodyweight-bodybuilding/
My plan was to train for 30 days without touching a weight. But, I was so
inspired with how I felt energized and my joint pains went away, that I
began to attack my bodyweight training on a much deeper level.
I looked at how Westside Barbell utilized the Conjugate Method for
training and applied it to Bodyweight Only.
Bodyweight Strength
Bodyweight Speed & Explosive Power
Muscle Building / Hypertrophy with Bodyweight
Conditioning / Stamina / Fat Loss with Bodyweight
Skill Work through Bodyweight Training
I went for 6 months before I began implementing barbell work and odd
objects into my training again! If you’re a Coach or Parent of athletes
who are in middle school or younger, then all bodyweight / gymnastics is
great.
The benefits of bodyweight / calisthenics is tremendous. You can add a
weight vest to intensify your training and get more strength but I believe
in doing more than one way / one thing to improve performance. I would
say the same for someone who says they ONLY utilize powerlifting or
they ONLY utilize kettlebells. I suggest using many tools to achieve
greater performance.
Question: Due to my schedule, I only have 2 days out of the week to
train. I am a college wrestler. How can I organize my training to be most
effective during the season?
Answer: The majority of the athletes I train, both at the college level
and at The Underground Strength Gym train 3 x week off season, 1
or 2 x week in season.
The college wrestling season is extremely intense but if you follow
through on proper lifestyle choices, you can crush 2 training sessions a
week. Eat and sleep properly are the key to recovery and energy levels.
During the wrestling season, I focus on strength and power. All the
practices will serve as your rep work / muscular endurance training.
From there, I still assess each wrestler and identify weak points, not just
in the gym but most of all, in wrestling.
I have yet to meet a wrestler who is strong enough or fast enough. The
workouts are shorter in season and should never interfere with your
wrestling performance. This means all in season workouts should be
finished with energy left in the tank.
Now, with 2 sessions available for training, you have a few options
depending on your schedule:
1. Full Body workouts
2. Upper / Lower Body Split
Since you are already performing muscular endurance work and
conditioning via your practices, we want to limit the amount of that type
of work during the lifting times. Too much overlap causes a negative
effect, where you get weaker, slower and overall lose the very thing
you’re working for.
The focus will be on strength and power during the in season coupled
with prehab / rehab work according to your specific needs. You must
also train with auto-regulation. If you had an intense day of wrestling
practice, you should have a lower volume, speed session. Don’t try to
max out on a heavy lift when you’re run down from practice.
Combative sports are draining both mentally and physically on many
college wrestlers. Some handle it better than others. When I train the
college athletes, I make it fun, pump the music, and essentially don’t the
wrestlers feel like they’re working. When we’re training, it’s like a party.
That simple emotional switch helps bring more energy to the training.
Hopefully you have a college coach who can do this for you!
If you can separate your lifting and wrestling practice, I suggest at least 4
hours between sessions. When I train college wrestlers we lift at 8 or 9
am, sometimes 10 am, then they practice at 3 pm.
If wrestling and lifting can not be separated, then wrestling should be
placed first followed by the strength training. I would warm up with
gymnastics and drilling, hit some quick plyometrics and explosive
calisthenics, then AFTER wrestling practice, do a short strength session
of 15 minutes.
Final Thoughts…..
You might be wondering how to go about implementing all the
information outlined in this manual. Don’t get overwhelmed, instead,
follow the intro programs, read and re-read the book multiple times.
In addition, keep learning. The more you learn, the more things continue
to make sense. Listen to my STRONG Life Podcast, devour my other
books, dig into The Underground Strength Academy and never stop
learning. Often times, your best learning comes through training yourself
and coaching others.
The methods I’ve shared here are based on what I have experienced to
work from coaching thousands of athletes. In addition, I’ve been training
myself since 1989 and since then, I’ve spent countless hours speaking
with the other athletes, coaches and lifters, often times some of the best
best in the world. Utilize the Bruce Lee approach, absorb what is useful
and discard what is not. Keep your mind open because you never have all
the answers.
Final 12 Week Sample Training Plan
Weeks 1 - 2
DAY 1
1A) Varied Angle DB Bench x 10, 8, 6, 4, 2 reps
1B) 1 Arm Row x 10, 8, 6, 4, 2 reps ea.
2A) Rope Climbs 3 x
2B) Ring Push Ups 3 x SM reps
3) Trap Deadlift Shrug Combo 5 x 3 speed
4A) Zercher Carry Variation 2 x 200 ft
4B) Sled Drag 2 x 200 ft
DAY 2
1A) Box Squats 6 x 3 (Add bands if available)
1B) Box Jumps 6 x 3
2) Sled Sprints 10 x 60 ft
3A) Glute Ham Raise 3 x 10-15 reps
3B) Swings 3 x 10
4) Grip + Abs 4 x each
DAY 3
1A) Floor Press + Chains 6 x 3 - 6 reps
1B) Plyo Push Ups 6 x 3
2A) DB Military Press x 5, 4, 3, 2, 1 reps
2B) DB Shrugs 5 x 8-12 reps
3) Keg Carry 3 x 150 ft
4A) KB Rope Curls 3 x 6 - 8 reps
4B) Band Triceps 3 x 20-30 reps
5) Heavy Sleds 4 x 150 ft
Weeks 3 - 4
DAY 1
1A) Ring Push Ups 4 x 8-12 reps
1B) Box Jumps 4 x 3 reps
2A) SB power Clean Variations 5 x 3-5 reps
2B) Flat Bench 5 x 5
3A) Back XTs 4 x 10-20 reps
3B) Lunge Jumps 4 x 10 reps (5 ea.)
4A) Band Triceps 3 x MAX
4B) KB Rope Curls 3 x 6-10 reps
5) Prowler Suicides 2 x
DAY 2
1A) Broad Jumps 5 x 3 reps
1B) Plyo Push Ups 5 x 3 reps
2) 1 Arm Rows x 10, 8, 6, 4, 2 ea. arm
3) Dbl. KB Clean & Press x 5, 4, 3, 2, 1 reps
4) Dbl KB Squats x 5, 4, 3, 2, 1 reps
5A) Any Carry / Farmer Walk 3 x 120 ft
5B) Sleds 3 x 120 ft
6) Gun Show 3 x High Reps (12 + reps ea. set)
DAY 3
1A) Box Squats 6 x 3 reps
1B) Box Jumps 6 x 3 reps
2A) Bulgarian Split Squats 4 x 6 / 6
2B) KB Swings 4 x 12 reps
3A) Band Leg Curls 3 x MAX
3B) Sleds 3 x
4) Weighted Ab Work 4 x
WEEK 5 - 6
Day 1:
1A) Military Press x 5, 3, 1
1B) Weighted Pull Ups x 3 - 6 reps ea. set
2A) Close Grip Bench (2 sec. pause on chest) 3 x 3 - 6 reps
2B) 1 Arm Rows 3 x 6 / 6 ea.
3) 7 Minutes x MAX Work
A) 1 Arm KB Cleans x 5 / 5
B) Jump Rope x 100 reps
C) Ab Wheel / Any Ab Exercise x 5 - 10 reps
D) Band Triceps x MAX Reps
Day 2:
1) BB Clean & Press From Ground x 5, 3, 1
2) Hang Cleans x 5, 3, 1
3A) BB Rows 3 x 10 reps
3B) Squat Jumps (holding light DBs) 3 x 6
4) Ab Circuit (Various Exercises) 5 x 10 - 20 reps each
WEEK 7 - 8
DAY 1
1A) Squats x 5, 4, 3, 2, 1
1B) Any Heavy Carry 5 x 100 ft
2A) Speed Squats 5 x 3 reps
2B) Heavy Weighted Push Ups 5 x 5
3A) Biceps / Triceps 3 x 6-10 reps biceps / 10-20 reps triceps
3B) sleds 3 x 150 - 200 ft
4) Grip / Abs 4 x
DAY 2
1A) Bench + 2 Chains ea side x 5, 4, 3, 2, 1
1B) 1 Arm Rows 5 x 6 / 6
2A) Speed Bench 5 x 3 reps (50% of 1 RM)
2B) low rep Speed bodyweight pulls / rows 5 x submax reps
3A) Sleds 3 x 150-200 ft
3B) Arms 3 x
4) Back XTs + grip + abs 3 x
DAY 3
1A) Sumo DL 5 x 2
1B) Burpees 5 x 5
2A) Any Clean & Press (Bar, dumbbell or KB): find 1 RM
2B) rope climbs
3A) KB swings 4 x 10
3B) Heavy Sleds 4 x 150-200 ft
WEEK 9 - 10
Day 1
1) Tire Flip: Moderate weight tire, 10 flips total
2A) dips: 1 warm up set, 4 x submax reps (leave 2 - 3 reps in tank)
2B) mixed grip pull ups: 1 warm up set, 4 x max reps
3A) Partner wheel barrow 4 x 50 ft
3B) recline row on thick rope 4 x max reps
4) ab circuit 4 exercises x 15 reps each
Day 2
1A) Barbell Push Press: work up to 2 heavy sets x 3 - 5 reps
1B) bent over barbell / kettlebell row: all sets x 6 - 12 reps
2A) 1 Arm KB Floor Press 3 x 6 reps
2B) KB shrugs 3 x 12 reps
2C) band pull aparts 3 x 24 reps
3A) 1 arm KB bottoms up clean 3 x 3 reps
3B) triceps band pushdowns 3 x 33 reps
4A) Hanging Leg Raise 2 x 10
4B) Med Ball Rotational Wall Throw 2 x 10 ea. Side
Day 3
1) Deadlift: work up to 2 heavy sets of 2 reps (leave 1 rep in tank on both
sets)
2A) double KB front squat 3 x 10
2B) double KB cleans 3 x 10
3) band leg curls 3 x 33 reps
4) sled drags forwards / backwards x 6 minutes non stop
5A) Band Pallof Press 3 x 5 / 5
5B) V Ups 3 x 10
WEEK 11 - 12
Day 1: Lower Body
1) Box Squats 5 x 5
2) Bulgarian Split Squat 4 x 6 / 6
3A) Back XT + weight 3 x 10
3B) Frog Jumps 3 x 10
3C) Lunge Jumps 3 x 5 / 5
3D) KB Swings 3 x 10
4) Various Grip + Abs 5 x
Day 2: Upper Body
1) Close Grip Thick Bar Bench 5 x 5
2A) Double KB Clean & Press 3 x 10
2B) Rope Climb 3 x
3A) Ring Push Ups 3 x Max
3B) Bent Over KB Rows 3 x 10 reps
4) Grip / Abs 4 x
Day 3: FULL Body
1) BB Military Press x 10, 8, 6, 4, 2
2A) KB Squats 3 x 10
2B) KB Swings 3 x 10
3A) Med Ball X Over Push Ups 3 x 5 / 5
3B) Med Ball Slams 3 x 10
3C) Recline Rows 3 x 10
4) KB Farmer Walks 2 x 200 ft
5A) Glute Ham Raises 2 x MAX
5B) BB Power Curl 2 x 10
5C) Dips 2 x MAX
Thank YOU!
I’d like to genuinely thank you for taking the time to invest and read this
manual. I put my heart and soul into it and I hope you take Action with
this information. Remember, Strength NEVER discriminates. Strength
doesn’t care about your age, ethnicity, where you live, etc. - Strength
rewards those who do the work. Laziness and excuse making is never
rewarded.
Live The Code 365,
—Zach
Zach’s Best Resources to Help You Continue Growing & Expanding
Your Knowledge & Strength
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http://UndergroundStrengthCert.com
http://UndergroundStrengthBook.com
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