Wednesday, March 25, 2009
15 Minute Workout!
"I was in a bit of a rush Friday before clients were heading in and I was finishing up some internet work.
Not to worry, as I knew I could crank out some brutal workout for myself.
Hey, 15 minutes sounds like nothing but when you’re as insanely busy as I am, it works, and, I am still getting stronger and stronger.
Getting stronger is what I love, plus, the side effects of added strength are more muscle and burning fat around the clock.
So, here’s what I did in my Underground Strength Gym, where the heat was hovering slightly above 100 degrees thanks to the good ol’ jersey humidity
1A) DB snatch from the floor 4 x 5 reps each hand
1B) lateral jumps over flat bench 4 x 10
2A) weighted pull ups 4 x 5
2B) handstand push ups 4 x 5
On paper, this workout doesn’t look like much, but give it a shot and I know you’ll be feelin’ it.
Don’t fear going heavy either.
I hit snatches with a 90 lb dumbbell and my pull ups were with 60 lbs of chains."
Not to worry, as I knew I could crank out some brutal workout for myself.
Hey, 15 minutes sounds like nothing but when you’re as insanely busy as I am, it works, and, I am still getting stronger and stronger.
Getting stronger is what I love, plus, the side effects of added strength are more muscle and burning fat around the clock.
So, here’s what I did in my Underground Strength Gym, where the heat was hovering slightly above 100 degrees thanks to the good ol’ jersey humidity
1A) DB snatch from the floor 4 x 5 reps each hand
1B) lateral jumps over flat bench 4 x 10
2A) weighted pull ups 4 x 5
2B) handstand push ups 4 x 5
On paper, this workout doesn’t look like much, but give it a shot and I know you’ll be feelin’ it.
Don’t fear going heavy either.
I hit snatches with a 90 lb dumbbell and my pull ups were with 60 lbs of chains."
Thursday, March 19, 2009
Trap Bar Complex
This is a killer post chain and upperback complex from Zach, but first an explanation from his blog:
"Man, if there is 1 thing engrained into my DNA, it must be that I LOVE to train hard & heavy.
But, lately, I’ve been straying away from the heavy barbell, rocking the dumbbells, kettlebells and bodyweight a lot more.
I’m feeling healthier, and still strong as a mofo.
It doesn’t make me feel good when my back is so f**ked up that it hurts to change diapers.
As I grow, I evolve.
Does this mean I will never touch a barbell again? Hells NO!
I still use them, but I am finding “other” ways.
Check out the video below…"
"The complex above is one I sometimes hit, and often times heavier, like 225 - 275.
Lately, the dumbbells and kettlebells have been getting abused by me
Till the next time, Kill it!"
"Man, if there is 1 thing engrained into my DNA, it must be that I LOVE to train hard & heavy.
But, lately, I’ve been straying away from the heavy barbell, rocking the dumbbells, kettlebells and bodyweight a lot more.
I’m feeling healthier, and still strong as a mofo.
It doesn’t make me feel good when my back is so f**ked up that it hurts to change diapers.
As I grow, I evolve.
Does this mean I will never touch a barbell again? Hells NO!
I still use them, but I am finding “other” ways.
Check out the video below…"
"The complex above is one I sometimes hit, and often times heavier, like 225 - 275.
Lately, the dumbbells and kettlebells have been getting abused by me
Till the next time, Kill it!"
Part 2 Of Zach's Interview w/Vince Delmonte!
I posted part 1 last week, but here's the second part where zach gets into the nitty gritty of his program design!
Vince: What do you mean when you say stuff like, “I’ll help you slap on rugged muscle…”
Zach - Rugged muscles comes from the old school movements that so many people miss out on, especially in these fancy gyms. Look at the bodybuilders from the 50’s, 60’s and 70’s. They had that rugged, chiseled look that came from an intense focus on the basic lifts with heavy loads. Today’s bodybuilders are puffy and bloated.
Vince:: If I could only train 3-4 x a week for 15 minutes, what would the workout look like?
Zach: Start with a good warm up and then get going with a heavy “core” lift, which simply means a serious compound lift such as the deadlift or the dumbbell clean and press. After a few hard sets in the 3 – 8 rep range, crank out some supersets that are push / pull movements for the upper body or for quads / hamstrings.
So for upper body we could start with the 1 arm dumbbell clean and press, followed by supersets of mixed grip pull ups and weighted push ups non stop for the next 7 – 8 minutes.
Vince: You’re all about getting STRONG STRONG STRONG. Why is this so important? What if I hate lifting heavy weights?
Zach- being strong is a critical way to adding muscle. If you want to add muscle, your muscles must be forced OUT of their comfort zone. You can’t add muscle just with pump weights. If you hate lifting heavy you will not develop that look of a Gladiator, that look of raw power.
In addition, the mental edge it will give you knowing that you are stronger and tougher than the next guy is a BIG plus.
Vince: Quick glimpse of your personal life if you don’t mind - why were you inspired to make Real Man Muscle Building/
Zach: I work a full time job, run a gym and run my internet business. I’m also a husband and a father of two. I MUST represent for my family and children that being a man means being strong, fit, healthy and hard working. I don’t feel “right” if I was the typical weak, soft and flabby Dad. That is embarrassing, plain and simple!
Vince: How your workouts COMPLETELY different than all the other options out there?
Zach: I have removed all the fancy, scientific mumbo jumbo and taken the complications out of these workouts. There are WAY too many overly scientific workout programs that do little to nothing for getting results.
Vince: Who would you disqualify from using your workouts immediately?
Zach: Anyone who doesn’t want to work hard.
Vince: Share some final insights on your philosophy on nutrition and supplements?
Zach: I’m not a big fan of supplements. A great multi vitamin, some extra vitamind C throughout the day and some calcium at night before bed. The rest must come from high quality nutrition. I suggest laying low on milk, breads and dairy. Focus on quality protein from meats and fish and maybe a daily meal replacement shake. 1 salad a day, fruits and veggies scattered throughout the entire day and tons of water.
It looks great on paper, but most people don’t keep their house stocked with enough quality foods, or, they don’t cook in quantity which leads to irrational choices for eating.
Eat 5 meals per day:
1) breakfast
2) lunch
3) mid afternoon meal
4) dinner
5) late evening meal
Vince: What do you mean when you say stuff like, “I’ll help you slap on rugged muscle…”
Zach - Rugged muscles comes from the old school movements that so many people miss out on, especially in these fancy gyms. Look at the bodybuilders from the 50’s, 60’s and 70’s. They had that rugged, chiseled look that came from an intense focus on the basic lifts with heavy loads. Today’s bodybuilders are puffy and bloated.
Vince:: If I could only train 3-4 x a week for 15 minutes, what would the workout look like?
Zach: Start with a good warm up and then get going with a heavy “core” lift, which simply means a serious compound lift such as the deadlift or the dumbbell clean and press. After a few hard sets in the 3 – 8 rep range, crank out some supersets that are push / pull movements for the upper body or for quads / hamstrings.
So for upper body we could start with the 1 arm dumbbell clean and press, followed by supersets of mixed grip pull ups and weighted push ups non stop for the next 7 – 8 minutes.
Vince: You’re all about getting STRONG STRONG STRONG. Why is this so important? What if I hate lifting heavy weights?
Zach- being strong is a critical way to adding muscle. If you want to add muscle, your muscles must be forced OUT of their comfort zone. You can’t add muscle just with pump weights. If you hate lifting heavy you will not develop that look of a Gladiator, that look of raw power.
In addition, the mental edge it will give you knowing that you are stronger and tougher than the next guy is a BIG plus.
Vince: Quick glimpse of your personal life if you don’t mind - why were you inspired to make Real Man Muscle Building/
Zach: I work a full time job, run a gym and run my internet business. I’m also a husband and a father of two. I MUST represent for my family and children that being a man means being strong, fit, healthy and hard working. I don’t feel “right” if I was the typical weak, soft and flabby Dad. That is embarrassing, plain and simple!
Vince: How your workouts COMPLETELY different than all the other options out there?
Zach: I have removed all the fancy, scientific mumbo jumbo and taken the complications out of these workouts. There are WAY too many overly scientific workout programs that do little to nothing for getting results.
Vince: Who would you disqualify from using your workouts immediately?
Zach: Anyone who doesn’t want to work hard.
Vince: Share some final insights on your philosophy on nutrition and supplements?
Zach: I’m not a big fan of supplements. A great multi vitamin, some extra vitamind C throughout the day and some calcium at night before bed. The rest must come from high quality nutrition. I suggest laying low on milk, breads and dairy. Focus on quality protein from meats and fish and maybe a daily meal replacement shake. 1 salad a day, fruits and veggies scattered throughout the entire day and tons of water.
It looks great on paper, but most people don’t keep their house stocked with enough quality foods, or, they don’t cook in quantity which leads to irrational choices for eating.
Eat 5 meals per day:
1) breakfast
2) lunch
3) mid afternoon meal
4) dinner
5) late evening meal
Strongman Training For All Around Strength and Conditioning!
This is an older video from Zach - back when he used to train athletes out of his parents house, a tire yard and local playground! Nothin' fancy goin on here!
Power Bodybuilding For Strength and Size Gains!
Check out this highlight vid featuring Zach's Underground Gym along with Joe Defranco's athletes CRUSHING it!
Thursday, March 12, 2009
Do What Works!
by Zach Even-Esh
Training, in my opinion, has become too scientific and too complicated. This might be why we see so many fancy training facilities and methods yet today, more than ever, people are struggling to get results.
The basics coupled with hard work and consistency always works. They might require adjustments to meet your individual needs, but in a nut shell, they’ll always work.
I have a few favorites that I’d like to share with you and that I suggest you try them on your own.
They require Kettlebells, A Pull Up Bar and if you’re able to, a Tractor Tire.
Many people think tractor tires are impossible to find. Not true, there are tire yards everywhere willing to deliver and give away used tractor tires, or you can rent a Home Depot truck and get one yourself.
The benefits behind tire flipping are immense. This is a simple yet extremely effective movement for the entire body. One that delivers in terms of improving performance and appearance. This movement adds muscle to your posterior and works the forearms and hands intensely as well.
The tire flip is very similar to the barbell power clean. You are ripping a “weight” from the ground to a vertical position. The tire flip allows you to lean into the weight and allows more force to be demonstrated from your legs.
Tire Flips – excellent for developing raw power, strength, adding muscle and improving athleticism!
If you have a garage or a backyard, you can get yourself a tire, no excuses.
Tire flips coupled with the 1 arm or double Kettlebell clean and press, another full body movement, are great. The double clean and press develops full body strength and power. In addition, I favor this movement because it is ground based, which forces your entire body to work overtime compared to typical seated movements that you’ll find many people in a gym performing.
The clean and press will develop a powerful back side, strong shoulders and a solid core. Holding the bells overhead requires stability and strength. Back in the day, overhead lifts were the main lifts that demonstrated your ability of strength.
I suggest switching between one handed and double overhead work. The one handed forces the opposing side of your body to stabilize while the two handed loads the body more intensely. Both are great and have equal benefits.
You can also vary between strict presses, push presses and the jerk. I tend to favor the push press and jerk because they involve more of the body and are more athletic type lifts.
Double and Single Arm Kettlebell movements BOTH serve their merit and should be mixed into your workouts equally.
I have been motivated to use the jerk now more than ever before after seeing Valery Fedorenko jerk a 150 lb dumbbell at my gym. No easy feat when you weigh 180 lbs! In addition, his mastery in the jerk had a great carry over to the tire flip. His first time flipping a tire he cranked out an easy 2 reps with a 600 lb tire.
The jerk teaches you to be explosive, strengthens the entire body and is an all around athletic lift.
Last on my list of top movements is the pull up. The pull up has countless variations and we use them all. We mix our grips on every set as well as use different bars, handles, ropes, towels and add weight via weight belts, back packs, chains, weight vests and even use bands to pull us down or to help pull up.
Rolling Thunder Pull Ups
These 3 exercises are super basic yet very effective. The magic bullet that everyone is looking for can be found with basic lifts and regular progression. If you think it’s unrealistic to get yourself a tractor tire think again. There are countless basement, garage and backyard lifters who have better equipped training compounds than the fancy gyms of today. Where there’s a will there’s a way.
Training, in my opinion, has become too scientific and too complicated. This might be why we see so many fancy training facilities and methods yet today, more than ever, people are struggling to get results.
The basics coupled with hard work and consistency always works. They might require adjustments to meet your individual needs, but in a nut shell, they’ll always work.
I have a few favorites that I’d like to share with you and that I suggest you try them on your own.
They require Kettlebells, A Pull Up Bar and if you’re able to, a Tractor Tire.
Many people think tractor tires are impossible to find. Not true, there are tire yards everywhere willing to deliver and give away used tractor tires, or you can rent a Home Depot truck and get one yourself.
The benefits behind tire flipping are immense. This is a simple yet extremely effective movement for the entire body. One that delivers in terms of improving performance and appearance. This movement adds muscle to your posterior and works the forearms and hands intensely as well.
The tire flip is very similar to the barbell power clean. You are ripping a “weight” from the ground to a vertical position. The tire flip allows you to lean into the weight and allows more force to be demonstrated from your legs.
Tire Flips – excellent for developing raw power, strength, adding muscle and improving athleticism!
If you have a garage or a backyard, you can get yourself a tire, no excuses.
Tire flips coupled with the 1 arm or double Kettlebell clean and press, another full body movement, are great. The double clean and press develops full body strength and power. In addition, I favor this movement because it is ground based, which forces your entire body to work overtime compared to typical seated movements that you’ll find many people in a gym performing.
The clean and press will develop a powerful back side, strong shoulders and a solid core. Holding the bells overhead requires stability and strength. Back in the day, overhead lifts were the main lifts that demonstrated your ability of strength.
I suggest switching between one handed and double overhead work. The one handed forces the opposing side of your body to stabilize while the two handed loads the body more intensely. Both are great and have equal benefits.
You can also vary between strict presses, push presses and the jerk. I tend to favor the push press and jerk because they involve more of the body and are more athletic type lifts.
Double and Single Arm Kettlebell movements BOTH serve their merit and should be mixed into your workouts equally.
I have been motivated to use the jerk now more than ever before after seeing Valery Fedorenko jerk a 150 lb dumbbell at my gym. No easy feat when you weigh 180 lbs! In addition, his mastery in the jerk had a great carry over to the tire flip. His first time flipping a tire he cranked out an easy 2 reps with a 600 lb tire.
The jerk teaches you to be explosive, strengthens the entire body and is an all around athletic lift.
Last on my list of top movements is the pull up. The pull up has countless variations and we use them all. We mix our grips on every set as well as use different bars, handles, ropes, towels and add weight via weight belts, back packs, chains, weight vests and even use bands to pull us down or to help pull up.
Rolling Thunder Pull Ups
These 3 exercises are super basic yet very effective. The magic bullet that everyone is looking for can be found with basic lifts and regular progression. If you think it’s unrealistic to get yourself a tractor tire think again. There are countless basement, garage and backyard lifters who have better equipped training compounds than the fancy gyms of today. Where there’s a will there’s a way.
Monday, March 9, 2009
Underground Strength Show #119
Gridiron Gladiatiors, Defranco's NFL Crew & Prison Strength Training!
Get Underground Strength Manual Now... Click Here!
Get Underground Strength Manual Now... Click Here!
Friday, March 6, 2009
Muscle Building Exercises + Interview w/Zach Even-Esh
Check out this vid Zach recently did with Vince Delmonte using some of his time crunched underground methods!
Check out this interview Zach did for Vince and his readers:
Vince: Tell us how you got into training?
Zach: I used to read bodybuilding magazines before I began lifting. My older brother was a real jock and was always buying the magazines, the weights, the dumbbells, the weider arm blaster…. I was impressed with being HUGE. I used to watch the original Incredible Hulk w/Lou Ferrigno.
I thought I was the Hulk, so I always wore green! I would wear swimmies in the pool because I really thought they were MY muscles! Ha Ha, I guess you can say I was addicted to the iron before I even touched it!
Vince: What were you workouts like in the teen age days and how did you get into competitive bodybuilding?
Zach: These workouts were totally off the wall as I would often train 30 days straight without rest days! I often did 1 body part a day so I could do tons of volume. I would 25 – 30 sets per muscle, NO kidding. It wasn’t odd for me to do squats for max sets for 1 hour, then leg press for max sets for an hour. Or for chest I would do the flat bench, incline bench, incline flys, pec deck flys, cable cross over and then dips, 5 sets of each. These were insane, but I had so much passion for lifting that I believed in “the more the better”.
Competitive Bodybuilding happened after high school and I finished wrestling. I competed my sophomore year in college in a natural show to stop the accusations of me doing steroids. I trained so hard and so often that people accused me of being on drugs. To me, this was passion. I loved the movie ‘Pumping Iron’ and when I saw them training for competition and battling on stage I envisioned this as me!
Vince: How did you transition into the strength and conditioning world as a coach?
Zach: In my mid 20’s I began to get the itch to compete in the combat arena again. So, I began training in jiu jitsu and shoot fighting. I was training like a bodybuilder and still getting beaten by those who skinnier and looked much weaker then me. I wound up tearing my ACL and this fired me up BIG time. I had torn my shoulder 2 years earlier while wrestling, and in high school injured my knee. It made me a bit bitter with the relation between bodybuilding and wrestling / combat sports. So I sought out the best of the best to help me teach others in wrestling and combat sports how to avoid the injuries that I experienced.
Vince: What is your training philosophy for building muscle?
Zach: Train heavy, train hard, use the basic lifts and constantly seek to break records and improve these lifts. Eat tons of clean, high quality food and get tons of rest. Back to basics!
Vince: What are the most important rules you must follow to build steel-solid muscle?
Zach: Never to stray from the basic lifts such as the squat, deadlift, bench press, military press, bent over rows, lunges, dips and pull ups. Get plenty of rest and lots of high quality food.
Vince: You work with lots of teenagers - any specific advice for teens on getting strong and big?
Zach: Don’t overtrain! Train 3 x week using an upper / lower split and focus on getting REALLY strong with the basic lifts.
Don’t just focus on the “beach muscles” – get your legs strong as hell from squats, work your back and every muscle you can’t see in the mirror intensely. These are large muscles that contribute to muscle mass and even hyping the metabolism helping you to burn fat around the clock!
Stay tuned for part II plus another kick ass video!
Check out this interview Zach did for Vince and his readers:
Vince: Tell us how you got into training?
Zach: I used to read bodybuilding magazines before I began lifting. My older brother was a real jock and was always buying the magazines, the weights, the dumbbells, the weider arm blaster…. I was impressed with being HUGE. I used to watch the original Incredible Hulk w/Lou Ferrigno.
I thought I was the Hulk, so I always wore green! I would wear swimmies in the pool because I really thought they were MY muscles! Ha Ha, I guess you can say I was addicted to the iron before I even touched it!
Vince: What were you workouts like in the teen age days and how did you get into competitive bodybuilding?
Zach: These workouts were totally off the wall as I would often train 30 days straight without rest days! I often did 1 body part a day so I could do tons of volume. I would 25 – 30 sets per muscle, NO kidding. It wasn’t odd for me to do squats for max sets for 1 hour, then leg press for max sets for an hour. Or for chest I would do the flat bench, incline bench, incline flys, pec deck flys, cable cross over and then dips, 5 sets of each. These were insane, but I had so much passion for lifting that I believed in “the more the better”.
Competitive Bodybuilding happened after high school and I finished wrestling. I competed my sophomore year in college in a natural show to stop the accusations of me doing steroids. I trained so hard and so often that people accused me of being on drugs. To me, this was passion. I loved the movie ‘Pumping Iron’ and when I saw them training for competition and battling on stage I envisioned this as me!
Vince: How did you transition into the strength and conditioning world as a coach?
Zach: In my mid 20’s I began to get the itch to compete in the combat arena again. So, I began training in jiu jitsu and shoot fighting. I was training like a bodybuilder and still getting beaten by those who skinnier and looked much weaker then me. I wound up tearing my ACL and this fired me up BIG time. I had torn my shoulder 2 years earlier while wrestling, and in high school injured my knee. It made me a bit bitter with the relation between bodybuilding and wrestling / combat sports. So I sought out the best of the best to help me teach others in wrestling and combat sports how to avoid the injuries that I experienced.
Vince: What is your training philosophy for building muscle?
Zach: Train heavy, train hard, use the basic lifts and constantly seek to break records and improve these lifts. Eat tons of clean, high quality food and get tons of rest. Back to basics!
Vince: What are the most important rules you must follow to build steel-solid muscle?
Zach: Never to stray from the basic lifts such as the squat, deadlift, bench press, military press, bent over rows, lunges, dips and pull ups. Get plenty of rest and lots of high quality food.
Vince: You work with lots of teenagers - any specific advice for teens on getting strong and big?
Zach: Don’t overtrain! Train 3 x week using an upper / lower split and focus on getting REALLY strong with the basic lifts.
Don’t just focus on the “beach muscles” – get your legs strong as hell from squats, work your back and every muscle you can’t see in the mirror intensely. These are large muscles that contribute to muscle mass and even hyping the metabolism helping you to burn fat around the clock!
Stay tuned for part II plus another kick ass video!
Wednesday, March 4, 2009
Underground Strength Show 117!
Yesterday I posted Episode 118 of the underground strength show and you saw some Underground Coaches going through the paces, well here's how that particular session started!
Get Underground Strength Manual Now... Click Here!
Get Underground Strength Manual Now... Click Here!
Some Underground Q&A W/Zach Even-Esh!
If I wanted to try your style of training, starting from scratch with no materials, what do I need?
First use bodyweight, then barbells and dumbbells. People get confused and think all I use are odd objects. I started out this way because I had no money to buy equipment. Since this was my situation, I MADE equipment.
You need a heavy barbell set and a few dumbbells. After that, you can easily get yourself some free tractor tires, which are awesome for flipping and partner pushing drills.
Most people don’t know that when I finally quit going to traditional gyms, I had a setup in my Dad’s garage:
300 lb barbell set
gun rack
50 and 100 lb dumbbells
utility bench ( I placed a tool box under it for incline presses)
Nothing fancy, but damned good results!
How old – or “trained” – would you want a young athlete (beginning at 12 or so) to be before they start loading their jumps using medicine balls or with light Vertimax resistance? Also, what sort of rep ranges would you use?
At that age, I wouldn’t load the jumps, because it would alter their technique in a fashion not likely to improve performance. Stick with any variation of jumping to improve athleticism:
- jump rope
- box jumps
- jumps over benches - over 1 bench, or multiple benches
- jumps over various sized obstacles
- skipping for height
- jumping for height
Rep ranges would not go higher than 10, and would be as low as 3-5 for some types of jumps. This would depend on the intensity of the jumps, and how close they are to maximal exertion. I’m no expert in plyos, but I know that using moderate intensity jumps is great for developing power and work capacity.
What kind of sled workouts and rest intervals do you use with your beginner athletes?
The sled work I do for my young guys changes depending on whether we’re on grass or cement. It’s very basic – lots of forward dragging, some backward dragging, Prowler pushing (high and low), and if we’re on grass we’ll do bear crawls with the sled. The low prowler push comes close to the bear crawl.
With the young guys I probably do 75% or so forward dragging or pushing, with 25% backward drags. Depending on their physical preparation level, I may add some rowing and lateral drags, but for the most part we just drag away.
Don’t forget that you can also perform upper body work for young athletes – hand over hand pulls are a perfect example. We do this with a 20’ rope, or we attach a bunch of 10’ tow straps together to get 20’-30’ in length.
First use bodyweight, then barbells and dumbbells. People get confused and think all I use are odd objects. I started out this way because I had no money to buy equipment. Since this was my situation, I MADE equipment.
You need a heavy barbell set and a few dumbbells. After that, you can easily get yourself some free tractor tires, which are awesome for flipping and partner pushing drills.
Most people don’t know that when I finally quit going to traditional gyms, I had a setup in my Dad’s garage:
300 lb barbell set
gun rack
50 and 100 lb dumbbells
utility bench ( I placed a tool box under it for incline presses)
Nothing fancy, but damned good results!
How old – or “trained” – would you want a young athlete (beginning at 12 or so) to be before they start loading their jumps using medicine balls or with light Vertimax resistance? Also, what sort of rep ranges would you use?
At that age, I wouldn’t load the jumps, because it would alter their technique in a fashion not likely to improve performance. Stick with any variation of jumping to improve athleticism:
- jump rope
- box jumps
- jumps over benches - over 1 bench, or multiple benches
- jumps over various sized obstacles
- skipping for height
- jumping for height
Rep ranges would not go higher than 10, and would be as low as 3-5 for some types of jumps. This would depend on the intensity of the jumps, and how close they are to maximal exertion. I’m no expert in plyos, but I know that using moderate intensity jumps is great for developing power and work capacity.
What kind of sled workouts and rest intervals do you use with your beginner athletes?
The sled work I do for my young guys changes depending on whether we’re on grass or cement. It’s very basic – lots of forward dragging, some backward dragging, Prowler pushing (high and low), and if we’re on grass we’ll do bear crawls with the sled. The low prowler push comes close to the bear crawl.
With the young guys I probably do 75% or so forward dragging or pushing, with 25% backward drags. Depending on their physical preparation level, I may add some rowing and lateral drags, but for the most part we just drag away.
Don’t forget that you can also perform upper body work for young athletes – hand over hand pulls are a perfect example. We do this with a 20’ rope, or we attach a bunch of 10’ tow straps together to get 20’-30’ in length.
Tuesday, March 3, 2009
Underground Strength Show #118: Overhead and HEAVY!
from Zach Even-Esh via his blog
"Onward and upward we go bruddahs….
The next part of the workout was a couplet or superset:
1 arm dumbbell push press for 3 -5 reps per set
scare crow - face pull combo using rings or blast straps (these can even be done with the climbing ropes I have hanging in the gym)
Check out the previous videos to see how the workout started and progresses.
Heavy overhead work was actually a mainstay in the programs of bodybuilders and lifters alike from the 1960’s and prior. The bench press gained popularity once the golden era of bodybuilding came into life during the 1970’s.
Our overhead work usually is in the lower rep range of 1 - 5 reps, most often 3 - 5 reps.
Check out the beasts, many of them worked up to 85 lb dumbbells and heavier.
Scarey Matt Wichlinski rocked the 150 and 130! That’s SERIOUS STRENGTH!"
"These guys went through some serious program design strategies and methods.
It doesn’t matter so much what you do, as many of us do certain movements, but it’s HOW you put it all together!
Kill it!"
Do You Want The Body of a Gladiator?
Get "Underground Muscle"
Untold Training Secrets of a Renegade NJ Strength Coach
The Underground Strength Manual
"Onward and upward we go bruddahs….
The next part of the workout was a couplet or superset:
1 arm dumbbell push press for 3 -5 reps per set
scare crow - face pull combo using rings or blast straps (these can even be done with the climbing ropes I have hanging in the gym)
Check out the previous videos to see how the workout started and progresses.
Heavy overhead work was actually a mainstay in the programs of bodybuilders and lifters alike from the 1960’s and prior. The bench press gained popularity once the golden era of bodybuilding came into life during the 1970’s.
Our overhead work usually is in the lower rep range of 1 - 5 reps, most often 3 - 5 reps.
Check out the beasts, many of them worked up to 85 lb dumbbells and heavier.
Scarey Matt Wichlinski rocked the 150 and 130! That’s SERIOUS STRENGTH!"
"These guys went through some serious program design strategies and methods.
It doesn’t matter so much what you do, as many of us do certain movements, but it’s HOW you put it all together!
Kill it!"
Do You Want The Body of a Gladiator?
Get "Underground Muscle"
Untold Training Secrets of a Renegade NJ Strength Coach
The Underground Strength Manual
Sunday, March 1, 2009
15 Minute Workouts to Burn Fat and Build Muscle!
From CriticalBench.com, by Zach Even-Esh
Don’t give me that lame excuse, “I don’t have the time to exercise!”
That excuse only works for the weak minded and lazy man. But men have an obligation, or at least they used to have an obligation. Once upon a time, men were obligated to be strong, tough and rugged! Men were not supposed to be fat, flabby, weak and fragile.
In my opinion, a REAL man should be strong and tough. If he isn’t strong, then he needs to do something about it!
If you are reading this article feeling you need to do something about the way you look, think and feel, or maybe you want to improve yourself physically and mentally, then read on my friend. You’re about to discover how short workouts can help you build muscle and burn fat faster than ever before!
Why is the emphasis on short workouts? It’s all about training economics. Time is such as commodity nowadays, everyone is always in a rush, everyone complains about no time, yet we all have the same amount of time, each and every day.
I have no problems relating to the busy guy. I own my own business, work a full time job, I’m married and have a daughter. Although time truly is “free”, I don’t have a whole lot of spare time so I decided to eliminate time wasters in my day. Driving to and from the gym, waiting for equipment at the gym, getting stuck talking to “that guy” again at the gym are all time wasters and if you eliminate these time wasters you can easily add a good hour of extra time to your day to do with as you wish!
In addition, creating your own gym, training in your back yard or at a near by playground allows you the pleasure of getting away from the negative atmosphere found at most gyms and health clubs. You can listen to your own style of music, or no music at all, you never have to wait for equipment and you can dress however you want!
Personally, I make the time to look great and stay in shape, even though I’m married, this doesn’t mean I am going to let myself go (like many other married men) and look like a sack of potatoes. What girl wants to go to the beach with their husband or boyfriend who looks flabby and weak? No need to answer this question, we all KNOW the answer already!
The current program you’re about to see is very powerful but it requires serious effort. The challenges you face with these workouts will not only sculpt your body into a rock hard specimen, but the workouts will also develop your mental toughness and you will carry this “edge” with you everywhere you go. I have seen men improve their relationships, business success and more after only 1 week of these 15 minute muscle building, fat burning workouts! The success you are about to experience goes far beyond the physical realm!
Start with a short warm up to prepare your mind and body consisting of calisthenics for the upper body, lower body and the core. This takes approximately 3 minutes at most and looks like this:
1A) squats x 12 reps
1B) push ups x 12 reps
1C) pull ups x 12 reps
1D) v ups x 15 reps
1E) jumping jacks x 15 reps
1F) mountain climbers x 15 reps
Perform the warm up straight through as a circuit which will also elevates your heart rate. Once the warm up is complete you will be feeling physically and mentally ready to rock n’ roll and train hard! Yes, I did say ‘train hard!”
Intensity is critical if you want results, I will not beat around the bush and tell you that these workouts are easy. They are not easy, in fact, they are tough workouts and will require mental and physical toughness, sweat and perseverance! Building muscle and slicing away unwanted body fat requires effort but the results, as you’re about to experience, are very well worth the sweat and effort!
Most people simply don’t train hard enough to get the results they want. There are no secret exercises and the basics always get the job done. You won’t find special exercises that have never been seen before in the REAL Man workout plan, instead, everything you need to do will be the basic compound exercises which allow you to use heavy weights and work many muscles at once. This is what we call “training economics.”
The workout is performed as a circuit to enable you to keep the pace high and leverage your time. In addition, these workouts will keep your metabolism racing for hours on end after your workout, literally transforming you into a fat burning machine around the clock! All you need to do is choose a few basic movements that work your core, your lower body, and the upper body pushing and pulling muscles.
Don’t worry, your arms will get plenty pumped up for the ladies and the beach if you work the upper body movements with heavy weights, basic exercises and intensity. Movements like parallel bar dips, pull ups / chin ups, push ups, dumbbell benching and dumbbell rows all work the “guns” heavily and will transform those skinny arms into muscular, shirt stretching “guns”! Isolation movements are not as effective for adding muscle or leveraging your time so keep these movements to a minimum.
Try the following workout after your warm up:
1A) mixed grip pull ups (vary grip EVERY set) 2 x max reps
1B) feet elevated push ups 2 x max reps
2A) dumbbell reverse lunges 2 x 8 each leg
2B) standing dumbbell military press 2 x 6 – 8 reps
If you are a beginner, rest 30 seconds after exercise A, then perform exercise B, rest another 30 seconds and keep repeating until the prescribed sets are completed.
If you are more advanced, perform exercises A and B back to back and rest 60 seconds after exercise B. Three days a week should be your target goal for working out, and when you have more time it is perfectly fine to get in a fourth workout of the week. Your fourth workout of the week can be a bodyweight only workout performed for high reps. These short workouts are especially great for Friday’s when you’re in a rush to get home and get ready for a night out on the town or to see your family.
Short workouts also make it more motivating to get in there and workout as opposed to dreading your 60 minute workout that you will be more likely to skip, especially on Fridays!
These powerful, 15 minute workouts solve the all too often excuse, “I don’t have the time to exercise.” Well, now you have the knowledge and you KNOW you have the time, so get busy with it.
Maybe you can help motivate other men into looking the way men are supposed to look!
Get Underground Strength Manual Now... Click Here!
Don’t give me that lame excuse, “I don’t have the time to exercise!”
That excuse only works for the weak minded and lazy man. But men have an obligation, or at least they used to have an obligation. Once upon a time, men were obligated to be strong, tough and rugged! Men were not supposed to be fat, flabby, weak and fragile.
In my opinion, a REAL man should be strong and tough. If he isn’t strong, then he needs to do something about it!
If you are reading this article feeling you need to do something about the way you look, think and feel, or maybe you want to improve yourself physically and mentally, then read on my friend. You’re about to discover how short workouts can help you build muscle and burn fat faster than ever before!
Why is the emphasis on short workouts? It’s all about training economics. Time is such as commodity nowadays, everyone is always in a rush, everyone complains about no time, yet we all have the same amount of time, each and every day.
I have no problems relating to the busy guy. I own my own business, work a full time job, I’m married and have a daughter. Although time truly is “free”, I don’t have a whole lot of spare time so I decided to eliminate time wasters in my day. Driving to and from the gym, waiting for equipment at the gym, getting stuck talking to “that guy” again at the gym are all time wasters and if you eliminate these time wasters you can easily add a good hour of extra time to your day to do with as you wish!
In addition, creating your own gym, training in your back yard or at a near by playground allows you the pleasure of getting away from the negative atmosphere found at most gyms and health clubs. You can listen to your own style of music, or no music at all, you never have to wait for equipment and you can dress however you want!
Personally, I make the time to look great and stay in shape, even though I’m married, this doesn’t mean I am going to let myself go (like many other married men) and look like a sack of potatoes. What girl wants to go to the beach with their husband or boyfriend who looks flabby and weak? No need to answer this question, we all KNOW the answer already!
The current program you’re about to see is very powerful but it requires serious effort. The challenges you face with these workouts will not only sculpt your body into a rock hard specimen, but the workouts will also develop your mental toughness and you will carry this “edge” with you everywhere you go. I have seen men improve their relationships, business success and more after only 1 week of these 15 minute muscle building, fat burning workouts! The success you are about to experience goes far beyond the physical realm!
Start with a short warm up to prepare your mind and body consisting of calisthenics for the upper body, lower body and the core. This takes approximately 3 minutes at most and looks like this:
1A) squats x 12 reps
1B) push ups x 12 reps
1C) pull ups x 12 reps
1D) v ups x 15 reps
1E) jumping jacks x 15 reps
1F) mountain climbers x 15 reps
Perform the warm up straight through as a circuit which will also elevates your heart rate. Once the warm up is complete you will be feeling physically and mentally ready to rock n’ roll and train hard! Yes, I did say ‘train hard!”
Intensity is critical if you want results, I will not beat around the bush and tell you that these workouts are easy. They are not easy, in fact, they are tough workouts and will require mental and physical toughness, sweat and perseverance! Building muscle and slicing away unwanted body fat requires effort but the results, as you’re about to experience, are very well worth the sweat and effort!
Most people simply don’t train hard enough to get the results they want. There are no secret exercises and the basics always get the job done. You won’t find special exercises that have never been seen before in the REAL Man workout plan, instead, everything you need to do will be the basic compound exercises which allow you to use heavy weights and work many muscles at once. This is what we call “training economics.”
The workout is performed as a circuit to enable you to keep the pace high and leverage your time. In addition, these workouts will keep your metabolism racing for hours on end after your workout, literally transforming you into a fat burning machine around the clock! All you need to do is choose a few basic movements that work your core, your lower body, and the upper body pushing and pulling muscles.
Don’t worry, your arms will get plenty pumped up for the ladies and the beach if you work the upper body movements with heavy weights, basic exercises and intensity. Movements like parallel bar dips, pull ups / chin ups, push ups, dumbbell benching and dumbbell rows all work the “guns” heavily and will transform those skinny arms into muscular, shirt stretching “guns”! Isolation movements are not as effective for adding muscle or leveraging your time so keep these movements to a minimum.
Try the following workout after your warm up:
1A) mixed grip pull ups (vary grip EVERY set) 2 x max reps
1B) feet elevated push ups 2 x max reps
2A) dumbbell reverse lunges 2 x 8 each leg
2B) standing dumbbell military press 2 x 6 – 8 reps
If you are a beginner, rest 30 seconds after exercise A, then perform exercise B, rest another 30 seconds and keep repeating until the prescribed sets are completed.
If you are more advanced, perform exercises A and B back to back and rest 60 seconds after exercise B. Three days a week should be your target goal for working out, and when you have more time it is perfectly fine to get in a fourth workout of the week. Your fourth workout of the week can be a bodyweight only workout performed for high reps. These short workouts are especially great for Friday’s when you’re in a rush to get home and get ready for a night out on the town or to see your family.
Short workouts also make it more motivating to get in there and workout as opposed to dreading your 60 minute workout that you will be more likely to skip, especially on Fridays!
These powerful, 15 minute workouts solve the all too often excuse, “I don’t have the time to exercise.” Well, now you have the knowledge and you KNOW you have the time, so get busy with it.
Maybe you can help motivate other men into looking the way men are supposed to look!
Get Underground Strength Manual Now... Click Here!
Thursday, February 26, 2009
Underground Strength Show #115: Intensity
Check out the latest from the Undeground Headquarters as these soon to be Underground Strength Coaches took Zach's athletes to their limits!
For even MORE Intensity, Be Sure to Get Zach's Underground Strength Manual!
For even MORE Intensity, Be Sure to Get Zach's Underground Strength Manual!
Wednesday, February 25, 2009
How To Develop Full Throttle Strength & Power With LESS Training!
Check out this article by Zach Even-Esh about cutting the fat and gettin down with the basics!
It's an OLD technique that many people forget about or completely overlook.
Powerlifters follow this method.
Olympic lifters follow this method.
But why not the men and women who want to get stronger and bigger but don't compete?
This simple method is that of eliminating VARIETY.
That's right. Simply practicing the same movements with different tools over and over and over again. This is a phenomenal way to develop insane levels of strength, more so than you have ever experienced before.
Strength is a skill. Want to improve your "skill" in strength, practice the same BIG lifts over and over again.
Speak to the strongest men and women out there and it's not odd to hear about them performing high volume with very low reps in one or two exercises over and over.
By now, you have likely heard my story of George, the strongest and most jacked up dude at the local YMCA back when I was 13, and back when that was a hard core gym, George did 1 or 2 movements every workout with heavy volume. He was light years ahead of the rest of us and his results proved it!
For example, you might do endless sets of squats in one workout, handstand push ups, military presses, bench pressing, power or hang cleans or pistols.
I recently had a workout like this utilizing the same movement, but changing the training tool.
The workout was entirely consisted of the power or hang clean variations, with one of the barbell lifts also being a power high pull, off the ground each rep, with very heavy loads.
The workout felt great and I felt myself getting into the grove better and better with every set of every exercise. The workload placed on my legs, back and shoulders was tremendous to say the least.
Here was my workout:
Double dumbbell hang clean: 20, 40, 60 and 80 lbs: 5 - 10 reps per set
BB hang clean 135 lbs: 2 x 10 / no rest between reps, each rep was very ballistic and aggressive.
1 arm KB clean 70 & 88 lbs, 5 reps each arm
1 arm dumbbell hang clean 80 and 105 lbs x 5 each arm
1 arm DB high pull from the floor each rep, 150 lbs: 5 x 1 each arm, no rest between hands or sets.
Now it's your turn to start removing all the excess from your program and only focusing on the BIG stuff that produces the hardest hitting results.
Why do you think the old school strongmen and wrestlers were pressing dumbbells overhead that were well over 150 lbs? It wasn't because of their natural strength, that's for sure!
They practiced their skill, over and over again.
Now it's your turn! Choose 2 or 3 movements from each category below. Then, dedicate to those BIG movements ad watch your strength and muscle gains soar like never before!
Four Categories:
squat / deadlift (deadlift, box squat, zercher squat)
upper body push (handstand push ups, overhead presses, bench press, floor press)
upper body pull (weighted pull ups, barbell rows, dumbbell rows)
full body lift (Turkish get ups, clean & press, sandbag shouldering)
Pick one or two exercises and work them till they work you to the maximum. It's time go hard and go heavy or GO HOME!
dudes (and dudettes), bottom line is that you need to train like an ANIMAL and Zach's underground methods are just what the doctor ordered. Check out
Zach's Underground Manual!
It's an OLD technique that many people forget about or completely overlook.
Powerlifters follow this method.
Olympic lifters follow this method.
But why not the men and women who want to get stronger and bigger but don't compete?
This simple method is that of eliminating VARIETY.
That's right. Simply practicing the same movements with different tools over and over and over again. This is a phenomenal way to develop insane levels of strength, more so than you have ever experienced before.
Strength is a skill. Want to improve your "skill" in strength, practice the same BIG lifts over and over again.
Speak to the strongest men and women out there and it's not odd to hear about them performing high volume with very low reps in one or two exercises over and over.
By now, you have likely heard my story of George, the strongest and most jacked up dude at the local YMCA back when I was 13, and back when that was a hard core gym, George did 1 or 2 movements every workout with heavy volume. He was light years ahead of the rest of us and his results proved it!
For example, you might do endless sets of squats in one workout, handstand push ups, military presses, bench pressing, power or hang cleans or pistols.
I recently had a workout like this utilizing the same movement, but changing the training tool.
The workout was entirely consisted of the power or hang clean variations, with one of the barbell lifts also being a power high pull, off the ground each rep, with very heavy loads.
The workout felt great and I felt myself getting into the grove better and better with every set of every exercise. The workload placed on my legs, back and shoulders was tremendous to say the least.
Here was my workout:
Double dumbbell hang clean: 20, 40, 60 and 80 lbs: 5 - 10 reps per set
BB hang clean 135 lbs: 2 x 10 / no rest between reps, each rep was very ballistic and aggressive.
1 arm KB clean 70 & 88 lbs, 5 reps each arm
1 arm dumbbell hang clean 80 and 105 lbs x 5 each arm
1 arm DB high pull from the floor each rep, 150 lbs: 5 x 1 each arm, no rest between hands or sets.
Now it's your turn to start removing all the excess from your program and only focusing on the BIG stuff that produces the hardest hitting results.
Why do you think the old school strongmen and wrestlers were pressing dumbbells overhead that were well over 150 lbs? It wasn't because of their natural strength, that's for sure!
They practiced their skill, over and over again.
Now it's your turn! Choose 2 or 3 movements from each category below. Then, dedicate to those BIG movements ad watch your strength and muscle gains soar like never before!
Four Categories:
squat / deadlift (deadlift, box squat, zercher squat)
upper body push (handstand push ups, overhead presses, bench press, floor press)
upper body pull (weighted pull ups, barbell rows, dumbbell rows)
full body lift (Turkish get ups, clean & press, sandbag shouldering)
Pick one or two exercises and work them till they work you to the maximum. It's time go hard and go heavy or GO HOME!
dudes (and dudettes), bottom line is that you need to train like an ANIMAL and Zach's underground methods are just what the doctor ordered. Check out
Zach's Underground Manual!
Tuesday, February 24, 2009
Underground Training For Baseball Players!
Ok, not JUST for baseball players, but check out these 2 videos as Zach takes some baseball players through basic tumbling and bodyweight drills that are EXCELLENT for overall athleticism!
Do yourself a HUGE favor and get Zach's Underground Manual!
Do yourself a HUGE favor and get Zach's Underground Manual!
Get Crazy Strong and In Great Condition With This Combo!
No Sandbag? No Problem! You can do the same movement with a barbell, dumbbells, kettlebells, your girlfriend, you name it!
Don't Miss Out On This Crazy Offer...Get The Underground Manaul TODAY!
Monday, February 23, 2009
3 Exercises to JACK YOU UP!
Lets face it, if you want something that you've never had then you have to be willing to do something you've never done. Zach's underground methods are your unconventional KEYS to your success to building muscle, getting stronger, and killing it on the mats or in the cage!
If you want more underground secrets, you need to get Zach's Underground Strength Manual. Bottom Line.
If you want more underground secrets, you need to get Zach's Underground Strength Manual. Bottom Line.
A Killer Upperbody Movement!
Check out Zach in his Underground Gym showing a crazy push up variation that will sky rockety your core and all around upperbody strength. If you're a combat athlete, being able to handle your bodyweight is CRUCIAL to your success!
Get Underground Strength Manual Now... Click Here!
Get Underground Strength Manual Now... Click Here!
Sunday, February 22, 2009
Playground Workout!
Playgrounds nowadays seem to be filled with trash. Yep, you heard me correctly. Or shall I say, “read” me correctly
I see trash hanging out at playgrounds, sitting on the monkey bars, smoking cigarettes, writing with marker on the park benches or picnic tables, throwing garbage on the ground and completely abusing the outdoors.
I feel playgrounds are like the lost gems of strength. I have gotten some of my best every workouts by bringing a kettlebell, sandbag and sled to the local playground.
The freedom is truly endless, there are no rules, no crappy music to stop my thunder, fresh air to breathe compared to the dead air of the uninspiring gym crowded with wimps, cry babies and cell phone lovers.
I mean, come on now, how the heck can you get psyched to squat 400 lbs when you’re on the phone with your buddy right before your set?
I throw my kettlebell around, push, pull, carry and yes, I did say throw. Throwing kettlebells is awesome for developing power. You can’t throw a kettlebell around when I’m in a crowded stinkin’ gym, right?
Then we’ve got pull up bars, parallel bars, picnic tables, stones and open terrain. Just imagine the kick butt training you can let loose with when the possibilities are wide open!
Try this playground workout and let me know how it goes for you.
And, I don’t have to remind you to shut off your cell phone do I?
Didn’t think so, let’s get busy!
1A) sandbag zercher squat 3 x 10
1B) mixed grip pull ups 3 x max
2A) sandbag walking lunges 2 x 20
2B) hand walking on parallel bars 2 x back and forth x 1
2C) recline rowing on parallel bars 2 x max reps
3) car / truck push in parking lot 3 x 200’
That workout oughtta kick your butt thoroughly
Hey, that’s what I’m here for!
More Underground Secrets Here!
I see trash hanging out at playgrounds, sitting on the monkey bars, smoking cigarettes, writing with marker on the park benches or picnic tables, throwing garbage on the ground and completely abusing the outdoors.
I feel playgrounds are like the lost gems of strength. I have gotten some of my best every workouts by bringing a kettlebell, sandbag and sled to the local playground.
The freedom is truly endless, there are no rules, no crappy music to stop my thunder, fresh air to breathe compared to the dead air of the uninspiring gym crowded with wimps, cry babies and cell phone lovers.
I mean, come on now, how the heck can you get psyched to squat 400 lbs when you’re on the phone with your buddy right before your set?
I throw my kettlebell around, push, pull, carry and yes, I did say throw. Throwing kettlebells is awesome for developing power. You can’t throw a kettlebell around when I’m in a crowded stinkin’ gym, right?
Then we’ve got pull up bars, parallel bars, picnic tables, stones and open terrain. Just imagine the kick butt training you can let loose with when the possibilities are wide open!
Try this playground workout and let me know how it goes for you.
And, I don’t have to remind you to shut off your cell phone do I?
Didn’t think so, let’s get busy!
1A) sandbag zercher squat 3 x 10
1B) mixed grip pull ups 3 x max
2A) sandbag walking lunges 2 x 20
2B) hand walking on parallel bars 2 x back and forth x 1
2C) recline rowing on parallel bars 2 x max reps
3) car / truck push in parking lot 3 x 200’
That workout oughtta kick your butt thoroughly
Hey, that’s what I’m here for!
More Underground Secrets Here!
Friday, February 20, 2009
Underground Strength Show #80!
Those Battling Ropes are BRUTUL for upperbody power endurance and crazy grip strength!
THE.UNDERGROUND.MANUAL.
THE.UNDERGROUND.MANUAL.
Underground Strength Show #79!
More ACTION from the UNDERGROUND! You can't fake the funk with the Prowler!
How Combat Athletes Can Effectively Use Kettlebells and The Grappler
by Zach Even-Esh
There have been many questions with regards to the use of The Grappler & Russian Kettlebells. I am going to discuss exactly how I train my athletes (mainly grapplers & football players) with these two tools. I call them “tools” because they are only a part of the arsenal of weapons we use. Too often a strength or performance coach gets carried away with one or two training styles or modalities and over uses them.
One thing that immediately comes to my attention is all the questions about Russian Kettlebells, specifically, where & when in a workout should they be used for the best effect. I am not one for following the “rules” when it comes to training; every time I follow the so called rules I lose the creativity that comes along with coaching and ultimately hold back the true potential of an athlete. Some coaches emphasize using Kettlebells first in a workout since it is considered speed or dynamic work while others emphasize using them last as a “finisher”. Experiment and research yourself to find what works best for you & your athletes.
We use them sometimes in the beginning, middle and / or end of a work out. We do emphasize using variety in the movements, poundages used, sets, and reps just as you would vary your max effort exercises. Exercises such as high rep snatches can be brutal on the CNS so we take care in using them less often unless we see an athlete is consistently progressing with them.
Here is a list of our favorite exercises with Russian Kettlebells (all of these exercises have many variations, some of which are done with one arm at a time, others done two hands on one kettlebell and others done in doubles – holding two kettlebells):
1. Swings
2. Cleans
3. Clean & Press
4. Snatch
5. Squat
6. Lunges
7. Floor Presses
8. Rows
One of our favorite and most effective exercises has been the simplest of them all, the Kettlebell swing. We perform these either with two or one hand at a time using one kettlebell or we use two kettlebells at the same time which provides a tremendous stretch reflex at the bottom! We do these sometimes in the beginning of a workout, or the end, or both! This is an awesome exercise for developing the posterior chain as well as teaching an athlete how to explode through with the hips. The great thing about Russian Kettlebells is that most of the exercises require speed and power. Doing a snatch, clean or swing slowly will most often not allow the exercise to be completed. For young athletes this is great because it teaches them how to be aggressive with the weights which some kids simply do not understand or know how to do. In turn this helps transfer to more power & speed during competition.
Another regular exercise we use with the Kettlebells are the one arm clean and the double clean. Once again, these are great for developing speed and power through the hips as well as giving us another way to attack the posterior chain. For grapplers and fighters we sometimes perform high reps on the swing (20 – 40 reps) and the clean (12 – 20 reps) as well as doing combo exercises with the Kettlebells. A sample combo exercise would be the clean & squat or the clean, squat & press. The combo exercises are great for integarating full body loading and done with high reps will test the will of any combat athlete.
Here are some of the less traditional exercises we do with Russian Kettlebells that you may find useful in your own training program:
• Kettlebell Walks: There is the rack walk, overhead walk and of course the farmer carry.
• Rack Walk: Using 1 or 2 kettlebells, clean the weight (rack position) and walk for distance or time. Using two kettlebells is more effective and they are awesome for the abs and lower back as well as great for raising GPP.
• Overhead Walk: Simply press 1 or 2 kettlebells overhead and then walk slowly. These are very challenging and will work the hell out of your lower back, abdominals, shoulders & triceps.
• Farmer Walk: You know the drill with these – grab em’ and go! Great for improving GPP while working grip at the same time. The thick handles lend themselves greatly for improving grip. The only draw back is you need the heavier kettlebells for this exercise.
What about specific sets, reps, etc. you are probably asking? We have no specific pattern that we stick to regularly. We might do ten sets of 1 rep in the clean and press with a heavy weight, one arm after the other never resting between sets. Other times we perform a variety of exercises in circuit fashion for an “extra workout” to raise GPP.
Here is one way we have used Kettlebells in a workout. We start the workout with a mix of movement activity (rope jumping), calisthenics and jump stretch band work using various pull motions. This warm up is approximately 5 minutes in duration. We then move to a variation of the swing doing 2 – 4 sets of 10 – 15 reps. After the swing we perform a max effort, perhaps a dead lift or flat bench, and perform on average 7 sets of 2 – 5 reps per set. We then go on and perform assistance exercises or do another kettlebell exercise. We might do high rep kettlebell snatches for 3 reps per arm, alternating back and forth with no rest for 4 – 6 minutes non stop. Or, we might perform a circuit of kettlebell exercises: 1 arm swing for 5 reps, 1 arm push press for 5 reps, 1 arm snatch for 3 reps, 1 arm row for 5 reps and then squats holding the kettlebell at chin level with both hands for 5 reps. With out rest, we repeat the circuit on the other side of the body.
Once again, the above is just one example of using kettlebells in a workout. There are times when our workouts only include swings and no other kettlebell exercises. Keep in mind that they are an effective tool that will certainly add to your overall effectiveness of becoming a better athlete or stronger lifter. Apply the principles of variety just as you vary your max effort and assistance exercises and the rewards will be even greater!
During the warmer months we train at the park and bring a sled and two kettlebells and get an entire workout with just these two items. Regardless of your focus; power lifting or sport, you can benefit greatly from Kettlebells. They are great for power (especially through the hips), raising GPP and they are very versatile. Start off purchasing only one kettlebell, not a pair. When you are easily cranking out reps in all exercises, purchase the next heaviest kettlebell. When you are ready to purchase a pair, try purchasing the weight that you feel is moderately difficult. Once you start using two kettlebells at once each exercise intensifies greatly so purchasing the heaviest kettlebell you can handle is not the best move. Yes, they are expensive so this is a very economical approach to purchasing kettlebells and getting maximum usage from them.
Another question I often see posted is with regards to the use of Westside’s Grappler. Before I purchased the grappler I was swaying between a Landmine as well. I spoke with Louie and he threw out a load of exercises that can be done with the Grappler. In addition, my facility is very small and with the need to maximize space the Grappler was going to allow me to work the entire body while allowing me to store it out of the way when we do other training. The Grappler is practically a gym in itself. Louie told me about how he would have his MMA fighters use it for up to 5 – 6 minutes non stop. At first thought you think what the hell can I do for 6 minutes, only shoulder presses? Yes, we do shoulder presses, pushing both bars up simultaneously, other times one at a time, and other times in see saw fashion which really attacks the upper back as well! We use heavy weights and light weights, and sometimes we only use the bar!
You can also perform front squats with both bars in the grappler, or use only one bar at a time. Squat with the hands holding the bars against the body or overhead, or do a squat and shoulder press combo! Heavy weights for pressing and squatting will require a partner so you can lift one bar and your partner hands you the other bar.
A favorite exercise is doing T Bar rows on the grappler. The t bar handle has a variety of different grips to grab from so your variety is great here. We keep the base of the Grappler pressed against the bottom of our power rack to avoid it from moving back during the exercise. We use 35 lb plates here for a little more range of motion. I have used up to six 35 lb plates on this bad boy. Heck, pile it up with 45 lb plates if you want to! We use reverse grips, neutral grip, and various positions of over hand grips for the T Bar. You can also perform one arm rows with the bar, grabbing the sleeve of the Olympic bar which also helps work the grip as well as the back.
You have very likely watched Chuck Vogelpohl performing RDL’s on the Grappler. You can do those as well! Another interesting movement is the rotational movement, sometimes called the Russian Twist. We do these in a very explosive manner with all our athletes. Louie gave me an idea which was that of draping chains over the bar and then having them do the rotations. The constant maneuvering of the chains will surely attack the body in ways you never imagined!
Some other exercises that can be used are floor presses! You heard me right, and these are pretty dam cool. We do these one arm at a time and you can load up some good weight here using 25 or 35 lb plates. Creativity is key when using Russian Kettlebells and The Grappler. They are an awesome addition to any workout program due to the benefits you can reap from them as well as all the versatility. Louie once said to me, “It’s all the stupid shit I do that makes me stronger.” Well, I am not so sure that Kettlebells and the Grappler are considered stupid shit, but they WILL improve your game in countless ways if you decide to invest in either product!
Tons More Quality Info Like This Here!
There have been many questions with regards to the use of The Grappler & Russian Kettlebells. I am going to discuss exactly how I train my athletes (mainly grapplers & football players) with these two tools. I call them “tools” because they are only a part of the arsenal of weapons we use. Too often a strength or performance coach gets carried away with one or two training styles or modalities and over uses them.
One thing that immediately comes to my attention is all the questions about Russian Kettlebells, specifically, where & when in a workout should they be used for the best effect. I am not one for following the “rules” when it comes to training; every time I follow the so called rules I lose the creativity that comes along with coaching and ultimately hold back the true potential of an athlete. Some coaches emphasize using Kettlebells first in a workout since it is considered speed or dynamic work while others emphasize using them last as a “finisher”. Experiment and research yourself to find what works best for you & your athletes.
We use them sometimes in the beginning, middle and / or end of a work out. We do emphasize using variety in the movements, poundages used, sets, and reps just as you would vary your max effort exercises. Exercises such as high rep snatches can be brutal on the CNS so we take care in using them less often unless we see an athlete is consistently progressing with them.
Here is a list of our favorite exercises with Russian Kettlebells (all of these exercises have many variations, some of which are done with one arm at a time, others done two hands on one kettlebell and others done in doubles – holding two kettlebells):
1. Swings
2. Cleans
3. Clean & Press
4. Snatch
5. Squat
6. Lunges
7. Floor Presses
8. Rows
One of our favorite and most effective exercises has been the simplest of them all, the Kettlebell swing. We perform these either with two or one hand at a time using one kettlebell or we use two kettlebells at the same time which provides a tremendous stretch reflex at the bottom! We do these sometimes in the beginning of a workout, or the end, or both! This is an awesome exercise for developing the posterior chain as well as teaching an athlete how to explode through with the hips. The great thing about Russian Kettlebells is that most of the exercises require speed and power. Doing a snatch, clean or swing slowly will most often not allow the exercise to be completed. For young athletes this is great because it teaches them how to be aggressive with the weights which some kids simply do not understand or know how to do. In turn this helps transfer to more power & speed during competition.
Another regular exercise we use with the Kettlebells are the one arm clean and the double clean. Once again, these are great for developing speed and power through the hips as well as giving us another way to attack the posterior chain. For grapplers and fighters we sometimes perform high reps on the swing (20 – 40 reps) and the clean (12 – 20 reps) as well as doing combo exercises with the Kettlebells. A sample combo exercise would be the clean & squat or the clean, squat & press. The combo exercises are great for integarating full body loading and done with high reps will test the will of any combat athlete.
Here are some of the less traditional exercises we do with Russian Kettlebells that you may find useful in your own training program:
• Kettlebell Walks: There is the rack walk, overhead walk and of course the farmer carry.
• Rack Walk: Using 1 or 2 kettlebells, clean the weight (rack position) and walk for distance or time. Using two kettlebells is more effective and they are awesome for the abs and lower back as well as great for raising GPP.
• Overhead Walk: Simply press 1 or 2 kettlebells overhead and then walk slowly. These are very challenging and will work the hell out of your lower back, abdominals, shoulders & triceps.
• Farmer Walk: You know the drill with these – grab em’ and go! Great for improving GPP while working grip at the same time. The thick handles lend themselves greatly for improving grip. The only draw back is you need the heavier kettlebells for this exercise.
What about specific sets, reps, etc. you are probably asking? We have no specific pattern that we stick to regularly. We might do ten sets of 1 rep in the clean and press with a heavy weight, one arm after the other never resting between sets. Other times we perform a variety of exercises in circuit fashion for an “extra workout” to raise GPP.
Here is one way we have used Kettlebells in a workout. We start the workout with a mix of movement activity (rope jumping), calisthenics and jump stretch band work using various pull motions. This warm up is approximately 5 minutes in duration. We then move to a variation of the swing doing 2 – 4 sets of 10 – 15 reps. After the swing we perform a max effort, perhaps a dead lift or flat bench, and perform on average 7 sets of 2 – 5 reps per set. We then go on and perform assistance exercises or do another kettlebell exercise. We might do high rep kettlebell snatches for 3 reps per arm, alternating back and forth with no rest for 4 – 6 minutes non stop. Or, we might perform a circuit of kettlebell exercises: 1 arm swing for 5 reps, 1 arm push press for 5 reps, 1 arm snatch for 3 reps, 1 arm row for 5 reps and then squats holding the kettlebell at chin level with both hands for 5 reps. With out rest, we repeat the circuit on the other side of the body.
Once again, the above is just one example of using kettlebells in a workout. There are times when our workouts only include swings and no other kettlebell exercises. Keep in mind that they are an effective tool that will certainly add to your overall effectiveness of becoming a better athlete or stronger lifter. Apply the principles of variety just as you vary your max effort and assistance exercises and the rewards will be even greater!
During the warmer months we train at the park and bring a sled and two kettlebells and get an entire workout with just these two items. Regardless of your focus; power lifting or sport, you can benefit greatly from Kettlebells. They are great for power (especially through the hips), raising GPP and they are very versatile. Start off purchasing only one kettlebell, not a pair. When you are easily cranking out reps in all exercises, purchase the next heaviest kettlebell. When you are ready to purchase a pair, try purchasing the weight that you feel is moderately difficult. Once you start using two kettlebells at once each exercise intensifies greatly so purchasing the heaviest kettlebell you can handle is not the best move. Yes, they are expensive so this is a very economical approach to purchasing kettlebells and getting maximum usage from them.
Another question I often see posted is with regards to the use of Westside’s Grappler. Before I purchased the grappler I was swaying between a Landmine as well. I spoke with Louie and he threw out a load of exercises that can be done with the Grappler. In addition, my facility is very small and with the need to maximize space the Grappler was going to allow me to work the entire body while allowing me to store it out of the way when we do other training. The Grappler is practically a gym in itself. Louie told me about how he would have his MMA fighters use it for up to 5 – 6 minutes non stop. At first thought you think what the hell can I do for 6 minutes, only shoulder presses? Yes, we do shoulder presses, pushing both bars up simultaneously, other times one at a time, and other times in see saw fashion which really attacks the upper back as well! We use heavy weights and light weights, and sometimes we only use the bar!
You can also perform front squats with both bars in the grappler, or use only one bar at a time. Squat with the hands holding the bars against the body or overhead, or do a squat and shoulder press combo! Heavy weights for pressing and squatting will require a partner so you can lift one bar and your partner hands you the other bar.
A favorite exercise is doing T Bar rows on the grappler. The t bar handle has a variety of different grips to grab from so your variety is great here. We keep the base of the Grappler pressed against the bottom of our power rack to avoid it from moving back during the exercise. We use 35 lb plates here for a little more range of motion. I have used up to six 35 lb plates on this bad boy. Heck, pile it up with 45 lb plates if you want to! We use reverse grips, neutral grip, and various positions of over hand grips for the T Bar. You can also perform one arm rows with the bar, grabbing the sleeve of the Olympic bar which also helps work the grip as well as the back.
You have very likely watched Chuck Vogelpohl performing RDL’s on the Grappler. You can do those as well! Another interesting movement is the rotational movement, sometimes called the Russian Twist. We do these in a very explosive manner with all our athletes. Louie gave me an idea which was that of draping chains over the bar and then having them do the rotations. The constant maneuvering of the chains will surely attack the body in ways you never imagined!
Some other exercises that can be used are floor presses! You heard me right, and these are pretty dam cool. We do these one arm at a time and you can load up some good weight here using 25 or 35 lb plates. Creativity is key when using Russian Kettlebells and The Grappler. They are an awesome addition to any workout program due to the benefits you can reap from them as well as all the versatility. Louie once said to me, “It’s all the stupid shit I do that makes me stronger.” Well, I am not so sure that Kettlebells and the Grappler are considered stupid shit, but they WILL improve your game in countless ways if you decide to invest in either product!
Tons More Quality Info Like This Here!
Thursday, February 19, 2009
One Brutal Complex!
Check out this post from Zach Even Esh detailing on of his brutal complexes that he puts his athletes (and himself!) through...
If you’ve got a dumbbell or a kettlebell, you’ve got to test yourself by trying to make it one round with this complex. It’s a rough one, but you’ll pat yourself on the back plenty of times if you make it through this complex. I’ve had a few young guys perform this complex for 6 minutes non stop to simulate a wrestling match. It’s pretty freaky to watch them get in their own zone and get into this world of their own.
Do all movements for 6 reps if it’s a one arm movement, 12 reps for a 2 arm movement. Always start with your non dominant side, then your dominant side.
For example I am a right, so I’ll do 6 reps of 1 arm snatches left, then right, then progress to next movement with out placing the bell down.
1) 1 arm snatch
2) 1 arm clean and press
3) 2 hand squat x 12 reps
4) 2 hand lunge (any direction / style: forwards, reverse, walking, lateral) x 6 ea. Leg
5) 1 hand high pull – squat combo
6) 1 arm row
7) Turkish Get Up x 6 each side
8) 2 hand swing
9) 2 hand burpee + dead lift (these work well w/kettlebells)
The athletes who were able to complete this complex, or go through it for more than 3 or 4 minutes were able to do one very important thing, and that is they controlled their breathing.
It seemed almost like a meditation of sorts, and it definitely takes practice. I plan on practicing my breathing on a regular basis, trying to achieve calmness within while still maintaining my intensity. I have found that is having a positive carry over to my grappling as well.
My problem before was applying my relentless attack which came from being a wrestler. This got me into a lot of trouble on the mat (for example, “TAP, TAP!!”) while grappling. So you see, you can take bits & pieces from all forms of training and apply them to your life AND grappling. Stretching, energy system training, complexes, etc. – focus on controlling your breathing, or, transform this training into your own meditation.
I’m about to go and do some stretching right now as a matter of fact. It’s always better to be able to perform as well (if not better) than you look. So do your best to attain a variety of attributes and characteristics to make you a better Grappler!
For More Info Like This From Zach Be Sure To Get His Underground Strength Manual!
If you’ve got a dumbbell or a kettlebell, you’ve got to test yourself by trying to make it one round with this complex. It’s a rough one, but you’ll pat yourself on the back plenty of times if you make it through this complex. I’ve had a few young guys perform this complex for 6 minutes non stop to simulate a wrestling match. It’s pretty freaky to watch them get in their own zone and get into this world of their own.
Do all movements for 6 reps if it’s a one arm movement, 12 reps for a 2 arm movement. Always start with your non dominant side, then your dominant side.
For example I am a right, so I’ll do 6 reps of 1 arm snatches left, then right, then progress to next movement with out placing the bell down.
1) 1 arm snatch
2) 1 arm clean and press
3) 2 hand squat x 12 reps
4) 2 hand lunge (any direction / style: forwards, reverse, walking, lateral) x 6 ea. Leg
5) 1 hand high pull – squat combo
6) 1 arm row
7) Turkish Get Up x 6 each side
8) 2 hand swing
9) 2 hand burpee + dead lift (these work well w/kettlebells)
The athletes who were able to complete this complex, or go through it for more than 3 or 4 minutes were able to do one very important thing, and that is they controlled their breathing.
It seemed almost like a meditation of sorts, and it definitely takes practice. I plan on practicing my breathing on a regular basis, trying to achieve calmness within while still maintaining my intensity. I have found that is having a positive carry over to my grappling as well.
My problem before was applying my relentless attack which came from being a wrestler. This got me into a lot of trouble on the mat (for example, “TAP, TAP!!”) while grappling. So you see, you can take bits & pieces from all forms of training and apply them to your life AND grappling. Stretching, energy system training, complexes, etc. – focus on controlling your breathing, or, transform this training into your own meditation.
I’m about to go and do some stretching right now as a matter of fact. It’s always better to be able to perform as well (if not better) than you look. So do your best to attain a variety of attributes and characteristics to make you a better Grappler!
For More Info Like This From Zach Be Sure To Get His Underground Strength Manual!
Man Vs. Prowler
Prowler wins.
Check out this sick video from the Underground Headquarters...you gotta want it. BAD!!!
If You're Tired Of Training Like A Wimp and Want a Program That Gets REAL Results, Get The Underground Strength Manual TODAY!
Check out this sick video from the Underground Headquarters...you gotta want it. BAD!!!
If You're Tired Of Training Like A Wimp and Want a Program That Gets REAL Results, Get The Underground Strength Manual TODAY!
Wednesday, February 18, 2009
Another Underground Strength Show!
Speaking of Coach Reeve, here's an underground session by Zach inspired by the man himself. One arm dumbbell benches supersetted with pull ups is an upperbody annihilator!
Be Sure To Check Out Zach's Underground Manual HERE!
Be Sure To Check Out Zach's Underground Manual HERE!
Underground Strength Show #78!
Check out these beasts killing it with some kettlebell clean and presses, rope pull uos, dumbbell rows, and ring push ups!
TAKE ACTION NOW AND GET THE UNDERGROUND STRENGTH MANUAL!
TAKE ACTION NOW AND GET THE UNDERGROUND STRENGTH MANUAL!
Ethan Reeve Interview!
For those of you don't know, Ethan Reeve is the strength and conditioning coach @ Wake Forest University and is as Underground as they come. His training methods, much like the ones used in the
Underground Strength Manual have been getting his wrestlers, rowers, and football players brutually strong for YEARS. Check out this interview done by Zach-Even-Esh...
1) Coach Reeve, thank you for taking the time out of your busy schedule to talk to us. You have been a highly successful wrestler, wrestling coach and a ground breaking strength coach. With what you see regarding the physical strengths / weaknesses of your incoming college freshman, how would you train a high school athlete (focusing more on wrestlers & football players) to better prepare them for D 1 sports?
Coach Reeve: Yes, I wrestled at the University of Tennessee from 1973-77. Although I was not an NCAA Champion I was a 4-time Southeastern Conference Champion and a 2-time NCAA All-American. Fortunately, I was privileged to have been an assistant wrestling coach under some great coaches at the University of Tennessee (Gray Simons), Oklahoma State University (Tommy Chesbro), Ohio University (Harry Houska) and Clemson University (Eddie Griffin). Eventually I landed the Head Wrestling coach position at the University of Tennessee @ Chattanooga where I coached from 1984-1990. We had five Southern Conference Championship teams in six years. I loved coaching wrestling and still miss it. However, I really enjoy training all sorts of sport athletes. The main thing I enjoyed about coaching wrestling was the training in the wrestling room. That is why it was such an easy transition to strength coaching because I just love training athletes and helping them become champions. Hard, smart work is the answer to success!
Basically, we are at the mercy of the athletes that are given to us by our sport coaches in recruiting. Our job, as strength coaches, is to "maximize" the athletic potential of each and every athlete we work with. We trust our sport coaches to identify the athletes they feel can help our university have success in that particular sport. Sport coaches, like NFL scouts, will look at film and visit the players and see how they perform at practice and in competition. An athlete can have great results in the "combine" but not perform well in competition. If the athletes do not succeed in their sport under competitive situations then they will be overlooked in the recruiting process no matter how well they test in the strength room or combine. What coaches need are athletes that perform well in competition. We do not emphasize numbers in testing in the strength room or speed and agility tests. We look for adequate strength, power, speed and athleticism. If the athletes given to us do not meet our standards then it is our job to get them to those minimum standards. It is the athlete's choice to go beyond those standards and succeed at a higher level on the field of competition.
How we break the body and its movements down is like this:
Total Body Power
1. Power Clean-301 lbs.
2. Power Clean-n-Jerk-242 lbs.
Total Body Strength
1. Deadlift-401 lbs.
2. Power Shrug (Pulls)
Hip and Knee Extension
1. Front Squat-308 lbs./Back Squat-352 lbs. Both squats are well below parallel!
2. Lunge -242 lbs. for 2+2RM
Hip Extension Power
1. Hang Clean-308 lbs.
2. Hang Snatch
Hip Extension Strength
1. Romanian Dead Lifts (Rdls)
2. Good Mornings
Upper Body Pressing
1. Standing Press-198 lbs.
2. Bench-300 lbs.-325 lbs-350 lbs. (depending on position)
One-Arm Upper Body Pressing
1. DB Bench-(125 lbs. for 5+5RM)
2. KB Standing Press
Upper Body Pulling
1. Chins
2. Bent Rows
We feel it is very important for athletes to be athletic while they are getting stronger and more powerful. What is athletic? Great athletes do something that marginal athletes don't do. The great athletes make the skill of their sport look easy. How does this happen? Thousands upon thousands of repetitions of the skill of their sport at the speed needed in competition! We believe in making our athletes athletic by doing athletic lifts instead of isolation lifts during our team workouts. An athletic skill, like an athletic lift, is the incorporation of all your joints, muscles, tendons and ligaments together in a natural and many times explosive fashion. Therefore the best way to train athletes is in the standing position. What are the athletic lifts? Cleans, squats, snatches, presses, pushups, sled pushes, sled pulls, tire flips, farmer walks, etc. are athletic lifts. What are the implements used by our athletes? Olympic barbells, bumper plates, kettlebells, dumbbells, sand bags, 300 lbs. wooden sleds, chin bars, dip bars, benches, and power bars.
Our recommendation to incoming freshmen is to do athletic movements and athletic lifts. Don't be so concerned about the amount of weight right away. Work on technique through a full range of motion and the speed of bar movement. Learn how to tumble (forward rolls, diving rolls, backward rolls, back rolls to handstands, bear crawls, crab crawls, seat rolls, etc.). Tumbling is one of the best ways to develop kinesthetic and spatial awareness for all sports.
Learn how to do agility drills. What is agility? Agility has three main components: 1) change of speed 2) change of direction and 3) change of levels all within the same drill. Athletes must know what good position is for an athlete. The athletic position for most standup power sports is with your hips bent (down), feet shoulder width apart, on the balls of the feet, natural curve in lower back and with knees bent. One of the worst positions for an athlete (other than a jiu jitsuu grappler) is on their back. What we did with our wrestlers every day in practice is spend at least 5 minutes drilling a Bad to Good Position Drill. This drill entails, on the coaches' whistle, having your athletes go from different bad positions up to their feet in the athletic position while moving their hands and feet when they get there. Some bad positions are: 1) back, 2) belly, 3) side, 4) butt, 5) hands and knees and 6) knees. The object is to go from the poor position and get to the athletic stance, with motion, as quickly as possible. The slower, less athletic athletes will get there slower.
2) With the experience & knowledge you have gained in the past years as the head strength coach at Wake Forest, what have you learned or implemented differently that you wish you would have done when you had wrestlers in your strength room (for those who don't know, Wake Forest does not have a wrestling program) at your previous coaching positions?
Coach Reeve: We do not have a wrestling program here at Wake Forest. I wish we did! I'm not sure I would have trained wrestlers a whole lot differently than I did back in the 80's. I have a notebook for every one of my six years at UT Chattanooga. It is a detailed notebook with every practice's lesson plan, minute by minute. It also has my observations of each workout. Within the notebook, prior to the daily lesson plans, is a detailed Master Plan of the teaching progression and drills to incorporate for strength training and wrestling technique.
We had a philosophy the permeated every wrestling drill and competition we had. Everything we did was based on these three elements of our philosophy:
1. Pressure
2. Position
3. Motion
These words were said, by me, to our team maybe 100-200 times at each and every practice. I will explain what their meaning is!
1. Pressure. The wrestler must keep pressure on his opponent every split second of every match he wrestles. This is whether he is on top, bottom, or on his feet! Pressure, pressure, pressure! Unrelenting pressure must be applied. The wrestler must also be able to handle pressure mentally and physically when it is applied to him. Referees will make mistakes. The crowd will taunt him. The opposing coach will say negative things at times. The wrestler must maintain his cool. He should never show emotion of any kind! Stone-face and stoic! When you show emotion in competition, the heat of battle, it is compared to a shark smelling blood! If you display emotion during the battle the shark will smell the blood and attack that weakness. We taught our wrestlers to search for physical and mental weaknesses in their opponents and attack them! If you are to have success with pressure then you must put all three portions of the philosophy together. And it must be implemented into every drill and scrimmage during practice sessions. There is no way you will pressure in a match without practicing pressure in every drill in practice.
2. Position. If the wrestler applies pressure to his opponent while being in poor position he will surely not have good success. All strength is angle specific. A great wrestler puts himself into positions of strength. This is whether he is on his feet, bottom or top position. Having good position is not just being in an athletic stance. It is his position in relation to his opponent. Cutting distance down so he can work his offensive technique and also be able to have a good defense when his opponent attacks is paramount. This is true in all sport whether it is strong man competitions, Olympic weightlifting, Power lifting, tennis, golf, football, basketball or wrestling. In the lifting sports it is gravity, resistance and the object to be lifted that is your opponent. The great wrestler continues putting himself into positions of strength in his sport. This is why being a strong strength room guy is not as important to him. The strength you receive from the strength room will only benefit the athlete if he has paid the price with technique of his sport. There are a lot of wrestlers that don't appear strong. However, they realize their strength potential in wrestling by putting themselves into positions of strength. Teaching a wrestler how to use his body with total body power and strength lifts will help him use his strength in wrestling. Out of season we would focus on the power cleans, hang cleans, squats, standing presses, chins, dips, etc. In-season we placed more focus on lifting our partners within the technique of the wrestling drills. That way we hit two birds with one stone. We worked on our strength specific to the sport of wrestling! However, in-season, we still did our lifting two days per week.
3. Motion. A wrestler is not in good position if he cannot move. A wrestler cannot run as fast or move as fast on his knees, butt, back, sides etc. as he can while he is on his feet. Shooting takedowns and staying on your knees will stop your motion. I am not saying you should not shoot to your knees. However, don't stay there if you cannot finish quickly while there. Learn to hit on the knee and get off of it quickly or work on your takedown technique by not going to your knees. We found we had more success by not allowing our wrestlers to go to their knees on double leg and single leg takedowns. Their technique for the setups and penetration was much better by doing this. We did allow them to go to their knees while doing fireman's carries.
There is one other thing we did at UT Chattanooga that no other wrestling team did that I am aware of. We made our wrestlers bow as they entered and exited the wrestling room. This was not done as some religious sort of thing. . The only clothing we allowed our wrestlers to wear in the room was t-shirt, shorts, jock, socks and shoes! No sweats or rubber gear! We emphasized to our wrestlers that they need to come into every practice with the intent to leave the room in some way better than when they walked in. Did they get better at technique, stronger, better condition, more mentally tough? Better and better everyday was our motto. A wrestler cannot get better if he knows everything. He must come in with an empty glass to learn and improve. If he walks in with a full glass, if he knows everything, he will not make changes needed to become a champion! Bowing as you enter and exit the room promotes humility. Humility allows the humble to learn and get better!
3) How would you go about training a high school football player who is heavy in body weight but lacks the strength & power for someone his weight? The reason I ask is that I find a good number of high school football players tend to carry extra weight yet are weak /deconditioned for their size.
Coach Reeve: That high school athlete, in our opinion, should work on all qualities of athleticism together: strength, power, speed, anaerobic-endurance, flexibility, balance, mental toughness, spatial and kinesthetic awareness. By doing this the athlete will fit into his body naturally with some changes in his diet. I am not a certified dietician nor do I claim a vast knowledge of nutrition. I know enough to identify folks that need some help with their diet and try to direct them in the right place.
We believe the combination of Olympic lifts (hybrids), Powerlifts, bodyweight calisthenics, dumbbells, kettlebells, speed work twice a week, agility work twice a week, tumbling, plyometrics, static and dynamic stretching will benefit all athletes. I remember one of our baseball coaches coming up to me at Ohio University telling me that a couple of the pitchers didn't understand how the tumbling or agility ladders would help them as pitchers. I told him that the two pitchers he mentioned were not very good at ladders or tumbling. Also, I informed him to tell the pitchers when they get good at ladders and tumbling they'll understand why we do them. They both went on to have their best seasons that spring.
Everything we do is based on the ability to move. The only way to get good at moving is to move everyday! As the athletes get stronger and more powerful in the strength room they will move faster and more explosively. However, their flexibility or lack of flexibility will be a limiting factor if they don't do both dynamic and static stretching each day. Static stretching should be done at the end of the workouts or after a dynamic warm-up. We feel it is more important for athletes to spend more time on dynamic flexibilty like: tumbling, hurdle flexibilty drills, form running drills, and agility drills.
What we are trying to develop are athletes that can move more efficiently for sport. They must spend the bulk of their training time working on the technique of their sport in order to be successful! However, they must also work on being more well-rounded athletes. This is where strength coaches come in to play! The strength coach must also realize that strength and athletic development, by his prescription, is just a piece of the pie. This is why we stress that strength coaches train athletes to be better athletes on the field of competition. They should focus on making their athletes better athletes not so much on getting bigger lift numbers to be posted on the strength room board.
4) What are some things in / out of the weight room that you would discourage football players / wrestlers to do? Are there any training methods / techniques that are used commonly today yet have no carry over to their sport?
Coach Reeve: We tell our athletes and sport coaches that there are many ways to become a champion. Some are more efficient and some are less efficient. We have found many ways to gain strength, power, speed, athleticism and size! We try to incorporate as much variety as possible without compromising our philosophy and efficiency while also delaying boredom.
Weight machines are not used by me or my two assistant strength coaches here at Wake Forest when working with our sport teams. This is part of our philosophy. We are not saying you cannot have success using machines. Of course you can! We just don't train our athletes with machines during the team workouts. We don't discourage our athletes from using machines during their personal "champion" workouts individually. We do have machines in our strength room, just not many.
We prefer training our athletes with total body lifts to develop strength, power and athleticism. In our opinion, using weight machines is less efficient in developing these qualities. Isolation of joints or muscle groups is a less efficient way of training athletes. If the athlete desires, during personal workouts, to do isolation work then we do not discourage this!
5) With regards to in season training for football players and wrestlers, are there any specific things you can advise them on or perhaps guidelines to follow? Especially w/regards to how so many high school athletes do strength training only in the off season and then completely stop during the in season?
6) Last but not least, give us a little insight to your thoughts on the "Champion's Attitude". Also, what does it take for an athlete to make it in a D 1 sport and be highly successful?
Coach Reeve: A major part of our philosophy is the "champion's attitude". A champion in any sport has to make a concrete decision to become a champion. A champion is different than other athletes. But there is a reason he is different. He does things other athletes either refuse to do or don't think of doing! He does the "extra" things it takes to become a champion. This is true in sport, music, the classroom, business, medicine, law, etc. A champion does both the extra work and works hard at it. The champion works hard and smart. He writes down his short and long term goals to give him direction. The champion finds a way to win. The champion doesn't want to waste time! The champion wrestler does the extra drilling of wrestling technique, runs extra bleachers, gets up early to workout before school, does extra pushups or chins before going to bed! He is the one that watches what he eats and gets adequate rest and sleep. He stays flexible and in great condition! He has great control of his emotions in stressful situations. He comes to practice early and leaves late. He is the one that strives to get better and better each and every day.
The sport coach has the duty to encourage the "champion's attitude". "Did you do any extra workout today?" he will ask! The strength coach and sport coach must not design team workouts that will take every bit of energy out of the athletes. Leave some energy for the "champion" to do his extra workouts. This way the champion can take some ownership in his success. The sport coach and strength coach should design the team workouts to make them difficult enough for the team to have success.
If the strength coach and sport coach designed workouts around the champion then he will find few athletes left to coach. I have had many of these types of champion athletes ask why I don't push the whole team harder. My answer is "how many athletes would be willing to work like a champion?" Not many!!! However, by encouraging the "champion's attitude" maybe we can get more athletes doing their "champion" workouts. The key is to get the athlete to "want" to be champion not "pushed" into being a champion. We push our teams hard enough to win as a team while encouraging the champion's attitude in those individuals that decide to be a champion.
7) As the head strength coach who works closely with the football coaches, how do the coaches at your university & other universities view the combine that high school football coaches compete at?
Do the coaches get swayed into recruiting a player if he does well on the combines?
Any other comments on the combine tests?
Coach Reeve: Our football coaching staff will look at results from the combine. However, most importantly, they get to know the football player, his family and his character to see if he fits Wake Forest University. I can't answer for other universities. I will tell you that combine results are of little value if the football player does not exhibit being a good football player on game day. From my experience, the NFL scouts feel the same way. They will look at tons of game film. If the player lets up on plays and doesn't play all plays with his "hair on fire" then the scouts will not ask me much about him. We give the NFL scouts strength room results dealing with speed, agility, strength and power. These results don't matter if the player doesn't produce on game day!
Hopefully, this will be of some value to some of the high school football players to make sure they always play hard each and every play.
Underground Strength Manual have been getting his wrestlers, rowers, and football players brutually strong for YEARS. Check out this interview done by Zach-Even-Esh...
1) Coach Reeve, thank you for taking the time out of your busy schedule to talk to us. You have been a highly successful wrestler, wrestling coach and a ground breaking strength coach. With what you see regarding the physical strengths / weaknesses of your incoming college freshman, how would you train a high school athlete (focusing more on wrestlers & football players) to better prepare them for D 1 sports?
Coach Reeve: Yes, I wrestled at the University of Tennessee from 1973-77. Although I was not an NCAA Champion I was a 4-time Southeastern Conference Champion and a 2-time NCAA All-American. Fortunately, I was privileged to have been an assistant wrestling coach under some great coaches at the University of Tennessee (Gray Simons), Oklahoma State University (Tommy Chesbro), Ohio University (Harry Houska) and Clemson University (Eddie Griffin). Eventually I landed the Head Wrestling coach position at the University of Tennessee @ Chattanooga where I coached from 1984-1990. We had five Southern Conference Championship teams in six years. I loved coaching wrestling and still miss it. However, I really enjoy training all sorts of sport athletes. The main thing I enjoyed about coaching wrestling was the training in the wrestling room. That is why it was such an easy transition to strength coaching because I just love training athletes and helping them become champions. Hard, smart work is the answer to success!
Basically, we are at the mercy of the athletes that are given to us by our sport coaches in recruiting. Our job, as strength coaches, is to "maximize" the athletic potential of each and every athlete we work with. We trust our sport coaches to identify the athletes they feel can help our university have success in that particular sport. Sport coaches, like NFL scouts, will look at film and visit the players and see how they perform at practice and in competition. An athlete can have great results in the "combine" but not perform well in competition. If the athletes do not succeed in their sport under competitive situations then they will be overlooked in the recruiting process no matter how well they test in the strength room or combine. What coaches need are athletes that perform well in competition. We do not emphasize numbers in testing in the strength room or speed and agility tests. We look for adequate strength, power, speed and athleticism. If the athletes given to us do not meet our standards then it is our job to get them to those minimum standards. It is the athlete's choice to go beyond those standards and succeed at a higher level on the field of competition.
How we break the body and its movements down is like this:
Total Body Power
1. Power Clean-301 lbs.
2. Power Clean-n-Jerk-242 lbs.
Total Body Strength
1. Deadlift-401 lbs.
2. Power Shrug (Pulls)
Hip and Knee Extension
1. Front Squat-308 lbs./Back Squat-352 lbs. Both squats are well below parallel!
2. Lunge -242 lbs. for 2+2RM
Hip Extension Power
1. Hang Clean-308 lbs.
2. Hang Snatch
Hip Extension Strength
1. Romanian Dead Lifts (Rdls)
2. Good Mornings
Upper Body Pressing
1. Standing Press-198 lbs.
2. Bench-300 lbs.-325 lbs-350 lbs. (depending on position)
One-Arm Upper Body Pressing
1. DB Bench-(125 lbs. for 5+5RM)
2. KB Standing Press
Upper Body Pulling
1. Chins
2. Bent Rows
We feel it is very important for athletes to be athletic while they are getting stronger and more powerful. What is athletic? Great athletes do something that marginal athletes don't do. The great athletes make the skill of their sport look easy. How does this happen? Thousands upon thousands of repetitions of the skill of their sport at the speed needed in competition! We believe in making our athletes athletic by doing athletic lifts instead of isolation lifts during our team workouts. An athletic skill, like an athletic lift, is the incorporation of all your joints, muscles, tendons and ligaments together in a natural and many times explosive fashion. Therefore the best way to train athletes is in the standing position. What are the athletic lifts? Cleans, squats, snatches, presses, pushups, sled pushes, sled pulls, tire flips, farmer walks, etc. are athletic lifts. What are the implements used by our athletes? Olympic barbells, bumper plates, kettlebells, dumbbells, sand bags, 300 lbs. wooden sleds, chin bars, dip bars, benches, and power bars.
Our recommendation to incoming freshmen is to do athletic movements and athletic lifts. Don't be so concerned about the amount of weight right away. Work on technique through a full range of motion and the speed of bar movement. Learn how to tumble (forward rolls, diving rolls, backward rolls, back rolls to handstands, bear crawls, crab crawls, seat rolls, etc.). Tumbling is one of the best ways to develop kinesthetic and spatial awareness for all sports.
Learn how to do agility drills. What is agility? Agility has three main components: 1) change of speed 2) change of direction and 3) change of levels all within the same drill. Athletes must know what good position is for an athlete. The athletic position for most standup power sports is with your hips bent (down), feet shoulder width apart, on the balls of the feet, natural curve in lower back and with knees bent. One of the worst positions for an athlete (other than a jiu jitsuu grappler) is on their back. What we did with our wrestlers every day in practice is spend at least 5 minutes drilling a Bad to Good Position Drill. This drill entails, on the coaches' whistle, having your athletes go from different bad positions up to their feet in the athletic position while moving their hands and feet when they get there. Some bad positions are: 1) back, 2) belly, 3) side, 4) butt, 5) hands and knees and 6) knees. The object is to go from the poor position and get to the athletic stance, with motion, as quickly as possible. The slower, less athletic athletes will get there slower.
2) With the experience & knowledge you have gained in the past years as the head strength coach at Wake Forest, what have you learned or implemented differently that you wish you would have done when you had wrestlers in your strength room (for those who don't know, Wake Forest does not have a wrestling program) at your previous coaching positions?
Coach Reeve: We do not have a wrestling program here at Wake Forest. I wish we did! I'm not sure I would have trained wrestlers a whole lot differently than I did back in the 80's. I have a notebook for every one of my six years at UT Chattanooga. It is a detailed notebook with every practice's lesson plan, minute by minute. It also has my observations of each workout. Within the notebook, prior to the daily lesson plans, is a detailed Master Plan of the teaching progression and drills to incorporate for strength training and wrestling technique.
We had a philosophy the permeated every wrestling drill and competition we had. Everything we did was based on these three elements of our philosophy:
1. Pressure
2. Position
3. Motion
These words were said, by me, to our team maybe 100-200 times at each and every practice. I will explain what their meaning is!
1. Pressure. The wrestler must keep pressure on his opponent every split second of every match he wrestles. This is whether he is on top, bottom, or on his feet! Pressure, pressure, pressure! Unrelenting pressure must be applied. The wrestler must also be able to handle pressure mentally and physically when it is applied to him. Referees will make mistakes. The crowd will taunt him. The opposing coach will say negative things at times. The wrestler must maintain his cool. He should never show emotion of any kind! Stone-face and stoic! When you show emotion in competition, the heat of battle, it is compared to a shark smelling blood! If you display emotion during the battle the shark will smell the blood and attack that weakness. We taught our wrestlers to search for physical and mental weaknesses in their opponents and attack them! If you are to have success with pressure then you must put all three portions of the philosophy together. And it must be implemented into every drill and scrimmage during practice sessions. There is no way you will pressure in a match without practicing pressure in every drill in practice.
2. Position. If the wrestler applies pressure to his opponent while being in poor position he will surely not have good success. All strength is angle specific. A great wrestler puts himself into positions of strength. This is whether he is on his feet, bottom or top position. Having good position is not just being in an athletic stance. It is his position in relation to his opponent. Cutting distance down so he can work his offensive technique and also be able to have a good defense when his opponent attacks is paramount. This is true in all sport whether it is strong man competitions, Olympic weightlifting, Power lifting, tennis, golf, football, basketball or wrestling. In the lifting sports it is gravity, resistance and the object to be lifted that is your opponent. The great wrestler continues putting himself into positions of strength in his sport. This is why being a strong strength room guy is not as important to him. The strength you receive from the strength room will only benefit the athlete if he has paid the price with technique of his sport. There are a lot of wrestlers that don't appear strong. However, they realize their strength potential in wrestling by putting themselves into positions of strength. Teaching a wrestler how to use his body with total body power and strength lifts will help him use his strength in wrestling. Out of season we would focus on the power cleans, hang cleans, squats, standing presses, chins, dips, etc. In-season we placed more focus on lifting our partners within the technique of the wrestling drills. That way we hit two birds with one stone. We worked on our strength specific to the sport of wrestling! However, in-season, we still did our lifting two days per week.
3. Motion. A wrestler is not in good position if he cannot move. A wrestler cannot run as fast or move as fast on his knees, butt, back, sides etc. as he can while he is on his feet. Shooting takedowns and staying on your knees will stop your motion. I am not saying you should not shoot to your knees. However, don't stay there if you cannot finish quickly while there. Learn to hit on the knee and get off of it quickly or work on your takedown technique by not going to your knees. We found we had more success by not allowing our wrestlers to go to their knees on double leg and single leg takedowns. Their technique for the setups and penetration was much better by doing this. We did allow them to go to their knees while doing fireman's carries.
There is one other thing we did at UT Chattanooga that no other wrestling team did that I am aware of. We made our wrestlers bow as they entered and exited the wrestling room. This was not done as some religious sort of thing. . The only clothing we allowed our wrestlers to wear in the room was t-shirt, shorts, jock, socks and shoes! No sweats or rubber gear! We emphasized to our wrestlers that they need to come into every practice with the intent to leave the room in some way better than when they walked in. Did they get better at technique, stronger, better condition, more mentally tough? Better and better everyday was our motto. A wrestler cannot get better if he knows everything. He must come in with an empty glass to learn and improve. If he walks in with a full glass, if he knows everything, he will not make changes needed to become a champion! Bowing as you enter and exit the room promotes humility. Humility allows the humble to learn and get better!
3) How would you go about training a high school football player who is heavy in body weight but lacks the strength & power for someone his weight? The reason I ask is that I find a good number of high school football players tend to carry extra weight yet are weak /deconditioned for their size.
Coach Reeve: That high school athlete, in our opinion, should work on all qualities of athleticism together: strength, power, speed, anaerobic-endurance, flexibility, balance, mental toughness, spatial and kinesthetic awareness. By doing this the athlete will fit into his body naturally with some changes in his diet. I am not a certified dietician nor do I claim a vast knowledge of nutrition. I know enough to identify folks that need some help with their diet and try to direct them in the right place.
We believe the combination of Olympic lifts (hybrids), Powerlifts, bodyweight calisthenics, dumbbells, kettlebells, speed work twice a week, agility work twice a week, tumbling, plyometrics, static and dynamic stretching will benefit all athletes. I remember one of our baseball coaches coming up to me at Ohio University telling me that a couple of the pitchers didn't understand how the tumbling or agility ladders would help them as pitchers. I told him that the two pitchers he mentioned were not very good at ladders or tumbling. Also, I informed him to tell the pitchers when they get good at ladders and tumbling they'll understand why we do them. They both went on to have their best seasons that spring.
Everything we do is based on the ability to move. The only way to get good at moving is to move everyday! As the athletes get stronger and more powerful in the strength room they will move faster and more explosively. However, their flexibility or lack of flexibility will be a limiting factor if they don't do both dynamic and static stretching each day. Static stretching should be done at the end of the workouts or after a dynamic warm-up. We feel it is more important for athletes to spend more time on dynamic flexibilty like: tumbling, hurdle flexibilty drills, form running drills, and agility drills.
What we are trying to develop are athletes that can move more efficiently for sport. They must spend the bulk of their training time working on the technique of their sport in order to be successful! However, they must also work on being more well-rounded athletes. This is where strength coaches come in to play! The strength coach must also realize that strength and athletic development, by his prescription, is just a piece of the pie. This is why we stress that strength coaches train athletes to be better athletes on the field of competition. They should focus on making their athletes better athletes not so much on getting bigger lift numbers to be posted on the strength room board.
4) What are some things in / out of the weight room that you would discourage football players / wrestlers to do? Are there any training methods / techniques that are used commonly today yet have no carry over to their sport?
Coach Reeve: We tell our athletes and sport coaches that there are many ways to become a champion. Some are more efficient and some are less efficient. We have found many ways to gain strength, power, speed, athleticism and size! We try to incorporate as much variety as possible without compromising our philosophy and efficiency while also delaying boredom.
Weight machines are not used by me or my two assistant strength coaches here at Wake Forest when working with our sport teams. This is part of our philosophy. We are not saying you cannot have success using machines. Of course you can! We just don't train our athletes with machines during the team workouts. We don't discourage our athletes from using machines during their personal "champion" workouts individually. We do have machines in our strength room, just not many.
We prefer training our athletes with total body lifts to develop strength, power and athleticism. In our opinion, using weight machines is less efficient in developing these qualities. Isolation of joints or muscle groups is a less efficient way of training athletes. If the athlete desires, during personal workouts, to do isolation work then we do not discourage this!
5) With regards to in season training for football players and wrestlers, are there any specific things you can advise them on or perhaps guidelines to follow? Especially w/regards to how so many high school athletes do strength training only in the off season and then completely stop during the in season?
6) Last but not least, give us a little insight to your thoughts on the "Champion's Attitude". Also, what does it take for an athlete to make it in a D 1 sport and be highly successful?
Coach Reeve: A major part of our philosophy is the "champion's attitude". A champion in any sport has to make a concrete decision to become a champion. A champion is different than other athletes. But there is a reason he is different. He does things other athletes either refuse to do or don't think of doing! He does the "extra" things it takes to become a champion. This is true in sport, music, the classroom, business, medicine, law, etc. A champion does both the extra work and works hard at it. The champion works hard and smart. He writes down his short and long term goals to give him direction. The champion finds a way to win. The champion doesn't want to waste time! The champion wrestler does the extra drilling of wrestling technique, runs extra bleachers, gets up early to workout before school, does extra pushups or chins before going to bed! He is the one that watches what he eats and gets adequate rest and sleep. He stays flexible and in great condition! He has great control of his emotions in stressful situations. He comes to practice early and leaves late. He is the one that strives to get better and better each and every day.
The sport coach has the duty to encourage the "champion's attitude". "Did you do any extra workout today?" he will ask! The strength coach and sport coach must not design team workouts that will take every bit of energy out of the athletes. Leave some energy for the "champion" to do his extra workouts. This way the champion can take some ownership in his success. The sport coach and strength coach should design the team workouts to make them difficult enough for the team to have success.
If the strength coach and sport coach designed workouts around the champion then he will find few athletes left to coach. I have had many of these types of champion athletes ask why I don't push the whole team harder. My answer is "how many athletes would be willing to work like a champion?" Not many!!! However, by encouraging the "champion's attitude" maybe we can get more athletes doing their "champion" workouts. The key is to get the athlete to "want" to be champion not "pushed" into being a champion. We push our teams hard enough to win as a team while encouraging the champion's attitude in those individuals that decide to be a champion.
7) As the head strength coach who works closely with the football coaches, how do the coaches at your university & other universities view the combine that high school football coaches compete at?
Do the coaches get swayed into recruiting a player if he does well on the combines?
Any other comments on the combine tests?
Coach Reeve: Our football coaching staff will look at results from the combine. However, most importantly, they get to know the football player, his family and his character to see if he fits Wake Forest University. I can't answer for other universities. I will tell you that combine results are of little value if the football player does not exhibit being a good football player on game day. From my experience, the NFL scouts feel the same way. They will look at tons of game film. If the player lets up on plays and doesn't play all plays with his "hair on fire" then the scouts will not ask me much about him. We give the NFL scouts strength room results dealing with speed, agility, strength and power. These results don't matter if the player doesn't produce on game day!
Hopefully, this will be of some value to some of the high school football players to make sure they always play hard each and every play.
Tuesday, February 17, 2009
Band Finishers!
Using bands either as a warm up, or as a conditioner for the upperbody at the end of a workout is a great way to pump up work capacity and develope weak areas!
THE UNDERGROUND STRENGTH MANUAL
THE UNDERGROUND STRENGTH MANUAL
The Secret Behind Their Success!
Go hard, go heavy, go home...that's the name of the game. This article by Zach Even-Esh takes us back to the old school when things were'nt that complicated!
While at the Syracuse seminar, several of us chatted about the gyms and teams that were always kicking major ass. They all had the same thing in common—attitude. This attitude spread like wildfire throughout the gym and equated to success, BIG success.
We talked about Westside and how everyone was always throwing extra weight on the bar, always pushing for PR’s, never backing down. We discussed Diamond Gym and how the bodybuilders squatted heavy, and did pin pulls, heavy benching, and seated rows with 45 lb plates strapped to both sides of the stack. They too always pushed for more gains. No one at that gym did pump training or tried to feel the muscle burn. They pushed super heavy weights for muscle growth on a regular basis!
The music in both places was selected by the members, not by the person at the front desk. Everyone at these gyms trained in groups, and no one wanted to be the weakest or least intense person.
We also discussed how we often try to have our athletes or clients perform too many workouts, too many exercises, and, overall, too much volume! The theme was to perform 3–5 basic movements and really bust your ass on them. This did not include prehab/rehab or abs though.
So while at dinner, it got me thinking about the football team at my high school. They were ranked in the state and had won the states twice while I was there. The sophomores and juniors walked the hallways weighing 220, and they weren’t fat!
I used to see the weight room PACKED with football players when I walked by it. The head coach lifted WITH them, using the same weights or more! He was 40-something and was leading from the front.
Every time I watched them, they did five movements, ALL HEAVY!
· flat bench
· squat
· straight bar deads
· standing military press (cleaned from the floor)
· heavy cheat curls (which looked like hang cleans with a reverse grip!)
Yes, this workout has MANY holes in it. No pulling, no single leg work, no abs, and no prehab. But, you’re missing the point if that’s all you see.
Picture this: You look in the weight room and see two benches, one power rack, some empty space, and lines of kids behind each movement. Literally, you see five or six standing behind the bench.
The reps on ALL movements were in the 1–5 range, never more! One bench had guys benching 275–315 for reps, and the other bench had guys using 185–225 for benching. The cheat curls were performed with 135–185 lbs, and the military press used 135–225 lbs. Deads and squats had 3–5 plates on each side.
What they had was attitude, atmosphere, and intensity. You ALWAYS heard the Rocky soundtrack or Metallica playing. Athletes were committed to each movement, each rep, each set. I watched the guys get psyched before big lifts and rip weights off the floor!
The common theme included:
1. team cohesiveness (They were a tightly knit group. You would see the entire team eating at McDonald’s after a game, ALL TOGETHER.)
2. a coach who “got under the bar” and lead from the front
3. high energy atmosphere with setting and breaking records the norm
4. basic lifts, heavy weights
Please remember that I know there are boat loads of missing links here. This was 1990–1993. Football coaches didn’t know about sleds, unilateral training, or posterior work. Many still don’t. But damn, this team was jacked and strong as hell. These kids had fire in their eyes and just wanted to win so badly. All they understood were these five movements, heavy weights, and hard work.
It doesn’t matter whether you’re a coach, athlete, powerlifter, or bodybuilder. You must be in a place that breeds success. You can smell the intensity in the air when you walk into these places. The energy literally zaps your body and forces you to step it up more than just a notch or two.
If you can’t find a place like this, “build it, and they will come.” The gladiators will somehow find their way to these locations. Maybe you’re a coach and you can revamp the weight room with record boards, expectation boards, student selected music, and group/team training.
Maybe it can be your garage, or maybe ten of you can collectively rent space and get a rack and a boat load of weights. You can have people pay cheap membership to help with the rent.
Check out two more examples:
1. Up in north Jersey, there are some serious powerhouse football teams. There are others in south Jersey as well. However, one thing I know about the teams up north is that many of these kids go to DeFranco’s or Parisi’s or they train together in their school year round. Other teams only have five or six hardworking kids. The difference is obvious as to why certain teams are crushing other teams.
2. I attended a major university event a year ago where they invited the top 150 New Jersey recruits. I saw big kids everywhere, lean and mean. The tables had kids from all over the state. Some tables had up to three kids from one school. Then, I saw two tables of football players all from the same school! The city that they came from is not one that is known for being the best place to grow up in. It was not a place with special funding or money to buy a fancy weight room. Their weight room was probably nothing but old benches, barbells, and dumbbells from the 60s and 70s. Yet their football team had the most kids.
So next time you train, look at the gym and really ask yourself if this is the place with the intensity in the air. And is this really the place where you can reach your potential? If not, then don’t hope for it to change. Move on and create your own world of training somewhere else! Gather a group of like-minded individuals and make it work plain and simple!
Try to get back to working super hard at 3–5 basic movements and track your progress to see if you’re getting stronger or not. Train in groups and push one another to greater levels every day. This is a simple method to follow. With so much information out there, we forget the basics. We tend to overanalyze and get too crazy with movements and programs.
We all know that there truly is no “secret” to developing stronger, faster, bigger, more explosive athletes and individuals. However, in the right environment, so much more becomes possible and actually does happen.
Is it any secret why all the best bodybuilders in the world congregated to Gold’s Venice back in the 70s and trained together, ate together, hung out at the beach together, and more? The same principle applies to all of us.
Get The Underground Strength Manual and KILL IT!
While at the Syracuse seminar, several of us chatted about the gyms and teams that were always kicking major ass. They all had the same thing in common—attitude. This attitude spread like wildfire throughout the gym and equated to success, BIG success.
We talked about Westside and how everyone was always throwing extra weight on the bar, always pushing for PR’s, never backing down. We discussed Diamond Gym and how the bodybuilders squatted heavy, and did pin pulls, heavy benching, and seated rows with 45 lb plates strapped to both sides of the stack. They too always pushed for more gains. No one at that gym did pump training or tried to feel the muscle burn. They pushed super heavy weights for muscle growth on a regular basis!
The music in both places was selected by the members, not by the person at the front desk. Everyone at these gyms trained in groups, and no one wanted to be the weakest or least intense person.
We also discussed how we often try to have our athletes or clients perform too many workouts, too many exercises, and, overall, too much volume! The theme was to perform 3–5 basic movements and really bust your ass on them. This did not include prehab/rehab or abs though.
So while at dinner, it got me thinking about the football team at my high school. They were ranked in the state and had won the states twice while I was there. The sophomores and juniors walked the hallways weighing 220, and they weren’t fat!
I used to see the weight room PACKED with football players when I walked by it. The head coach lifted WITH them, using the same weights or more! He was 40-something and was leading from the front.
Every time I watched them, they did five movements, ALL HEAVY!
· flat bench
· squat
· straight bar deads
· standing military press (cleaned from the floor)
· heavy cheat curls (which looked like hang cleans with a reverse grip!)
Yes, this workout has MANY holes in it. No pulling, no single leg work, no abs, and no prehab. But, you’re missing the point if that’s all you see.
Picture this: You look in the weight room and see two benches, one power rack, some empty space, and lines of kids behind each movement. Literally, you see five or six standing behind the bench.
The reps on ALL movements were in the 1–5 range, never more! One bench had guys benching 275–315 for reps, and the other bench had guys using 185–225 for benching. The cheat curls were performed with 135–185 lbs, and the military press used 135–225 lbs. Deads and squats had 3–5 plates on each side.
What they had was attitude, atmosphere, and intensity. You ALWAYS heard the Rocky soundtrack or Metallica playing. Athletes were committed to each movement, each rep, each set. I watched the guys get psyched before big lifts and rip weights off the floor!
The common theme included:
1. team cohesiveness (They were a tightly knit group. You would see the entire team eating at McDonald’s after a game, ALL TOGETHER.)
2. a coach who “got under the bar” and lead from the front
3. high energy atmosphere with setting and breaking records the norm
4. basic lifts, heavy weights
Please remember that I know there are boat loads of missing links here. This was 1990–1993. Football coaches didn’t know about sleds, unilateral training, or posterior work. Many still don’t. But damn, this team was jacked and strong as hell. These kids had fire in their eyes and just wanted to win so badly. All they understood were these five movements, heavy weights, and hard work.
It doesn’t matter whether you’re a coach, athlete, powerlifter, or bodybuilder. You must be in a place that breeds success. You can smell the intensity in the air when you walk into these places. The energy literally zaps your body and forces you to step it up more than just a notch or two.
If you can’t find a place like this, “build it, and they will come.” The gladiators will somehow find their way to these locations. Maybe you’re a coach and you can revamp the weight room with record boards, expectation boards, student selected music, and group/team training.
Maybe it can be your garage, or maybe ten of you can collectively rent space and get a rack and a boat load of weights. You can have people pay cheap membership to help with the rent.
Check out two more examples:
1. Up in north Jersey, there are some serious powerhouse football teams. There are others in south Jersey as well. However, one thing I know about the teams up north is that many of these kids go to DeFranco’s or Parisi’s or they train together in their school year round. Other teams only have five or six hardworking kids. The difference is obvious as to why certain teams are crushing other teams.
2. I attended a major university event a year ago where they invited the top 150 New Jersey recruits. I saw big kids everywhere, lean and mean. The tables had kids from all over the state. Some tables had up to three kids from one school. Then, I saw two tables of football players all from the same school! The city that they came from is not one that is known for being the best place to grow up in. It was not a place with special funding or money to buy a fancy weight room. Their weight room was probably nothing but old benches, barbells, and dumbbells from the 60s and 70s. Yet their football team had the most kids.
So next time you train, look at the gym and really ask yourself if this is the place with the intensity in the air. And is this really the place where you can reach your potential? If not, then don’t hope for it to change. Move on and create your own world of training somewhere else! Gather a group of like-minded individuals and make it work plain and simple!
Try to get back to working super hard at 3–5 basic movements and track your progress to see if you’re getting stronger or not. Train in groups and push one another to greater levels every day. This is a simple method to follow. With so much information out there, we forget the basics. We tend to overanalyze and get too crazy with movements and programs.
We all know that there truly is no “secret” to developing stronger, faster, bigger, more explosive athletes and individuals. However, in the right environment, so much more becomes possible and actually does happen.
Is it any secret why all the best bodybuilders in the world congregated to Gold’s Venice back in the 70s and trained together, ate together, hung out at the beach together, and more? The same principle applies to all of us.
Get The Underground Strength Manual and KILL IT!
Monday, February 16, 2009
Endless Sled Dragging Variations!
That Will Dramatically Improve Your Performance!
Whether you're a combat athlete preparing for your next big fight, or a weekend warrior looking to take your fitness to another level, sled dragging is definately a MUST HAVE in your arsenal! Great for strength training, energy system work, and recovery, the sled is a great tool that will push your gpp (general physical preparedness) to the limit!
Here's an article by Zach Even-Esh detailing some of the variations that he uses with his athletes -
The first time I started sled dragging I was hooked from the start. I loved dragging around weights, pushing my lower body to work harder and harder while onlookers gawked with jaws dropping saying “What the hell is that moron doing?!?!?”. Little did they know how effective sled training could be for any athlete or power lifter. Then again, little did they know about anything with regards to training!
I started off using a shoulder harness, a cheap one at that. It was not one of the $ 200 shoulder harnesses either! I basically walked forwards the entire time. I started with one plate and worked up to a plate and a quarter. This was plenty, especially on grass. In addition, I did much more than a few trips of 200 feet. I would drag the sled for a good 15 – 20 minutes across the grass area at the local park.
Shortly after starting to use the sled I called Louie and we spoke about sled work for myself and young athletes. I switched to using the belt for sled dragging instead of the harness to help work the hams and glutes more effectively. I then started to experiment with more sled work after I purchased a rope that is used for water skiing (the rope is split with two handles, shaped like the letter Y). I began doing all sorts of rows, presses, rotational movements, standing ab work, tricep extensions, pull throughs and more. You name it I did it. I basically thought of all the exercises I could do with free weights and bands and used them with the sled.
I also had my younger athletes perform sled work for 10 – 12 minutes per workout and they loved it. They were having a blast, worked the heck out of their posterior chain as well as improved their GPP dramatically. Here is a list of the sled exercises we choose from, constantly rotating and switching them around to avoid boredom and speed the progress:
Forward drag with strap around belt
Backward drag with strap around belt
Side (lateral movement) drag with strap around belt
Side drag while crossing feet over with strap around belt
Bear Crawls done for speed with strap around belt
Walking lunges with strap around belt
Standing Chest press with the split rope (done with elbows in and neutral grip)
Standing Chest press with the split rope (done with elbows out and palms facing down)
Forward lean tricep extension with the split rope
Standing pulldown abs with split rope (done exactly as you would if using a cable or band apparatus)
Pull throughs using the split rope
Forward walking with the rope in pull through position (sumo walks)
Forward walking with arms extended in front (walk with high knees for extra variety)
One arm chest presses (alternate left and right one rep at a time)
Forward drag with split rope, hands behind back
Backward drag with split rope, shoulders retracted slightly if weight is light enough
High pulls using the split rope
Rows to chest with split rope
1 arm rows using split rope
1 arm rows with rotation
Rotational pulls (complete designated reps for one side, then switch to the other side) – start with the rope down by knees and then explosively rotate up and across body
Reverse Fly variations (using light weight / empty sled) – we call these the I, Y & T pulls, since you move your arms in the shape of these letters. These are great for working the smaller muscles of the upper back and deltoids and do not require heavy weights.
This may not even be a full list as I am sure I have forgotten more than a few of the exercises we do. With regards to program design and how to incorporate the sleds, I have experimented with a lot of variations. With that in mind, we are all different and respond differently to certain things. So experiment yourself and see what you like best and what works best for you.
I personally like to do a variety of dragging, pushing and pulling using a weight ranging from a plate and a quarter and sometimes up to two plates and a quarter. I might simply use one 45 lb. plate and walk for 30 minutes through the park. The sled work might be done first or last in a workout, or, the sled work alone might be the entire workout!
For the younger athletes, I like to keep them moving with moderate weights on the sled as opposed to taking a trip of 200 feet and then resting. There is nothing wrong with being in shape, and most young kids are in horrible condition. We all know how profound an effect improving their GPP can have on their ability to perform better.
Another benefit for sled work is that it can be a form of Dynamic training. When they press, pull or rotate the sled, they can do so in a very explosive manner. The sled should slide across the grass and the strap or rope should get loose at the completion of the movement. This looseness in the strap shows that they moved the weight explosively. Also, this is a very safe form of dynamic training since they do not have to worry about the eccentric phase of the exercise. A word of caution, make sure your rope or tow strap is long enough so when you pull, rotate or push the weight, the sled does not hit your feet or ankles.
The dynamic work with the sleds is a great way to teach the younger athletes how to explode when moving. The young athlete can see the sled shoot across the grass when they explode, or it may barely move if the weight is too heavy (or perhaps they did not explode). This allows them to understand the principle behind exploding through a movement and creating speed / force.
Sled training is also very economical and can be applied to large groups such as Football teams. A few sleds can go a long way in improving the performance of a team. You can get five sleds, form five lines or have kids partner up and perform 5 reps per exercise and then switch off after every five reps. The sled dragging can be done in relay races moving forwards, sideways and backwards after they have done their pressing and rowing movements and any other exercises you chose for that day.
Your ability to benefit from sled training is numerous. Take advantage of the sled work and use the sleds on a regular basis, at least once a week. Whether you are an athlete, coach or power lifter the sled will find a great place in your workout. Don’t be lazy either. The sled requires you to move your body which will push your GPP up quickly. If you are out of shape it will show when you train. Your training partners will eat you alive and you will look like a pansy getting your ass kicked all over the place! Who wants a training partner that can’t hang when the training gets tough? That’s right, NOBODY wants a training partner like that! Catch my drift?
Especially for the athletes or coaches, how many teams or individuals are using sleds regularly? Probably not too many teams use the sleds regularly if at all. Imagine how much stronger your team can get from doing group training with the sleds. Also, do not wait until summer workouts begin to start implementing sled work. Consistency is key just like it is in all aspects of training. So get your ass out there and start dragging some sleds!
To get even more from Zach, be sure to
Get His Underground Strength Manual!
Whether you're a combat athlete preparing for your next big fight, or a weekend warrior looking to take your fitness to another level, sled dragging is definately a MUST HAVE in your arsenal! Great for strength training, energy system work, and recovery, the sled is a great tool that will push your gpp (general physical preparedness) to the limit!
Here's an article by Zach Even-Esh detailing some of the variations that he uses with his athletes -
The first time I started sled dragging I was hooked from the start. I loved dragging around weights, pushing my lower body to work harder and harder while onlookers gawked with jaws dropping saying “What the hell is that moron doing?!?!?”. Little did they know how effective sled training could be for any athlete or power lifter. Then again, little did they know about anything with regards to training!
I started off using a shoulder harness, a cheap one at that. It was not one of the $ 200 shoulder harnesses either! I basically walked forwards the entire time. I started with one plate and worked up to a plate and a quarter. This was plenty, especially on grass. In addition, I did much more than a few trips of 200 feet. I would drag the sled for a good 15 – 20 minutes across the grass area at the local park.
Shortly after starting to use the sled I called Louie and we spoke about sled work for myself and young athletes. I switched to using the belt for sled dragging instead of the harness to help work the hams and glutes more effectively. I then started to experiment with more sled work after I purchased a rope that is used for water skiing (the rope is split with two handles, shaped like the letter Y). I began doing all sorts of rows, presses, rotational movements, standing ab work, tricep extensions, pull throughs and more. You name it I did it. I basically thought of all the exercises I could do with free weights and bands and used them with the sled.
I also had my younger athletes perform sled work for 10 – 12 minutes per workout and they loved it. They were having a blast, worked the heck out of their posterior chain as well as improved their GPP dramatically. Here is a list of the sled exercises we choose from, constantly rotating and switching them around to avoid boredom and speed the progress:
Forward drag with strap around belt
Backward drag with strap around belt
Side (lateral movement) drag with strap around belt
Side drag while crossing feet over with strap around belt
Bear Crawls done for speed with strap around belt
Walking lunges with strap around belt
Standing Chest press with the split rope (done with elbows in and neutral grip)
Standing Chest press with the split rope (done with elbows out and palms facing down)
Forward lean tricep extension with the split rope
Standing pulldown abs with split rope (done exactly as you would if using a cable or band apparatus)
Pull throughs using the split rope
Forward walking with the rope in pull through position (sumo walks)
Forward walking with arms extended in front (walk with high knees for extra variety)
One arm chest presses (alternate left and right one rep at a time)
Forward drag with split rope, hands behind back
Backward drag with split rope, shoulders retracted slightly if weight is light enough
High pulls using the split rope
Rows to chest with split rope
1 arm rows using split rope
1 arm rows with rotation
Rotational pulls (complete designated reps for one side, then switch to the other side) – start with the rope down by knees and then explosively rotate up and across body
Reverse Fly variations (using light weight / empty sled) – we call these the I, Y & T pulls, since you move your arms in the shape of these letters. These are great for working the smaller muscles of the upper back and deltoids and do not require heavy weights.
This may not even be a full list as I am sure I have forgotten more than a few of the exercises we do. With regards to program design and how to incorporate the sleds, I have experimented with a lot of variations. With that in mind, we are all different and respond differently to certain things. So experiment yourself and see what you like best and what works best for you.
I personally like to do a variety of dragging, pushing and pulling using a weight ranging from a plate and a quarter and sometimes up to two plates and a quarter. I might simply use one 45 lb. plate and walk for 30 minutes through the park. The sled work might be done first or last in a workout, or, the sled work alone might be the entire workout!
For the younger athletes, I like to keep them moving with moderate weights on the sled as opposed to taking a trip of 200 feet and then resting. There is nothing wrong with being in shape, and most young kids are in horrible condition. We all know how profound an effect improving their GPP can have on their ability to perform better.
Another benefit for sled work is that it can be a form of Dynamic training. When they press, pull or rotate the sled, they can do so in a very explosive manner. The sled should slide across the grass and the strap or rope should get loose at the completion of the movement. This looseness in the strap shows that they moved the weight explosively. Also, this is a very safe form of dynamic training since they do not have to worry about the eccentric phase of the exercise. A word of caution, make sure your rope or tow strap is long enough so when you pull, rotate or push the weight, the sled does not hit your feet or ankles.
The dynamic work with the sleds is a great way to teach the younger athletes how to explode when moving. The young athlete can see the sled shoot across the grass when they explode, or it may barely move if the weight is too heavy (or perhaps they did not explode). This allows them to understand the principle behind exploding through a movement and creating speed / force.
Sled training is also very economical and can be applied to large groups such as Football teams. A few sleds can go a long way in improving the performance of a team. You can get five sleds, form five lines or have kids partner up and perform 5 reps per exercise and then switch off after every five reps. The sled dragging can be done in relay races moving forwards, sideways and backwards after they have done their pressing and rowing movements and any other exercises you chose for that day.
Your ability to benefit from sled training is numerous. Take advantage of the sled work and use the sleds on a regular basis, at least once a week. Whether you are an athlete, coach or power lifter the sled will find a great place in your workout. Don’t be lazy either. The sled requires you to move your body which will push your GPP up quickly. If you are out of shape it will show when you train. Your training partners will eat you alive and you will look like a pansy getting your ass kicked all over the place! Who wants a training partner that can’t hang when the training gets tough? That’s right, NOBODY wants a training partner like that! Catch my drift?
Especially for the athletes or coaches, how many teams or individuals are using sleds regularly? Probably not too many teams use the sleds regularly if at all. Imagine how much stronger your team can get from doing group training with the sleds. Also, do not wait until summer workouts begin to start implementing sled work. Consistency is key just like it is in all aspects of training. So get your ass out there and start dragging some sleds!
To get even more from Zach, be sure to
Get His Underground Strength Manual!
Rope Climbing & Dumbbell Push Press Vid!
Here's a vid of Zach Even-Esh, owner of the Underground Gym kicking ass and walking the walk...
Check Out His Underground Strength Manual Here!
Check Out His Underground Strength Manual Here!
Must Have Movements!
Check out these MUST HAVE movements by Zach Even-Esh - crucial for all around strength & development for combat sports!
Training doesn’t have to be complicated and neither does life. Yet many people WANT to make it complicated. If you need complications in life, by all means feel free to do so. Personally, I like to keep things simple and that includes my training.
Look back at the guys from the 1950s through the 1970s. They never wore any gear, most were natural (until the 70s perhaps), and they all trained using the basics. Yet there were guys who weighed less than 200 lbs benching 500 lbs raw. Their bodies were built like fire hydrants, solid from every angle.
What else could they do? They could move! Gymnastic type movements were part of their training. They lifted their partners, performed various jumps, and actually participated in contests that involved more than just lifting weights!
Through the years, I have found the basics to be great for improving performance and appearance. We may not all look as good as Jim Wendler, but hey, you can’t have it all!
Let’s take a look at some more “must have” movements that you can combine with the ones from part I of this article series. Put these movements together along with your own style of training and you’re going to be on the right track. Nothing complicated, and nothing that wastes time, only workouts that produce results.
Heavy bent over rowing: I prefer going with a heavy barbell or dumbbell, but you can also use kettlebells here. Seated cable rows are great too (if you have access to one).
Bands for upper back training: Pull-apart’s and face pulls are tremendous for adding muscle to the upper back and key for improving a young athlete’s weakest area—the posterior chain. Often times, you can’t perform deadlifts or bent over rowing movements until the upper back has developed appreciable strength to keep the shoulders slightly retracted during the movements.
Gymnastics-oriented movements: Moving through various jumps, hops, tumbling drills, and cartwheels are key for developing “smart” muscles. If you’re an athlete, gymnastics type movements will carry over to any sport as you improve your kinesthetic awareness.
Rotational movements: All athletes utilize the obliques, hips, low back, and many more muscles that help improve your rotational strength and power as well as your ability to resist rotational movements. Field athletes, combative athletes, track athletes, and others need to strengthen their bodies through all angles. Make sure you have movements that strengthen your rotational muscles in every workout. Some examples are Russian twists with a med ball or kettlebell, windmills with a kettlebell or dumbbell, side bends with any weight, suitcase deadlifts, zig zag farmer walks, sledge hammer work, sled rotations, rotational med ball throws, bus drivers, or combat twists with a barbell (use the grappler or landmine, or place the barbell in the corner of a wall).
Thick bar training: You must strengthen your hands and grip. Weak hands are going to transfer weakness through the rest of your body and to your athletic skills. When lifting heavy weights, you must slap on a crush grip or death grip. This helps move bigger weights. I primarily train football players and wrestlers, both of which are constantly using their hands and grip strength. Football players are always grabbing jerseys, flesh, or the football. It’s the difference between making a catch, blocking a tackle, or making a tackle for them. It can spell the win or loss for them as well.
Wrestlers need grip endurance. If they can’t hold their guy down or if a grappler can’t hold his or her opponent’s body, it can cost the match or fight.
Use thick bars in various manners—benching, overhead presses, rowing, deadlifts, shrugs, and cheat curls.
Snatches: I keep my reps low on this overhead movement, but they are fantastic for power development and teaching young athletes how to be aggressive with a load. You can replace this movement with a two-handed scoop toss using a med ball or kettlebell. In addition, the kettlebell or dumbbell snatches are great for adding muscle to the traps and upper back while heavily attacking the low back and hamstrings. Simply pull and punch and don’t be afraid to go heavy on these.
Strongman/underground training: If you’re not using odd objects or strongman training, you’re missing out on great ways to improve strength, power, conditioning, and mental toughness. The options are limitless here. You can use sandbags, tires, trucks, farmer’s walk implements, logs, and any other odd shaped tool. I’ve seen some crazy training done with the weirdest tools, things you’d never imagine to be used in a workout. But heck, if it’s heavy and awkward, you can probably find a way to train with it.
Now that you’ve read parts I and II of “Must Have Movements,” you should have noticed that there are no special movements and secret formulas. Hopefully you’re not disappointed, and hopefully you find your own way from here. You are your own coach, and you can always pick and choose from what works and what doesn’t. I’m always learning and always will be. I see no other way for any of us to get where we want unless we keep our mind open and stay humble.
Now get out there and train, HARD!
Get Underground Strength Manual Now... Click Here!
Training doesn’t have to be complicated and neither does life. Yet many people WANT to make it complicated. If you need complications in life, by all means feel free to do so. Personally, I like to keep things simple and that includes my training.
Look back at the guys from the 1950s through the 1970s. They never wore any gear, most were natural (until the 70s perhaps), and they all trained using the basics. Yet there were guys who weighed less than 200 lbs benching 500 lbs raw. Their bodies were built like fire hydrants, solid from every angle.
What else could they do? They could move! Gymnastic type movements were part of their training. They lifted their partners, performed various jumps, and actually participated in contests that involved more than just lifting weights!
Through the years, I have found the basics to be great for improving performance and appearance. We may not all look as good as Jim Wendler, but hey, you can’t have it all!
Let’s take a look at some more “must have” movements that you can combine with the ones from part I of this article series. Put these movements together along with your own style of training and you’re going to be on the right track. Nothing complicated, and nothing that wastes time, only workouts that produce results.
Heavy bent over rowing: I prefer going with a heavy barbell or dumbbell, but you can also use kettlebells here. Seated cable rows are great too (if you have access to one).
Bands for upper back training: Pull-apart’s and face pulls are tremendous for adding muscle to the upper back and key for improving a young athlete’s weakest area—the posterior chain. Often times, you can’t perform deadlifts or bent over rowing movements until the upper back has developed appreciable strength to keep the shoulders slightly retracted during the movements.
Gymnastics-oriented movements: Moving through various jumps, hops, tumbling drills, and cartwheels are key for developing “smart” muscles. If you’re an athlete, gymnastics type movements will carry over to any sport as you improve your kinesthetic awareness.
Rotational movements: All athletes utilize the obliques, hips, low back, and many more muscles that help improve your rotational strength and power as well as your ability to resist rotational movements. Field athletes, combative athletes, track athletes, and others need to strengthen their bodies through all angles. Make sure you have movements that strengthen your rotational muscles in every workout. Some examples are Russian twists with a med ball or kettlebell, windmills with a kettlebell or dumbbell, side bends with any weight, suitcase deadlifts, zig zag farmer walks, sledge hammer work, sled rotations, rotational med ball throws, bus drivers, or combat twists with a barbell (use the grappler or landmine, or place the barbell in the corner of a wall).
Thick bar training: You must strengthen your hands and grip. Weak hands are going to transfer weakness through the rest of your body and to your athletic skills. When lifting heavy weights, you must slap on a crush grip or death grip. This helps move bigger weights. I primarily train football players and wrestlers, both of which are constantly using their hands and grip strength. Football players are always grabbing jerseys, flesh, or the football. It’s the difference between making a catch, blocking a tackle, or making a tackle for them. It can spell the win or loss for them as well.
Wrestlers need grip endurance. If they can’t hold their guy down or if a grappler can’t hold his or her opponent’s body, it can cost the match or fight.
Use thick bars in various manners—benching, overhead presses, rowing, deadlifts, shrugs, and cheat curls.
Snatches: I keep my reps low on this overhead movement, but they are fantastic for power development and teaching young athletes how to be aggressive with a load. You can replace this movement with a two-handed scoop toss using a med ball or kettlebell. In addition, the kettlebell or dumbbell snatches are great for adding muscle to the traps and upper back while heavily attacking the low back and hamstrings. Simply pull and punch and don’t be afraid to go heavy on these.
Strongman/underground training: If you’re not using odd objects or strongman training, you’re missing out on great ways to improve strength, power, conditioning, and mental toughness. The options are limitless here. You can use sandbags, tires, trucks, farmer’s walk implements, logs, and any other odd shaped tool. I’ve seen some crazy training done with the weirdest tools, things you’d never imagine to be used in a workout. But heck, if it’s heavy and awkward, you can probably find a way to train with it.
Now that you’ve read parts I and II of “Must Have Movements,” you should have noticed that there are no special movements and secret formulas. Hopefully you’re not disappointed, and hopefully you find your own way from here. You are your own coach, and you can always pick and choose from what works and what doesn’t. I’m always learning and always will be. I see no other way for any of us to get where we want unless we keep our mind open and stay humble.
Now get out there and train, HARD!
Get Underground Strength Manual Now... Click Here!
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