I’ve always been a BIG fan of Grip Strength and the countless benefits that come with bone crushing hand strength and jacked up forearms.
Check out this grip strength workout where I finished my upper body workout with.
And, below that video is a throwback, Episode 71 from The Underground Strength Show.
Here is what I want YOU to do.
Drop a comment with your favorite grip exercises or grip workout.
By the time we have a good 40 or 50 comments you will have a BOAT load of grip strength, hand strength and forearm exercises / workouts for you to add to your grip strength training arsenal.
Don’t forget to pick up your copy of Grip Experts – the compilation of information inside of this manual is BadAss.
When I first heard about Density Workouts is when Coach Ethan Reeve was describing his very own workouts from when he was a college wrestler back in the 70s. He would crank intense workouts for 20 minutes, going for maximum rounds.
The workouts would give an ass whoopin’ to ALL of us.
The Rutgers Wrestling Team is learning ALL about these Density Workouts as we crank many of our workouts based on time. It forces you to push the pace, minimize rest and in turn, mental toughness improves along with strength endurance, power endurance and muscle density.
No wimps allowed.
Below, I cranked 10 minutes of speed benching combined with mixed pulling, much of which was rope pull ups to improve grip strength.
With Density work you do not have to perform an entire workout based on time.
It can be portions of the workout.
You choose. Get UNDER the bar, in the trenches, live and learn.
My last workout which I e mailed to you got me a lot of heat, not just literally, bit via cry baby e mails.
If you recall, I spoke about my workout with no water, and the garage door shut with the warehouse being hot as hell.
Because of all the complaints regarding how unsafe this is and that others will follow this and possibly hurt themselves I decided it is best to STOP training in such a dangerous manner.
I would HATE to see people getting mentally tougher.
I mean, now that I think about it, people are tough enough.
I will instead be part of the problem, as my “solutions” are too difficult and are life threatening.
I apologize if I ever caused you to sweat, strain or work outside your comfort zone. I must have been on strange drugs at the time, causing me to think and act in unsafe manners.
I apologize if I ever told you that sending text messages, checking your hair or popping zits in the mirror during your “workout” and in between sets of leg extensions was wrong.
Please – STOP working so hard. You will hurt yourself!
Squats are going to hurt your back and will ruin your knees!!!
The Bench Press will KILL your shoulders. I suggest using the smith machine and if the smith machine is not available then a GREAT substitute would be the pec deck machine.
If your gym does not have air conditioning, END your membership and find a gym that has air conditioning!
Do NOT be so insane or crazy to think that you can work out in temperatures greater than 70 degrees.
It is unsafe and unhealthy.
You will dehydrate and end up in the hospital.
If you are in high school and about to prepare for Football, have your parents organize a group and
write a letter to the principal, the superintendent of schools, the head coach and to the state regarding the need for air conditioning while training.
With double sessions approaching, you should be able to nap between workouts and have a perfectly balanced meal provided so you can optimally recover for the 2nd session of the day.
Water breaks should be given every 6 minutes and 24 seconds as this is the EXACT time your heart rate is likely to exceed 175 BPM which is EXTREMELY dangerous!
If the air temperature is beyond 84.6 degrees, organize your teammates and hold a “Player’s Strike” demanding a day off as the heat can be too tough on the body AND your mind. YOU deserve BETTER!
After EVERY practice go to the trainer and get a deep tissue massage for 20 minutes, followed by a contrast shower, alternating hot / cold water every 30 seconds.
The towels provided to you should be 100% Egyptian Cotton and the ladies who pat you dry should be 5′10″ with blonde hair, Scandinavian or Swedish for best results.
These rules should apply for ALL sports and ALL military.
Those of you who are Spec Ops in the Military, please have your Commanding Officer read this.
Print this out for him so he can read this daily.
During your long runs or specialty training missions through jungles there should be water stations set up and rest areas so you can replenish and rehydrate your body. This is EXACTLY what will happen during a REAL war and it is time to start preparing the RIGHT way!
Optimally, each water station should be 1.2 miles apart for best results. Every third water station should have a massage therapist on staff to massage your calves and feet to alleviate any discomfort or pain you may be experiencing.
The military will be moving away from REAL application and training in the REAL elements. Rather than jungle training the military will be renting NFL Football stadiums and creating mock Jungles.
The trees will be fake and the streams you cross will be created from high end pool manufacturers, loaded with deadly fish such as Guppies and Gold Fish. The snakes will not be poisonous, instead, they will be garter snakes, rented from local pet stores.
Wild Life will be rented from local pet shops and returned every night.
Soldiers in training will be allowed 1 break per every 45 minutes of training last no longer than 6.17 minutes
and no less than 3.12 minutes.
This will allow sufficient time to check facebook messages, check your e mail and call loved ones.
The Underground Strength Gym is closed as of June 20th, 2010. ALL equipment will be donated to the local scrap yard as our equipment has been deemed to dangerous for ALL people of the human race.
I can be reached for consultation at various gyms throughout NJ such as LA Fitness, Retro Fitness and Work Out World – I’m gonna keep Jersey Strong, brothers!
Lead from the front.
–Z–
PS: The websites which were formerly mine have been taken over by hostile foreigners and payments will be collected in person as opposed to credit cards.
I am NO longer responsible for the following web sites:
http://ZachEven-Esh.comwill be revamped shortly as ALL articles and videos will be removed due to their life threatening methods
Please allow me to take this time to transition into my new position as a personal trainer at the various “Proper” gyms throughout NJ.
PPS: Please let the guy below know about these NEW rules so he can stop training so hard for Football. He is going to hurt himself but my REAL hope is that he HURTS YOU
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Recently, I had the cameras of FLO Wrestling stop by The Underground Strength Gym to see how I train wrestlers. Here’s a lil’ tour and what goes on behind the walls of The Underground…..
These wrestlers train at The Underground 2 – 3 x week, some of them come in for extra workouts on their own, AND they train in wrestling skills another 2 – 3 x week.
For any athlete there must be a good blend of sport specific skill work, general physical preparation work and overall some cross training.
I would like to see wrestlers train in Judo for a few months rather than wrestle year round.
I would like to see Football players train in Muay Thai AND Judo to improve their athleticism and their overall speed and power.
There are too many young athletes burning out due to early specialization OR simply having crazy parents.
Living down by the beach, ironically, this is THE powerhouse of wrestling in NJ as well as bringing about some of the best wrestlers in the country! Who would have thought? Certainly not me.
Back when I was a high school wrestler the powerhouse wrestlers came from the quiet farm towns, especially those near Pennsylvania. But the kids down in my area LIVE HARD.
They are always out on their bikes, skateboards, hitting the surf and sand and playing OTHER sports. In fact, the other day, during a playground workout, there were 10-12 kids playing soccer BAREFOOT! I thought it was awesome to see kids playing in a natural setting.
They rode to the park on bikes and skateboards. Kicked off their flip flops and began to play. Check the video below of some surfing in my hometown, Manasquan, NJ. There are lots of wrestlers down here who hit the surf regularly.
Because of all this varied “play” these wrestlers become strong, conditioned, athletic and don’t hit the burn out that a typical wrestler hits because all he does is focus on ONE sport thanks to CRAZY Daddy who pushes him to do ONE sport and only sport.
Sorry for the rant and random thoughts, but sometimes, my mind goes off on a tangent and does its own thing.
If you have thoughts, comments or questions on ANY of these thoughts or the videos, please drop a comment. Looking forward to the exchange and learning from YOU.
“Kick Ass & Take Names in Life, Liberty & The Pursuit of Happiness”
The quote above is something that is ALWAYS running through my head and something I wholeheartedly believe in.
I believe life should be lived the way you want it to and that there is NOTHING wrong with going for your dreams and living life on your own terms, NO need to follow the rules of others or conform to what others believe to be right or wrong.
Normal People achieve normal success and live normal lives.
YES, Kicking Ass in Life & the Pursuit of Happiness is easier said then done, especially when you are in my OLD shoes and you are preparing to leave behind a full time job with a pay scale just shy of 6 figures, full health benefits and a pension all lined up. Even tougher when you’re a family man and you are the only source of income.
But, I had prepped and educated myself beyond belief. This is what people simply do NOT see. My book shelves are piled high as are my closets overflowing with books, DVDs and Audio CDs on how to run a Kick Ass Business and Live a Kick Ass Life.
The dollars invested in mentors, coaches and seminars are sky high yet ALL worth every cent invested. Notice I use the word “invested” and not “spent”. BIG difference.
No, these books I have are NOT handbooks, BUT, collectively, between all the education materials and seminars, they ALL played small roles in helping me make it to the Kick Ass Life I live today. For some, the road is easier. Everyone will have a different path towards kicking ass in life.
It differs if you are a family man or a single man.
It differs on your past and your state of mind.
Mindset is HUGE when it comes to your success. Remember, normal people achieve normal success.
I still remember the first day I sold an e book, it was $ 19.95 I believe, and I was a 5th or 6th year teacher.
My plans were to get my PhD and follow my TWO passions, teaching and training. I already had a Masters Degree and was almost finished with my Supervisors Certificate. But, I stopped going for my Supervisor’s certificate as I saw how my growth would be limited to the attitude of the administration and I wanted to remove any and all limitations from achieving my goals.
As my teaching career grew, the town I worked for began to go downhill. MORE paper work and LESS benefit for the kids in Health & Physical Education. The focus was ALL wrong and there was NO fun in it. The teachers around me walked around depressed, upset and the bad energy was draining me BIG time.
The countless excuses that parents made for lazy or rude kids and the lack of growth and forward thinking in teaching turned me off. I was less fulfilled and was BIG time disappointed because my first few years of teaching were amazing! I loved waking up every day and loved doing what I did.
I didn’t want to let that feeling go and I knew I had to be in control of life going this way. It was gonna take BALLS to make this happen.
As the years passed and administration changed as did the kids and parents (as you KNOW, I have a VERY hard time working with people who have excuses, are rude, lazy or dishonest) I became disappointed with my career and wanted more in life but most of all, I began to worry that I was not setting the example for my kids.
What would I be able to tell them if they wanted to make BIG dreams become reality and there I was, living and working in the same town I grew up in. Playing it safe. Being normal.
I didn’t want them to follow my foot steps. I wanted to show them how greatness and happiness can be achieved by Leading from the FRONT!
I wanted happiness for my family and for myself.
I wanted to pursue my dreams and live my dreams NOT dream my life.
The first Mentor who got me thinking about lifestyle design, creating a business to help me create the perfect life and living life according to my own rules was Alwyn Cosgrove (aka, Uncle AC).
In fact, to this day, when Uncle AC and I chat it always ends up being about lifestyle design and running my business according to THE rules that dictate lifestyle design. Things like turning down flying and traveling around the world meant saying “Yes” to someone else which automatically meant saying “No” to my family.
Sure, I was and DO leave a lot of money on the table but that doesn’t matter, you don’t always need the money you think you need to live the lifestyle you want. Tim Ferriss ALWAYS talks about this.
I had gone through enough hardship with my family during my days of teaching combined with running my Underground Strength Gym AND an internet business that I reached a breaking point and never wanted to go through it again. In addition, I heard enough stories of other men experiencing this same thing and I wanted to help them avoid this pain.
I had a VERY clear goal in my head of what the perfect day looked like, and EVERY time I consulted with a Business Coach, it always came back to what did I want to do and how the perfect day looked like.
Heck, I still remember one of my Coaches telling me I should say F**k it, and go ahead and train some rich housewives just to get the ball rolling. He was SHOCKED when I told him there is NO way I would do it. I explained to him the pain involved with doing something that I am not passionate about and how it can literally kill me.
He encouraged me to do it for just a lil’ while, only short term…… I said “NO.”
You see, I’ve been through enough shitty times in my life that it has scarred me to the point where I REFUSE to go back and refuse to lose through those time EVER again.
Sure, you will deal with haters who are jealous of your success and you deal with changes in your relationships with people because they will tell you to be safe and don’t let go of that job because of your health insurance, bla bla bla
It’s AMAZING that people stick it out in a job that makes them miserable because of health insurance. Can you imagine living life miserable all because some shitty job gave you health insurance??!!
In life, ya gotta have BALLS, and this is literally spoken, so women can have “balls” in this instance as well
Why spend 20, 25 or even MORE years of your life being miserable?
There is NOTHING wrong with kicking ass and taking names in life and the pursuit of happiness.
This is where sh*t gets tough because people will try to bring you down to “normal-ness”.
Haters will come out and try to bring you down so they can build themselves UP. HAHAHAHA, F**K them
Time to for YOU to Kick Ass & Take Names in Life & The Pursuit of Happiness.
Lead from the FRONT.
–Z–
PS: Mark your calendar for October 1st & 2nd. Go HERE and sign up for the Early Bird Invite.
** Note: Availability will be VERY limited to this event AND USC Coaches will get early invitations. **
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Kettlebells are ONE tool I use. One of MANY. So, before you have a nervous breakdown about me praising Kettlebells go ahead and take a deep breath and pay attention.
If you’ve been reading and watching my Blog for even just a short while, you KNOW I am a ‘Soul Lifter’ and love to lift ALL objects, including my own body.
But, Kettlebells are one of my favorite tools, they are extremely versatile AND mobile (and hostile
I use Kettlebells for strength, adding muscle, improving conditioning, speed, power and overall athleticism. They are a PIECE of the puzzle.
Below, broken down, step by step, is one of my top 3 Kettlebell exercises. Check it out and then read on to learn how to properly and most effectively implement this bad boy…
Here are a few ways to incorporate the Kettlebell Turkish Get Up
1) Perform these as a warm up for 5 minutes, in an up – down ladder format: 1 rep each side, 2 reps, 3 reps, 2 reps, 1 rep and repeat until 5 minutes is over.
2) Combine The Kettlebell Turkish Get Up with my other 2 favorite Kettlebell exercises, the snatch and the clean and press. Here is how you can perform this combo:
A) Perform the Turkish Get Up until standing
B) Perform 1 snatch + 1 clean & press
C) Lower yourself down and switch hands when on your back
D) Perform the Turkish Get Up until upright
E) Perform 1 snatch + 1 clean & press
F) Repeat for time or desired reps.
If you want fancy go elsewhere.
Results must be your focus here.
Hitting Turkish Get Ups, Snatches and the Clean & Press can AND will transform you into a Bad Mother F**er. IF you work hard enough
Before the internet, the world of strength and serious bodybuilding was in it’s very own little world.
A small culture of people who shocked the rest of the world for doing what they did:
- Lifting HEAVY and straining the body
- Eating like Gladiators
- Transforming their body / Growing Muscles that stretched shirts
- The ability to perform feats of strength
Well, after this weekend’s USC Cert, we had a few guys in attendance who were in their 20s and they had never seen the movie,’Pumping Iron’ with Arnold Schwarzenegger.
I spoke of Franco Columbo deadlifting a small car (in the video below) and how the bodybuilders from back in the 70s were more of a hyrbid power-bodybuilder because they lifted so heavy.
They also were BIG proponents of bodyweight exercises performed in high volume and / or with LOTS of added weight.
Arnold would perform back workouts by performing mixed grip pull ups until he could NO longer hold onto the bar!
Other times it would 5 sets each of chin ups, behind the neck chin ups and close grip chin ups.
When is the last time you saw anyone cranking out 15 sets of pull ups?
There is a man who I would consider “Strong as Hell” by the name of Marvin Eder, who was known for his astonishing strength back in the 50s and 60s and still, TODAY is known around the world in the circles of strength and bodybuilding, NOT just his astonishing strength in exercises such as dips and chins, but his strength in the powerlifts and the military press.
He weighed under 200 lbs yet would perform parallel bar dips with 2 men, each hanging from his legs.
His workouts motivate me to consider 100 dips my warm up, NOT a workout.
Marvin could also squat 500 plus pounds for 10 deep reps and had a bench press over 500 lbs as well.
This reminds me: I am NOT strong enough and have LOTS of work to do ahead of me.
What about you, are you strong enough yet?
Are you satisfied with your strength in the below movements?
- Squat
- Deadlift
- Strict Press
- Dips
- Chin Ups
I’m gonna be hitting a playground workout shortly, and at The Underground Strength Gym later tonight I’ll be squatting and deadlifting.
Today’s Morning workout will be tons of push ups, pull ups and dips.
Evening has Squats and Deads on the agenda.
I’m pretty fired up, motivated MORE than ever to be stronger than ever. I’m ALWAYS chasing the pain AND new found levels of strength.
In life, you gotta have BIG things to go after, BIG goals to attack. Starting my day at The Underground at 3 o’clock I’ll be training Rutgers Wrestling Team today as well.
I am excited to see the damage they’re going to be dishing out on their competition as they get stronger and more exposive training at The Underground Strength Gym, and, we’ll be blasting their conditioning levels
to a whole new level.
Once again….
All this talk of Marvin Eder and the men of amazing strength reminds me:
I am NOT strong enough and have LOTS of work to do ahead of me.
What about you, are you strong enough yet?
Lead from the front.
–Z–
PS: One of THE most impressive and influential books I have ever come across in the world of developing FREAK Strength has to be the one I picked up from Marty Gallagher, below, GET it HERE.
Years ago, when I was training wrestlers from my backyard, garage and at beat up, run down playgrounds, something inspired me to step it up a notch. Ironically, it came from a tire yard in Edison, NJ that I would drive by on a regular basis.
Finally, I stopped in the office if the tire yard to see if I could get behind their massive fences and get some training in.
That day inspired me BIG time and it was a regular weekend for me to show up at the tire yard with some coffee and bagels for the guys in exchange for them to pull down a tractor tire or two for me.
This gave me a solid 45 minute workout which consisted of calisthenics as a warm up and then rep after rep of tire flips. My first few workouts at the tire yard left me aching for days, but it was a good ache
During the week I trained with powerlifting, Russian Kettlebells, sled dragging, truck pushing, bodyweight workouts and golden era type bodybuilding workouts.
The workouts took place in my garage, backyard or those run down playground I speak of so often. I didn’t make excuses for not having the right equipment or the right facility to train out of.
I created a Blog loooong ago, it still stands, heck, you can even go back and see some REALLY old Underground Workouts dating back to 2005 by clicking HERE.
I found a way to create success and to this day that is something I am always able to do. NO excuses, just going out and making it happen, whatever it is I want it to be, it happens.
In life, that’s the way YOU must roll. If not, you simply become the hunted, which I have spoken about so very often through my e mails. I prefer to be the Hunter, how about you?
Excuses are for the weak.
If you want to kick ass in training or start your own business or improve your life, it’s time to stop whining and start doing.
