Undergrounder Strength Nation…. Let’s DO this!

I hope you had a powerful day yesterday…..

I had MANY obstacles to overcome yesterday as the past few days have been tough and the stress was mounting.

Was it easy? NO

Did I get it done?

YES….

Mission Accomplished.

I had to focus on what I wanted and where I wanted to go, what I wanted to MAKE happen and ultimately what my best outcome looked like and felt like.

VERY Important: Keep focusing & putting Your Attentions On Your Intentions

The mind is what made all the pieces come together.

What is My Commitment To YOU?

I will continue to commit to training you in the various ways of empowering your mind because the mind is what motors everything you do, fast or slow, it’s up to your mind.

Yesterday, 2 of my athletes ran from their house to the gym. This is not odd for either of them as both are highly committed
athletes, one is only  a 7th grader while the other is an 8th grader.

Click here to view the embedded video.

BOTH of them were on their “off” days, where they can come in and train anyway they want to train. Coach Reeve calls these “Champion Workouts” – where you do the work when no one tells you to do it, ALL through your own motivation and inner drive.

Both of these boys run between 1.5 – 2.5 miles. The younger athlete, a wrestler, ran both here and back, no car ride home.

The older, a Football player & Wrestler got to work on the jump rope immediately.

The gym was crowded so he took the rope to the street, without shoes, barefoot…..

After he was done “warming up” he practiced the many bodyweight exercises we favor:

- push up variations

- hand stand holds

- pull up variations

- rope climbs

From there, he jumped in on a workout with one of our wrestlers, which, at the time was 3 rounds of farmer walks carrying 130 lb military cans filled with sand coupled with tire flips for speed….

Yes, he did this barefoot…..

Why am I sharing this story?

Because you must train your body to get uncomfortable, even if it means little by little.

It’s amazing how fast the body will adapt.

Strengthen your feet and ankles, get rid of the shoes but keep it SAFE.

Hate Running? Change WHERE you run…. today I’ll be running on the beach, next time in the park, next time in the trails.

Do you suck at a certain exercises, perhaps the squat? Then start  squatting during your warm up at least 3 x week with some added weight.

Rule of thumb: “If It’s Weak, Attack It.”

Stronger Than Yesterday.

Thank you for being a part of Underground Strength Nation.

Let’s DO this!

–Z–

PS: One of our speakers, Elliott “The Incredible” Hulse will be presenting on something very unique and powerful.

He calls it his ’4 Layers of Strength’. He shared some of his info with me and I know that learning from Elliott with his life changing lessons will be worth the small investment of The Underground Strength Conference.

You’ll notice discounts are available to Inner Circle Members along with a special link for you to gain discounted access to The Inner Circle

I’m doing ALL I can to make this event as affordable as possible but hurry because price increases SOON.

Check the details Of The Underground Strength Conference HERE

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Here’s your Underground Strength Challenge for April 17, 2012

It’s ALL about the basics in this one, post your comments, weights used, etc in the comments section.

** Increase weight on each Set of trap bar deadlifts & squats **

1A) Trap DL 5 x 5

1B) ANY Back Squat 5 x 5

2) 100 Push Ups AFAP

Click here to view the embedded video.

Post your weights / comments / times below.

Looking forward to seeing how you did.

Live The Code

–Z–

Sign Up For The First Ever Underground Strength Conference

Space Is Limited. Click HERE

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Here are 10 Exercises that you simply can’t go wrong with (minus if you have any injuries, physical limitations, excuses, etc).

Check em’ out and decide how you can put them to use into your current training regime. You’ll also a unique video from one of my workouts this week….

1. Squats

2. Deadlifts

Click here to view the embedded video.

3. Barbell Snatches

4. Jumps

Click here to view the embedded video.

5. Pull Ups

6. Push Ups

7. Rope Climbs

Click here to view the embedded video.

8. Hanging Leg Raises

9. Hand Walking

10. ANY Ground to Overhead

Click here to view the embedded video.

Dan John once said that if all you did was clean and press you could become awesome. As I practice the snatch I see exactly what he means. His message is of commitment. Are you committed?

11. Farmer Walks (Carry ANY Object)

Underground Strength Conference 2012 is Now Open – Click HERE

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Last night was a rough workout for me…. as many of you know if you’ve been here for a while, my workouts don’t focus on solely the physical development of strength aspect but largely on the mental toughness aspect and pushing myself to greater heights.

Last night started with about 10 sets of snatches. My body felt like it was on “empty” from the get go. Once I finished my snatches, I told one of my coaches that it’s time for me to crank a “mental toughness” workout. Once I finished that first set of deadlifts I felt as if ALL my energy was sucked out.

Those are the times where you must push through…..

Overall, I was unsatisfied with this performance, the workout should have been completed in half the time, all sets and reps unbroken. BUT….. This is LIFE.

What if you have to go for a day without eating and at the end of the day you encounter a physical confrontation? This is why we say, “Train for LIFE!”

Click here to view the embedded video.

Here’s your workout for today: 04-11-12

1) Snatches from Floor: 3 x 5 reps light weight, 2 x 3 reps medium weight, 3 x 2 reps heavy weight

AFAP: 10, 8, 6, 4, 2 reps

A) Bodyweight Deadlift

B) Push Ups + 20 lbs

C) Pull Ups + 20 lbs

If you need 20 lb chains, get them HERE

Post your comments, weights used, times, etc in the comments section

Let’s DO this!

Train For LIFE

–Z–

PS: Mark your calendars for June 1st and 2nd, the FIRST Underground Strength Conference is going down in NJ. Details to be announced this week.

Recommended Resources

The Underground Strength System

30 Day Trial for Underground Inner Circle

Renegade Diet

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Here’s your Underground Strength Workout for Monday….. or, if you’re gonna sneak in a workout today, this one can get done pretty fast, so crank it out before family festivities begin.

Click here to view the embedded video.

Add weight as the sets go on while keeping rest between each round minimal or even zero for at least a few sets.

10 Rounds

1A) Double Jumps x 2 (over hurdles, boxes, benches, etc)

1B) Snatch from Floor x 2

1C) Squats x 2 (use any back squat variation: sandbag, barbell, specialty bar, etc)

Doing this workout for time is optional. I prefer NOT doing it for time and focusing more on moving maximum weight with the best technique I’ve got, especially if you’re practicing snatch technique as I am.

Post your weights used in the comments and if you go for time, post your time for “10 rounds” as well.

Below are videos of our Football guys using just the jumps and squats as part of their lower body day. Adding the snatches will change this workout BIG time. The blend of jumps, olympic lifting + power lifting will make these 10 rounds feel brutal.

Click here to view the embedded video.

Click here to view the embedded video.

Get after it

–Z–

Recommended Resources:

Underground Strength Cert in Washington

30 Day Trial Underground Inner Circle

Underground Strength System E Course

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I’ve got a question for you…..

Click here to view the embedded video.

Please drop a comment with your answer. Looking forward to hearing who and what inspires the men and ladies of Underground Strength Nation!

Peace

–Z–

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Click here to view the embedded video.

I have a high school Football Player / Wrestler who broke his hand / wrist in 8th grade. Now, he’s a sophomore and strong as hell (naturally .

After his hand and wrist were fixed via surgery, it wasn’t quite fixed. Ironic, right?

Benching and holding horizontal weights in the hands is tough, the wrist deviates big time & causes pain no matter how strong we work the hands, wrist, grip, etc. Neutral grip barbells and dumbbells feel somewhat better and stronger.

But, when it comes to snatching a 80 lb Kettlebell, flipping a 450 lb tire, farmer walking 185 lbs each hand, dragging sleds…..

He’s an ass kicker.

Clean and press double 70s, BOOM. Legit, powerful and explosive.

The question arises about the bench press... naturally, as a high school Football player, this will happen.

Your Football Coach says ya gotta do it, even if it means your hand will break at the wrist, or the bar comes down crooked, or it forces one side to work harder than the other & destroys your shoulders…..

Your buddies say, “Ya gotta bench, dude.”

What do I say about the bench press for athletes?

Who Cares.

I fear the athlete who can snatch an 80 and 88 lb kettlebell at a bodyweight of 175 lbs, farmer walk more than his own bodyweight in each hand, deadlift more than 2 x bodyweight and can run fast as hell coupled with mental toughness.

The ability to climb rope, rip through 450 and 600 lb tire flips, drag, push and pull sleds at high intensity…. this is where it counts. The mind and body must dig deep to stay strong and remain explosive.

It reminds me of the old training footage Dr. Ken was using to train Football players, although not pretty and the form was quite wild, these guys were prepared for WAR on the field, you could see it….

Click here to view the embedded video.

I have had many big benchers walk through these doors who couldn’t make it through The Underground warm up… Football is a sport of battle. The ability to bench heavy isn’t what counts, it’s ALL about the performance on the field.

Having strong and explosive horizontal pushing power is critical in Football but we achieve this through movements aside from the bench press.

- med ball throws

- neutral grip push ups on rings / dumbbells with added weight (chains or vests)

The list goes on and on. The bottom line is we wanna help athletes and tactical men / ladies be prepared for battle in the physical AND mental sense.

The bench press doesn’t matter too much…..

What are your thoughts? Drop a comment and let us know.

Mission: Agile, Mobile & Hostile

Peace

–Z–

Recommended Resources

The Underground Strength System – The Inside Look at How The Underground Strength Movement Began, Evolved & Helped Athletes Dominate

Underground Inner Circle 30 Day Trial Plus 7 FREE Gifts

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Click here to view the embedded video.

The more I utilize dumbbells & bodyweight for my workouts as well as for teaching others how to use dumbbells & bodyweight exercises the more I realize dumbbells & bodyweight training get NO respect. If you’re looking to develop full body strength using dumbbells and a few bodyweight exercises, check these out…..

I’ve seen people who can throw around a heavy Kettlebell, a heavy barbell, etc but when it comes to a heavy dumbbell…. they’ve got NO control. The dumbbell pushes them around. They can’t distinguish kettlebell technique vs. dumbbell technique…..

Remember, when YOU train, YOU are in charge. Period. End of story.

If the training tool you’re using pushes you around, you need to do the following:

- Reduce your reps, stray FAR away from muscular fatigue.

- Treat Strength as a Skill. Pavel & Dan John encourage this HERE

- Lighten the weight, drop your ego, focus on technique.

Above, Bent Press with 200 lb Dumbbell

If you’re focused on bodyweight training and you’re not progressing or your body sways all over the place during squats, push ups, pull ups…. then do the same as you would with free weights. Treat bodyweight strength as a skill, STOP using bodyweight exercises for a finisher, a circuit, fat loss, etc. Treat your bodyweight training as a strength skill, as many guys do when locked behind bars, HERE.

These 3 exercises using one dumbbell and your bodyweight are a must:

1) 1 Arm Dumbbell Snatch

2) 1 Arm Dumbbell Clean & Press

3) Various Bodyweight Pulling Movements (Pull Ups, Rows, Rope Climbs)

If I was forced to add to the list in a minimalist fashion I’d tell you to work the following exercises:

- push up variations, handstand push ups & various hand walking skills

- jump training (box jumps, hurdle jumps, jumping rope)

- Sprints: preferably on hills or sand, but any flat surfaces work fine just warm up properly

- Leg Raise Variations for abs

Basic and effective.

If you’re always using a barbell or kettlebell for your quick lifts, grab a dumbbell and work the snatch and clean and press.

If you kip during pull ups and sway or use momentum during bodyweight exercises, slow it down and use strict techniques as outlined HERE.

Now, time to train. Less reading, MORE training.

Questions or comments, drop em’ below & I’ll answer.

–Z–

Recommended Resources from This Blog Post:

The Man of Steel Challenge Training Course

Convict Conditioning – Bodyweight Only Strength & Muscle Building

Easy Strength with Dan John & Pavel

Jason Ferruggia’s Minimalist Workouts

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I arrived in Austin last Friday after an early 6 am flight (which means I was up at 3 AM & on the road for 3:30 AM). This was my 3rd time in the ATX, and, thinking it would be my last time, at least for a year. I figured I’ll take a trip elsewhere for The USC Cert next year. Go somewhere else, be adventurous, right?

You see…. I’m not much of a traveler and I actually perform my best knowing I’m coming home to my family every night… my wife and my kids. Even if it’s a hectic work day, a late night, simply knowing we’re under the same roof and waking up together gives me a strength difficult to describe.

I’m asked often times to go here and there for The USC Cert, from California to Colorado, Puerto Rico to London, Costa Rica to Italy…..

But, EVERY time I’m in Austin I am fired up WAY beyond the norm. If you know me even somewhat well, you know I’m already fired up on the regular, but there’s something about Austin…. Austin Powers, that takes me from a level 20 to a level 30. And I’m talking on a scale of 1 to 10.

In a nut shell, while I’m in Austin, I feel like I’m with family. That feeling calms me down AND empowers me at the same time.

When I arrived in Austin last Friday I was ready to take a nap and recharge, get myself ready for the big weekend ahead. When I fly, my energy is sucked out of me due to stress and some calming meds But, I was called upon to get out and enjoy the beautiful weather and train with the Coaches of CrossFit Central for their 1 PM training session.

I felt like crap but I KNEW that a workout would be the best thing to overcome my post flight fatigue….. I rolled up in a cab and the gym was electric, I could FEEL the energy from well over 100′ away on the other side of the road….

Coaches were fired up to attack their training session while the music was pumping and spectators surrounded the gym.

The workout called for Barbell Thrusters + Chest to bar pull ups for 7 minutes, going from 3 reps to 6, 9, 12, 15….. adding 3 reps each set. I’m NOT an expert at the common crossfit lifts so I opted for 185 lb deadlifts + chest to bar pull ups instead.

That was a brutal 7 minutes

Above, JT firing up his Coaches AFTER the team workout.

Each time I’m in Austin I notice this ONE thing: TEAM.

In NJ, when I hold a USC cert, most attendees come alone. Here and there a partner but NEVER  team. In Austin, the TEAMS show up. The majority of Coaches are 2 – 4 coaches coming from one gym. That’s a team. They ALL have one common goal, one common bond, one common theme.

Last year’s cert was the same. TEAMS of Coaches rolled up, NOT lone rangers.

There is certainly beauty to be found in doing things on your own. The view is magnificent from the top of the mountain, the air is cleaner and then you want to grow from there and spread your knowledge…. but with who? How? You’re all alone, atop this beautiful mountain, no wing man, no teammate.

If the most elite soldiers in the world act in teams, why aren’t enough gym owners & strength coaches doing so?

As you can tell, the most powerful teams have a collective goal. Less egos and a strong mission to achieve. I was told years ago by a close friend that he felt I was put on this earth to make people strong. VERY true. That mission has never left me, it’s at the front of my mind at all times, thinking of ways to help people become strong in mind and strong in body.

I USED to enjoy being a one man show. But I see things WAY differently now. I see my mission as a collective mission, also called Underground Strength Nation, where we are all sharing our knowledge with others with the same goal in mind, building strong minds and strong bodies.

That mission not only strengthens those who come in contact with us, it also strengthens those in THEIR lives. STRENGTH is a gift that keeps on giving. It goes FAR beyond success in the weight room, the wrestling mat, etc. As one of our adult athletes says, “We’re training for LIFE!”

Nothing could be further from the truth.

So, ask yourself, are you part of a team, or are you all about YOU? Dig deeper and ask yourself “WHY?”

Is your mission to help others to make yourself look good?

Drop a comment below, looking forward to your thoughts!

In Strength,

–Z–

PS: The next USC Cert in NJ will be announced soon, make sure you’re subscribed to our e mail updates to get the announcement. Our next USC Cert is a 1 day intensive cert in Kirkland, Washington.

Details are HERE, space is limited.

PPS: To join The Underground Strength Nation brotherhood, please click HERE for your 30 Day Trial.

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I always tell my athletes, “Eat your push ups & pull ups for breakfast!”

You MUST be GREAT at these 2 exercises, they are the foundation for upper body strength and power and work wonders for muscle building. I recently got a copy of The Convict Conditioning Push Up Series Course and the FIRST thing that struck me was all the coaching techniques, regressions and progressions.

I am AWAYS shocked when I have athletes at my gym who trained elsewhere and they are NOT performing the push up properly, NOT 1 good rep. To me, this is a failure of the Coach and a failure of Physical Education.

How can a high school athlete be unable to perform ONE perfect push up?

Has the high school PE Teacher been that UNcaring?

The kids who come to The Underground from elsewhere, did their previous “Coach” not care or simply not KNOW how to properly build up an athlete to perform the push up with proper regressions and progressions?

LOTS of food for thought…… I am concerned…. actually, I am VERY worried. It’s time to commit to push ups and bodyweight training as a whole….

Click here to view the embedded video.

Here is the video I promised you of our wrestler who is now a college freshman and playing Rugby in a Men’s league. His workouts are strictly bodyweight training plus ONE Kettlebell!

Click here to view the embedded video.

Time to give bodyweight training the respect it deserves. Plain and Simple…. NOT easy.

Click HERE for The Convict Conditioning Push Up Series

Remember, Strength is a choice you make, and around here, you don’t have an option.

Get strong or get out of the way.

–Z–

PS: For those who complain endlessly about “who is Coach Paul Wade” and is he real or not….. glorifying prisoners, etc, etc, etc.

STOP crying. I don’t give a crap who is real or not, nor am I glorifying prison. Only a MORON would think that. I am a supporter of quality information, period, end of story. I don’t care WHO wrote the book or if Coach Paul Wade is real or not. The information is excellent and I can NOT say that about the majority of stuff “out there” nowadays.

Get The Convict Conditioning Prison Push Up Course HERE

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