Training young athletes is my passion. I LOVE helping skinny, weak kids go from Boy to BEAST….. not just physically, but mentally as well.
But, I feel HORRIBLE for the athletes who are forced to train with a Coach who has NO clue as to WHAT the hell to do with regards to Safe AND Effective training. Some Coaches do NOT want to learn. They use their EGO to control the kids and force them into training in shitty conditions.
NOTE: For those who want to learn about training athletes, I HIGHLY recommend THIS Book.
These kids end up getting injured and perhaps even worst, they are unable to reach their true potential because they are NOT maximizing their ability to get stronger, more explosive and adding necessary muscle. I have PERSONALLY been there and done that, this is why you see me getting fired up when I get into the topic of training athletes.
I figured I would address a few tips for training high school athletes as I get these questions on a frequent basis. By no means is this a complete, exhaustive list, just a few tips……
1) Should an inexperienced high school lifter be doing power cleans, squats, benching & deads?
NO.
NOT even with a light weight, the coordination is simply NOT there….. yet. It takes TIME. Train for the long haul, not for today and tomorrow only.
Build up their coordination with VERY simple exercises that yield a fast return in strength and coordination. Movements such as push ups, pull ups, bodyweight squats & lunges, sled drags, light Kettlebell farmer walks, ab exercises, high handle trap bar deadlifts, grip exercises and tons of band pull aparts.
2) Should young athletes max out every month for 1 rep?
NO.
Instead of using only the 1 rep max as an indicator, why not see if they get stronger from month to month or week to week on specific movements, or as Dave Tate calls them, indiciators.
Once you begin testing 1 Rep Maxes with young athletes form goes out the window.
If you keep a training long or simply remember in your head what you did for Trap Bar Deads 3 weeks ago for 5 reps, see if you can get a lil’ stronger for your 3 – 5 rep set today.How many pull ups did you get last week or 2-3 weeks ago compared to today?
Every workout is an assessment and every week you are testing yourself to see if you’re stronger as a young athlete.
Strength is NOT always in number of reps or amount of weight. It could VERY well be a greater demonstration of body control or control over the weight.
For example, an athlete does 5 pull ups but his legs are swinging up on each rep and he squirms his way to the top. 2 weeks later he bangs out 5 TIGHT reps, abs and legs are rigid, upper body pulls in a straight line with NO wiggle room. THAT is a Legit increase in strength. The reps are the same, but each rep looks 20 x better, you dig?
Don’t forget, make these workouts FUN… not just the style of training, but the atmosphere AND environment must be FUN and Competitive…..
I was in a high school weight room when a Football team was testing their 1 rep max on squats. I could NOT believe what was going on in there and how anyone with half a brain couldn’t see from a mile away that this was some seriously dangerous stuff! The weights being used were waaaaaaay beyond their control and even the exercises selected were too advanced for these skinny kids.
NOTE: If you need to add a BIG Ass Pad to the bar when doing squats you need to get OFF the squat bar and focus on building your body up to handle a heavy bar across your back with OUT the BIG pad. Instead, build up your back, traps, legs, trunk / ab stability and entire body FIRST. EARN your way to the squat rack, that’s the bottom line!
This is also why I am NOT a fan of timed workouts.
I have found that NO matter how much you tell an athlete to stick to form and technique during a timed workout, the form goes to shit.
Shitty form = shitty results…. and soon enough, injury, especially if timed workouts are with added resistance.
Watch the video below, and even though only bodyweight training, watch how a timed workout alters the focus on technique and quality to a focus on racing others and achieving a better time.
As you can see….. even with repeated coaching and even threatening their life the form of these bodyweight exercises went OUT the window.
We deleted ALL times from this entire challenge at the gym & told the athletes that if technique is legit, NONE of it counts.
There are OTHER occasions where time can be implemented safely and effectively.
Here are a few of those times where we’ve experienced success doing so.
1) Running - You can’t half rep the runs! Race for 400 – 800 or 1600 meters! Race for 40 yd dash……
2) Underground Sandbag Challenge - The bag MUST touch the ground each and every rep and the bag must get ON top of your shoulder each and every rep.
3) Bench Press Your Bodyweight x Max Reps – Touch the chest every rep and lock out the arms every rep, leave 1 rep in tank for technique. This is cut and dry. The bar must touch the chest every rep, lock arms every rep.
As you can see, I am on the constant improvement of my training methods for my athletes.
On the flip side, adding competition to workouts fires these kids up, so you MUST find a way to incorporate competition within workouts but focus on technique. If technique wasn’t up to your standards (and you should push for HIGH standards) then it doesn’t count.
Should young athletes take their set to max effort or failure?
NO.
Even experienced lifters are learning more and more, optimal workouts WIN, NOT Maximal Workouts.
This Book is a PERFECT example.
Listen to Louie Simmons talking maximal training VS optimal training…. He encourages lifters to leave with energy in the tank. Athletes even more so should leave with energy in the tank because the reason behind their training regime is to improve their sports performance.
Check this freshman wrestler out, 14 years young. He started with us exactly 3 months ago, trains here 2 x week. He began weighing 105 lbs and got to 117 lbs, adding 1 lb a week for 12 weeks. He’ll wrestle at 113 lbs this season.
He attacks the basics:
- Kettlebell farmer walks
- Pull Ups / Push Ups / Handstand Push Ups
- Sleds
- Back Extensions / Swings
- 1 Arm DB Rows
- Dumbbell Benching
- Kettlebell / Dumbbell Clean & Press
- Trap Bar Deadlifts
As you can see, ATTACK the basics!
By the way…. beginner or NOT, you need to attack the basics for LIFE. The movements listed above are regulars in my workouts as well. Why? Because they are LEGIT for producing results. Period. End of Story. DO Them.
But… Here are a few CRITICAL elements of a training program for high school athletes in addition to performance improvement:
- Improve Mental Toughness
- Increase Self Confidence
- Teach Discipline / Commitment / Intensity / Passion
Remember, we want to train these young kids for LIFE both on AND off the competitive sports field. People nowadays are soft, always whining, crying, making excuses and overall, are mentally weak. F**K that, some of your workouts need to be hellish (once they are ready for them) so these athletes understand what it means to go through a battle and fight to come out on top.
QOD (Question of the Day): How did you train when you were a teenager? What do you WISH you knew back then that you know now?
Peace!
–Z–
PS: USC Cert is coming soon, step up and make 2012 the year you experience a life changing weekend. Whether you’re a Coach or Not, this weekend will blow your mind. 2012 is coming, NO more waiting for things to happen, you start MAKING shit happen.
As Mr. Warrior says, start building it, brick by brick, punch by punch, you take your life back!
Filed under Announcements, Articles, Q & A, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Dec 9th, 2011. 16 Comments. 
In case you missed Part I, click HERE
For Dan’s latest book that kicks ass, click HERE
Here’s how we can keep this video interview series with Dan John rolling:
- Drop a question for Dan regarding training and we’ll set up another Underground QnA for you guys. Just leave your question in the comments section, I’ll collect and compile the questions and when we get enough questions we’ll get more gold from Dan John. I SERIOUSLY wish this type of access was available for myself when I started training and I cherish the ability to do so NOW!
Drop a question for Dan John below.
Make sure you read up on his latest book, co authored with Pavel. This book is BadAss – check it HERE
Peace
–Z–
Every month, members of Underground Strength Nation get an exclusive interview with a Strength Coach, an exercise of the month with video instructional and a Live QnA Teleseminar with myself & other members of USN.
If you’re serious about old school strength & muscle building click HERE
Filed under Kick Ass Life, Q & A, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building, old school strength by on Nov 13th, 2011. 6 Comments.
Every time I read any of Dan John’s books, watch his videos or get the opportunity to talk training and life with him, I walk away smarter. I’ve been following Dan’s articles and reading his books, watching his DVDs for close to a decade now.
Check out our latest conversation on life and lifting….
Make sure you check out Dan’s latest book co-authored with Pavel HERE.
Questions or comments… drop em’ below 
Peace
–Z–
PS: Do me a HUGE favor, share this interview with your friends on facebook and twitter, that would LEGIT if you could spread the word. BIG thanks in advance.
Filed under Q & A, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building, old school strength by on Nov 10th, 2011. 5 Comments.
Shit!
In a few short weeks I’ll be 36.
Time goes fast. TOO Fast. Here’s some stories and lessons I’ve learned along the way & hopefully you’re not too cool to learn from some of these.
Anyway, for no reason whatsoever I thought it would be legit to have a pic of Dr. Ken training with an empty bomb to remind you to push the limits
1) I remember when I was 7 years old and racing big wheels with my friends down the hill and smashing into garbage cans. That was FUN. As we get older in age and acquire more responsibilities we forget to have FUN. Like I said time goes fast and sometimes I forget this also. Be smarter than me and DON’T forget.
2) I remember arm wrestling all the kids in the neighborhood one night in 6th grade. Everyone beat me. It sucked. It was summer vacation. I went home that night and started doing push ups. I think I did 3 or 4 push ups. The next day I did 5, then 6, 7 and up to 20 something reps. I started doing GTG (Grease the Groove) ala Pavel without knowing it. Do your push ups, kids.
3) When I was in elementary school and my older bro was in middle school he started getting into working out. There was a sporting good’s store in the mall near our home called “Herman’s”. My bro made me go to the mall with him on our bikes, with empty backpacks. He bought 40 lbs, all in 10 lb plates. We each had 20 lbs in our backpack and the ride home had a steady incline. I wanted to quit but he yelled at me and made me push through the hill.
When we got home and I took off my back pack I remember feeling light as a feather walking up our stairs.
4) When I was in 2nd grade our Doberman had puppies, born in our home. My old brother woke me up at 3 or 4 AM when they were born and I couldn’t wake up. I woke up that morning to see 8 puppies. One puppy didn’t make it and we kept one and my Dad sold the others.
The one we kept grew up with me from age 7 till I was 21. When he died I was depressed for 4 days and experienced my first lesson in losing my best friend.
5) I used to play Soccer. My Dad being of Romanian descent didn’t know much about American sports like Football & Baseball. I remember standing in the field and not paying attention until a ball went flying at full speed and nailed me in the gut, knocking the wind out of me.
I was about to fall to the ground in pain and my Coach shouted out to me, “Good block, Zach!”. He totally knew I just got my ass kicked by a flying soccer ball.
6) In 4th grade my BMX bike was stolen by 2 kids. They were big, bad teenagers and my friends and I were playing Football. The apartment complex was known for getting bikes stolen, and these kids stoke my bike in broad day light, in front of all of us. We ALL just froze, it was a surreal experience and time seemed to freeze while the only thing I saw a kid racing away on a bike I saved all my paper route money for and dumped every penny of my allowance into.
To this day I still remember that feeling of seeing my bike ride off to Perth Amboy, NJ.
I would gladly like to meet both of those kids today and would have NO problems spending a little jail time to let them know that I’m not 9 years old anymore and stealing bikes isn’t nice.
To this day, my bikes hold special meanings to me and I’m always waiting for someone to think they can ride away with my bike. It wouldn’t be pretty, that’s for sure.
7) My older bro bought one of those crushers you’ve seen in Pumping Iron. I tried to crush it and I was so weak it slipped out of my hands and nailed me in the chin, damn near knocked me out and I think I cried. I probably did cry. I was a BIG pussy back in the day! ha ha
My older bro bought the soloflex the fall of my freshman year in high school, I was still 13 years old. I think he saved his money as a bus boy to pay for most of it. I thought if I used it I too would look like Mr. Soloflex. I’m still wondering what happened?
9) The first time I ever cut school was freshman year in high school so I could tape American Muscle Magazine. The show would always air at strange times like 3 AM on a weeknight or 12 noon on a weekday. I fell in love with bodybuilding and decided I would use my “sick days” strategically, once a month, to record the monthly American Muscle show. I would then ride my bike to The Metuchen YMCA so I could get in a double workout that day. I was always scared they would call the cops and ask me why I wasn’t in school.
10) The first hardcore gym I ever trained at was called Dynamic Fitness. The owner welded ALL the equipment himself, all the plates were wide flange Ivanko plates. Squat racks lined the wall along with plenty of benches and dumbbells up to 180. It was common place to see bodybuilders benching 315 and squatting over 405. The place was a 7,000 sq ft warehouse and no air conditioning. There were large industrial fans everywhere and I LOVED it.
There was ALWAYS someone bigger and stronger than you in that gym. It was heaven while it lasted.
11) While in middle school and in Israel, my older bro and I went to the local book store and I found Arnold’s Encyclopedia of Modern Bodybuilding. I sat on the floor and couldn’t stop reading the book till I was kicked out at 1 PM when ALL the stores shut down for mid day naps.
The book was twice as expensive in Israel compared to the states. My Grandfather bought it for us anyway. He never said “No” to us.
I STILL have that book today, in my office.
12) I rented the movie Pumping Iron while in high school and watched it over and over ALL day on that first day. It blew me away and all I could think about was bodybuilding and living in California. I was connected to the Golden Era bodybuilders 100 x more than what I saw happening in the 90s.
I began reading books from Arnold and Mike Mentzer. I preferred the black and white pics over the color pics. I preferred the REAL pics of the guys lifting heavy compared to the fake images in the magazines.
13) When I trained at The Metuchen YMCA the membership was $5 a month! They had a York Isometric rack, York Dumbbells, plates and all York gym equipment.
Mid way through high school they got rid of all their York equipment and the dingy basement gym and brought in all fancy nautilus & bodymasters equipment, put it upstairs and added carpeting. I NEVER trained there again. The day that old school gym was removed broke my heart.
14) I remember trying to ride my bike home from the YMCA after a leg workout. I could barely pedal my bike so I started walking it, leaning on it, trying to push it. My legs were cramping up BIG time after following a leg workout from Arnold’s Encyclopedia at the young age of 13.
I was hurting and saw a landscaper along the way watering a garden. I asked him if I could drink water from the hose and I think he saw the desperate look in my eyes and let me drink. I began to cherish the feeling of soreness and the inability to walk after a leg workout was THE main factor that determined if my leg workout was intense enough or not.
15) The first time someone coached me to deadlift was at Apollon Gym. His name was Herman and he still trains there today and I always remember that day. I was deadlifting with 115 lbs.
16) The first year I began wrestling was freshman year. The team was packed and I had to wrestle off for the freshman spot. I got pinned EVERY wrestle off and it fueled my fire to train harder than everyone else. Those consecutive losses also proved to be a burden on my mind and I was never able to recover from so many losses. No matter how hard I trained my mind held me back.
Those depressing times taught me largely how I need to think to become a champion in everything I do. My pain in wrestling and a select few other areas in my life have fueled my first to do what I do today, to help others avoid my painful past.
Wrestling taught me to become immune to physical pain and discomfort.
Wrestling taught me the pain of losing.
Wrestling taught me the power of the mind.
Wrestling taught me emotional pain and it is the ONE thing I never want to face again.
I’ll crank a part 2 soon enough.
Any thoughts, questions or comments feel free to drop em’ below. If you enjoyed this blog, please share with friends via facebook and twitter
BIG thanks,
Peace
–Z–
Filed under Articles, Kick Ass Business, Kick Ass Life, Q & A, Success, Videos, Zach's Workouts, old school strength by on Nov 9th, 2011. 20 Comments.
My homeboy, Uncle Alwyn Cosgrove sent me some questions regarding Bodyweight Bodybuilding, check it….
1) why did you start doing bodyweight training ?
Your answer was, ‘There is NO price tag anyone can put on your time with family”, in essence, while I was gung-ho and you told me that I had to realize that the MOST valuable things in life are family and health.
It REALLY hit me when I started having trouble being able to do everything I wanted with my kids, due to my health. Without my health, everything else went to shit. It PISSED me off, and left me with a knot in my stomach.
The last injury that was the straw that broke the camel’s back was my shoulder. The shoulder was sooooo f**ed up it caused pain and injury to the pec and I couldn’t even do a push up without massive pain.
It’s amazing that NO matter what area in life you look at, pain and love are the 2 most powerful driving forces that will push people to take massive action. I was used to managing and dealing with aches and pains since I was 14 and started wrestling. We were taught to deal with it, head down, keep charging, no complaining.
But once it affected my family, I began aggressively seeking the help of a few of our close friends and colleagues to help me get better. I also had to to do what I do best, which is use myself as a guinea pig, so I began implementing my own experiments with regards to getting healthier and looking back I seriously wonder if this time in my life with all these injuries was a blessing in disguise.
2) What about someone who still wants to do some heavy lifting — can they implement some of the BW routines?
I like starting with a heavy main lift then following up with predominantly bodyweight exercises, some of these bodyweight exercises might be loaded as well, using things like:
- weight vests
- ankle weights
- weight belt
- powerlifting chains
I don’t think bodyweight training should be limited to the typical methods where the focus is mainly endurance, conditioning and fat loss. I like using Bodyweight for strength, hypertrophy and speed work as well, just like the guys manipulate their barbell ex ercises at Westside Barbell, I wanted to do the same with Bodyweight.
3) I’ve actually used some bodyweight routines as metabolic work with some of our athletes – instead of traditional cardio. Any thoughts on that?
For a metabolic workout we’ll use movements that involve the same movements from your New Rules of Lifting:
- squats
- lunges
- upper body push and pull
- rotational motions
4) Can you hook my readers up with an exclusive Underground Bodyweight Bodybuilding workout?
After a thorough warm up involving soft tissue work, you are ready:
1) Run 400 meter AFAP
2A) Handstand Push Ups (or holds) 4 x submax reps (1 – 2 reps in tank, last set = max reps)
2B) Mixed Grip Pull Ups 4 x submax reps (1 – 2 reps in tank, last set = max reps)
3) Bulgarian Split Squats x 20 each leg, 15 each, 10 each (advanced lifters would perform all 3 sets back to back, no rest)
4A) Squat Jumps 3 x 10
4B) Single Leg Glute Bridges 3 x 10 ea. leg
5) Run 400 meter AFAP OR finish with ab circuit
The above workout is challenging and can be modified as necessary for your ability.
If you’re a beginner you can reduce sets, advanced can use a suspension trainer for hamstring curls instead of bridges. Advanced lift ers can also perform the pull ups with added weight.
The variations are endless and I’m a BIG believer in using bodyweight to pack on muscle, NOT just for circuits or conditioning. It’s common for me and my athletes to perform our pull ups with added weight, or squats and lunges using weight vests, etc.
Years ago, when I first began train Football players a light bulb went off. The majority of these guys were big AND strong. But they sucked at our warm up: squats, lunges, push ups, etc.
They could bench 315, squat 405 and trap DL 495….. easily. But their ability to maneuver their own body was horrible at best. They skipped the necessary commitment to bodyweight training and were injured on a regular basis.
I decided to FORCE these guys to spend their first 4 weeks without touching a barbell. It was all bodyweight with sleds, sledge hammers and medicine ball training mixed in.
It forced them to tighten up their nutrition and get rid of the fat that was doing NOTHING for them.
For our wrestlers and leaner athletes, we were able to take bodyweight training to a whole new level.
We used bodyweight training for speed and power, added resistance for strength and muscle building and perform density work with push + pull or upper + lower body exercises for strength & power endurance.
We know have athletes who weight over 200 lbs climbing ropes, performing handstand hold & push ups, able to jump, sprint and move like animals. I got rid of the excuses of “I’m too heavy” or “I’m too Big” and began focusing on the fact that we ALL need to be athletic and that means being committed and getting rid of excuses.
Once the mindset is taken care of the results are powerful. Most importantly, our athletes are MUCH healthier and better prepared to compete at a higher level rather than feeling beat up from an overabundance of heavy lifting.
If you’ve got more questions regarding Bodyweight Bodybuilding, drop a comment below.
Peace!
–Z–
Filed under Articles, Q & A, Strength Building, Zach's Workouts, muscle building, old school strength by on Oct 30th, 2011. 8 Comments.
Filed under Kick Ass Life, Q & A, Success, Underground Strength Show, Videos by on Jul 10th, 2011. 5 Comments.
Not EVERY post on this Blog will be about lifting. I don’t think lifting is the end all be all, perhaps you’ve heard me use the phrase, ‘Kick Ass in Life AND Lifting’? If not, read the book HERE!
Here’s a bit of my day and how things are rolling for me lately…
I’ve had a slam packed day and normally I do more work, but today was different. Many ask me how I get so much done and still have so much passion and energy on top of such a hectic schedule.
Well, # 1, I focus on my passion, and that is my family, living life to the fullest and moving my body in any way, shape or form.
My alarm was set for 5:30 AM but I woke at 6:30 instead. I went to bed after midnight so I wanted to get 6 hrs of sleep. Most days I am up before 6 AM, especially when the weather is nice out.
I like to get up early, not just because it’s quiet and allows me to get work done, but because I know many others do NOT wake early and I LIKE doing what others won’t do.
I like to be different and ahead of the pack. Being a conformist or part of the pack always made me feel out of place, ironically.
Fired up my only cup of coffee for the day and then I cranked a bit of work on the internets before my wife and kids woke up, then I make breakfast for the family.
Egg omelets, french toast, chocolate chip pancakes… you name it, I make it. Today was pancakes and egg omelets.
Then, it was off to tennis in the AM with my daughter and my son came to watch and run around like a wild boy does Afterwards, my son demanded a trip to the bagel deli, so we went! ha ha
The kid is GROWING, what can I say!
After brunch with Ethan, I did a lil’ work on the internets and then got some new wheels on my skateboard.
I’m doing LOTS of stuff that I used to do as a kid and living by the beach is bringing me back to those good ol’ days of playing all day and night.
I drove 45 minutes north and spent time chatting with my homeboy, Jonny Hinds, inventor of The Power Wheel.
We spoke about a TON of stuff, as we always do:
- bodyweight training (we ALWAYS get fired up talking training)
- life
- business
- skate boarding
- NYC & life in the city of Chicago
- jiu jitsu training now vs BJJ in the past
- the importance of recovery
- Rickson Gracie
- The Bartendaz
….and planned a mini hang out for a few days now that I fly
We always end up chatting about our passions and bodyweight training always brings inspiration, so, check out some of the guys we we were talking about who inspired the heck out of us!!
I got up north and shopped for the final prizes for the http://LiftSTRONG2011.com benefit. From there, it was time for Toys R Us.
Then, I shopped for birthday gifts for Ethan, he turns 3 this Sunday! I am psyched and wanted to get him tons of awesome gifts. The reactions he has when opening presents and tearing off wrapping paper is priceless!!!
I also bought my daughter a gift, I can’t let her watch Ethan unwrap gifts without her getting a gift as well
I finished shopping and flew over to open The Underground and trained athletes from 4 – 6 pm. We tore it up with bodyweight, dumbbells and strongman training.
After 6 pm crew was done training, off I went, food shopping for Lift STRONG.
I bought 8 hamburgers and 50 hot dogs amongst other things. These Dudes better be
HUNGRY! I dropped the food off at my parents pad since they still live up north near my gym.
I had a nice home cooked meal from my Mom, chicken and brown rice, then drove home to crank some final work. I coulda called it a day but shit needs to get done and most peeps would quit, I ain’t most peeps.
I went through a lot of blog comments and answered them and was really humbled by all the kind words people are saying on the blog.
Is every day this hectic?
Heck NO.
My days are usually very carefully planned, by the hour, broken down. Organized and committed to getting things done! Today was a wild day and I also need them here and again to get away from work, work, work.
After 2 days of heavy lifting, this was a rest day. A well deserved rest day! Train hard = Rest Hard!
I got time to spend with my kids and that really matters most to me. Time to hit the bed and get ready for a strong day tomorrow.
Question for YOU: What else do you want to see from me on my blog? Do you want me creating a specific product, training or non training? Please describe in the comments section, thanks!
Peace
–Z–
PS: By the way, I just opened my USC Cert up, back in NJ again
Not all attendees are coaches, many attend for personal growth.
Many are looking for a weekend to challenge them both emotionally and physically.
They want to experience a life changing weekend that they will NEVER forget, a weekend that will solidify them as an Underground Strength Coach.
I am psyched for this cert, especially after traveling away from home, I KNOW the energy is always at it’s best when I’m home, at Underground HQ, kicking ass and taking names with YOU.
Sign up and be ready for a life changing experience:
==> http://UndergroundStrengthCoachCertification.com
Filed under Articles, Calendar, Kick Ass Life, Q & A, Success, Underground Strength Show, Videos, Zach's Workouts by on Jun 23rd, 2011. 13 Comments.
The question has been asked MANY times, and, I’ve posted similar to what I’m about to get into.
Check this video as I answer the common question, “How do I Know when I am strong enough?”
The REAL Answer: We can always become stronger or improve performance. Strength is skill / technique, so, adding weight or reps isn’t the only way to demonstrate greater strength.
Check the vid below and then drop a comment with your own thoughts.
What about my Top 10 Bodyweight Exercises? I told you I would share them again.
Click HERE to see them.
And, here is my list of exercises you need to be attacking to build BEAST Strength:
1) Rope Climb 20′ (NO Leg assistance – start on butt finish on butt) Video HERE
2) Push Ups x 50
3) Pull Ups x 12
4) DeadLift x 2 or 2.5 your Bodyweight for 1 rep
5) Dips x 40
6) Handstand Push Ups x 10
7) Run 1 Mile
Wheel Barrow / Hand Walk x 50′
Peace!
–Z–
PS: I’m sharing with you my favorite training resources to help you become “strong enough” and then some. If you want it bad enough, you’ll take this serious and do something about it! Remember: Action is what separates the men from the boys. Make it happen.
BEAST Strength – F**k the gym, become a BadAss in your own garage, backyard or basement
Convict Conditioning – The ultimate bodyweight training regime, for serious strength fanatics
Bodyweight University – NEVER get bored with your workouts again, this is the LARGEST collection of bodyweight exercises for you to use anywhere, anytime, any place.
Gymnastics Rings – The wooden gymnastics rings that are hanging in my garage gym and at The Underground Strength Gym.
Filed under Articles, Q & A, Strength Building, Underground Strength Show, Videos, Zach's Workouts by on Jun 5th, 2011. 19 Comments.
Would love to hear your comments and thoughts on this. Drop a comment below!
In Strength,
–Z–
PS: Get Convict Conditioning HERE - don’t listen to the cry babies, this book is legit and BadAss! Get it HERE
PPS: If you’re a Serious Strength Coach, THIS is for you.
Filed under Articles, Q & A, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by on Jun 3rd, 2011. 4 Comments.
This is a unique angle on my answer to a question that was posted on my Facebook Fan Page. Make sure you hit the “LIKE” button when you go there
Pardon my camera angle, gotta keep everything legal in The Dirty Jerzee.
Enjoy….
I find it a problem when an athlete can squat and deadlift 400 lbs, bench press 300 lbs yet gets crushed by a 36 lb kettlebell both physically AND mentally.
Kettlebells force you to Man UP.
Kettlebells improve athleticism.
Kettlebells improve mental toughness.
Kettlebells are ONE tool, not the end all be all answer, BUT, they are a critical part of the various tools I use to help prepare the athletes of The Underground.
In Strength,
–Z–
PS: Check ALL the bonuses I’m dropping when you become a member of The Underground, test drive it for 30 days right HERE, homie.
Filed under Q & A, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by on May 17th, 2011. 3 Comments.
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