I get tons of questions EVERY DAY via e mail, facebook, my blog comments, at seminars…. everywhere.

Most people are full of sh*t. They talk a BIG game yet do little or nothing to back up their words.

I also get requests for business coaching and training at my gym. Those who follow through after they “Talk” are far and few between.

Athletes ask me to train at my Underground Strength Gym, then I get a follow up e mail from their Mom / Dad saying it’s too expensive. I ask if their son has a job, 99.9% of the time, they have NO job. Neither do they have the desire to GET a job to help their parents to make this opportunity happen.

Just another talker.

Aspiring Strength Coaches e mail me or message me through facebook or see me at seminars. They talk about how hungry they are for success, tell me they want to attend my Underground Strength Coach Cert or invest in Coaching.

They don’t follow through. Just Another Talker.

College athletes tell me they want to be All American or a National Champ…. they show up for a few weeks and disappear.

Just Another Talker.

What you WANT and what you DO MUST be in alignment if you want to achieve Abnormal success. Do what everyone else does and you are normal. You need to do what others are NOT willing to do.

Normal actions = Normal success.

Just another talker.

I’ve done A LOT to create my success and I ain’t stoppin’. I stay up late, wake up early, go the extra distance, sweat more, work harder, run faster, push through brick walls and keep charging.

NO Excuses.

Pay attention to the video below, watch it 10 times and let it sink in.

The only thing holding you back is YOU and the circumstances YOU have created for yourself. Period.

Lead from the FRONT

–Z–

Recommended Resources:

Underground Strength Coach Certification (Last Cert of 2010!)

Underground Inner Circle 30 Day Trial

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My friend, Lachlan McIntyre from Australia sent this my way via FaceBook.

He got me fired UP! My Blog is my sounding board, it’s of NO benefit to hold back my thoughts or words.

It doesn’t help you nor does it help “Us” if I try to walk on egg shells for fear of upsetting others. Many will be upset, others will hate, I don’t give a s**t, I only care about those who wanna go BIG in life.

I’ve had enough of the Bull S**t, and YES, some people will complain that I curse, oh well, this is what happens when I get fired up and passionate about something.

Watch this Video….

I am trying to focus on the BadAsses that come through my Underground Strength Gym, committed to dominating. But EVERY time I come across an excuse from an athlete I get sick to my stomach.

I am still confused by those who make excuses for NOT wanting to WIN or playing a sport and not giving a shit about your effort or lack of desire to dominate. Why do so many people settle for 2nd place or less?

This is a HUGE problem with our country, and often the comments on the Blog say it is also outside of the states.

Our economy is f**ed because people fear to do work. I’ve mowed lawns, cranked 2 paper routes at a time, washed cars, cleaned toilets and done sh*t that today’s generation wouldn’t do if you put a gun to their head.

There are COUNTLESS athlete out and about playing the game and not even caring if they lose.

They have MORE excuses than anyone can count, instead of training, they’re joining groups on facebook such as “I love when you text me first” and other life wasting bull s**t.

There IS an army of Bad Mother F**ers walking this earth, I KNOW it. We need to keep banding together because 2nd place sucks. If you’re here, reading my blog it is pretty likely you are like me, someone who has learned his lessons from the past and now you don’t see any other option aside from FIRST PLACE!

I’ve lost a lot in my life and have a million regrets and will never be able to GO BACK and fix them. I understand that TIME is the MOST valuable thing because you can NEVER get it back. I am doing my thing NOW because I have learned that doing my best or 2nd place sucks. Period.

I NEVER hid the fact that I f**ed up and missed out on HUGE opportunities as a younger athlete, which is what motivated me so greatly to step up my game of life and it also has made me the Coach who has high expectations and nothing less. I take 100% responsibility for my lack of success AND the success I create.

I’m a tough Coach to train under and that is because I don’t see or understand doing anything unless you’re in it for 1st place.

2nd place sucks. Period.

Drop a comment if you’re with me!

Lead from the FRONT!

–Z–

Recommended Resource:

Underground Inner Circle 30 Day Trial

Underground Strength Coach Certification

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Last night I had my friends over to watch The UFC fights. It’s actually rare that I stay up so late to watch the fights.It’s more common for me to be asleep between 10:30 and 11 PM nowadays.

I used to ALWAYS watch The UFC main events AND PRIDE Fighting. Who remember Pride held from Japan? Damn those fights were amazing!

I was psyched to see Frankie Edgar defend his title against The Prodigy, BJ Penn. BJ is a straight up animal and his long list of accomplishments is undeniable. BJ Penn’s intensity is awe inspiring and his skills are freakish, hence, why he is called the Prodigy.

BJ’s new training for strength, conditioning and overall performance as of a year or two ago took on a new role, from Marv Marinovich, and if you’ve been around for a while, Marv’s son, Todd Marinovich was a high level collegiate QB back in the day who was being trained by Dr. Yessis with Russian Methodologies specialized for the role of a Football QB, VERY sports specific. I believe this has influenced Marv’s training system for BJ with lots of plyo training, nervous system training and balance work. Check it below for a little insight into how BJ Penn now trains.

I expected a battle for 5 rounds. I have seen Frankie fight and know of his training methods….. Frankie Edgar does NOT get tired. It’s scary to see such a machine. Frankie gets in his wrestling workouts with The Rutgers Wrecking Crew, and, from my inside sources, he NEVER rests and never sits down when live wrestling against these college animals…… he keeps going and going and going….banging heads with one fresh wrestler after another.

His intensity is second to none. You don’t become the world champ by taking it easy. Then again, do you get anywhere good by taking it easy? No matter what BS story someone tries to sell you, becoming an ass kicker at any endeavor always required some sort of hard work, sacrifice and commitment. ALWAYS.

See Frankie in training below with Martin Rooney:

There are certain things about Frankie that shock, awe and inspire me. You can Learn from THESE:

- The dude seems immune to punishment and pain. He gets hit, he keeps charging. Nothing stops him. When you get hit or run into a stumbling block, how do you react?

- He NEVER stops moving, his energy is endless, he has a TRUE relentless attack. That’s how life should be lived. Leave NOTHING on the table, go for everything, why settle for anything less than your best. This is how you leave behind a legacy for family, friends and all others to be motivated from your actions. Winning is an internal game. You can sometimes win by points on the score board, but, if you didn’t leave it ALL out in the open, and honestly give your 100% best, then have you truly won?

- He’s a Jersey Wrestler. He has that relentless attack, relentless movement and doesn’t like being held down. A few times BJ Penn got a hold of Frankie, he just could NOT be held down. Frankie was a top state and national level wrestler through high school and college. He put in the work. NOT everyone is willing to put in the work necessary to become a champion. Do you wake up early, stay up late, do what others do NOT ask of you? If you always need a Coach giving you motivation and can’t pull it out of yourself, you will NOT become a champion.

- He drinks Jersey Water. There is “something special” in Jersey Water…. and the air…. Jersey Shore air is better than breathing in The NJ Turnpike air, I can assure you

- He has trained with my bruddahs, Uncle Mike, The Milkman and Martin Rooney. These 3 guys have handed me ass whoppins with their workouts unlike anything I’ve ever experienced. The three of them are BUSY and still remain deadly in their physical performance. ALL three are husbands, fathers, full time + plenty more hours of work. They ALL Lead from the FRONT. Do you Lead from the FRONT?

- Frankie is undeterred. It’s easy to be the younger guy psyched out by a fighter who is touted as one of the best pound for pound fighters to ever live. Don’t let others psyche you out or dictate what you can or can not do. Blaze your own path and get thick skin. Most people try to run their mouth in an effort to deter you or put fear in your eyes. This is where The F**K You Factor comes in. Put your head down and get to work. Charge FULL force.

- Frankie is focused and committed to training and his goals, NO excuses. Commitment and focus seem to be lacking in many people today, both in athletics and / or business. Many people talk of lofty goals yet very few are willing to do what it takes to make it happen. The excuses are rampant: too early, too late, no money, too busy….. In my opinion, there are too many Bull S**t excuses being spat out. It’s ALL or nothing, if you want to become a champion or a HUGE success at what you do there are NO excuses.

- Be in shape so you can be relentless, regardless of your sport. Sports specific training is fine and dandy, BUT, what about the ability to dominate on the practice field and in the real world. Being out of shape yet having first step quickness and a big vertical ain’t s**t compared to a warrior who has a relentless attack, never tires, falters or weakens. Mental toughness gets developed with workouts that often have little to do with science.

Train like a fighter, sports and life are often times a battle of will, prepare to WIN. Period.

Take action with what you’ve learned.

I’m fired UP after watching Jerzee BadAss, Frankie Edfar defend his title. Time to hit some sprints and Kettlebell Training in the backyard.

Lead from the Front!

–Z–

Recommended Resources:

Training for Warriors

Uncle Mike & The Milk Man

Underground Inner Circle 30 Day Trial

Convict Conditioning Workout

Martin Rooney Combat Readiness Audio Interview

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I still remember a BIG name Strength Coach talking sh*t about me when I first began showing my methods on the internet. The guy was, once upon a time, someone I looked up to.

He had multiple facilities around the world and a slew of Coaches working for him. I did find it funny that a guy running certifications around the world with gyms around the world would talk sh*t about a dude training wrestlers and football players from his garage.

It was a sign of his blazing insecurity. Perhaps he saw the fire in my eyes. Haven’t I said you’re either the Hunter or the Hunted? I wasn’t hunting anyone, I WAS hunting my dream though, and that was to own my very own, hardcore gym. One that I could call my own.

I’ve watched other Strength Coaches copy lots of what I do, from videos to web design / graphics and even my personality. I’ve seen other Strength Coaches walk around as if they are entitled to everything. NO respect. How embarrassing it is to see such a thing.

I was certainly the Strength Coach labeled as “Least Likely to Succeed”…..

Problem is, I don’t quit. I don’t stop. I get knocked down and get back up. Again and again and AGAIN.

I’m not slowin’ down any time soon and this is REALLY only the Beginning.

If you’re a Strength Coach with a dream then F**K everyone else and go after it.

Here’s the last crew of USC Certified Coaches going through the paces, the next Cert is around the corner.

Stay tuned for the announcement by becoming part of my Underground Biz Journal HERE.

Enjoy the next 12 minutes of ass kickin’ Coaches going for their dream. Are YOU next?

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There are times when you think you’re training hard.

Soon, someone else comes along and pushed you outside your comfort zone. Suddenly you’re not as strong, as fast or as tough as you thought you were.

It’s happened to me and still does to this very day. But, this is why I do it. I need to keep my edge, I FEAR losing it. There are ALWAYS holes in your armor.

I’ve been exposed to plenty of new methods lately and some of them have busted me up. Some are me simply going back to where I started. Sometimes you need a reminder and sometimes you need to get your ass kicked.

7 Ways to Keep Your Edge and Become a Gladiator:

1) Train with reps in the 10-20 range. If you’re always training heavy in the 3 – 6 rep range, prepare for an ass whoopin’ and a wake up call here. High reps AND heavy weights will take you to another level, prepare to fight through mentally, NOT just physically.

2) Rather than doing 3 or 4 or 5 sets per exercise, set a goal of total reps, such as 50 total reps of benching your bodyweight, 100 total reps of mixed bodyweight pulling, etc. When you hit the half way point your body starts to fatigue and your mind starts playing tricks on you, telling you to stop. Charge onward.

3) Train with people younger than you AND beat them at EVERYTHING they do. The young guns seem to have limitless energy and this is why you wanna train WITH them. Treat the workout like a war, do NOT show them you’re tired and push yourself to the NEXT level.

4) Train with people stronger, faster and better conditioned than you are. Nothing can motivate you more than getting your ass handed to you during a workout. Knowing you can’t let it happen again will force you to train harder even when you are not around these Dudes.

5) Run as MANY different ways as possible. Run with sleds, the prowler, up hill, in the sand, sprints, longer distances…… any style of running you are NOT used to is what you need to do. Feeling like you’re gonna toss your cookies means your pushing yourself.

6) F**K Science. Who the hell cares about science for EVERY freaking workout!?!?! Sometimes the workout needs to be a wake up call to show that you need to step up your game in life AND lifting.

7) Compete. Compete against others NOT just yourself. There is always someone better than you are. Competition makes you vulnerable and shows more holes in your armor. Competing can be scary. Being scared is good. Face your fears and push to become a better man or woman.

Speaking of Gladiators….

Check out some training from The Rutgers Wrestling Team, who I now call The RU Wrecking Crew. They’ve made the transformation since we’ve begun training. At first, the workouts exposed the and shocked them, both mentally and physically. Now they are dominating the workouts.

I see the eye of the tiger and how they push through fatigue as if it no longer exists. We still have time ahead of us to continue the transformation.

You’ll see one of my first clients, Scotty Winston, training in the rain, who went on to become the only undefeated wrestler in NJ History, now in the running for a national title.

Time to take a trip into The Underground……

Here is my Question for you:

How are you keeping your edge BOTH mentally & physically?

Drop a comment below and let me know!

Lead from the FRONT

–Z–

PS: I’m adding full blown videos and special reports to The Underground Inner Circle. You can follow Underground Experiments and exchange ideas with other hardcore strength and muscle building fanatics. You are the average of your 5 closest friends.

See you at The Underground, 30 Day Trial HERE

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Approximately 6 years ago I came across Moni Aizik as I was searching for reality based training methods. I was going through some troubles running into a particular group of people and it was bothering me BIG time. I was losing sleep at night because of it and the psychological effects were also bothering me and negativity affecting physically.

I became MORE intrigued with Moni’s methods when I became a father. I wanted to be ready for anything that may happen and be able to protect my family. I read up on Moni intensely and saw he was the REAL deal not just because of his videos, but because he had been IN THE TRENCHES from such a young age and for so many years.

My father had fought in the same war as Moni, The Yom Kippur war. My older brother was in The Israeli Special Forces and the local gym owner from the town my family is from in Israel was a PT instructor for Israeli Spec Ops. I KNEW about this unit and I knew they were THE BEST.

I attended one day from a 3 day course Moni held in NYC. The day was 12 hrs of intense training, perhaps the toughest 12 hr day of training I ever experienced. And, although this was 5 years ago I still remember the techniques I learned from that ONE day. Simple yet brutally effective.

In the audio interview below, with Moni Aizik, you will hear me bringing up some stories of violent encounters I have experienced. If I had known what I learned from Moni, back when the 8 – 10 thugs attacked me when I was younger, they would have been hurt, badly. I also would have psychologically turned the tables on them with what Moni had taught me.

Commando Krav Maga is something CRITICAL to my message to so many who follow my information because I have many followers who have children and / or don’t have an understanding of what to do in case something or someone violent was to encounter them.

After listening to my interview with Moni Aizik, please read the instructions below about your special opportunity to win a copy of Fight For Your Life, as Moni accidentally sent me TWO DVD sets rather than one.

***** Click HERE for The Moni Aizik Interview *****

Here is how you can win your copy of The 4 DVD Set of ‘Fight for Your Life’ with Moni Aizik

Leave a comment OR, to improve your chances of winning, create a VIDEO as to why you want this course AND how you will apply these Commando Krav Maga Methods.

It should be something true to your heart and of serious significance, just as it was for me to seek out Moni as I was wanting to become a better father and husband to ensure greater safety for my family. Or, perhaps you are involved in the military, bodyguard / protection of others or you work in a violent and dangerous environment.

Looking forward to your Comments and Videos below. Your you tube video can be embedded into the comments section.

The cut off date for submitting your genuine comment below is Monday, August 16th. A winner will be chosen shortly after.

Lead from the FRONT

–Z–

PS: Here is Moni’s Interview if you missed it above:

***** Click HERE for The Moni Aizik Interview *****

Recommended Resources:

Commando Krav Maga

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Three summers ago at Joe DeFranco’s strongman contest I was introduced to a guy I had heard lots about. I had heard the rumors….Some crazy ass business man addicted to strength. Word was he was some BadAss Business Man, strong as hell and had to overcome a LOT to get where he was in health AND business.

His name, Jeff Sica.

I kinda knew his story as we met briefly at Joe DeFranco’s documentary release, STRONG, but I did not truly know the severe extent of what really happened to him and how or why he became so obsessed with strength and why he sought out Joe.

There was a short spot focused on Jeff during the documentary and when I watched it I didn’t realize that the jacked up guy I met only 45 minutes ago almost didn’t survive through a rare disease! That night was an emotional night for me.

I got a deeper look inside the family life of Joey D, I saw Joe’s Dad cry and express the meaning of family and I had just met a guy who almost lost his life and was now chasing a 405 lb bench press. It was at a time where I was regularly working from 7 AM – midnight or 1 AM and thought I had it pretty tough.

This night taught me otherwise and it toughened me up mentally in more ways than one.

Check the video below and you’ll see Jeff talking about life and lifting and how the two coincide…..

Jeff was a very reserved and quiet guy when we met. I didn’t know much except what I had heard from Joe.

The REAL word was, Jeff almost lost his life at one point due to this rare disease, and because he was so committed to life in general, it was only natural for him to become committed to his health after he made it out of the hospital.

Jeff got extremely sick in 2001 with a bacterial infection that attacked his skin and then was headed to his heart and brain. He suffered with fevers around 105 and facial distortion. He was packed in ice and treated with an arsenal of antibiotics that wiped out the infection and also his stamina.

Here and there I get sick and it wipes me out for a few days perhaps a week. The mental fortitude one needs to bounce back after 6 months of exhaustion is mind boggling and impressive to say the least.

So, like many over achieving business men, Jeff wasn’t interested in being your typical business man who hits the elliptical for 45 minutes 3 days a week after a long, hard day at work.

Nope. That’s the WRONG guy. This guy is DIFFERENT. WAY different.

He told a friend he had to get BACK on track and he asked his friend to research the best trainer in NJ. His friend told him about some dude named Joe DeFranco, who became the key to changing Jeff. Jeff began training with Joe twice a week and then employing Joe’s method of training two other days on his own at home changed Jeff forever. He never looked back, and has not been sick again since making his comeback. He made Joe’s washed up meat head hall of fame instantly!

I knew of Jeff’s goal to bench 405 and so when we met in person again, there seemed to be a mutual respect that we were both a bit crazy. Perhaps we had BOTH just heard strange stories of one another. Who knows what Joe and his athletes have said about me, haha!!

When I arrived at Joe’s first open strongman contest with 10 + high school and college athletes ready to rumble, the question was, “Who the hell is Underground?”

We were an unknown gym at the time and Joe was explaining to others that we were basically a bunch of crazy bastards coming from some tiny warehouse gym loaded with strange objects like stones, kettlebells, sandbags and more.

When Jeff saw our guys compete, I think we earned his respect a little more as well. He saw our guys fighting for every inch of speed and strength on that hot day. Jeff’s wife liked what she saw in our athletes as well. Perhaps she saw the same “fight” in them as she saw in her husband.

Every time I ran into Jeff it reminded me of a guy who I had first seen on ESPN, competing as a bodybuider in The Mr. NJ competition. We became friends when I was a bodybuilder at the hardcore, Diamond Gym. The bodybuilder was a business man and as I grew up in that gym, from a teenager and then into a working man, working as a teacher, we always discussed the need to be strong as I got older.

His name was Carlo, and he was in his mid 40s, strong as hell and ALWAYS ripped. He seemed to never slip, always tight on his training, nutrition and his tan! haha

He would tell me that his business was so successful because of his physical and mental strength. He mentioned how he would dominate business meetings because of his energy and his ability to handle large quantities of work and complete tasks in less time than others.

Carlo would always train with his wife. She respected him for his drive and loved him for his dedication to his health and his family. He kept things simple, it seemed to me. Be strong and ripped, be healthy. Love your wife and love your family. Kick ass in business.

Jeff Sica does the same. I am lucky to have crossed paths with men like this. I spent many years training side by side with Carlo. My respect to him was great and my memories of his intensity and his passion have never faded.

With Jeff, although we have never trained together, I have the common bond. The feeling and the understanding of what he does while in training, his commitment to strength, business and most importantly, family.

I have known Joe since 2004, we met 2 weeks before I got married and I had studied his methods. Jeff has been training with Joe since 2001. I know his last 9 years have been an intense battle with the iron.

Men like Jeff Sica are a RARE breed.

If you ever feel you are down and without hope, look at Jeff’s battle to regain his health inspire you….

For a little over 6 months Jeff had NO energy. He was always a regular at the gym and worked 12-15 hour days, but he barely made it through these days. Finding Joe, was the key to change, training with him twice a week and then employing Joe’s method of training two other days on his own changed him forever.

Jeff never looked back, and has not been sick again since then. He made Joe’s washed up meat head hall of fame instantly! Its easy to see when you look at him the work he has put forth, stretching his shirt sleeves with his jacked up guns, big ass traps and chest….

Jeff Sica IS built like a BadAss.

Jeff’s wife, Lori, spoke to me about his dedication and she said she doesn’t think there is anything he looks forward to more than training after a long, hard day at work as it clears his mind a bit.  Joe has to force him to take a week off once in a while.

Behind MANY great men stands a great woman and a great family. Marriage is sometimes the toughest thing one can face, but it has made me a MUCH better man and for sure, my life is better with my family. Before meeting my wife, to be honest, I had NO goals of what I have today. I was self centered and focused on ME and how everything could benefit ME. It was NOT a good way to live.

Every time I run into Jeff I see him with his wife, Lori. It’s NOT odd to see a good man spending most of his time with his best friend and biggest fan. Last time we all met was at Joe DeFranco’s charity dinner for The MS Society. I believe she convinced Jeff to take it easy on me as we battled for a bid on a David Diehl autographed NFL Jersey. BIG thanks to Jeff and Lori for taking it easy on me, haha!

Lori connected with me as I told her I was inspired by what Jeff does and how he lives with greatness. She was honored to share some info about the man who nearly lost his life and now gives his ALL to his family and those around him.

Jeff has been married for 15 years and has 3 kids, a son who is 12, and twin girls who are 11. Jeff is the defensive coordinator for his son’s football team and has recently launched his own company, Sica Wealth Management.

A typical day for Jeff…. Up by 5 AM and in the office by 7. From August through October he coaches Football three nights a week. Outside of that, while he always worked long hours, this year, getting the business started required more hours..some weeks 7 days and as late as 11 or 12 pm.

This has been his dream for many years, and after assembling a great team, getting the right business plan and just about perfect office space, he made his dream a reality on May 28, 2010. He is also the vice chairman of the Board of Directors of Daytop NJ, a program for adolescents fighting the demons of addiction.

Even with all that, he finds time to be an amazingly thoughtful and loving husband and father.
When it comes to nutrition,  Jeff is adamant. Lots of protein, lean organic meats, vegetables, no gluten and no dairy…well, an occasional piece of cheesecake.
Vitamins, pre and post work out shakes and a few through out the day as he sometimes doesn’t have a minute to eat. Jeff is passionate about serving his client base, always looking forward, helping to bring out the best in others: doing everything, working, training, helping, mentoring, with an intense drive and focus.

It’s an honor to shake Jeff’s hand every time we meet. It’s awe inspiring to know such a man. Jeff’s story and commitment to family, health, strength and being an overall BadAss inspire me to take EVERYTHING I do to the next level and then some.

If you’ve been inspired at all by Jeff’s story please drop a comment below and share.

I’d like to thank Jeff’s wife, Lori, for taking the time to share more of Jeff’s story with me as well as always being supportive for the success of The Underground. I’m honored and grateful beyond words.

Thank you to ALL who read this Blog and have inspired me to go beyond the workouts that once began in my parents garage.

Most of ALL, thank you to my wife and my beautiful children, without them, I am not even 1% the man I am today!

Lead from the FRONT!

–Z–

PS: Please drop your comments below!

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Jason Ferruggia has been through the ringer, literally. He used to be a hardcore follower of Westside Barbell Methods, and, he got strong as hell doing so, as well as his athletes. I remember him telling me of his bench workouts with 315 for 12-15 reps for several sets!

But, with all those years under the bar comes great experience. And…. when the bar is HEAVY, you get banged up. If you’re smart, you adjust your training regime into something that works on a regular basis while consistently keeping you healthy.

Thus, the creation of BOTH Renegade Muscle Building and Triple Threat Muscle came to fruition.

Check out these 9 strength and muscle building tips from The Renegade Strength Coach, Jason Ferruggia:

1) To develop explosive power, start your workouts with some type of jump, throw or Olympic lift for 3-10 sets of 1-6 reps with adequate rest intervals

2) For maximal strength development use a big compound barbell lift and work up to a top end set of 1-5 reps, or even as high as eight for more advanced guys beginning a long cycle a la Ed Coan or Kirk Karwoski

3) For assistance work use as many bodyweight exercises as possible. Whenever you can move your own body through space, do it.

4) Also use a lot of odd objects and strongman type exercises to build real, functional strength

5) Deload every 4-8 weeks

6) Always strive for maximal stimulation with minimal joint stress

7) Hit it fast, heavy and hard… then get out. A good strength, size and power workout shouldn’t take more than 45 minutes, excluding the warm up.

Before you do something in the weight room always ask what the purpose is. Will it help you? How? If you can’t provide a good answer don’t do it.

9) Your workouts should always coincide with your goals. If your goal is to get freaky big and strong, you need to seriously consider adding in a ton of extra conditioning stuff at the end just for the heck of it or just because it’s fun. We all have limited recovery ability so you need to prioritize and do what’s important.

If you have any tips you wanna add, please drop them in the comment section below!

Looking forward to your feedback!

Lead from the FRONT!

–Z–

Recommended Resources:

Renegade Muscle Building

Triple Threat Muscle

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Nothing like being layed up in bed and feelin’ like absolute hell.

Makes you take a cold, hard look at MANY things with all the time on your hands. Time for soul searching.

For a LOOOONG time I been toying with the idea of removing animal products from my diet. When I was younger I didn’t feel sluggish after having steak or hamburger but in my mid 30s things are different. I want to feel better AND be healthier. I am a father of two amazing kids and I want to be around as long as possible to watch them grow and live fabulous lives.

A few months ago in NYC I met up with Jonny Hinds and he brought me to a friend’s restaurant, known for their meatball dish I had a small bowl and when I was done I felt heavy and sluggish. NOT good.

This past week while on vacation in the mountains we grilled a lot. Steak and burgers….. Not feelin’ too hot right now.

My close friend and mentor, Jonny Hinds, without ever trying to convince me to eat a plant based diet, he simply influences me by his mere presence and ability to perform like an animal, and that’s not including the fact that he is 13 years older than I am!

Not sure if I can go full blown vegan, but through the past year I have BIG time reduced the amount of red meat and overall animal meat I consume. Any time I increase my consumption of animal products I don’t feel too hot.

Time to start searching for an organic butcher in the area. Wish me luck!

Years ago, when I was training wrestlers and football players in my garage and backyard I used to exchange lots of e mails and conversations via AOL instant messenger with Jason Ferruggia, who at the time was training athletes from 9 AM – 9 PM every week day.

Jay has gone through quite the transformation since those days and one of the coolest things is his BIG time focus on being healthy. His training, nutrition and lifestyle now focus on giving him a better life. I can relate.

I recently hit up Jay via e mail and it reminded me of old days where we exchanged training info. Something that eludes the mind of many though, is how to eat for optimal health and optimal nutrition. Check out these tips, straight from the mouth of The Renegade himself, they are straight up PRICELESS!!

Recommended Resources:

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I’ve been to a LOT of wrestling clubs and worked with a LOT of wrestling teams.

I used to be shocked and even angered seeing how wrestlers were NOT performing ONE good push up: full range of motion, neck and entire body aligned, tight abs….

How the hell can a wrestler be unable to perform the bread and butter basic exercise that EVERY athlete should be cranking? The Great Dan Gable would lose his mind if he saw this.

Bodyweight Training is extremely powerful when implemented properly. We can’t argue with the strength, speed, power and athleticism of gymnasts. My buddy, Jonny Hinds always amazes me with his shocking strength and body control.

Every time I see an “inside look” of some prison on TV I can’t help but check it out to see if they reveal some inmates working out. Last week while on vacation I was flipping through the channels & caught a glimpse as they featured a prison and the guys were cranking handstand push ups with ease, push up variations with knee tucks (stuff I have used with my wrestlers) and prisoner squats, naturally.

Because I wanted to challenge ALL wrestlers I set up a simple challenge. It can be stepped up to a greater level for sure, so let’s say this challenge is Level I.

I came up with a small challenge for the wrestlers BUT it can be done for anyone, you don’t need to be a wrestler to go after this little bodyweight workout challenge. I prefer cranking this challenge AFTER some heavier work such as farmer walks, full body Kettlebell lifts such as snatches or clean and press, or even the basic deadlift.

Check out the video and drop a comment below with YOUR time

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