5 Exercises

5 Reps Each

5 Rounds

This is a Hellish workout….. 5 Rounds of Hell, check the Vid Below…

Later that night, I did 4 trips with the sled and prowler, approx. 150′ each trip. I also did plenty of hanging leg raises and band pull aparts.

If you dare give the workout a go, please let me know how it goes.

Questions or Comments, drop em’ below, you KNOW I love hearing from you guys and gals.

Lead from the Front!

–Z–

PS: The 2 Day Underground Mentorship has sold out as well as The Level 2 Mentorship.

Just around the corner is the 1 Day Mentorship so get in before the doors shut for good!

Click HERE to sign up for the 1 Day Underground Strength Coach Mentorship.

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I’m a HUGE fan of Bodyweight training and full blown Bodyweight workouts.

This morning I had some work to do at the new house and my nearby neighbor, Uncle Mike Stehle, owns a gym 10 minutes away, you can check it out HERE, it’s a Kick Ass Place!

I was planning on doing heavy Deadlifts and Kettlebell work but Uncle Mike asked me to jump in on the group workout he was about to Coach, and his partner, one of the most bad ass dudes on the east coast, ‘The Milk Man’ was gonna take the class.

Our workout was pretty damn nasty, training for 30 minutes with 30 seconds work / 30 seconds rest.

We cranked weighted jump ropes, Animal crawls, pull ups, squats and more. My upper body was especially hammered from supporting myself on my hands during the workout.

Last time I trained with The Milk Man I got crushed, so I had to try to stay neck to neck with him, it was close, but Milk Man still outconditions me easily!!! I WILL redeem myself!

Anyway, sometimes, it’s easy to get caught up in your “own” style of training, whatever that style may be. It’s a great idea to get outside your normal environment and normal training circumstances and do something different.

You can’t just be strong with one tool such as a barbell or kettlebell, you must possess the ability to demonstrate athleticism, body control and overall conditioning. Strength without endurance is NOT a good thing in the real world.

Even powerlifters, bodybuilders and olympic lifters need conditioning, it improves recovery ability and the ability to tolerate intense workouts.

I’m a HUGE believer in Bodyweight training integrated into your existing workouts as well full blown, bodyweight workouts.

At my gym, we climb ropes, jump on and over objects, walk on our hands from various positions, perform handstand push ups and countless pull up variations with countless handles to grip onto allowing us to improve our grip strength as well.

Sprinting up hills are older than dirt yet they are brutally effective for conditioning and improving your speed.

You can also perform jumps up hills or stairs.

I want to see more athletes with the ability to perform the following:

50 push ups

10 pull ups

5 handstand push ups

climb a 15′ rope

squat 50 reps

I see too many athletes who can bench BIG but yet can’t do 50 push ups, let alone TEN PUSH UPS!

I’m excited to be living near the beach, this means more sprints in the sand and more bodyweight workouts, most certainly with Uncle Mike and The Milk Man.

Time for you to train like an animal!

Lead from the Front.

–Z–

PS: Here are two of my favorite Bodyweight Training Resources.

Bodyweight University – This is my ultimate bodyweight training resource with workouts for upper body, lower body, full body, jump training, plyometrics, partner exercises and animal movements.

Convict Conditioning – I have TWO copies of this awesome book, 1 for me and 1 for my Coaches at the gym. YES, that is my affiliate link and I only encourage products I personally invest in, personally use and personally believe kick ass BIG time. This is definitely one of those resources! This program is strength focused through the use of Bodyweight training and man will it push you past any limits you once had in bodyweight training.

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Here’s a lil’ taste of my training goin’ down at The Underground Strength Gym, in good ol’ Edison, NJ!

There ya have it, some of my favorite lifts:

Squats: I’ll squat anything and anyway possible. I’ll use a box, no box, with bands, chains, sandbags, kettlebells and thick bars for zercher squats.

Deadlifts: I’ll use a regular bar, thick bar or trap bar. This is the ultimate exercise to develop serious, brute strength and a barn door back!

Bench Press: Using thick bars and all types of specialty barbells, the bench press gets a bad wrap, but it’s only a bad wrap by those who have no clue how to use and perform the bench press properly. And for the record, it doesn’t matter if your sport doesn’t require you to lay on your back and press, if you need strong, powerful pushing muscles, then you should be benching in some form or another unless you have an injury preventing you from benching!

Kettlebell Training: Kettlebells are NOT the magic bullet, BUT, they do require skill and athleticism to use them properly and effectively, and if you want to become a better athlete, they WILL help. The details required to master Kettlebell Training can separate the men from the boys.

Who is willing to focus and stay committed to learning the proper skills and technique, OR, who will quit and give up when frustration sets in as they learn the details of proper Kettlebell training?

Bodyweight Training: Pull Ups and all bodyweight pulling movements such as rope climbing and all the different grips you can use for chins and pull ups are a MUST have if you wanna be strong and develop a barn door back.

If you can’t pull your own body then you need to get stronger and lose excess body fat, plain and simple. Master your own Body. Period.

Drop a comment below with your favorite lifts.

Peace.

Lead from the Front!

–Z–

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Hey Bruddahs and Ladies… Thanks for stopping by again, I LOVE it when you visit

Below is a workout I cranked with “General Chow”, a D1 collegiate wrestler.

The pace was not as furious as normal, and, please forgive my new movie making skills as I JUST STARTED working the Hollywood skills on my MAC

Check the Video and then read on….

In a nut shell, here is the run down of our combat conditioning workout:

1) Bench Press – worked up to 2 heavy sets

** Followed the Bench Press with 3 sets of Close Grip Benching x Max Reps

2) Rope Climbing – 5 sets performed in “I Go – You Go” Fashion. Held the L Seat position to strengthen the core and hips… wait, your hips are your core!!!

3) Grappler Pressing – Performed in see saw and push press style for 3 hard sets in the 10-15 rep range.

4) Superset for 2 rounds, NON Stop: Chins & Dips x Max Reps

At the end of the night I finished with grip and ab work.

General Chow used to read my training newsletters back when he was a high school freshman, stealing cinder blocks and cement bags to train as a high school wrestler in the good ol’ Dirty Jerzee.

He would also have his younger bro hop on his back and sprint hills with his “Human Weighted Back Pack”.

In September of his Senior Year, General Chow began training at The Underground Garage, and that year he only had 2 losses and placed 7th in the NJ State Wrestling Championships. Those 2 losses came in the state tournament.

Pretty damn good

Now, I fear General Chow, so I wouldn’t mess with him, and, this is my goal for all my athletes and for you:

I want YOU to become a Bad Ass and put fear into me and anyone who gets in your way.

Got a comment on the Video or General Chow’s story? Drop it below

Peace!

–Z–

PS: Do you want to be feared? Do you want to be a Bad MoFo? Click HERE and begin your Journey.

PPS: Wanna do what you love? Wanna open your own hardcore gym? Wanna say “F**K it!!” and stop training those boring clients?

Now is your chance by learning the secrets at The Underground Strength Coach Certification and Mentorship.

Check it below…

Nov. 14th in NJ ==> http://zacheven-esh.com/1DayCert.php

Dec 5th in Florida with Elliott Hulse ==> http://zacheven-esh.com/Elliott.php

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I took a 1 hr drive up north yesterday to train The Blair Academy Wrestling Team, NEVER in my life have I seen an entire room of athletes who:

- Focused 110%

- Listened AND made eye contact

- NEVER slacked

Notice I did not say 99% of the athletes, I said ALL of them.

This was quite the treat and of course, teams like this are not magically created, they are built, and Coach Buxton, The Head Wrestling Coach of Blair Academy, has built all these kids into highly motivated, highly dedicated, highly focused and VERY intense athletes.

Sure, a Prep school with a long standing tradition will get motivated kids knocking on their doors, BUT, this article is NOT about excuses, it’s about telling you that we need to raise the bar for athletes (and for yourself) AND set the standards WAY higher.

The bar has been set high for The Blair Wrestling Team.

Work ethic, commitment, intensity, good manners, being humble, sportsmanship….it’s ALL part of what is taught and expected at Blair Academy.

No more excuses for why someone is better or has the advantage. It should be expected for a competitive athlete to have the eye of the tiger.

The training I put these Blair wrestlers through was intense, with lots of Gymnastics drills and jumps for the warm up to help develop kinesthetic awareness and full body power. After all the Gymnastics movements and jumping, the workout began.

The workout included rope climbing and handstand push ups, battling ropes, kettlebells and sandbags.

I was beyond impressed with the intensity and tenacity I was witnessing. I’m used to being more motivated than those I coach, which, should NEVER be the case, but in the new era of athletes being more focused on video games, texting and facebook, some simply don’t have the discipline to be different than those who surround them.

Ironically, many people say the success of Blair Wrestling has to do with recruiting. I state otherwise: It has to do with the Coaching. The expectations are very high, in addition, outside the wrestling room, the faculty also has high expectations for these kids academically.

I do the same at The Underground Strength Gym. Excellence is expected, mediocrity of any sort is looked down upon.

As a former Physical Education teacher in a school setting, I remember seeing a bunch of lazy asses in the high school setting. Why were the kids lazy? Because they were allowed to be lazy.

Don’t wanna challenge yourself and run? No problem, you can walk.

Have we gotten so scared to push people that walking is considered challenging for a high school student?

I suggest reverting back to the days of Physical Culture where gymnastics apparatuses and rope climbing were common place.

When my Dad grew up in Romania he had Physical Education 3 x week minimum, each class was 2 hours long! AWESOME!

He was not even a teenager and they had him training in Gymnastics, wrestling, throwing small shot puts and light javelins. He also played hand ball, performed sprints and ran the hurdles.

All around fitness was encouraged and trained for. Older students performed Olympic Weightlifting and more aggressively competed in each of the sports.

When people ask me what style of training I use, in a nutshell, it is a mixture of Physical Culture and Powerlifting / Strongman. It’s not enough to be strong, overall athleticism must be developed.

This is why you see our athletes running, jumping, climbing, lifting big weights, and of course, using a variety of implements to accomplish our specific goal.

It’s time Raise the Bar.

Don’t you agree?

Drop a comment below, let us know your thoughts!

Peace!

–Z–

PS: Some reccomended resources for you:

Create Your Own Physical Culture Business HERE

Bodyweight University, NO Equipment Needed HERE

Underground Kettlebells HERE

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Three videos below, from Poland, from somewhere around early 1970’s…..

These are some of the most powerful fitness methods I have ever seen on film.

This is a good amount of video, so please, take your time watching and let’s REALLY get a discussion going in the comments area with our thoughts, comments and questions.

Also, please share this video with your friends and colleagues by clicking on the “sociable” buttons below for facebook, twitter, etc….

This stuff should have had you taking notes and getting your mind rolling with ideas.

Look at those olympic weight lifters, they are world champions some of them, yet they look lean and mean, almost like a hybrid of a wrestler and a gymnast!

They utilize many different forms of fitness training to improve their main focus, olympic weightlifting.

Drop your comments, thoughts and questions.

I think we can crank this and get some more nuggets of gold if you guys drop your wisdom and share with one another.

The goal? 100 Comments. GO!!

Peace!

–Z– 

PS: I am about to hit the road and head home, I have filmed amazing info, much of which will be posted at http://UndergroundStrengthCoach.com where I unleash some serious gold! I’ll see you there!

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I’m here in Louisville, and on the way out here I stopped through Ohio to meet some friends of the iron game, took a trip through Westside Barbell club & recorded 15 minutes of it for Underground members.

Above, the custom Harley Davidson of Jim Wendler

I Spent a few hours in the Elite FTS Compound with Jim Wendler and AJ Roberts. Jim showed me his new Harley, hoping this would score him some coolness points, as I have been educating him on the ways of being a COOL Bruddah

NO easy feat, but he is learning!

We got to talking training and unleashed hell on how to get stronger, bigger, faster, develop mental toughness, how to optimally train athletes, how to train as you get older, avoiding injuries and tons more was spoken and exchanged, it was AWESOME.

You KNOW I LIVE for the iron game and talking iron is Golden to me!

It was pure gold and I LIVE for that stuff.

Above, just SOME of the Kettlebells from Westside Barbell Club

If you saw on Facebook, I posted a few pics of Westside Barbell Club and all the Kettlebells they had.

One Kettlebell was oversized and specially made, shaped like a small stone.

The powerlifters, MMA fighters and Football players there ALL use the Kettlebells for the following:

- prehab / rehab

- strength

- speed & power development

- grip strength

- mental toughness

- improving conditioning and fitness levels

It was great to see the strongest gym in the world staying on the cutting edge by using OLD pieces of “equipment” such as the Kettlebell.

 I began using Kettlebells 6 years ago. They challenged me unlike any other training tool I ever used, and they also kicked my ass!

 But, they REALLY did push my mental toughness to a new level, and  with regards to “functional” strength, they have been KING.

Performing several movements back to back as I recently did with my athletes, or, performing sets for time, 4, 5, 6 minutes non stop without putting the kettlebells down is also a  serious test of mental toughness yet at the same time develops strength endurance, power endurance and also increases muscle size….

especially in the shoulders, back, traps, hamstring areas.

I call this Hybrid Training, where you mix various movements of kettlebells

Mixed with bodyweight work, it is highly effective for the development of

brute strength, fat loss, speed development and improving conditioning.

The constant swinging of the kettlebell through your legs,

pulling & pushing the kettlebell overhead….

It packs on muscle and helps develop brute strength unlike any other training tool I have ever used.

Plus, you can take them anywhere, as I often do when I want to get away and train in seclusion, I carry them into the trails of the large park near by and perform my training amidst Mother Nature.

A recent Hybrid Kettlebell Workout my athletes performed, mixing kettlebells, bodyweight training and sled training pushed their mental toughness and physical conditioning to a whole new level.

Try adding this Hybrid into a workout:

1A) 1 arm Kettlebell snatch 3 x 5 reps

1B) mixed grip pull ups 3 x 5 reps

1C) ring push ups 3 x 5 reps

2A) 1 arm Kettlebell clean & press 3 x 5 reps

2B) mixed grip pull ups 3 x 5 reps

2C) ring push ups 3 x 5 reps

** THE Punisher **

Perform 1 set of # 3, Below, aka “THE Punisher”

3A) 1 arm snatch x 5 + 1 arm clean & press x 5 reps (perform both exercises before switching hands)

3B) mixed grip pull ups x 10

3C) ring push ups x 10

 The above is just some of the ways I perform Kettlebell Hybrid Training.

 These WILL build brute strength and mental toughnes beyond what you ever had before.

 Try it and make it happen!

 Peace!

–Coach Z–

PS: I just added my Bonus, never seen before Hybrid Kettlebell Training 6 week Course HERE ==> http://tinyurl.com/n4l72u (On Sale till Friday)

PPS: If you want to snag Kettlebells, I get mine right here, they have a thick handle, withstand all types of weather (left mine outside in the winter for 6 months with NO rust) and are the best prices ==> http://UndergroundKettlebells.com

PPPS: If you found this informaiton helpful and you enjoyed it, please tell your friends, family or colleagues about the Blog or share it on facebook / twitter by clicking one of the little buttons below

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Joe DeFranco & I just released our Limited Edition, Lost Secrets of Strength Seminar on DVD & CD (Over 7 hours of Information!!).

Below, Joe talks about training young athletes, how to build relative strength, how to add muscle, how to progress them into the infamous ‘Westside for Skinny Bastards’, bodyweight training standards and much more.

This interview is jam packed with awesome athletic training information, and we have 7 hours more for you HERE.

Enjoy the interview and drop a comment below if you want to add or have a comment or question!

Was that interview bad ass or what!?

Drop a comment and join in on the discussion.

Peace and thanks for stopping by!

–Coach Z–

PS: If you dig this Blog please share with your friends with the links below: facebook, twitter or any of your favorite social bookmarking sites. Thank you in advance for sharing AND watching! I am honored and psyched that you Love it here!

PPS: Lost Secrets of Strength is literally flying off the shelves, as this is a Limited Edition, you want to act fast and snag your copy before they’re all gone! Get Your Copy HERE!

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I have been crazy busy the past few weeks, and I forgot about ‘FREAK Strength Friday’!!

How could I ever forget!

There are TWO things in the Blog today:

1) Your FREAK Strength Friday Workout

2) Information on tonight’s release of ‘Lost Secrets of Strength’ – this will be announced via our e mail list at midnight, EST

So Stay tuned for tonight….

Here is your FREAK Strength Workout to be rocked today, since we missed Friday!

On your own, perform your warm up including any soft tissue work and mobility work. I also encourage you to perform recovery and soft tissue work during AND after each workout.

1) Trap Bar Deadlift: Build up to 2 heavy sets in the 2 – 5 rep range

2A) Handstand Push Ups 4 x max reps

2B) Rope Climb OR L Seat Pull Ups 4 x max reps

3) Walking Sandbag Lunge (place sandbag on your back) 1 set x 150′ (rest as necessary to complete full distance of lunges)

4) Kettlebell Swings 4 x 30 seconds 

5A) Abs: Hanging Leg Raises (Knees to Elbows) 4 x 5 reps

5B) Grip: Dumbbell Hex Holds 4 x 5 – 10 seconds ea. set

Regarding tonight and Lost Secrets of Strength….

Lost Secrets of Strength, Limited Edition will release tonight, the special link will be sent to your e mail when the clock strikes midnight!

We packed 6.5 hrs of footage onto 3 DVDs plus a Power Packed Bonus Audio where Joe and I discuss training, business, running your warehouse gym, how we started our biz, how we assess and evaluate new clients, how we came up with the money to start our business, program design and more.

The Audio CD alone will blow your mind!

I am psyched, can’t you tell!

Check out the videos below and you’ll get a taste of what’s coming!

But…I am warning you! This is ONLY reserved for the serious Strength Coach and Athlete. Attendees invested $350 plus all their travels as many flew in from around the USA to attend this closed door seminar. 

The entire set will be on sale in addition to the added bonus only for the first 50 copies.

Check out what you can expect below!

I can honestly say that a HUGE reason why I have been able to boost my training knowledge and business knowledge is because I invest in my education.

That is THE difference maker between those who rise to the top and those who remain confused and stuck in mediocrity.

Every year I invest somewhere in the realm of 15 – 20 k on my education and it is well worth it!

Some call me crazy, I just call it highly motivated!

Let’s hear your thoughts / comments / questions below!

Whatcha think of the workout?

How psyched are you for Lost Secrets of Strength?

Are you looking to improve your training knowledge, business knowledge or BOTH?

Let your voice be heard fellow Undergrounders!

Peace!

–Z–

PS: If you’re not a subscriber to The FREE Underground E Journal, sign up in the little box below!

PPS: If you dig this blog, please share it through facebook, twitter or via e mail. Show the love bruddah!

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Here’s some post workout footage of myself, Pauly Reddick, Uncle Mike Stehle & The Milk Man.

Leave your comments below, this gets CRAZY!!

That was a crazy freaking time!

Let me know your thoughts below! Drop a comment

Peace!

–Z–

PS: Wanna experience MORE craziness with me AND learn the secrets of my training and business? Then you need to sign up for The USC Certification Below:

1 Day USC Cert: Click HERE (and take a tour of my house

Full Weekend USC Cert: Click HERE

PPS: All my USC Certification sell out. You gotta be a go-getter and a fast, action taker to make it happen.

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