Zach Even-Esh

5 Summer Football Workout Tips & Avoid These 2 Mistakes At All Costs


I’ve been stepping up and voicing my opinion on the overbearing, ego-maniac parents and coaches out there who are hurting their kids with shitty training programs and overall shitty decisions pertaining to training and ultimately, life.

Why do I stand up and voice my opinion like this? Because young athletes are near and dear to my heart and I’ve experienced the pain of regret thanks to poor, ineffective training methods. These kids can never win back these lost opportunities. It’s a pain that will haunt them for a lifetime. If anyone knows about the pain of regret it’s definitely me.

The positive thing is that we CAN help these young athletes and we can also help the Coaches who are stuck in the dark ages. We CAN give them the opportunity to experience greater success. Are ALL Coaches bad? Heck NO. But any Coach who threatens a kid with “If I don’t see your face every day in the weight room you won’t be playing this year” is full of himself.

There is no need for young athletes to get pushed around by ego driven Coaches. Coaches also have a responsibility to live the pursuit of excellence. They can learn today more than ever before thanks to the power of the internet. Young athletes will always be the

Here Are Some Thoughts On Football Summer Workouts and How to Avoid These Mistakes That Hold Back the True Potential of High School Athletes.

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These Football Strength & Conditioning Mistakes Apply To ALL Training Methods / Sports / Goals, Even Non Competitive Sport Athletes Should Pay Attention To These Training Tips:

1) Get enough sleep if you want to maximize fat loss, improve lean muscle gains and improve strength gains. Lack of sleep kills your performance. Training at 6 AM is great in the respect that you get the job done, BUT, if you are going to train at 6 AM then it’s lights out by 10 PM.

2) Younger athletes need to eat breakfast AND get in a post workout meal to maximize their training results. They need to regularly feed the machine plenty of quality proteins, healthy fats and moderate carbs. At the D1 level, most teams have protein shakes ready to go with an option to mix their protein with milk or water. When I talk to high school kids they don’t eat after training so they now have to wait until lunch time.

What happens here is they now skip breakfast AND skip the post workout meal which puts their body in a catabolic state, when you need to be in an anabolic state to maximize muscle, strength and performance gains.

3) You can’t spend 6 days a week in the gym for 2 hrs a pop & expect to maximize results. Instead of training, you will be texting and checking your hair in the mirror every 3 minutes and wasting time to drag these long training sessions from start to finish.

As Arthur Jones said decades ago, You can train hard or you can train long but you can’t do both.

4) In a nut shell, you must train smart AND hard. The incoming freshman need to be on a separate program compared to the experienced lifters on the team.

5) There is NO need for high school athletes to perform 1 Rep Maxes. We can measure their strength by simply tracking their progress and seeing improved technique, acquiring more reps, showing less fatigue from each workout, increasing weight on movements, etc.

A young athlete who is untrained does not have the mental readiness or the physical coordination to max out on back squats, bench presses and power cleans.

At the end of the day, anyone assuming the “Coach” position must live and breathe the pursuit of excellence. Give these young athletes everything you’ve got and nothing less. Never stop learning and become a die hard student of ALL facets of the game.

If strength & conditioning is not your forte, team up with an expert and bring him in to help you. Serving your ego serves no one else and as a Coach, it’s ALL about serving others. As you serve others the best knowledge, you ultimately rack up more wins.

It’s a simple equation.

Live The Code




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10 Responses to 5 Summer Football Workout Tips & Avoid These 2 Mistakes At All Costs

  1. You da man Zach! I hope this reaches the ears of parents and coaches alike and the necessary changes start taking place.

  2. Dustin Maynard says:

    Oh so true!

    I like this post! I was the captain of the linemen,myself. I took great pride holding the wall with my brothers. I too, see a lot of unnecessary training protocals put in place that made no sense. For instance, our coaches forced us to run mile-long jogs, sometimes twice. First of all, why do mile-long jogs!? All we do is sprint after sprint in the game, yet our conditioning in the game SUCKS because the coach was havng us jogging miles. It pissed me off to no end.

    1 REP maxes are inferior compared to endurance strength when it comes to football, but Of course I believe the stronger the athlete is–the more sudden power they’ll have, but ultimately they need the endurance strength. We did a mixture of high rep combine benching and max reps, but frequently I included heavy static Holds on my own, where I just unracked the weight and held it for time, and sometime at the 90 degree angle. Because often times in the game, when we blocked—(If we are not pushing them away) we were “holding” them in place. I felt it helped tremendously to my blocking game.

    If anything, the number one thing a high school athlete is lacking is high quality sleep. And we all been down that road! haha!
    Proper nutrition too, for that matter. Looking back, I don’t think i ever had more than 100 grams of protein to be honest, not while I was in high school. Coaches need to drill proper nutrition.

    • admin says:

      DM – A kid with even 1 year of lifting experience isn’t ready for a 1 rep max, they won’t have coordination.

      Like I said, we can test their strength by measuring progress, no need 1 rep max them, it also increases injury chances for these younger kids.

      • Dustin Maynard says:

        Very true, Zach! Very true.

        Another issue I seen is tht with smaller 1A schools, most of the kids join ALL the sports. Due to the fact, we needed every player. Being a well-rounded athlete is awesome, but if like one of us was lifting and prepping for football the coach has a different training protocol in mind—then when they go into Basketball, the boys completely abandoned lifting all together and the coach had them run, run, run, and of course a lot of basketball drills. Then our wrestling coach was more of bodyweight only guy. The kids had to constantly adapt to each coach’s belief. I can personally see football and wrestling working together. I can see basketball and track athletes working together. But—if the coaches are not on the same page (or at least the same book), it’s a lot of pressure on the kids

  3. kern says:

    You are so right. I coach the summer workouts and I am with 100%.

  4. Jeff says:

    Good stuff Zach!

    You mention “ego driven” coaches. Yes, there are plenty of egos in coaching, but many coaches don’t know that they don’t know.

    What makes things even worse …I don’t know if they even want to know. So many except the “status-quo” as good enough ’cause it was good enough back in the day.

    Keep spreading the word, Zach.

    • admin says:

      Something a Coach should always know:

      1) How can I make myself better to better the athletes I coach?

      2) Continuing Education

      3) Assemble a team to build strength and greater success for the athletes

      4) never stop learning

  5. Jack Cassidy says:

    Zach you are %100 correct. Thank You for putting this out there. I hope some will take your advice. Keep it up.

  6. Joe Walker says:

    Excellent stuff here, Zach.

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Zach Even-Esh is an Author, Founder of The Underground Strength Gym & Creator of The Underground Strength Coach Certification.

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

Zach Even-Esh