Check out this footage from the Underground headquarters in Edison, NJ - Zach is puttin his guys through some killer conditioning with the Prowler!
Sunday, February 15, 2009
Adding Strength With Little Equipment!
Check out this article by Zach Even-Esh, creator of the Underground Strength Manual, on how to get brutually strong using only the basics!
Imagine—you’re a broke kid living in a small town in the middle of nowhere. The closest fitness center is miles away and you don’t have a car to get there anyway. None of your friends know what a weight is. You’ve asked them to give it a try, but they just gave you the middle finger as they sped off to the mall or plopped down in front of the television to play video games. You really want to pack on some muscle so you can maybe try out for the football team at school. The only thing you have as far as training equipment is a bar, a squat rack, and a pile of about 600 lbs of weights. What’s a guy to do? How can you pack on the necessary strength to put some people on the ground during football season?
Well, with only a barbell and a squat rack, you’re in the perfect situation. Now, I can’t critique you on technique and tell you if you are ready for these exercises yet. And I don’t know your physical age or your training age. But, let’s just say that you can get a ton of strength and muscle added to your frame before next season using the basics and a lot of calisthenics. The basics have always worked and will always work, and the smartest people know to never ditch them.
I suggest performing three, full body workouts each week. Perform them on non-consecutive days. Train very basic and aim to be stronger as often as possible. Add one rep here and there and five pounds here and there. The progressive overload system is what you want to use (this was invented by Jim Wendler aka Jim Weider). Your workout should also be modeled after Joe DeFranco’s “Westside for Skinny Bastards,” except use full body workouts, not upper-lower splits...at least not yet.
Here’s a sample week:
Warm up with calisthenics before training
Day 1
1) Back squat, 5 X 5
2) Military press, 5 X 5
3) Bent-over rows, 3 X 10
4A) Push-ups, 2 X max reps
4B) Walking lunges, 2 X 15 each leg
4C) Weighted sit-ups, 2 X 25
Day 2
1) Zercher squat, 5 X 5
2) Feet elevated push-up OR handstand push-ups (if you can hit handstand push-ups, perform them instead), 4 X max reps
3) Pull-ups, 4 X max reps (if you don’t have a pull-up bar, go to a playground and use the monkey bars)
4) Barbell cheat curls, 3 X 5 reps
5) Barbell wrist curls, 3 X 15–20 reps
Day 3
1) Deadlift, 5 X 3 reps
2) Hang clean and press, 3 X 5 reps
3) Bent-over row, 3 X 8–12 reps
4A) Body weight squats, 2 X 20
4B) Pull-ups, 2 X max reps
4C) Walking lunges, 2 X 10 each
4D) Push-ups, 2 X max reps
On the other days, go to the park and find a stone. Carry it around, deadlift it, or press it overhead. Sprint through the park, jump over logs and in between trees, or jump on and off park benches. Do tons of pull-ups and push-ups and work your abdominals hard. Also, eat a ton of quality food. You’ll be on your way in no time!
Unleash the Brutal Strength of a Gladiator
http://tinyurl.com/awgjrc (copy and paste into your browser!)
Imagine—you’re a broke kid living in a small town in the middle of nowhere. The closest fitness center is miles away and you don’t have a car to get there anyway. None of your friends know what a weight is. You’ve asked them to give it a try, but they just gave you the middle finger as they sped off to the mall or plopped down in front of the television to play video games. You really want to pack on some muscle so you can maybe try out for the football team at school. The only thing you have as far as training equipment is a bar, a squat rack, and a pile of about 600 lbs of weights. What’s a guy to do? How can you pack on the necessary strength to put some people on the ground during football season?
Well, with only a barbell and a squat rack, you’re in the perfect situation. Now, I can’t critique you on technique and tell you if you are ready for these exercises yet. And I don’t know your physical age or your training age. But, let’s just say that you can get a ton of strength and muscle added to your frame before next season using the basics and a lot of calisthenics. The basics have always worked and will always work, and the smartest people know to never ditch them.
I suggest performing three, full body workouts each week. Perform them on non-consecutive days. Train very basic and aim to be stronger as often as possible. Add one rep here and there and five pounds here and there. The progressive overload system is what you want to use (this was invented by Jim Wendler aka Jim Weider). Your workout should also be modeled after Joe DeFranco’s “Westside for Skinny Bastards,” except use full body workouts, not upper-lower splits...at least not yet.
Here’s a sample week:
Warm up with calisthenics before training
Day 1
1) Back squat, 5 X 5
2) Military press, 5 X 5
3) Bent-over rows, 3 X 10
4A) Push-ups, 2 X max reps
4B) Walking lunges, 2 X 15 each leg
4C) Weighted sit-ups, 2 X 25
Day 2
1) Zercher squat, 5 X 5
2) Feet elevated push-up OR handstand push-ups (if you can hit handstand push-ups, perform them instead), 4 X max reps
3) Pull-ups, 4 X max reps (if you don’t have a pull-up bar, go to a playground and use the monkey bars)
4) Barbell cheat curls, 3 X 5 reps
5) Barbell wrist curls, 3 X 15–20 reps
Day 3
1) Deadlift, 5 X 3 reps
2) Hang clean and press, 3 X 5 reps
3) Bent-over row, 3 X 8–12 reps
4A) Body weight squats, 2 X 20
4B) Pull-ups, 2 X max reps
4C) Walking lunges, 2 X 10 each
4D) Push-ups, 2 X max reps
On the other days, go to the park and find a stone. Carry it around, deadlift it, or press it overhead. Sprint through the park, jump over logs and in between trees, or jump on and off park benches. Do tons of pull-ups and push-ups and work your abdominals hard. Also, eat a ton of quality food. You’ll be on your way in no time!
Unleash the Brutal Strength of a Gladiator
http://tinyurl.com/awgjrc (copy and paste into your browser!)
Friday, February 13, 2009
Judo Circuit @ The Underground Strength Gym!
Check out this sick video showing how to improve work capacity and strength endurance for combat sports!
Do You Want The Body of a Gladiator?
Get "Underground Muscle"
Untold Training Secrets of a Renegade NJ Strength Coach
Check Out Zach Even-Esh's Underground Strength Manual!
Do You Want The Body of a Gladiator?
Get "Underground Muscle"
Untold Training Secrets of a Renegade NJ Strength Coach
Check Out Zach Even-Esh's Underground Strength Manual!
Field Day
Check out this article by Zach Even-Esh...take your workout outside and get some fresh air while kicking ass and taking names!'
Field day at elementary school means dunk tanks, water balloons, Italian ice, hanging with your friends, cool games and a bunch of other cool stuff. Field day for Arnold meant taking 250 lbs to the woods with a friend, some girls and plenty of beer (I said ARNOLD, not Alwyn!!). They squatted all day for hours on end, grilled chicken, drank beer, wine and gazed at the stars with their girlfriends and then enjoyed a romantic night under the stars (that’s the PG version). Arnold said they did this to break all the barriers and to live like Gladiators. He took himself outside of his normal training environment and literally became a different person. This helped him blast through the pain barrier and break all records. If he did this in the gym surely people would have gotten into his head telling him that he’s doing too much or they’re too tired. Gladiators don’t quit, cry or complain and this is why he needed the outdoors to train like one.
When I received the latest Elite newsletter and all their “Field” tools I wanted to write about it because I figured so many of the readers could relate to what I am about to write. I started training the summer before high school, I was 13 and now I am 29. For over half my life I have been training and change is always a good thing. Especially since I began incorporating a lot of old school and strong man training the outdoors lend themselves perfectly for this style of training.
One of my favorite quotes is, “If the sun is shining you have no business staying inside.” In NJ the weather is ever changing and after a long winter you can’t wait for spring to arrive so you can train outdoors more often. So after years and years of training in gyms through out NJ I eventually built my own dungeon with plenty of tools for “Field” training. I use sleds, kettlebells, logs, sledge hammers, my truck, stones and sandbags during the fall, spring and summer. I’ll throw a heavy sandbag in my trunk, a pair of kettlebells, a sled and a few plates. A sledge hammer stays in there on a regular basis and stones are found lying around everywhere I go.
There’s a different emotion that comes from training outdoors. Fresh air breeds high energy and encourages you to forget about sets, reps and all the other rigid rules you may follow endlessly. My work out might look like this on a field day:
1. Warm up with movement, push ups, squats, lunges and some joint mobility.
2. I’ll throw in some kettlebell swings, snatches, clean and presses for a few minutes to get more into it. Then I’ll crank out some heavy military press and snatches before moving on.
3. Next I’ll drag the sled forwards, then row for 5 – 10 reps, then backwards drag for a bit, then forwards again, then row some more, and drag some more. I’ll go for 10 – 12 minutes here, stopping for some water here and there.
4. Next, I’ll push my truck for 3 or 4 sets of 200 ft. or so.
5. After that I’ll do some sandbag training. Snatches for 10 reps, rest, military press with a squat for 10 reps, rest, squats and lunges mixed together and so on. I’ll work the sandbag for 10 minutes pushing myself hard.
6. I’ll finish with sledge hammer work, hitting a log overhead for 20 – 30 reps, then jogging to a tree and hitting the tree from the sides for 20 or 30 on each side. This will go on for 5 minutes or so.
When it’s over I might go to the pull up bars and dip bars and work them for a circuit or call it a day. I’ve got no desire for program on these days. My desire is to push myself physically and mentally. You can always quit when it hurts, but who wants to be a quitter?
Training is my therapy, I won’t lie. We all go through stress and sometimes it seems much worst than other times. I train hard and lift as heavy as I can to meditate myself into my own zone. Last week contractors began tearing up my house for the new work. They dug up endless stones and didn’t carry them away until today. I grabbed the heavy one and carried it to the back yard. I worked in dead lifts, military press, shoulder squats and bent rows. I grabbed the log in my back yard and did Zercher carries, squats, and hybrid RDL – Good mornings holding the log against my chest.
My neighbor keeps yelling from her porch, “You’ll hurt your heart, Zach!” I imagine that her cigarette habit is worse. I just have a hunch. I’m getting fresh NJ air, the kind of air that’s near 100 with high humidity. It works for me and keeps me in touch with keeping my edge. Nothing is worst than losing your edge. You start telling yourself that it is ok to go easy today and before you know it you’re doing everything that allows you to lay down and sit down on a bench or stability ball.
My body and mind crave this style of training. Through the years you beat yourself up and amass a good number of injuries that require you to change your style of training. I prefer to change for the better. I may not be squatting for 50 sets, drinking and eating and chilling with girls under the stars (Ferruggia still trains & lives like that though), but I get my fix with field training!
If I’m looking to work power and conditioning I’ll perform explosive squat – push throws with a kettlebell, jog up and repeat. I might go for time, distance or until I reach a predetermined number of reps. After that I’ll use a light sled and stroll through the park (literally). Last time I did this the local mount police (on horses) stopped me. I wasn’t sure if I was going to get a ticket. I snagged a 70 ft. rope from Home Depot so I’ll work on my hand speed and pulling endurance by doing hand over hand pulls with the rope attached to the sled or to both kettlebells. This is a great exercise!
I think you will thoroughly enjoy field training in connection with your own “gym” training. Get out there and test your limits. Lifting odd objects and getting out in the fresh air is good for the soul. If you’re having a rough day, heavy deads can be great for therapy, but so can stone carries, truck pushing and a stroll through the park with a weighted sled. Besides, you might meet the girl of your dreams dragging a sled through the park.
If you’re reading this article it’s likely you’ve become connected to in some manner to the crew at Elite. You read the Q & A and ask Wendler to show his chest, or you ask Mike how his diet is coming along. This article was inspired by everything and everyone on the Q & A. I read it all the time and I see how we’re all connected as brothers in one way or another, regardless of where we’re from. So in the end my friends, I’m thanking everyone for the inspiration. I hope this article gets some of you guys out there in the fresh air to train hard and live hard. You’ve all inspired me and I wanted to return the favor. Just don’t cry!
Check out more of Zach's and
Get The Underground Strength Manual!
Field day at elementary school means dunk tanks, water balloons, Italian ice, hanging with your friends, cool games and a bunch of other cool stuff. Field day for Arnold meant taking 250 lbs to the woods with a friend, some girls and plenty of beer (I said ARNOLD, not Alwyn!!). They squatted all day for hours on end, grilled chicken, drank beer, wine and gazed at the stars with their girlfriends and then enjoyed a romantic night under the stars (that’s the PG version). Arnold said they did this to break all the barriers and to live like Gladiators. He took himself outside of his normal training environment and literally became a different person. This helped him blast through the pain barrier and break all records. If he did this in the gym surely people would have gotten into his head telling him that he’s doing too much or they’re too tired. Gladiators don’t quit, cry or complain and this is why he needed the outdoors to train like one.
When I received the latest Elite newsletter and all their “Field” tools I wanted to write about it because I figured so many of the readers could relate to what I am about to write. I started training the summer before high school, I was 13 and now I am 29. For over half my life I have been training and change is always a good thing. Especially since I began incorporating a lot of old school and strong man training the outdoors lend themselves perfectly for this style of training.
One of my favorite quotes is, “If the sun is shining you have no business staying inside.” In NJ the weather is ever changing and after a long winter you can’t wait for spring to arrive so you can train outdoors more often. So after years and years of training in gyms through out NJ I eventually built my own dungeon with plenty of tools for “Field” training. I use sleds, kettlebells, logs, sledge hammers, my truck, stones and sandbags during the fall, spring and summer. I’ll throw a heavy sandbag in my trunk, a pair of kettlebells, a sled and a few plates. A sledge hammer stays in there on a regular basis and stones are found lying around everywhere I go.
There’s a different emotion that comes from training outdoors. Fresh air breeds high energy and encourages you to forget about sets, reps and all the other rigid rules you may follow endlessly. My work out might look like this on a field day:
1. Warm up with movement, push ups, squats, lunges and some joint mobility.
2. I’ll throw in some kettlebell swings, snatches, clean and presses for a few minutes to get more into it. Then I’ll crank out some heavy military press and snatches before moving on.
3. Next I’ll drag the sled forwards, then row for 5 – 10 reps, then backwards drag for a bit, then forwards again, then row some more, and drag some more. I’ll go for 10 – 12 minutes here, stopping for some water here and there.
4. Next, I’ll push my truck for 3 or 4 sets of 200 ft. or so.
5. After that I’ll do some sandbag training. Snatches for 10 reps, rest, military press with a squat for 10 reps, rest, squats and lunges mixed together and so on. I’ll work the sandbag for 10 minutes pushing myself hard.
6. I’ll finish with sledge hammer work, hitting a log overhead for 20 – 30 reps, then jogging to a tree and hitting the tree from the sides for 20 or 30 on each side. This will go on for 5 minutes or so.
When it’s over I might go to the pull up bars and dip bars and work them for a circuit or call it a day. I’ve got no desire for program on these days. My desire is to push myself physically and mentally. You can always quit when it hurts, but who wants to be a quitter?
Training is my therapy, I won’t lie. We all go through stress and sometimes it seems much worst than other times. I train hard and lift as heavy as I can to meditate myself into my own zone. Last week contractors began tearing up my house for the new work. They dug up endless stones and didn’t carry them away until today. I grabbed the heavy one and carried it to the back yard. I worked in dead lifts, military press, shoulder squats and bent rows. I grabbed the log in my back yard and did Zercher carries, squats, and hybrid RDL – Good mornings holding the log against my chest.
My neighbor keeps yelling from her porch, “You’ll hurt your heart, Zach!” I imagine that her cigarette habit is worse. I just have a hunch. I’m getting fresh NJ air, the kind of air that’s near 100 with high humidity. It works for me and keeps me in touch with keeping my edge. Nothing is worst than losing your edge. You start telling yourself that it is ok to go easy today and before you know it you’re doing everything that allows you to lay down and sit down on a bench or stability ball.
My body and mind crave this style of training. Through the years you beat yourself up and amass a good number of injuries that require you to change your style of training. I prefer to change for the better. I may not be squatting for 50 sets, drinking and eating and chilling with girls under the stars (Ferruggia still trains & lives like that though), but I get my fix with field training!
If I’m looking to work power and conditioning I’ll perform explosive squat – push throws with a kettlebell, jog up and repeat. I might go for time, distance or until I reach a predetermined number of reps. After that I’ll use a light sled and stroll through the park (literally). Last time I did this the local mount police (on horses) stopped me. I wasn’t sure if I was going to get a ticket. I snagged a 70 ft. rope from Home Depot so I’ll work on my hand speed and pulling endurance by doing hand over hand pulls with the rope attached to the sled or to both kettlebells. This is a great exercise!
I think you will thoroughly enjoy field training in connection with your own “gym” training. Get out there and test your limits. Lifting odd objects and getting out in the fresh air is good for the soul. If you’re having a rough day, heavy deads can be great for therapy, but so can stone carries, truck pushing and a stroll through the park with a weighted sled. Besides, you might meet the girl of your dreams dragging a sled through the park.
If you’re reading this article it’s likely you’ve become connected to in some manner to the crew at Elite. You read the Q & A and ask Wendler to show his chest, or you ask Mike how his diet is coming along. This article was inspired by everything and everyone on the Q & A. I read it all the time and I see how we’re all connected as brothers in one way or another, regardless of where we’re from. So in the end my friends, I’m thanking everyone for the inspiration. I hope this article gets some of you guys out there in the fresh air to train hard and live hard. You’ve all inspired me and I wanted to return the favor. Just don’t cry!
Check out more of Zach's and
Get The Underground Strength Manual!
Thursday, February 12, 2009
Undeground Strength Show # 107!
Zach has been pumping these out for the past 4-5 months and there is always loads of quality content garunteed to get you amped to train!
Check Out More of Zach's Crazy Methods Here!
Check Out More of Zach's Crazy Methods Here!
Underground Strength Training Q & A
Here's some Q&A that Zach did @ Elitefts detailing some of his
Brutually Effective Underground Methods!
Can you give readers a general idea of how to structure a kettlebell/bodyweight program for two consecutive days? I also have a sled with some chains and bands, so how could I utilize those, as well? Also, what DVD of yours would you suggest for kettlebell conditioning and bodyweight training?
Two days of training in a row is tough, but what we can do is split up your days into either:
Day 1: lower body
Day 2: upper body
or
Day 1: full body strength / power - low rep work
Day 2: complexes, lighter weight, higher reps
Or, what I would likely do for myself because I know what works best, is this:
Day 1: heavy KB work and heavy BW training
Day 2: sleds, bands and BW only, NO KB's
This is something you'll need to play with, because everyone responds differently to two days in a row with various stimuli.
Try this:
Day 1: KB's and Heavy BW
1) Turkish get-up 3 x 3 reps each side
2) double KB front squat - press combo 4 x 5 reps
3A) double KB bent over row 3 x 6 - 8 reps
3B) double KB high pulls 3 x 6 - 8 reps
4A) weighted pull ups 3 x 3 - 5 reps
4B) 1 arm KB floor press 3 x 5 reps each
Day 2: bands, sled, bw: max rounds in 15 minutes
1A) forward sled drag x 200 ft.
1B) 15 push-ups (change push-up variation every set)
1C) backwards sled drag x 200 ft
1D) 15 push-ups (change push-up variation every set)
1E) mixed grip pull-ups / recline rowing x max reps
1F) sled rows x 6 reps
1G) sled chest presses x 6 reps
** If you want, you can add some band work such as snap downs, face pulls, resisted running, etc. Basically, your second day will keep you away from extra loading and you will load yourself via the sled and your own BW.
But, like I said, these are just a few options. You really must test what works for you and see what you're feeling for your second day of training. This "feeling" can change daily / weekly, etc, so be prepared to adjust accordingly to optimize your training to the response your body will give in return.
Kettlebell product: Definitely Kettlebells for Combat.
For BW, I have nothing that is ONLY BW, but inside my Kit there is one manual that is very much focused on BW movements, especially partner BW movements.
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.
Be Sure To Check Out Zach's Underground Manual Here!
How Much Rugged Muscle Do You Want?
Discover The Untold Strength Secret of Ancient Strongmen
Develop Ungodly Strength Without a Gym
The Question is...."Are You Tough Enough??"
The Underground Strength Manual
Brutually Effective Underground Methods!
Can you give readers a general idea of how to structure a kettlebell/bodyweight program for two consecutive days? I also have a sled with some chains and bands, so how could I utilize those, as well? Also, what DVD of yours would you suggest for kettlebell conditioning and bodyweight training?
Two days of training in a row is tough, but what we can do is split up your days into either:
Day 1: lower body
Day 2: upper body
or
Day 1: full body strength / power - low rep work
Day 2: complexes, lighter weight, higher reps
Or, what I would likely do for myself because I know what works best, is this:
Day 1: heavy KB work and heavy BW training
Day 2: sleds, bands and BW only, NO KB's
This is something you'll need to play with, because everyone responds differently to two days in a row with various stimuli.
Try this:
Day 1: KB's and Heavy BW
1) Turkish get-up 3 x 3 reps each side
2) double KB front squat - press combo 4 x 5 reps
3A) double KB bent over row 3 x 6 - 8 reps
3B) double KB high pulls 3 x 6 - 8 reps
4A) weighted pull ups 3 x 3 - 5 reps
4B) 1 arm KB floor press 3 x 5 reps each
Day 2: bands, sled, bw: max rounds in 15 minutes
1A) forward sled drag x 200 ft.
1B) 15 push-ups (change push-up variation every set)
1C) backwards sled drag x 200 ft
1D) 15 push-ups (change push-up variation every set)
1E) mixed grip pull-ups / recline rowing x max reps
1F) sled rows x 6 reps
1G) sled chest presses x 6 reps
** If you want, you can add some band work such as snap downs, face pulls, resisted running, etc. Basically, your second day will keep you away from extra loading and you will load yourself via the sled and your own BW.
But, like I said, these are just a few options. You really must test what works for you and see what you're feeling for your second day of training. This "feeling" can change daily / weekly, etc, so be prepared to adjust accordingly to optimize your training to the response your body will give in return.
Kettlebell product: Definitely Kettlebells for Combat.
For BW, I have nothing that is ONLY BW, but inside my Kit there is one manual that is very much focused on BW movements, especially partner BW movements.
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.
Be Sure To Check Out Zach's Underground Manual Here!
How Much Rugged Muscle Do You Want?
Discover The Untold Strength Secret of Ancient Strongmen
Develop Ungodly Strength Without a Gym
The Question is...."Are You Tough Enough??"
The Underground Strength Manual
Wednesday, February 11, 2009
Gladiotor Seminar w/Zach Even - Esh & Steve Maxwell!
Check out this crazy footage from a seminar done by Zach Even Esh & Steve Maxwell @ the USC headqaurters in Edison, NJ!
If you like these crazy training methods, and like getting results like you've never experience before Be Sure To Check Out The Underground Strength Manual!!!
If you like these crazy training methods, and like getting results like you've never experience before Be Sure To Check Out The Underground Strength Manual!!!
Barbell Training For Gradiators
Check out this article about basic barbell training for combat athletes to help improve strength and muscular conditioning like never before! Grab a barbell and maybe a towel and you're set to go!
All you need is a barbell for this workout. Simplicity is often the name of my game, but my priority is getting results fast, and you’re about to experience exactly how to get fast results in developing strength endurance, power endurance and speed!
These exercises are very basic and can be done with the help of a partner or by placing your barbell on milk crates or a few cinder blocks in place of power racks, especially if you’re training in your own home. Your resources don’t need to be anything fancy as you’re about to see.
You will not be training with traditional bodybuilding methods. Instead, you will perform a high number of sets with low reps and minimal rest time. This method is what produces strength and power endurance. The exercises you’re going to perform are the following:
1. Zercher Squat – wrap a towel in the center of the barbell, using double underhooks, place the crook of your elbows under the barbell, and perform deep squats. Your posture must remain upright and your elbows should remain high. Do not allow the weight to pull your posture down or pull your hands down. Choose an appropriate weight allowing for perfect technique. This movement is awesome for developing takedown strength and overall full body strength. Your upper body will work extremely hard just to keep the barbell in position and of course your legs will be working hard to move that heavy barbell!
2. Towel Deadlift – Every 2 – 3 workouts you will switch from the zercher squat to the towel deadlift. This will avoid burn out in either movement and still works a similar movement. This is a great way to continuously keep improving strength while avoiding overuse injuries. The towels can be grabbed or wrapped around the bar. Both are excellent for grip and full body strength.
3. Floor Press – Great for developing pushing strength from your back. If you’re weak on your back, get strong here. This will develop pushing strength and power helping you escape your hips and create angles from the bottom, ultimately making you a better submission specialist from your back! There should be no bouncing of the bar off the floor. Lower the bar slowly as if it were going to touch your lower chest, once your triceps touch the floor, blast the weight upward! Arm Bars anyone?!?!
4. Barbell Row with Towels – Use the towels if you want added grip work. Wrap the towels around the bar or hang the towels around the bar, each of which give you a different grip and pulling effect. Grips can be overhand or underhand. Keep your low back neutral and your upper back flat, NO rounding allowed. If you round out your back, lighten up until your form is perfect. Your lower body will also work just to stabilize your upper body so this is truly a full body exercise. Pull the weight towards your low abdomen and squeeze your shoulder blades together. This is excellent for developing pulling strength, a must in all combat sports.
5. Barbell Cheat Curls – No one ever would expect me to encourage these, as many equate this movement to bodybuilding training. This exercise is going to look like a barbell hang clean, except with a reverse grip. It will develop hip power and strength in your entire upper body. Don’t knock these, they work, especially when you push for HEAVY weights! They will also work your hands and grip very intensely, a critical aspect in any type of combat sport using gi as well as no gi.
Here’s your Underground workout:
* Exercises A & B are performed back to back. As your work capacity improves, you should aim to have zero rest through each superset!
1A) Barbell Floor Press 6 x 3 – 5 reps
1B) Barbell Zercher Squat / Towel Deadlift 6 x 3 – 5 reps
2A) Bent Over Barbell Row with Towels 3 x 8 - 12 reps
2B) Any Push Up Variation 3 x Max Reps
3A) Barbell Cheat Curls 3 x 5 reps
3B) Any Abdominal Exercise 3 x 20 reps
Pictures coming soon!
Be Sure To Check Out The Underground Strength Manual!!!
All you need is a barbell for this workout. Simplicity is often the name of my game, but my priority is getting results fast, and you’re about to experience exactly how to get fast results in developing strength endurance, power endurance and speed!
These exercises are very basic and can be done with the help of a partner or by placing your barbell on milk crates or a few cinder blocks in place of power racks, especially if you’re training in your own home. Your resources don’t need to be anything fancy as you’re about to see.
You will not be training with traditional bodybuilding methods. Instead, you will perform a high number of sets with low reps and minimal rest time. This method is what produces strength and power endurance. The exercises you’re going to perform are the following:
1. Zercher Squat – wrap a towel in the center of the barbell, using double underhooks, place the crook of your elbows under the barbell, and perform deep squats. Your posture must remain upright and your elbows should remain high. Do not allow the weight to pull your posture down or pull your hands down. Choose an appropriate weight allowing for perfect technique. This movement is awesome for developing takedown strength and overall full body strength. Your upper body will work extremely hard just to keep the barbell in position and of course your legs will be working hard to move that heavy barbell!
2. Towel Deadlift – Every 2 – 3 workouts you will switch from the zercher squat to the towel deadlift. This will avoid burn out in either movement and still works a similar movement. This is a great way to continuously keep improving strength while avoiding overuse injuries. The towels can be grabbed or wrapped around the bar. Both are excellent for grip and full body strength.
3. Floor Press – Great for developing pushing strength from your back. If you’re weak on your back, get strong here. This will develop pushing strength and power helping you escape your hips and create angles from the bottom, ultimately making you a better submission specialist from your back! There should be no bouncing of the bar off the floor. Lower the bar slowly as if it were going to touch your lower chest, once your triceps touch the floor, blast the weight upward! Arm Bars anyone?!?!
4. Barbell Row with Towels – Use the towels if you want added grip work. Wrap the towels around the bar or hang the towels around the bar, each of which give you a different grip and pulling effect. Grips can be overhand or underhand. Keep your low back neutral and your upper back flat, NO rounding allowed. If you round out your back, lighten up until your form is perfect. Your lower body will also work just to stabilize your upper body so this is truly a full body exercise. Pull the weight towards your low abdomen and squeeze your shoulder blades together. This is excellent for developing pulling strength, a must in all combat sports.
5. Barbell Cheat Curls – No one ever would expect me to encourage these, as many equate this movement to bodybuilding training. This exercise is going to look like a barbell hang clean, except with a reverse grip. It will develop hip power and strength in your entire upper body. Don’t knock these, they work, especially when you push for HEAVY weights! They will also work your hands and grip very intensely, a critical aspect in any type of combat sport using gi as well as no gi.
Here’s your Underground workout:
* Exercises A & B are performed back to back. As your work capacity improves, you should aim to have zero rest through each superset!
1A) Barbell Floor Press 6 x 3 – 5 reps
1B) Barbell Zercher Squat / Towel Deadlift 6 x 3 – 5 reps
2A) Bent Over Barbell Row with Towels 3 x 8 - 12 reps
2B) Any Push Up Variation 3 x Max Reps
3A) Barbell Cheat Curls 3 x 5 reps
3B) Any Abdominal Exercise 3 x 20 reps
Pictures coming soon!
Be Sure To Check Out The Underground Strength Manual!!!
The Ultimate Sandbag Movie!
From Zach Even - Esh:
Check out some of my favorite exercises using a sandbag.
This is live, from my Underground Strength Gym in Edison, NJ.
Pay attention and get ready to make your own sandbag!
Check out the movie….
Now go get busy!
Kill it!
--Coach Z—
For more info and videos like this from Zach check out
The Underground Strength Manual!
Check out some of my favorite exercises using a sandbag.
This is live, from my Underground Strength Gym in Edison, NJ.
Pay attention and get ready to make your own sandbag!
Check out the movie….
Now go get busy!
Kill it!
--Coach Z—
For more info and videos like this from Zach check out
The Underground Strength Manual!
Tuesday, February 10, 2009
Kettlebell Combat Complex
Check out this killer kettlebell complex done by Zach at the USC headquarters. This badboy is just evil and 1-3 sets is a great way to cap off a workout!
Don't forget to check out The Underground Strength Manual!
Don't forget to check out The Underground Strength Manual!
Underground Shock Training
Here's another article from Zach, showing unconventional ways to help sky rocket conditioning and toughness like never before!
If you have hit a plateau in your performance training, there are likely many variables missing that can help you break your plateau. Often times you need a change of pace and must be taken out of your comfort zone. This is where “shock training” comes into play.
You will take your mind and body into a zone they have never experienced before. This style of training does not need to be performed every single time you train, but here and there it’s a great idea to implement something similar to what I’m about to outline for you.
When performing shock training, we utilize basic barbell lifts, odd objects such as Kegs, Tires, Russian Kettlebells, Thick Rope Movements and sandbags. We also perform various calisthenics, sprinting and jumping drills. Each compound movement or sprinting / jumping drill is followed by a specific combat drill required for that athlete’s sport. Workouts are performed for timed rounds (5 minutes per round) with predetermined rep patterns or for maximum rounds in a specific time period (i.e. max rounds in 15 minutes).
Below are some of our favorite movements we will incorporate into a Shock Workout. We often choose 3 strength movements, 1 jumping or sprinting drill and 1 version of the combat specific drill (i.e. pad work, ground submissions, takedowns, fit ins, throws). If you own a martial arts school, much of this equipment can be stored behind your school or in a corner, out of the way from your students.
Keg Clean & Press – This is a powerful full body movement which works the entire body intensely. The water moves around in the keg forcing you to ground your feet and maintain balance. This is an explosive movement and must be performed with aggression and speed!
Trap Bar Deadlift – This is a powerful movement for developing the power and strength through your hips, entire lower body and your entire back, in addition to strengthening your grip.
Tire Flipping – The massive amount of energy required to flip a tire is tremendous, as are the benefits of ripping through circuits of tire flips mixed in with more shock treatment. There is not one muscle which does not get worked during the tire flip.
Stone Lifting – Once again, we are choosing a movement that requires the entire body to work together as a unit, no isolating here. Your entire body will be worked like never before and the focus must be intense here. Any type of stone can be used during this drill. Many of our stones are from old playgrounds that were sitting around collecting dirt until we came along, hosed the dirt off and turned them into strength equipment.
Farmer Walks – Carrying objects is one of the simplest forms of strength training as well as one of the most challenging. Carrying kettlebells, anvils, kegs, sandbags, stones – you name it, you can carry it. The awkward nature of the carry forces the body to work as a unit and places you in uncomfortable positions. You can quit or keep pressing on!
The moral here is to organize several full body movements in a circuit while also placing your body in an uncommon environment. For us, this means training in full Gi, wearing a mouth guard, knee pads, outside in the sweltering heat and humidity. Combining all these elements shocks the mind and body and causes you t step it up a notch or two. It may be exactly what you needed to make it to the next level.
Try this workout for 3 rounds of 5 minutes each, rest 1 minute after each round:
1A) tire flip x 5
1B) keg clean & press x 5
1C) odd object farmer walk x 100 ft.
1D) sprint x 100 ft.
To Learn more about Zach's insane training methods, be sure to check out
The Underground Strength Manual!
If you have hit a plateau in your performance training, there are likely many variables missing that can help you break your plateau. Often times you need a change of pace and must be taken out of your comfort zone. This is where “shock training” comes into play.
You will take your mind and body into a zone they have never experienced before. This style of training does not need to be performed every single time you train, but here and there it’s a great idea to implement something similar to what I’m about to outline for you.
When performing shock training, we utilize basic barbell lifts, odd objects such as Kegs, Tires, Russian Kettlebells, Thick Rope Movements and sandbags. We also perform various calisthenics, sprinting and jumping drills. Each compound movement or sprinting / jumping drill is followed by a specific combat drill required for that athlete’s sport. Workouts are performed for timed rounds (5 minutes per round) with predetermined rep patterns or for maximum rounds in a specific time period (i.e. max rounds in 15 minutes).
Below are some of our favorite movements we will incorporate into a Shock Workout. We often choose 3 strength movements, 1 jumping or sprinting drill and 1 version of the combat specific drill (i.e. pad work, ground submissions, takedowns, fit ins, throws). If you own a martial arts school, much of this equipment can be stored behind your school or in a corner, out of the way from your students.
Keg Clean & Press – This is a powerful full body movement which works the entire body intensely. The water moves around in the keg forcing you to ground your feet and maintain balance. This is an explosive movement and must be performed with aggression and speed!
Trap Bar Deadlift – This is a powerful movement for developing the power and strength through your hips, entire lower body and your entire back, in addition to strengthening your grip.
Tire Flipping – The massive amount of energy required to flip a tire is tremendous, as are the benefits of ripping through circuits of tire flips mixed in with more shock treatment. There is not one muscle which does not get worked during the tire flip.
Stone Lifting – Once again, we are choosing a movement that requires the entire body to work together as a unit, no isolating here. Your entire body will be worked like never before and the focus must be intense here. Any type of stone can be used during this drill. Many of our stones are from old playgrounds that were sitting around collecting dirt until we came along, hosed the dirt off and turned them into strength equipment.
Farmer Walks – Carrying objects is one of the simplest forms of strength training as well as one of the most challenging. Carrying kettlebells, anvils, kegs, sandbags, stones – you name it, you can carry it. The awkward nature of the carry forces the body to work as a unit and places you in uncomfortable positions. You can quit or keep pressing on!
The moral here is to organize several full body movements in a circuit while also placing your body in an uncommon environment. For us, this means training in full Gi, wearing a mouth guard, knee pads, outside in the sweltering heat and humidity. Combining all these elements shocks the mind and body and causes you t step it up a notch or two. It may be exactly what you needed to make it to the next level.
Try this workout for 3 rounds of 5 minutes each, rest 1 minute after each round:
1A) tire flip x 5
1B) keg clean & press x 5
1C) odd object farmer walk x 100 ft.
1D) sprint x 100 ft.
To Learn more about Zach's insane training methods, be sure to check out
The Underground Strength Manual!
Sandbag Power Cleans!
Check this short article on Sandbag Power Cleans by Zach Even-Esh!
His Underground Methods are bar none the BEST way to train - Grip it and Rip it!
Underground Strength Manual... Click Here!
Here's Ya Go....
My favorite sandbag exercise is bar none, the Sandbag Power Clean.
Nothing like gripping and ripping into a sandbag to develop nasty hand and grip strength and full body power.
Squat over your sandbag and assume the bottom position of the squat:
flat back
chest high
Grab the sandbag and rip it straight up. You want to try to get the bag air born. Catch with your arms under the bag and make sure you stand straight up.
Squat the bag down rather than dropping it.
This saves wear and tear on the bag and gives extra work to your lower body.
Try hitting the sandbag power clean for 5 x 5 reps first in your workouts.
Don’t fear the heavy bags. It’s the wrestling of the bag that really tests your physical and mental drive.
See the video below….
You don’t have to dip under the bag as David Ellis does in this video. You can try to pull the bag faster to get it higher.
Kill it!
--Zach—
For the ultimate collection of Underground Sandbag Training go to
UndergroundStrengthManual.com!
His Underground Methods are bar none the BEST way to train - Grip it and Rip it!
Underground Strength Manual... Click Here!
Here's Ya Go....
My favorite sandbag exercise is bar none, the Sandbag Power Clean.
Nothing like gripping and ripping into a sandbag to develop nasty hand and grip strength and full body power.
Squat over your sandbag and assume the bottom position of the squat:
flat back
chest high
Grab the sandbag and rip it straight up. You want to try to get the bag air born. Catch with your arms under the bag and make sure you stand straight up.
Squat the bag down rather than dropping it.
This saves wear and tear on the bag and gives extra work to your lower body.
Try hitting the sandbag power clean for 5 x 5 reps first in your workouts.
Don’t fear the heavy bags. It’s the wrestling of the bag that really tests your physical and mental drive.
See the video below….
You don’t have to dip under the bag as David Ellis does in this video. You can try to pull the bag faster to get it higher.
Kill it!
--Zach—
For the ultimate collection of Underground Sandbag Training go to
UndergroundStrengthManual.com!
Monday, February 9, 2009
Combat Training
This is a video of Judo Competitor David Ellis prepping for competition. Notice the use of heavier weights, along with higher rep stuff, pull ups, kettlebells, energy system work, etc - the total package! Don't be afraid to break the rules with your training!
This Guy Knows All About Breaking The Rules!
This Guy Knows All About Breaking The Rules!
Hands Like Vise Grips
Hands Like Vise Grips
By Zach Even – Esh
Underground Strength Manual...Get Results!
If you haven’t realized how critical hand and grip strength is yet, you’re missing the big picture. A weak grip and weak hands will limit how heavy you can train in and out of the gym.
It can also mean the difference between making that tackle, getting the winning takedown, or hitting the ball the extra few feet that helped you knock it out of the park!
Back when bodybuilding was in the “Golden Era”, none of those guys used wrist straps, wraps, wrist support or any other “helpers”. They may have used a weight belt, but even their belts were thin, wimpy leather belts.
These men also did tons of volume when they trained so not only did they have strong hands and grip, but they had the strength endurance to boot. Try doing a back workout that included a total of 25 sets performing heavy deads, heavy barbell or t bar rows, weighted pull ups and heavy shrugs!
Talk about getting a grip workout in! Then these guys finished off with wrist curls. Although wrist curls don’t do much for stronger hands and grip, they will add size to the forearms which can transfer over to your ability to improve grip strength.
The first thing you’re going to need to do is drop your wrist straps and wraps and start training with no assistance. At first, pull ups will seem challenging. Your hands will give quickly and you’ll be hanging by your finger tips. Quickly those hands and your grip strength will rapidly climb.
Start deadlifting with overhand grips and mixed grips (over – under). This will be one of the best movements you can do to develop your grip into a powerful “vise grip”. Not to forget that the deadlift is one of the best movements out there for full body strength and muscle building.
Make deadlifting even more challenging by using a thick bar! If you don’t have a thick bar, then use a towel where each hand goes and now you’ve got a homemade thick bar!
You can also use a towel on your kettlebell handle during one arm swings. These will really make the grip work over time, not just because of the thicker handle, but the speed of the kettlebell will amplify your necessity to hold onto that kettlebell with all you’ve got!
The best way to work your grip is not through specializing only after a workout, but during the workout you should make almost every movement involving your grip.
Some examples are:
•The use of sandbags where you must grab the canvas
•Thick bars or handles for any free weight movement
•Towel or rope pull ups
•Towel or rope attached to the kettlebell (great for rows, swings, pulling movements, carries)
•Stone lifting, specifically pulling movements (dead lifts, bent over rows)
•Small stone lifting w/one hand – shoulder raises from all angles
•Heavy farmer walks w/thick bar and / or heavy implements
•Pole climbing
•Hand over hand rope or tow strap pulling
•Sledge hammer work
The big mistake is to throw in a few sets of wrist curls or captains of crush grippers at the end and hope for that to be enough. You’ve got to push the limits to develop your lower arms to their maximum and a few sissy sets at the end won’t cut it!
Let’s take a look at how you can incorporate grip training into a full workout:
The Vise Grip Workout :
Warm up:
A)100 push ups, hands on stability ball or on floor
B)100 squats
1)Thick bar dead lift w/over – under grip: build up to 3 heavy sets of 1 – 3 reps
2A)Thick bar military push press (clean from ground on 1st rep) 4 x 4 – 6 reps
2B)Rope or towel pull ups 4 x max reps
3A)Step ups or reverse lunges with kettlebells in ea. hand 3 x 12
3B)Plate pinching 3 x max time ea. hand
Another favorite grip movement that has proven to be very effective are the dumbbell hex holds. Just stand them upright and hold for max time! Go for 3 – 5 sets at the end of your workout resting only 30 seconds!
About the Author
Zach Even - Esh is a Strength & Performance Coach from Edison, NJ and is the owner of The Underground Strength Gym and creator of
The Underground Strength Manual. Zach's Underground methods have spanned the globe and have helped men and women of all ages to dramatically improve athletic performance, pack on rugged muscle and develop brute strength. Zach is the Strength & Conditioning advisor for TapOuT Magazine and is also a featured writer for Men's Fitness Magazine. To learn more about Zach and his methods visit
UndergroundStrengthManual.com!
By Zach Even – Esh
Underground Strength Manual...Get Results!
If you haven’t realized how critical hand and grip strength is yet, you’re missing the big picture. A weak grip and weak hands will limit how heavy you can train in and out of the gym.
It can also mean the difference between making that tackle, getting the winning takedown, or hitting the ball the extra few feet that helped you knock it out of the park!
Back when bodybuilding was in the “Golden Era”, none of those guys used wrist straps, wraps, wrist support or any other “helpers”. They may have used a weight belt, but even their belts were thin, wimpy leather belts.
These men also did tons of volume when they trained so not only did they have strong hands and grip, but they had the strength endurance to boot. Try doing a back workout that included a total of 25 sets performing heavy deads, heavy barbell or t bar rows, weighted pull ups and heavy shrugs!
Talk about getting a grip workout in! Then these guys finished off with wrist curls. Although wrist curls don’t do much for stronger hands and grip, they will add size to the forearms which can transfer over to your ability to improve grip strength.
The first thing you’re going to need to do is drop your wrist straps and wraps and start training with no assistance. At first, pull ups will seem challenging. Your hands will give quickly and you’ll be hanging by your finger tips. Quickly those hands and your grip strength will rapidly climb.
Start deadlifting with overhand grips and mixed grips (over – under). This will be one of the best movements you can do to develop your grip into a powerful “vise grip”. Not to forget that the deadlift is one of the best movements out there for full body strength and muscle building.
Make deadlifting even more challenging by using a thick bar! If you don’t have a thick bar, then use a towel where each hand goes and now you’ve got a homemade thick bar!
You can also use a towel on your kettlebell handle during one arm swings. These will really make the grip work over time, not just because of the thicker handle, but the speed of the kettlebell will amplify your necessity to hold onto that kettlebell with all you’ve got!
The best way to work your grip is not through specializing only after a workout, but during the workout you should make almost every movement involving your grip.
Some examples are:
•The use of sandbags where you must grab the canvas
•Thick bars or handles for any free weight movement
•Towel or rope pull ups
•Towel or rope attached to the kettlebell (great for rows, swings, pulling movements, carries)
•Stone lifting, specifically pulling movements (dead lifts, bent over rows)
•Small stone lifting w/one hand – shoulder raises from all angles
•Heavy farmer walks w/thick bar and / or heavy implements
•Pole climbing
•Hand over hand rope or tow strap pulling
•Sledge hammer work
The big mistake is to throw in a few sets of wrist curls or captains of crush grippers at the end and hope for that to be enough. You’ve got to push the limits to develop your lower arms to their maximum and a few sissy sets at the end won’t cut it!
Let’s take a look at how you can incorporate grip training into a full workout:
The Vise Grip Workout :
Warm up:
A)100 push ups, hands on stability ball or on floor
B)100 squats
1)Thick bar dead lift w/over – under grip: build up to 3 heavy sets of 1 – 3 reps
2A)Thick bar military push press (clean from ground on 1st rep) 4 x 4 – 6 reps
2B)Rope or towel pull ups 4 x max reps
3A)Step ups or reverse lunges with kettlebells in ea. hand 3 x 12
3B)Plate pinching 3 x max time ea. hand
Another favorite grip movement that has proven to be very effective are the dumbbell hex holds. Just stand them upright and hold for max time! Go for 3 – 5 sets at the end of your workout resting only 30 seconds!
About the Author
Zach Even - Esh is a Strength & Performance Coach from Edison, NJ and is the owner of The Underground Strength Gym and creator of
The Underground Strength Manual. Zach's Underground methods have spanned the globe and have helped men and women of all ages to dramatically improve athletic performance, pack on rugged muscle and develop brute strength. Zach is the Strength & Conditioning advisor for TapOuT Magazine and is also a featured writer for Men's Fitness Magazine. To learn more about Zach and his methods visit
UndergroundStrengthManual.com!
Dumbbell Clean & Press
Here's some training footage from the Underground Strength Gym in Edison, NJ
These are single arm dumbbell clean and presses...a great total body movement that thrashes the core especially. Done for higher reps, the db clean and press is an awesome conditioning and fatloss tool!
Check out more of these methods and
Get Underground Strength Manual Now... Click Here!
These are single arm dumbbell clean and presses...a great total body movement that thrashes the core especially. Done for higher reps, the db clean and press is an awesome conditioning and fatloss tool!
Check out more of these methods and
Get Underground Strength Manual Now... Click Here!
Carry It!
Carry Like Crazy!
By Zach Even – Esh
UndergroundStrengthManual.com
The simplest movements can often yield the most powerful results. Is this why I never saw anyone doing farmer walks with the 180 lb dumbbells at some gyms I’ve been to?
Or heavy rack pulls, heavy squats, heavy military presses (standing not seated) or heavy barbell rows?
These movements pack on the real muscle and make you stronger than a Bull! What about farmer walks with the farmer walk bars?
I snagged a great pair of farmer handles from http://elitefts.com
I used the econo farmer bars and they arrived 2 days later! These long bars make the carries much harder and really hammer the lower body. Normally we used our 130 lb dumbbells or heavy kettlebells but these long bars were different and better for full body work!
You can also perform the other basic carries with dumbbells and sandbags. These movements will develop full body strength and you want to include these HEAVY in your workouts on a regular basis. These are the basics. After the basics you can start getting more advanced by using cross carries or mixed carries. I'm talking about zercher carries and bear hug carries using sandbags or carrying a stone around the backyard in between sets of kettlebell work.
The cross carries can be used with dumbbells, kettlebells and even sandbags. All you need to do is hold them in two different positions. This awkward loading of the body strengthens the muscles and the body from unique angles that don’t get worked through traditional movements.
some more of my favorite are rack walk + overhead carries or overhead and farmer walk mixed together.
Carrying heavy objects of any type are awesome for full body strength development and work capacity.
In addition, the first rep of every set is some form of a power clean and / or deadlift just to get the weight off the ground. Putting the weights down requires control, so no dropping, only squatting / deadlifting the weights down under control.
I’ve met some seriously strong men who never touch free weights, their strength came from manual labor carrying objects, lifting them, throwing them, power cleaning them into truck beds, etc.
The guy who used to pick up our garbage when we were remodeling our house had an old pick up truck, it seriously looked like Steve Justa’s truck!
This guy’s name was Tony. Tony picked up junk for people as a side job, but it was always heavy stuff. Odd objects that makes you stronger than a freight train.
He would pick up all our stuff: toilet bowls, dish washers, heavy contractor bags filled with sheet rock, an old deck and more! I remember talking to him about strength training (as I always did) while we were loading his pick up with 20 + bags of sheet rock. He was holding one bag with a straight arm as he causally spoke with me! I was using two arms and my entire body to heave those bags up and I was starting to sweat bullets.
Tony was used to carrying car parts, scrap metal and other seriously heavy and odd objects. Essentially, all he did was carry junk. But, remember, like I said, when you carry objects, you power clean them up / down as well as deadlift the weight up / down.
It can’t get any simpler than that!
Now it’s time you begin to carry some odd objects!
About the Author
Zach Even - Esh is a Strength & Performance Coach from Edison, NJ and is the owner of The Underground Strength Gym and creator of
UndergroundStrengthManual.com
. Zach's Underground methods have spanned the globe and have helped men and women of all ages to dramatically improve athletic performance, pack on rugged muscle and develop brute strength. Zach is the Strength & Conditioning advisor for TapOuT Magazine and is also a featured writer for Men's Fitness Magazine. To learn more about Zach and his methods visit
UndergroundStrengthManual.com
By Zach Even – Esh
UndergroundStrengthManual.com
The simplest movements can often yield the most powerful results. Is this why I never saw anyone doing farmer walks with the 180 lb dumbbells at some gyms I’ve been to?
Or heavy rack pulls, heavy squats, heavy military presses (standing not seated) or heavy barbell rows?
These movements pack on the real muscle and make you stronger than a Bull! What about farmer walks with the farmer walk bars?
I snagged a great pair of farmer handles from http://elitefts.com
I used the econo farmer bars and they arrived 2 days later! These long bars make the carries much harder and really hammer the lower body. Normally we used our 130 lb dumbbells or heavy kettlebells but these long bars were different and better for full body work!
You can also perform the other basic carries with dumbbells and sandbags. These movements will develop full body strength and you want to include these HEAVY in your workouts on a regular basis. These are the basics. After the basics you can start getting more advanced by using cross carries or mixed carries. I'm talking about zercher carries and bear hug carries using sandbags or carrying a stone around the backyard in between sets of kettlebell work.
The cross carries can be used with dumbbells, kettlebells and even sandbags. All you need to do is hold them in two different positions. This awkward loading of the body strengthens the muscles and the body from unique angles that don’t get worked through traditional movements.
some more of my favorite are rack walk + overhead carries or overhead and farmer walk mixed together.
Carrying heavy objects of any type are awesome for full body strength development and work capacity.
In addition, the first rep of every set is some form of a power clean and / or deadlift just to get the weight off the ground. Putting the weights down requires control, so no dropping, only squatting / deadlifting the weights down under control.
I’ve met some seriously strong men who never touch free weights, their strength came from manual labor carrying objects, lifting them, throwing them, power cleaning them into truck beds, etc.
The guy who used to pick up our garbage when we were remodeling our house had an old pick up truck, it seriously looked like Steve Justa’s truck!
This guy’s name was Tony. Tony picked up junk for people as a side job, but it was always heavy stuff. Odd objects that makes you stronger than a freight train.
He would pick up all our stuff: toilet bowls, dish washers, heavy contractor bags filled with sheet rock, an old deck and more! I remember talking to him about strength training (as I always did) while we were loading his pick up with 20 + bags of sheet rock. He was holding one bag with a straight arm as he causally spoke with me! I was using two arms and my entire body to heave those bags up and I was starting to sweat bullets.
Tony was used to carrying car parts, scrap metal and other seriously heavy and odd objects. Essentially, all he did was carry junk. But, remember, like I said, when you carry objects, you power clean them up / down as well as deadlift the weight up / down.
It can’t get any simpler than that!
Now it’s time you begin to carry some odd objects!
About the Author
Zach Even - Esh is a Strength & Performance Coach from Edison, NJ and is the owner of The Underground Strength Gym and creator of
UndergroundStrengthManual.com
. Zach's Underground methods have spanned the globe and have helped men and women of all ages to dramatically improve athletic performance, pack on rugged muscle and develop brute strength. Zach is the Strength & Conditioning advisor for TapOuT Magazine and is also a featured writer for Men's Fitness Magazine. To learn more about Zach and his methods visit
UndergroundStrengthManual.com
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