Is there truly an ART or a Science to getting strong as hell? Hmmmmm…… Ask Louie Simmons and he will say yes, Jim Wendler will also drop his genius with his 5/3/1 program, allowing him to keep getting stronger….and STRONGER.

But, when in doubt, just lift heavy shit with PROPER technique.

You can do high sets and low reps such as 12 x 2 reps OR…. try Hellish set – rep paramaters like 5 x 10 on movements such as the Barbell Clean & Jerk, Deadlifts, Kettlebell Snatch, etc.

Coach Reeve was always training against the clock when he was a competitive wrestler and a college wrestling coach, and, he still does it today with the Football players of Wake Forest.

Not only does this style of training build serious strength and dense muscle, but also develop immense conditioning and mental toughness, something too many people lack nowadays!

Try This: 2 reps on the minute, every minute for 10 minutes of (Choose Any One Exercise) the log clean & press, tire flip, sandbag shoulder, stone shouldering, deadlift, barbell clean & press….

I’ve done this with athletes using heavy weights if they need to gain weight and fighters, wrestlers and combat athlete who need strength endurance / power endurance.

And by the way, if you’re resting 3 – 5 minutes between sets because your last scientific handbook told you to do so you’re missing the boat.

In the REAL world, when the hell do you get to do 2 reps and rest? Learn to push heavy weights with minimal rest and as I mentioned before, using proper technique.

I’ve seen some dangerous form being used in local gyms and even by popular web sites on the internet. It sends the wrong message, and you can’t create a powerful message unless You Lead From the Front.

Time for me to get some rest, the alarm is set for 6:30 AM tomorrow morning. It’s training time. That means heavy weights followed by prowler conditioning.

Check out some footage below.

You may also have noticed less video footage from me. I will get back to the videos, so don;t you worry, BUT, I am zoning out when I train and hate to mess around with a video camera when I am focused on getting STRONGER, FASTER, LEANER & MEANER!

That’s me hitting some thick bar deadlifting and the Prowler Pushing with 9 plates is one of our Freshman Football Beasts, we call him “The Hit Man”.

Peace!

Lead from the Front.

–Z–

PS: For all you Strength & Muscle Building Fanatics, check the 30 Day Underground Trial HERE.

PPS: For those of you who wanna start doing what you love, check out our upcoming Underground Mentorship Courses:

1 Day Mentorship

2 Day Mentorship

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Enjoy the audio interrogation with Coach Ripp.

Yes, a little static in the first 2 minutes but then it goes away. Have mercy on me as my office is out of a military back pack since moving and I don’t have a land line

The information is Golden. What else would you expect from Coach Ripp?

It is men Like Ripp, Dave Tate, Louie Simmons and Coach Reeve who have helped me mold my own methods into what they have become today.

Click HERE to Listen

Drop a comment or question below.

For more on Coach Rippetoe, visit http://StartingStrength.com

Happy New Year!

–Z–

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I am NOT an Olympic Lifter so don’t cry over my shitty power clean technique.

The mere fact that you are about to be ripping weights off the ground and throwing it overhead counts BIG time.

Check this Vid, Kids….

After you warm up, get a light weight on the bar, for me, I stayed at 135 lbs.

Perform the following reps: 2, 3, 5, 8, 10, 8, 5, 3, 2

Rest periods were 1 minute maximum, on the lower rep sets I rested 30 seconds.

This workout busted me up REAL Nice

Back in the day, the test of a Man’s Strength was how much weight he was able to rip off the ground and lock out overhead. Today, the question is always “How much can you Bench?”

BOTH are great movements, but if I’m looking for all around strength and power you can NOT beat ripping objects off the ground and pressing them overhead.

You can even try an ALL OVERHEAD workout, where you hit 5 – 10 reps of a clean and press with countless objects: stones, sandbags, 1 kettlebell, double kettlebells, barbell, swiss bar, log bar, dumbbell, 2 dumbbells, anvil, etc.

Coach Ethan Reeve had a similar workout as he trained for wrestling through college and become a 2 time all American. You can hear all about his past and present methods that have influenced me as well as how other greats have influenced me.

Click HERE to see what I mean.

Peace!

–Z–

Jack Up Your I Pod and Get Yourself JACKED UP!!

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Been VERY inspired to share my thoughts on this lately.

It’s been one thing after another, watch this video and I’ll explain further….

I don’t have much more to say than that.

Drop a comment if you have anything to add or share, looking forward!

Peace!

–Z–

PS: The BEAST Program is live. Once again, NOT reserved for the normal. Click HERE for Details.

Unleash The BEAST!!

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Years ago, I was lucky enough to come across a College Strength & Conditioning Coach who I related to very much.

His psychological and physical ways of training made sense to me BIG time, perhaps because we were both wrestlers.

But, this guy, was PURE Gladiator!

No 2 ways about it, he was a Bad MoFo.

His own training began in elementary school where he would go out and run 5 miles on his own, without a Coach telling him to do so.

In middle school he wanted to wrestle, so the high school wrestling coach told him
he had to wait till high school.

But, what to do until high school he asked?

His Coach told him to do push ups.

How many push ups?

No one ever told him how many, so he decided 500 a day would be the number!

He scattered the push ups throughout his day.

He would use the OLD webbing grip tools to work his hand strength.

I haven’t seen those in a WHILE!

He even did 500 push ups the morning he won the high school state championships.

The Russians had their olympic athletes play full blown soccer games the night before their Gold Medal Volleyball match.

I can go on and on with stories of his man.

But, let me tell you, every time I get the rare opportunity to connect with him, I shut my mouth and listen.

His methods and stories always give me heavy dity ammunition to use for my own training and my athletes.

Listen to him talk, along with the other greats that will inspire you, educate you and open up your mind to an entirely new world of training in The Underground Strength System.

==> http://UndergroundStrengthManual.com

–Z–

PS: His name?

Coach Ethan Reve

==> http://UndergroundStrengthManual.com

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I filmed this episode a few hours after speaking with my mentor, Coach Ethan Reeve. I missed his annual strength symosium and we were chatting about how we are always trying new things, but, no matter what tools we have or don’t have, we still find ways to make our athletes stronger and faster.

He brought up the story of Milton Hershey and Walt Disney, how they failed so many times before they became successful….

Once again, Coach Reeve inspires….

In this episode of The Underground Strength Show, you’ll see two men who have created something the entire world knows about, yet both of them endured very hard times, bankruptcy, failure in business creation, lack of support from family & friends….

You name it, they ate shit many times….

Or, maybe they didn’t…

Maybe it wasn’t shit, maybe this was all part of the journey, and these two men understood that if they gave up and let adveristy rule their world that their dreams would remain just that, dreams.

Instead, they chose to take their visions and dreams and turn them into reality….

What about you?

Will you give up if you are bankrupt?

Will you allow friends and family to bring you down?

Will you lie down when adversity stares you dead square in the eyes?

Only YOU know the answer, BUT…..

Feel free to post your answers in the comments below.

I want ALL OF YOU to share, grow and learn not just from this video, but from all the answers below.

I have a funny feeling that many of you will help lift others, as I know that many times those closest to you don’t even want you to succeed.

I want to see you kick ass, BUT, you MUST be more motivated than I am.

Kill it!

–Coach Z–

PS: A few spots left in the upcoming Underground Strength Coach Certification Course. Take advantage of the 6 pay offer I give at http://zacheven-esh.com/license.php

PPS: Don’t wanna get certified? Still wanna kick ass? The Speed & Strength Empire is the way to go, PLUS, you’ll get a jam packed bonus audio interview with me in this kit, AND….if you order before midnight February 6th, you will get a 1 hr phone consult with me ($250 Value), all you gotta do is e mail me your receipt!

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Wow, look what I dug up! Years ago, I had the opportunity to e mail Coach Ethan Reeve, one of my mentors, and he dished out some insanely powerful training information. Here it is, once again, for your reading pleasure.

Grab some hot cocoa, relax and enjoy!

Coach Reeve: Yes, I wrestled at the University of Tennessee from 1973-77. Although I was not an NCAA Champion I was a 4-time Southeastern Conference Champion and a 2-time NCAA All-American. Fortunately, I was privileged to have been an assistant wrestling coach under some great coaches at the University of Tennessee (Gray Simons), Oklahoma State University (Tommy Chesbro), Ohio University (Harry Houska) and Clemson University (Eddie Griffin). Eventually I landed the Head Wrestling coach position at the University of Tennessee @ Chattanooga where I coached from 1984-1990. We had five Southern Conference Championship teams in six years. I loved coaching wrestling and still miss it. However, I really enjoy training all sorts of sport athletes. The main thing I enjoyed about coaching wrestling was the training in the wrestling room. That is why it was such an easy transition to strength coaching because I just love training athletes and helping them become champions. Hard, smart work is the answer to success!

Basically, we are at the mercy of the athletes that are given to us by our sport coaches in recruiting. Our job, as strength coaches, is to “maximize” the athletic potential of each and every athlete we work with. We trust our sport coaches to identify the athletes they feel can help our university have success in that particular sport. Sport coaches, like NFL scouts, will look at film and visit the players and see how they perform at practice and in competition. An athlete can have great results in the “combine” but not perform well in competition. If the athletes do not succeed in their sport under competitive situations then they will be overlooked in the recruiting process no matter how well they test in the strength room or combine. What coaches need are athletes that perform well in competition. We do not emphasize numbers in testing in the strength room or speed and agility tests. We look for adequate strength, power, speed and athleticism. If the athletes given to us do not meet our standards then it is our job to get them to those minimum standards. It is the athlete’s choice to go beyond those standards and succeed at a higher level on the field of competition.

How we break the body and its movements down is like this:

Total Body Strength
1. Deadlift-401 lbs.
2. Power Shrug (Pulls)

Hip and Knee Extension
1. Front Squat-308 lbs./Back Squat-352 lbs. Both squats are well below parallel!
2. Lunge -242 lbs. for 2+2RM

Hip Extension Power
1. Hang Clean-308 lbs.
2. Hang Snatch

Hip Extension Strength
1. Romanian Dead Lifts (Rdls)
2. Good Mornings

Upper Body Pressing
1. Standing Press-198 lbs.
2. Bench-300 lbs.-325 lbs-350 lbs. (depending on position)

One-Arm Upper Body Pressing
1. DB Bench-(125 lbs. for 5+5RM)
2. KB Standing Press

Upper Body Pulling
1. Chins
2. Bent Rows

We feel it is very important for athletes to be athletic while they are getting stronger and more powerful. What is athletic? Great athletes do something that marginal athletes don’t do. The great athletes make the skill of their sport look easy. How does this happen? Thousands upon thousands of repetitions of the skill of their sport at the speed needed in competition! We believe in making our athletes athletic by doing athletic lifts instead of isolation lifts during our team workouts. An athletic skill, like an athletic lift, is the incorporation of all your joints, muscles, tendons and ligaments together in a natural and many times explosive fashion.

Our recommendation to incoming freshmen is to do athletic movements and athletic lifts. Don’t be so concerned about the amount of weight right away. Work on technique through a full range of motion and the speed of bar movement. Learn how to tumble (forward rolls, diving rolls, backward rolls, back rolls to handstands, bear crawls, crab crawls, seat rolls, etc.). Tumbling is one of the best ways to develop kinesthetic and spatial awareness for all sports.

Learn how to do agility drills. What is agility? Agility has three main components: 1) change of speed 2) change of direction and 3) change of levels all within the same drill. Athletes must know what good position is for an athlete. The athletic position for most standup power sports is with your hips bent (down), feet shoulder width apart, on the balls of the feet, natural curve in lower back and with knees bent.

One of the worst positions for an athlete (other than a jiu jitsuu grappler) is on their back. What we did with our wrestlers every day in practice is spend at least 5 minutes drilling a Bad to Good Position Drill. This drill entails, on the coaches’ whistle, having your athletes go from different bad positions up to their feet in the athletic position while moving their hands and feet when they get there.

Some bad positions are: 1) back, 2) belly, 3) side, 4) butt, 5) hands and knees and 6) knees. The object is to go from the poor position and get to the athletic stance, with motion, as quickly as possible. The slower, less athletic athletes will get there slower.

2) With the experience & knowledge you have gained in the past years as the head strength coach at Wake Forest, what have you learned or implemented differently that you wish you would have done when you had wrestlers in your strength room (for those who don’t know, Wake Forest does not have a wrestling program) at your previous coaching positions?

Coach Reeve: We do not have a wrestling program here at Wake Forest. I wish we did! I’m not sure I would have trained wrestlers a whole lot differently than I did back in the 80’s. I have a notebook for every one of my six years at UT Chattanooga. It is a detailed notebook with every practice’s lesson plan, minute by minute. It also has my observations of each workout. Within the notebook, prior to the daily lesson plans, is a detailed Master Plan of the teaching progression and drills to incorporate for strength training and wrestling technique.

We had a philosophy the permeated every wrestling drill and competition we had. Everything we did was based on these three elements of our philosophy:

1. Pressure
2. Position
3. Motion

These words were said, by me, to our team maybe 100-200 times at each and every practice. I will explain what their meaning is!

1. Pressure. The wrestler must keep pressure on his opponent every split second of every match he wrestles. This is whether he is on top, bottom, or on his feet! Pressure, pressure, pressure! Unrelenting pressure must be applied. The wrestler must also be able to handle pressure mentally and physically when it is applied to him. Referees will make mistakes. The crowd will taunt him. The opposing coach will say negative things at times. The wrestler must maintain his cool. He should never show emotion of any kind! Stone-face and stoic! When you show emotion in competition, the heat of battle, it is compared to a shark smelling blood! If you display emotion during the battle the shark will smell the blood and attack that weakness. We taught our wrestlers to search for physical and mental weaknesses in their opponents and attack them! If you are to have success with pressure then you must put all three portions of the philosophy together. And it must be implemented into every drill and scrimmage during practice sessions. There is no way you will pressure in a match without practicing pressure in every drill in practice.

2. Position. If the wrestler applies pressure to his opponent while being in poor position he will surely not have good success. All strength is angle specific. A great wrestler puts himself into positions of strength. This is whether he is on his feet, bottom or top position. Having good position is not just being in an athletic stance. It is his position in relation to his opponent. Cutting distance down so he can work his offensive technique and also be able to have a good defense when his opponent attacks is paramount. This is true in all sport whether it is strong man competitions, Olympic weightlifting, Power lifting, tennis, golf, football, basketball or wrestling. In the lifting sports it is gravity, resistance and the object to be lifted that is your opponent. The great wrestler continues putting himself into positions of strength in his sport. This is why being a strong strength room guy is not as important to him. The strength you receive from the strength room will only benefit the athlete if he has paid the price with technique of his sport. There are a lot of wrestlers that don’t appear strong. However, they realize their strength potential in wrestling by putting themselves into positions of strength. Teaching a wrestler how to use his body with total body power and strength lifts will help him use his strength in wrestling. Out of season we would focus on the power cleans, hang cleans, squats, standing presses, chins, dips, etc. In-season we placed more focus on lifting our partners within the technique of the wrestling drills. That way we hit two birds with one stone. We worked on our strength specific to the sport of wrestling! However, in-season, we still did our lifting two days per week.

3. Motion. A wrestler is not in good position if he cannot move. A wrestler cannot run as fast or move as fast on his knees, butt, back, sides etc. as he can while he is on his feet. Shooting takedowns and staying on your knees will stop your motion. I am not saying you should not shoot to your knees. However, don’t stay there if you cannot finish quickly while there. Learn to hit on the knee and get off of it quickly or work on your takedown technique by not going to your knees. We found we had more success by not allowing our wrestlers to go to their knees on double leg and single leg takedowns. Their technique for the setups and penetration was much better by doing this. We did allow them to go to their knees while doing fireman’s carries.

There is one other thing we did at UT Chattanooga that no other wrestling team did that I am aware of. We made our wrestlers bow as they entered and exited the wrestling room. This was not done as some religious sort of thing. . The only clothing we allowed our wrestlers to wear in the room was t-shirt, shorts, jock, socks and shoes! No sweats or rubber gear! We emphasized to our wrestlers that they need to come into every practice with the intent to leave the room in some way better than when they walked in. Did they get better at technique, stronger, better condition, more mentally tough? Better and better everyday was our motto. A wrestler cannot get better if he knows everything. He must come in with an empty glass to learn and improve. If he walks in with a full glass, if he knows everything, he will not make changes needed to become a champion! Bowing as you enter and exit the room promotes humility. Humility allows the humble to learn and get better!

3) How would you go about training a high school football player who is heavy in body weight but lacks the strength & power for someone his weight? The reason I ask is that I find a good number of high school football players tend to carry extra weight yet are weak /deconditioned for their size.

Coach Reeve: That high school athlete, in our opinion, should work on all qualities of athleticism together: strength, power, speed, anaerobic-endurance, flexibility, balance, mental toughness, spatial and kinesthetic awareness. By doing this the athlete will fit into his body naturally with some changes in his diet. I am not a certified dietician nor do I claim a vast knowledge of nutrition. I know enough to identify folks that need some help with their diet and try to direct them in the right place.

We believe the combination of Olympic lifts (hybrids), Powerlifts, bodyweight calisthenics, dumbbells, kettlebells, speed work twice a week, agility work twice a week, tumbling, plyometrics, static and dynamic stretching will benefit all athletes. I remember one of our baseball coaches coming up to me at Ohio University telling me that a couple of the pitchers didn’t understand how the tumbling or agility ladders would help them as pitchers. I told him that the two pitchers he mentioned were not very good at ladders or tumbling. Also, I informed him to tell the pitchers when they get good at ladders and tumbling they’ll understand why we do them. They both went on to have their best seasons that spring.

Everything we do is based on the ability to move. The only way to get good at moving is to move everyday! As the athletes get stronger and more powerful in the strength room they will move faster and more explosively. However, their flexibility or lack of flexibility will be a limiting factor if they don’t do both dynamic and static stretching each day. Static stretching should be done at the end of the workouts or after a dynamic warm-up. We feel it is more important for athletes to spend more time on dynamic flexibilty like: tumbling, hurdle flexibilty drills, form running drills, and agility drills.

What we are trying to develop are athletes that can move more efficiently for sport. They must spend the bulk of their training time working on the technique of their sport in order to be successful! However, they must also work on being more well-rounded athletes. This is where strength coaches come in to play! The strength coach must also realize that strength and athletic development, by his prescription, is just a piece of the pie. This is why we stress that strength coaches train athletes to be better athletes on the field of competition. They should focus on making their athletes better athletes not so much on getting bigger lift numbers to be posted on the strength room board.

4) What are some things in / out of the weight room that you would discourage football players / wrestlers to do? Are there any training methods / techniques that are used commonly today yet have no carry over to their sport?

Coach Reeve: We tell our athletes and sport coaches that there are many ways to become a champion. Some are more efficient and some are less efficient. We have found many ways to gain strength, power, speed, athleticism and size! We try to incorporate as much variety as possible without compromising our philosophy and efficiency while also delaying boredom.

Weight machines are not used by me or my two assistant strength coaches here at Wake Forest when working with our sport teams. This is part of our philosophy. We are not saying you cannot have success using machines. Of course you can! We just don’t train our athletes with machines during the team workouts. We don’t discourage our athletes from using machines during their personal “champion” workouts individually. We do have machines in our strength room, just not many.

We prefer training our athletes with total body lifts to develop strength, power and athleticism. In our opinion, using weight machines is less efficient in developing these qualities. Isolation of joints or muscle groups is a less efficient way of training athletes. If the athlete desires, during personal workouts, to do isolation work then we do not discourage this!

The sport coach has the duty to encourage the “champion’s attitude”. “Did you do any extra workout today?” he will ask! The strength coach and sport coach must not design team workouts that will take every bit of energy out of the athletes. Leave some energy for the “champion” to do his extra workouts. This way the champion can take some ownership in his success. The sport coach and strength coach should design the team workouts to make them difficult enough for the team to have success.

If the strength coach and sport coach designed workouts around the champion then he will find few athletes left to coach. I have had many of these types of champion athletes ask why I don’t push the whole team harder. My answer is “how many athletes would be willing to work like a champion?” Not many!!! However, by encouraging the “champion’s attitude” maybe we can get more athletes doing their “champion” workouts. The key is to get the athlete to “want” to be champion not “pushed” into being a champion. We push our teams hard enough to win as a team while encouraging the champion’s attitude in those individuals that decide to be a champion.

7) As the head strength coach who works closely with the football coaches, how do the coaches at your university & other universities view the combine that high school football coaches compete at? Coach Reeve: Our football coaching staff will look at results from the combine. However, most importantly, they get to know the football player, his family and his character to see if he fits Wake Forest University. I can’t answer for other universities. I will tell you that combine results are of little value if the football player does not exhibit being a good football player on game day. From my experience, the NFL scouts feel the same way. They will look at tons of game film. If the player lets up on plays and doesn’t play all plays with his “hair on fire” then the scouts will not ask me much about him. We give the NFL scouts strength room results dealing with speed, agility, strength and power. These results don’t matter if the player doesn’t produce on game day!

Hopefully, this will be of some value to some of the high school football players to make sure they always play hard each and every play.

• Do the coaches get swayed into recruiting a player if he does well on the combines?
• Any other comments on the combine tests?

++++++

Well, hope you enjoyed this ‘Blast from the Past’ interview. It was 1 of the first I ever did for my web site way back in the day, and, to this day Coach Reeve remains a great inspiration to me. His philosophy is awesome and his success as a wrestler really blew my mind as did his training methods.

I would love to hear your comments on this interview below.

Kill it,

–Coach Z–

PS: I have the most kick ass, bad ass audio interrogation with Coach Reeve inside my Underground Strength Kit. It is by far, the best audio interrogation I ever had the pleasure of doing. Click HERE & begin kicking ass with The Underground Strength Kit today.

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I never invented anything.

People were lifting heavy shit ages ago.

I admit my psychological issues in the wide open here….I can’t afford therapy, so crazy I will remain.

Maybe you need to get crazy to get results.

I’m not talking results in the gym, I’m talking results in life.

It’s not over yet, trust me kids, I got more crazy shiz where that came from….

Crazy Marketing = http://killitmarketing.com

Crazy training = http://UndergroundStrengthManual.com

More craziness coming soon

Kill it!

–Coach Z–

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Keeping the same theme: Killing it w/heavy basics…

Here we go….

What did you think of those exercises and my insane commentary?

Post comments below!

Kill it!

–Coach Z–

PS: The interview with Coach Ethan Reeve can be found at http://UndergroundStrengthManual.com – the best interrogation I ever had the pleasure of doing. You will LOVE it!

PPS: Monday, 11/24, 7 AM, EST: The Gladiator Strength Seminar will be released right here, on the blog. The bonuses are killer! Just wait and see!

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My Breakfast before the Storm:

4 whole eggs

4 egg shites

2 bananas

2 clementines

1 cup of coffee

I tend to alternate coffee and green tea through several week cycles. This is what my body is telling me and I go with it. I stray away from dairy products as much as possible except the eggs. I used to do the ol’ bodybuilder breakfast of 8 egg whites and one yolk, but after 7 or 8 years of the same thing, I decided to add more yolks to my breakfast and I feel stronger. And this did NOT have any adverse impact on cholesterol levels. 

Throughout the day I’ll have several meals which are higher protein, lower carbs and I’ll also get one salad in somewhere during the day, as well as several pieces of fruit and TONS of water.

After breakfast I’ll be heading off to The Underground for a training session, a full body workout, much like what I prescribe in my Underground Strength Kit for my wrestlers.

The style of training I utilize with my combative athletes focuses on developing high levels of work capacity. Being strong is not good enough. Strength endurance, Power endurance and very high levels of stamina is what we develop through our workouts

What will you be doing on this fine Sunday?

In strength,

Zach

P.S. – Get an inside look as to how we train our athletes as well as countless workouts for you to begin following asap HERE. You’ll also receive informative and no holds barred strength secrets from the following heavy hitters:

Jim “Smitty” Smith from Diesel Crew

Joe DeFranco

Jim Wendler

Coach Ethan Reeve

I listen to these audios over and over again myself. As always, this information will not suit those who sit on their ass all day and talk shit on internet forums. It’s for those who are ready to train like Gladiators.

Get started HERE if you are NOT one of those keyboard, pencil neck, internet tough guys.

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