Zach Even-Esh http://zacheven-esh.com Strong Mind, Strong Body, Strong LIFE Thu, 05 May 2016 19:39:22 +0000 en-US hourly 1 http://zacheven-esh.com/wp-content/uploads/2013/02/cropped-Underground-Strength-COACH-Vector-Logo-32x32.png Zach Even-Esh http://zacheven-esh.com 32 32 Giving You Strength Training “Advices” From 27 Years Training Experience http://zacheven-esh.com/giving-strength-advices/ http://zacheven-esh.com/giving-strength-advices/#comments Mon, 02 May 2016 16:23:39 +0000 http://zacheven-esh.com/?p=17177 Coming this June marks what I call my "Strength Training Anniversary". I began lifting weights in Mid June while in 8th grade and I haven't looked back or stopped since. I was 13 1/2 years old. This June I'll be 40 1/2 years young. I will NEVER stop training, it is my ritual and keeps […]

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Coming this June marks what I call my "Strength Training Anniversary".

I began lifting weights in Mid June while in 8th grade and I haven't looked back or stopped since.

I was 13 1/2 years old. This June I'll be 40 1/2 years young. I will NEVER stop training, it is my ritual and keeps me sane among countless other benefits.

Through my 27 years of training and coaching, I have learned MANY lessons which I explain below.

You see, even at age 13, I was coaching my friends that Summer. I had a training partner and I would write out workouts on notebook paper and bring them to my friend's house.

If I wasn't training with him I was training solo. By the time I was a sophomore in high school friends were asking me to write them workouts.

"Give me a Baseball workout...."

"Give me a Football workout..."

Give me a chest workout....."

Stuck in the middle of every text book was a bodybuilding magazine.

When I appeared to be taking notes in class I was really writing workouts for myself or my friends.

I was addicted to training.

I made a shit ton of mistakes and have learned from them all.

Aside form that, I have changed. You WILL change. Life changes you. So check out this Video as I explain some of my own training, how things have changed and some of my "advices" to you in training.

Enjoy!

Click here to view the embedded video.

Recent Squat Footage From The Underground Strength Gym

Click here to view the embedded video.

Here's 3 of my recent training sessions:

Hotel Workout

  1. Dumbbell Squat Cleans x 5 reps each: 20, 25, 30, 35, 40, 45, 50 lbs

2A. Bodyweight Lunges x 5, 4, 3, 2, 1 each

2B) Reverse Lunges x 5, 4, 3, 2, 1 each

2C) Push Ups x 5, 4, 3, 2, 1

3A) DB Floor Press 4 x 15 - 20 reps

3B) 1 Arm DB Row 4 x 6 reps

3C) DB Side Raises 4 x 12 - 15 reps

3D) DB Curls 4 x 12 - 15 reps

4) Finished with 1 Hill Sprint

Garage Gym Workout

  1. Power Cleans 5 x 5

2A) Slow Motion Ring Pull Ups / Skin the Cat / Modified Front Levers 3 x 5 reps

2B) CMB Floor Press 3 x 15 - 20 reps

  • Snuck in some mace & club work for mobility

Training at Underground Strength Gym

  1. Rumble Roller + Mobility Smash x 8 Minutes
  2. Front SQ 4 x 3 reps
  3. Back SQ 4 x 3 reps

4A) Reverse Lunge w/ safety SQ bar x 5, 4, 3, 2, 1 ea. leg

4B) recline row x 10, 8, 6, 4, 2 reps

4C) various push ups x 10, 8, 6, 4, 2 reps

I move fast and have been pushing Mobility work a LOT.

Training feels good although not very heavy, I am pursuing my goals. THAT is what counts.

QOD / Question of The Day:

How has your training change in the past year?

Drop your comment below.

Psyched to see your comments.

Live The Code 365,

--Z--

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The 4 BIGGEST Mistakes Coaches & Athletic Directors Make In Schools http://zacheven-esh.com/4-biggest-mistakes-coaches-athletic-directors-schools/ http://zacheven-esh.com/4-biggest-mistakes-coaches-athletic-directors-schools/#comments Tue, 26 Apr 2016 14:18:11 +0000 http://zacheven-esh.com/?p=17163 I taught in the public schools for 11 years. I coached Wrestling at the middle school level and volunteered at the high school level. Back when I taught and Coached, the kids worked hard, there were NO 2 ways about it. The expectations were high and if you skipped practice, misbehaved in school or weren't […]

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I taught in the public schools for 11 years.

I coached Wrestling at the middle school level and volunteered at the high school level.

Back when I taught and Coached, the kids worked hard, there were NO 2 ways about it. The expectations were high and if you skipped practice, misbehaved in school or weren't putting in ALL your efforts you didn't compete.

I don't recall parents complaining to me in Coaching but I DO recall my colleagues at the middle school complaining about me because I wasn't doing what they were doing.

I recall a parent complaining when I had the local PD come in to discuss drugs and crime with my students.

I remember my younger brother (a state qualifier wrestler, County & District Champ) was removed from volunteering his time at the high school because ONE kid said "He is mean to me". No one stood up for my brother. He was an asset to that team, a volunteer and 1 complainer is all it took to get him removed from being a VOLUNTEER.

I remember the Football Team losing 36 games in a row and I volunteered my help to them and they told me, "No, we're good. We got this." They went 3 seasons NEVER winning a game and still REFUSED my help.

That brings me to these 4 BIG Mistakes I see Coaches & School Administrators making AND allowing on the regular.

Share this with teachers, coaches and admins that you know.

I hope the stands rises again, where hard work and dedication is the norm, tough coaches who care are not viewed as "he's so mean to me" and coaches who lead team to losing records are NOT allowed to Coach.

The only standard I want to see is EXCELLENCE.

I say that as a Parent, as a Coach, as a Teacher and as an Athlete myself.

I am GRATEFUL for the Coaches that pushed me so intensely. They changed my life.

Watch this Video and Share......

Click here to view the embedded video.

Things MUST Change.

HOW Do We Change Them For the Better?

There are MANY Strategies But No Strategy Will Work Unless We TRULY Hire Coaches / Teaches / Administrators who Genuinely CARE.

Caring is the foundation for Success. When someone genuinely cares, they will do the Right things on their own. They will not need someone observing them or giving them a bad report to inspire them to step up. Those who care will do the right thing. Period.

If a Coach can't lead a team to success after 2 or 3 seasons, get rid of him / her. A New leader must be brought in. Great teams are not made during the season, there are 9 months outside of the season can make a BIG impact towards the success of a the athletes.

Administrators have to be forward thinking and often need to find the methods and ideas for the coaches to implement. Turning a blind eye to the Coach who keep delivering a poor product is unethical.

If I had a losing track record as a Performance Coach, my business would be GONE. No one would show up at The Underground Strength Gym. If a restaurant has crappy food and crappy service, that restaurant will go out of business. It will not survive unless the chef, the food, the management and the servers change for the better.

In schools they don't have to change their ways because they don't go out of business, there is no fear of losing what their jobs or losing anything for that matter. You can show up and be average day in and day out (or less than average) and still not lose your job.

Very rarely does someone get let go or demoted in public schools, VERY RARELY. Why? The politics protect the wrong people & Athletic Directors are not directing the Coaches how to step up.It is HARD to guide and lead others as an Athletic Director if The AD him / herself doesn't care or doesn't know!

Until change happens, these coaches and administrators can show up and punch the clock every day. The kids deserve better. As I always say, the kids don't know what they don't know.

Kill the BS politics where we hire based on family, friends and favors. This doesn't mean that your family member isn't a good coach, it means that the BEST man / woman should get the job. Period. EARN it.

The kids deserve excellence and they don't know what they don't know.

The BEST way to step up is to CARE. CARE with ALL your heart. When you care, you are constantly seeking out better ways.

When you Care, You are constantly evolving and you thrive on change because you always want to get better, even if it's just 1% better, you know it ALL counts!

The Coaches & Athletic Directors who are not doing great things are those who:

  • The Coaches & Athletic Directors Resist Change and Resist Evolving. They think they're "good enough" or have excuse and blame others for their lack of success. Responsibility for the good AND the bad is key. For results to change, the actions MUST change.
  • The Athletic Directors Turn a Blind Eye to the Coaches who Do Not Lead Successful Teams and allow the sub par to continue.
  • The Athletic Directors and Coaches are living in the past. 'We always did it this way" or they live on their success from back in the day. GREAT teams must constantly be built UP. The great teams from the 70s, 80s, 90s, etc are GONE. The truth is NOW.

Regardless of your career or endeavor; be it an Athletic Director, a Coach, a Chef, a Police Man.... Whatever you are..... do it to be the BEST. Period. Be AWESOME. Get better every day. You owe it those you serve and you owe it to yourself.

To improve ourselves and to improve as a society, We MUST return to more Spartan like times. There is simply NO fear out there for being average or less than average. Excuses are handed out and if you don't perform you are carried along.

Click here to view the embedded video.

Got comments / questions?

Drop them below and share this message with ALL who need to hear it!

Live The Code 365,

--Z--

ATTN Parents & Coaches Who CARE

Get The High School Strength & Conditioning System HERE

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Work Life Balance, Spartan Mindset & Strength Coach TRUTH Bombs http://zacheven-esh.com/ep-81/ http://zacheven-esh.com/ep-81/#respond Fri, 22 Apr 2016 17:20:51 +0000 http://zacheven-esh.com/?p=17156 STRONG Life Podcast, episode 81. I get intense here discussing the mindset, strategies and guts it takes to succeed as an athlete, succeed as a Strength Coach / Entrepreneur and plenty of program design knowledge bombs. The questions I cover get into our 3 common topics: - Success in Life - Success as a Strength […]

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STRONG Life Podcast, episode 81.

I get intense here discussing the mindset, strategies and guts it takes to succeed as an athlete, succeed as a Strength Coach / Entrepreneur and plenty of program design knowledge bombs.

The questions I cover get into our 3 common topics:

- Success in Life

- Success as a Strength Coach / Entrepreneur / Gym Owner

- Success in ALL areas of Life

This QnA Episode has me answering specifics on:

- Work / life / athletics / training balance, is there truly such a thing?

-My experiences using the ONNIT clubs and mace

- My thoughts on supplements

- Should you open your own gym? Maybe NOT!

- Business Advices (Insert Arnold Voice) for Gym Owners and those thinking of getting into the business

Click here to view the embedded video.

- Are Strength Coaches too soft? Stories of those who DO and those who Don't.

- Training the high school athlete who is in sports year round plus all their travel / club teams.

The knowledge and truth bombs get heated in this episode so if you're a sensitive person, it's best to skip this episode and live life in the clouds.

iTunes

Stitcher Radio

Thank You so much for listening to this episode of The STRONG Life Podcast. It is awesome answering your questions and delivering the truth you need to hear!

Live The Code 365,

--Z--

The resources mentioned in this episode are linked below:

Underground Business Journal

Operation Thunder: The Warehouse Gym Project

Strength Coach Spectrum

The STRONG Life Newsletter

ONNIT Steel Clubs & Mace

Underground Strength Coach Certification

Underground Strength Academy

Encyclopedia of Underground Strength & Conditioning

WarehouseGymBlueprintBookCOMBO

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Strongman + Bodyweight Workouts, Critical Business Rules & Martial Arts Training http://zacheven-esh.com/ep-80/ http://zacheven-esh.com/ep-80/#comments Fri, 15 Apr 2016 14:10:50 +0000 http://zacheven-esh.com/?p=17144 Episode 80 of The STRONG Life Podcast is in full effect! This QnA Episode had great questions where I covered the following topics: - How I sleep & my thoughts on sleep for ALL athletes? Is it REALLY That Important? - Program Design methods for Strongman Training + Bodyweight Workouts - Tips for the young […]

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Episode 80 of The STRONG Life Podcast is in full effect!

This QnA Episode had great questions where I covered the following topics:

- How I sleep & my thoughts on sleep for ALL athletes? Is it REALLY That Important?

- Program Design methods for Strongman Training + Bodyweight Workouts

- Tips for the young & aspiring Strength Coach regarding college degrees and certifications

- My thoughts on Various marketing methods for Gym Owners & the things I Never, EVER do in my business.

- Training for Reality Based Martial Arts

- My thoughts & experiences using Intermittent Fasting

- Program Design for the Prowler

- Training Soccer Players VS other athletes

- Garage Gym Gladiators Workouts & Why I blend mind AND body into these workouts

- How do I train VERY Tall athletes compared to athletes under 6'4"?

- How I Train Wrestlers & MMA Fighters While They Cut Weight?

- How do I train younger athletes who lack coordination & need better overall athleticism?

This is a solid episode (as they always are!) and I know you'll dig it.

TONS of knowledge bombs + truth bombs!

Thank you for listening and supporting The STRONG Life Podcast!

iTunes

Stitcher

Live The Code 365,

--Z--

Resources to Support The Show

Online Coaching with Zach - Join Team STRONG Life

Underground Strength Academy

USC Cert Online Course

The STRONG Life Newsletter

Instagram

 

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How & Why We MUST Build Tough, Successful People (Including YOU!) http://zacheven-esh.com/build-tough-successful-people/ http://zacheven-esh.com/build-tough-successful-people/#comments Tue, 12 Apr 2016 16:27:48 +0000 http://zacheven-esh.com/?p=17138 It might seem like I harp on the same topics over and over and over again and there is a Reason for that. The reason is, I do NOT see or come across enough tough people, of ALL ages. I hear lots of complaining, excuses from parents, athletes, coaches, administrators.... I see and hear fear.... […]

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It might seem like I harp on the same topics over and over and over again and there is a Reason for that.

The reason is, I do NOT see or come across enough tough people, of ALL ages.

I hear lots of complaining, excuses from parents, athletes, coaches, administrators....

I see and hear fear....

Fear of working others too hard, fear of backlash that others will complain if we work them too hard, fear of EXCELLENCE.

THAT is the issue.

We're afraid of being GREAT and afraid of hurting others' feelings, etc. It goes against everything you need to create success in your life or the life of others.

I've personally declined a lot of podcasts and interview requests recently and sometimes I notice I should have declined more of the interviews.

Same questions, same BS..... Just more podcasts where the podcast is trying to be like everyone else.

The podcast below was a solid one and with my video on building and achieving success and toughness it is an important one.

Dig in and enjoy the TRUTH Bombs.

Click here to view the embedded video.

Interview with The Leadership Show Podcast, Part 1:

Part 2 of The Leadership Show Podcast:

Feel free to ask questions / comments below.

And remember, "Normal" people will call people like me crazy.

If you start pushing for excellence and greatness, they will call YOU crazy.

And that is fine.

Because normal anything (actions, attitude, mindset, friends, goals, etc) lead to normal results. Normal is the same as average and I don't want anything to do with average.

Neither should You!

Live The Code 365,

--Z--

Join The Online Coaching Team

Details HERE on Team STRONG Life

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Experience The Online USC Cert!

Details HERE

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QnA: Ranger Selection Training, In Season Workouts & Strength Coach EXCELLENCE http://zacheven-esh.com/ranger-in-season-coach-excellence/ http://zacheven-esh.com/ranger-in-season-coach-excellence/#comments Tue, 12 Apr 2016 11:38:12 +0000 http://zacheven-esh.com/?p=17131 Sometimes ya gotta pack your bags and move on. Staying in the same space, doing the same thing and lack of self evolution is the ultimate way to stress yourself out. You can be good at a lot of stuff or GREAT on a select few areas of your life that you are REALLY passionate […]

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Sometimes ya gotta pack your bags and move on. Staying in the same space, doing the same thing and lack of self evolution is the ultimate way to stress yourself out.

You can be good at a lot of stuff or GREAT on a select few areas of your life that you are REALLY passionate about.

Focus on the few, NOT the many.

In the videos below I address a few different topics that come to me quite often.

Although the questions are the same, often times the answers must change according to the circumstance of each question.

  • Strength Coach Business
  • Strength Coach Standard of Excellence
  • Training Athletes In Season
  • Training Someone for Military & Army Ranger Selection
  • More Reasons Why I Stopped The Live Underground Strength Coach Certification

Enjoy the Videos Below.

There's Some Serious Knowledge & TRUTH Bombs Dropped in these Videos!

Click here to view the embedded video.

Click here to view the embedded video.

Click here to view the embedded video.

Click here to view the embedded video.

Got questions or comments on these videos? Please drop them below & I'll answer.

Not all of my videos / QnA videos get posted to the blog so subscribe to my YouTube Channel Here.

Till the next time....

Live The Code 365,

--Z--

Operation Thunder: The Warehouse Gym Project - Details HERE

WarehouseGymBlueprintBookCOMBO

Wrestling Workouts That WIN - Details HERE

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7 Important Lessons from 7 Years As A High School Strength Coach With Brian DeFiebre http://zacheven-esh.com/7-lessons-7-years-high-school-strength-coach/ http://zacheven-esh.com/7-lessons-7-years-high-school-strength-coach/#comments Fri, 08 Apr 2016 11:38:08 +0000 http://zacheven-esh.com/?p=17116 7 Important Lessons from 7 Years as a High School Strength Coach By Brian DeFiebre / Underground Strength Coach From Zach ..... Before you dive into Brian's article I want to give you some history of how long I've known Brian and why I truly respect his work, dedication and desire to learn. Brian has […]

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7 Important Lessons from 7 Years as a High School Strength Coach

By Brian DeFiebre / Underground Strength Coach

From Zach .....

Before you dive into Brian's article I want to give you some history of how long I've known Brian and why I truly respect his work, dedication and desire to learn.

Brian has been a member of Underground Strength Academy for YEARS now. It's gotta be 4 or 5 years at least. He's very active on the forum, always sharing what he is doing with athletes from his Lions Cage by posting videos, sample workouts, asking questions and helping others in need.

We had spoken so often and exchanged so many e mails that when he stopped at The Underground Strength Gym a day early before The USC Cert, I felt like I was seeing an old friend!

Brian took a bank loan out to fly from Cali to NJ and pay for his Cert, Hotel and travel fees. THAT right there is a BIG truth teller of the success he WILL have and the great attitude he DOES have.

I've flown to Florida, Tx and Cali and "Coaches" 45 minutes away told me "Ohhhhh man, next time let me know when you're in my backyard and I'll be there!" As if flying 4 or 5 hours isn't enough for them, I have to be in their own backyard, aka their gym, aka I'm not doing a seminar unless it's free or discounted for me.

There are Coaches and then there are COACHES. The TRUE Coaches are HUNGRY to always learn. They are not arrogant, instead, they bring with them an "Always a White Belt" mentality; Open mind, ready to soak up knowledge and ready to get better.

Brian is out in Cali putting his heart, passion & knowledge into help athletes develop a Strong Mind, Body & Life. I always respect the Coach giving it all he's got for the benefit of the kids.

Enjoy Brian's tips below.

If you work or want to work with High School School Athletes dig into this article and put these 7 tips to use.

1. NEVER LET THEM SEE YOU SWEAT

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Who else remembers this line from the deodorant commercial in the 80’s?  It’s stuck with me ever since, and it always reminds me that no matter how crazy and chaotic things can be going on around me, you’ll never know by looking at me.

Here’s the scene: You’re teaching 3 football players the right way to bench press, you have 4 more who are freshman and need instructions how to do a correct hip hinge without falling over, the alumni athlete is on his own but he’s being lazy, and suddenly the JV baseball team shows up and you weren’t expecting them; you know what time it is? Time to duck, because it’s about to start flying right off the fan!

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You may be spazzing out on the inside, but you must keep your cool and never let the athletes see that you might be getting unnerved. And this only comes with experience, because I guarantee the first few (ok, several) times it happened, there was no doubt that I was struggling to keep up with it all. But with practice, you will develop the skills to keep it all running smoothly, and no one will ever know the difference!

2. BE ORGANIZED, BUT ALSO FLEXIBLE

In terms of the tactical approach to running a high school strength program, having an organized system or systems in place might be the most important characteristic to develop. If you can create effective training templates that can then be easily substituted on the fly, you’ll be able to adjust to any situation that shows up on any given day.

Football player tweaks his shoulder playing pick-up over the weekend? No problem, you know how to get him doing lower body and core work. Basketball coach needs you to run an unplanned in-season strength session? Got it covered, coach! Your 60 minute varsity strength session just got cut to 30 minutes because coach needs the extra practice time? No sweat, you know how to prioritize the workout so the kids get the best training effect in the shortest time.

This one took me the longest to really dial in, but today I know that I could walk in to any weight room with any team and give them a high quality, intense and effective workout. And as a strength coach, there’s no real shortcut to this; you have to put in the time to get to the point where you have the experience to draw from.

3. BE TRUE TO YOURSELF / CREATE THE CULTURE YOU WANT

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There’s no doubt, that at any level, in any program, there will be people (parents, athletes, coaches) who will question what you are doing – they may even straight up tell you that your approach or training model or philosophy is wrong (their opinion). You have to have the guts and the confidence in yourself and what you are doing, in your training and your experience and your knowledge, to stand up to them and hold firm to your beliefs. And it’s often one of the first lessons we learn as strength coaches, since we often come in to a program after someone else has vacated the position.

I remember the very first summer football meeting we had with parents and students; I had barely gotten the weight room organized to where we could actually walk through it without tripping over equipment. At the meeting I was introduced as the new strength coach, and I had brought with me the book that I was going to use as the template for the summer program.

One kid’s dad asked me a couple questions, looked at the book, and just walked away without saying anything. Never saw him or his kid again. Only 4 kids stayed and trained that summer, but they got crazy strong and did some serious damage on the field! And that was the beginning of my reputation for getting results.

Another quick example... my weight room is small, a little bit dusty and dirty, and all the equipment is either used or home-made. In fact we didn’t even have asphalt at the building for the first 4 years, just dirt and gravel. BUT I LOVE IT THAT WAY! (I always tell the kids, “Dirt don’t hurt!”).

And so many times I have had people offer to donate nice, shiny equipment (even coaches), and when I politely decline, they have a puzzled look on their face that tells me they just don’t get it... and that’s perfectly fine with me! I like my underground-style, gladiator-like, Lions Cage just the way it is, and the kids do too. And now it is famous for the culture that it is!

4. DO THE WORK! (WALK IT, DON’T JUST TALK IT)

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I remember, before I even took the keys to the building, I told myself that I would not be the lazy, out of shape coach that just writes a random workout on the board then sits in the corner while the kids do whatever they feel like doing. I knew that it was my responsibility to TEACH and to TRAIN and to BE THE EXAMPLE that the kids could see and count on. And this is the kind of coach you must be too!

Don’t you dare sell out on those kids! You better be able to drop and give them 20 at any moment! Pullups or chinups...? There better be only a few of the strongest kids that can do more than you (if even that). Now I don’t even try to pretend that I can run as fast as them, but I won’t be last, and I’ll be frothing when I finish! I’ve done the MURPH workout with the kids, gotten under the bar to squat with them on ME day, walked up to a 250 lb deadlift without warming up and do a quick triple... that is how you earn their respect. Plus, it is so much FUN!!

I test out all my new workouts and programs on myself BEFORE I give them to the kids, and you should too. And yes, there will likely be several of the strongest beast-kids that will out-lift you (and me), but that’s ok too. So long as they know that you’ll grunt and groan and sweat with them, giving your all-out effort, it’s all cool. They respect that.

The bottom line: in my humble opinion, if you’re not willing to keep yourself strong and ready at a moment’s notice then you don’t deserve the job. BOOM. (drop the mic... walk away)

5. USE YOUR OWN CHALLENGES AS TEACHING POINTS

In my time as this school’s strength coach I’ve had 2 shoulder surgeries (one was a torn pec repair, one was a SLAP and rotator cuff repair), and had a heart attack. And each one gave me an opportunity to use the situation as teaching points for the kids, because as soon as I possibly could each time I was right back in the Lions Cage doing SOMETHING, anything, to keep training around the injury.

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Most importantly, they saw their coach overcome adversity and even come back stronger as a result. So, what do you think they learn? Yes, we always train around an injury, and a setback is a setup for a comeback. They need to see and be taught how to “Never Quit”. Chances are that we as their strength coach could very well be the only person that might ever teach them this most valuable life lesson.

They need to know that we were once young, and they will one day be old(er), and that life is real and unpredictable, but we can show them that anything can be overcome and accomplished with an attitude of resilience. Again, you may be the only person in their life that cares enough to share some honest truth and life lessons for them. And for some, it can make the difference between success and failure, in real life, beyond the weight room.

Don’t be so prideful and try to come across as one who never has problems; they will respect you for your honesty and transparency.

6. NEVER STOP LEARNING / HAVE YOUR OWN COACH-MENTOR

This speaks to personal accountability. We owe it to the kids under our watch, to be the absolute best that we can be. The parents are entrusting us with their children, and it is our professional obligation to know what we are doing, and to know it fully. If I had to put either one of my kids into someone else’s program, you can bet that I would want to know that the coach knows his stuff!

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This goes for all aspects of the role: training (including nutrition, injuries, etc), business (time management), the actual sports involved, and so much more. And perhaps most importantly, people skills. HELLO!!! Someone has to be the adult here!

Like most of us, I’ve read countless books, articles, watched videos, been to training seminars and certifications; but I can honestly say the most important book I ever read was “How to Win Friends and Influence People”. I learned more from that book, which has helped me in every aspect of the coaching role, as well as any area of life in general. (A tip, from chapter 1: the 3 C’s... never criticize, condemn or complain).

Additionally, if at all possible you should have a training coach, or at least make yourself follow a proven and respected program or system for your own personal training. I always do better when I follow another professional coach’s program than when I do my own thing. Again, I think it goes back to accountability; I want to succeed for the sake of my coach/mentor.

7. CHALLENGE YOURSELF (PHYSICALLY)

I think this one is the easiest because it’s the most fun! Think about it, for our job we get to train, workout, set goals, crush those goals, and do it all over again! And the best part is when you share your goals (and results) with the kids, it gives them the courage to set their own goals.

What’s the best way to teach a skinny high school kid to get out of his comfort zone? You get out of yours, and show him what you’re doing along the way. And it’s ok, in fact it’s better than ok, if you let them see you miss or fail. That way they learn that it’s ok for them to miss or fail, and they learn to shake it off, try again, and keep trying until they succeed.

Create challenges, tests, competitions that they can do and that you can do with them. Sign up for obstacle races, or a powerlifting meet, and include the kids in your training progress, or have them come out to support you on race day or at the lifting meet. Tell the skinny freshman that when he does 10 perfect pushups, you’ll do 50. Or tell the senior if he raises his squat 25 lbs that you’ll raise yours the same. This is why I love this job!

Hopefully these 7 tips will help any strength coaches out there to not only improve their game, but also to make it more fun along the way. It’s a great responsibility, but it’s also a great opportunity to do something positive and rewarding, and have a great time doing it! We’re in the business of changing lives, and the bonus is when ours become better also!

If you’re not strong, you don’t belong!

Connect with Brian:

Facebook

Twitter

YouTube

If you've got comments or questions for Brian, connect with him through his social links!

Questions for me, please comment below.

Live The Code 365,

--Z--

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STRONG Life 79: Super Squats, Dedication & HOW To REALLY Train http://zacheven-esh.com/episode-79/ http://zacheven-esh.com/episode-79/#comments Wed, 06 Apr 2016 14:26:51 +0000 http://zacheven-esh.com/?p=17108 STRONG Life Podcast Episode 79. Another power packed QnA, blasting truth bombs and gettin' fired UP. As always, BIG thanks to those of you who drop your questions on my Instagram as THAT is what allows this podcast to come to Life. Here are some of the topics / questions I get into: - Program […]

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STRONG Life Podcast Episode 79.

Another power packed QnA, blasting truth bombs and gettin' fired UP. As always, BIG thanks to those of you who drop your questions on my Instagram as THAT is what allows this podcast to come to Life.

Here are some of the topics / questions I get into:

- Program Design Methods

- Dedication

- What it takes to build muscle & burn fat

- Strength Coach Marketing (Also Get This)

- Training High School Athletes (High School STRONG)

- Strength Coach / Garage Gym Start Ups (Strength Coach Business Journal)

- Invest in YOU

- Why is $20 such a struggle for people?

- Bench and Squat Variations

- Sandbag Training

- Kettlebell Workouts

The blend of training, life, business and success is what I always get into, these are the very things that help you live a STRONG life, or, if you choose, a weak life.

Success is a choice.

Listen to the Podcast and take a moment to drop a 5 Star Review & 2 - 3 sentence Review on iTunes. Thank YOU!

iTunes

Stitcher Radio

If you have questions or comments, please leave them below.

Thank you!

Live The Code 365,

--Z--

Resources That SUPPORT THE SHOW:

- The STRONG Life Newsletter

- USC Certification

- Underground Strength Academy

- Online Coaching

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ATTN High School Coaches Who CARE: How to WIN The High School STRONG Program http://zacheven-esh.com/win-high-school-strong/ http://zacheven-esh.com/win-high-school-strong/#comments Fri, 01 Apr 2016 13:46:23 +0000 http://zacheven-esh.com/?p=17092 I want to help a few struggling High School Coaches. The Rules are explained in the Video below as to how you can WIN The High School STRONG Program. The results we've proven to develop in athletes since 2002 is POWERFUL to say the least. Those who know, KNOW! Here's an 8th Grader showing his […]

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I want to help a few struggling High School Coaches.

The Rules are explained in the Video below as to how you can WIN The High School STRONG Program.

The results we've proven to develop in athletes since 2002 is POWERFUL to say the least.

Those who know, KNOW!

Here's an 8th Grader showing his Strength & Toughness...... Imagine what he will become in High School as he continues to train......

Of course, it's FREE of $$$ but it is NOT FREE of:

  • Dedication to the athletes
  • Dedication to EXCELLENCE
  • Learning the program & watching the Videos of the exercises
  • Coaching your Athletes
  • Time
  • Energy
  • Passion

As you can see, NOTHING IS TRULY FREE.

We ALL pay somehow, someway.

I can't wait to see the Coaches who put this program to use and how it helps their athletes become Stronger, Tougher, Faster & More Successful in Sports, School and LIFE.

1 Coach already won. He took action immediately and sent me a photo of his boys doing work!

THAT is The Dedication YOU must have as a Coach.

If you and your team are TRULY struggling, I am ready to help.

Contest Rules Explained in the Video:

Click here to view the embedded video.

HOW TO ENTER A CHANCE TO WIN THE HIGH SCHOOL STRONG PROGRAM....

  • In the comment section below, write a few paragraphs as to WHY you need my help with The High School STRONG program & HOW you will implement this program. Describe your WHY & prove that you're a Coach who Genuinely CARES & Genuinely Needs this program.
  • You can ALSO create a Video & post it in the comments section below. Make sure the Video is Public on YouTube & Title It: 'High School STRONG Inspiration Contest'. Get creative with your Video and speak from the heart. Show me your weight room & show me you are not a Coach who is just punching the clock, collecting a pay check.

The 4 Coaches who write / create video from the heart and TRULY need my help will GET it!

The DEADLINE to Post your Comment Is Tuesday, April 5th 9 PM EST.

WINNERS Will be Chosen Wednesday, April 6th.

Live The Code 365,

--Z--

Get High School STRONG

Details HERE

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14 Powerful High School Strength & Conditioning Tips http://zacheven-esh.com/14-high-school-strength-conditioning-tips/ http://zacheven-esh.com/14-high-school-strength-conditioning-tips/#comments Tue, 29 Mar 2016 14:55:07 +0000 http://zacheven-esh.com/?p=17082 There's a lot of confusion out there regarding how high school athletes should be training and in this article I'm going to clear a lot of the BS up. For the highly motivated you can and should invest in your knowledge through my Encyclopedia of Underground Strength & Conditioning and through my 16 week online […]

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There's a lot of confusion out there regarding how high school athletes should be training and in this article I'm going to clear a lot of the BS up. For the highly motivated you can and should invest in your knowledge through my Encyclopedia of Underground Strength & Conditioning and through my 16 week online program, High School STRONG.

You might be angry already saying, "WTF Zach, first thing you do is tell me to buy something!!!???"

My answer: NO. The First thing I tell you to do is INVEST in your knowledge.

The moment you are "good enough" or believe you have all the answers is the moment you need to step DOWN as a Coach. That is 1 of the BIG problems we have in America, too many Coaches saying "We always did it this way....." and refusing to get better.

The right people will read this article and the wrong doers out there will continue to let their egos drive them while they say to themselves, "We already do all that stuff."

You'll note before hand that the losing teams tend to have the worst coaches who train the wrong way and vice versa. So if you're a Coach and your team has a losing record, PAY ATTENTION.

Living in America, our system is backwards compared to overseas countries which makes things even tougher in the states to develop great athletes.

The wrong training leads to injuries, burn out and athletes never achieving what they could have under proper guidance & great coaching.

In overseas countries, the top tier Coaches begin at the youth level which is the opposite of America.

These Coaches build the athletes up gradually with age appropriate sports technique and physical preparation (in America known as Strength & Conditioning).

The developmental years of overseas athletes are ALL general in nature:

  • The athlete plays multiple sports
  • The athlete develops multiple sports skills because they all carry over to one another and build the mind and body for the future
  • The sports coach is also the physical preparation coach aka Strength & Conditioning Coach
  • As the teenage years arrive, the young athlete is moved towards the sport he / she is best suited for physically, mentally and genetically

In America we have uneducated parents telling people that their 10 year old superstar on the football field will be playing for Notre Dame, Alabama, Aubun, etc. Or they brag about their 10 year old who has won 4 state titles in wrestling......

The Parents are another problem who think they know it all.

In a few states across the country, there are states that have highly qualified Strength & Conditioning Coaches placed in the high schools, such as a Georgia & South Carolina. Some states have High School S & C Coaches but unfortunately some of those positions are filled because of:

  • friends of friends
  • former athlete who played Football at the same school so he gets the in
  • Admin confused with an athlete being a D1 stand out for having the ability and knowledge in physical preparation to coach up athletes so said athlete who just graduated college gets the job

So, before this becomes a RANT, let me drop some knowledge for those who CARE.

The state of overall physical fitness among high school athletes is at an all time low.

Athletes are injured before high school even begins due to overuse and 16-17 year old varsity athletes often struggle to perform 1 solid push up, 1 pull up and 1 bodyweight squat. Looks like a BROKEN "system" to me!

The parents of these athletes are duped and confused by fads and gimmicks and so their child jumps from 1 training center to the next hoping to find the holy grail that will turn little Johnny into the next NFL draft pick at age 21.

These struggling athletes are the same athletes you see performing "Max Out Week" and back squatting, power cleaning and benching in school.

Houston, we have a problem.

Let's work to fix this because the motto is simple: The Kids Are # 1.

If it doesn't help the athlete, do NOT do it.

Rule # 1 is borrowed from Dan John: DO NO HARM.

From there, let me kick off some simple and effective tips to implement into the schools or into your gym / weight room if you train high school athletes.

Rule # 2) Communicate with the middle school coaches & PE staff and build a "foundations program" that middle school athletes can begin using bodyweight exercises and light dumbbells. Teachers should leverage technology and share this info with the students via social media, Health & PE classes and the web as a whole. Get this info to the parents as well, preferably as a small packet printed out so parents can read and have access to.

- Utilize bodyweight exercises, light resistance bands, light dumbbells, sled (you can make them from tires) and create levels to motivate athletes to strive to these levels.

These introductory Exercises could be made / built into to a record board in a gym to encourage athletes to progress. If you don't use a record board, then have standards posted somewhere so the athletes are striving to become better on a regular basis.

You can certainly have a record board for boys and girls on these basics:

push ups / pull ups / 400 meter run / vertical jump / med ball throw (12 lbs) / 60 second burpee test / broad jump.

These are just SOME samples and you don't need to include them all on the record board, but definitely use this record board in some form as it inspires athletes to aim higher.

Rule # 3: Create a baseline program for incoming freshman. This program transitions them through the middle of 8th grade through the summer prior to 9th grade. I recommend that Coaches take action and hold an assembly at the school inviting the parents. Record the seminar and leverage through technology to educate parents.

If you are NOT a qualified Strength & Conditioning Coach, leverage the local expert S & C Coach and work together.

This program should build them UP to the basic barbell exercises. And still, not ALL athletes become ready to do power cleans and back squats.

We'll see exercises such as goblet squats, lunges, steps ups, various carries with dumbbells / kettlebells  sandbags, sled drags, calisthenics and plenty of band work. These movements will build the muscles, ligaments, tendons and of course proper technique and proper understanding of body positions.

There are a LOT of mobility issues that often need to be corrected for barbell lifts such as squats and power cleans. That being said.....

Rule # 4: Understand proper progressions and regressions in the weight room.

NOT every athlete will back squat due to weak muscles or poor mobility. Some will goblet squat. Some will box squat. Some will NOT squat at all, they will Just do a lunge variation. Don't get so caught up in "Everyone MUST do XYZ exercise". The goal is to have sports carry over.

The athletes we train are not benching or squatting the most BUT we sure as heck see our athletes achieving very high success in a large variety of sports. If this doesn't make sense to you then read my chapter on NOT being "Strong & Useless" inside The Encyclopedia of Underground Strength.

I've seen MANY "Gym Strong" athletes who are slow on the field, always complaining, not mentally tough, not explosive and not durable. Focus on performance, not just the numbers. Understand how to regress & progress every exercise.

Rule # 5: Movement Warm Ups. Get your athletes moving. Build coordination, speed, power, strength & overall athleticism into your warm up. I always tell Coaches that if ALL we did was implement our warm up followed by 1 "Main Lift" these athletes would be far ahead of the competition.

Click here to view the embedded video.

Rule # 6: Unilateral Training is a MUST. Athletes are showing up with injuries and imbalances that we once never saw much of say 10 years ago. The past few years we must correct more imbalances and utilize more unilateral work for BOTH upper and lower body work than ever before.

Place unilateral work into your warm up AND your training sessions.

Rule # 7: Bodyweight Proficiency. If you follow the earlier tips, your youth athletes will focus on bodyweight work and show up in high school WAY ahead of the competition. I would give sample bodyweight workouts to your athletes to perform at home on their own to develop greater independence and ownership over their preparation.

Create a packet or mini book or a web site that has this set up for them. In a world of technology, Educators must leverage technology to communicate with athletes and parents.

Rule # 8: Build the Champion Lifestyle into The Overall Training Plan. Most of the athletes we train at The Underground Strength Gym get here 2 or 3 x week. On top of that, they have sports clubs to attend or they are multi sports athletes. The time outside of the gym can either ruin the training or make the training.

Here is a short list of these make or break factors.

  • Nutrition
  • Consistency in training and overall Champion lifestyle
  • Sports Skills
  • Genetics
  • Eating habits
  • Lifestyle / Rest / Recovery Methods
  • Self Motivation
  • Goal Setting & Follow Through
  • Mindset / Mental Toughness
  • Physical Capabilities
  • Parental Support
  • The Sports Coach Level of Coaching 

     

    There are MANY factors. MANY. The above list is just some of the factors that support or hinder the success of an athlete / sports team.

    Athletes, Coaches and Parents must Pay attention to them ALL and they WILL only if The Sports Coach is a LEADER. We need Leaders in the Coaching sphere.

Rule # 9: Do NOT be a slave to the methods or the numbers.

Just because you LOVE powerlifting or strongman or Kettlebells or Weightlifting does NOT mean this is what the athletes get.

The athletes need what they need, NOT what you love.

That sounds confusing, so, that essentially means that 1 group of athletes might be ready for Power Cleans and Back Squats while the other group might need dumbbell clean and press and goblet squats because THAT is where they are now and that's the smartest, safest and most effective method for THAT athlete.

Don't force an athlete to fit the program, fit the program to meet the athlete's needs.

Regarding the numbers:

Why are high school athletes maxing out every month on the squat, clean and bench press?

Are we unable to think for ourselves?

You can test athletes by tracking their numbers on MANY lifts.

You don't need a 1 rep max. There are MANY "Max Tests".

There are MANY apps and software programs where Coaches can track lifts.

I use Wodify.

I can see progress across the weeks, months and years. I don't need to wait for "test week" and then let my athletes do half squats, round back - jumping jack - jack crap "power cleans".

I've had MANY athletes "test their Squat" and hit 315 - 365 yet the squat 165 with us. I can't imagine what the 365 squat looks like. Go back to Rule # 1: DO NO HARM.

Rule # 10: Technique is # 1

If it was a half squat, a half rep bench, a round back jumping jack "power clean" that is a "NO Rep".

Build discipline into technique first & foremost.

Anything less than GREAT technique should be refused and unacceptable.

Rule # 11: Leave 1 Rep in The Tank

Teach athletes NOT to go into the "I don't know if I can do this rep" with the BIG lifts such as back squats, cleans, benching.....

High School athletes are NOT advanced lifters. They don't have the physical OR mental readiness to lift like a competitive powerlifter or weightlifter.

They also do NOT understand what I describe as "the art of the grind rep".

High School athletes get scared under the grind and will dump a bar in a dangerous manner when an advanced lifter will grind AND maintain technique to finish the rep.

Technique = Strength and vice versa.

In addition, MOST Coaches never teach safe and proper spotting technique in case something does go wrong. I've seen high school athletes spot and I call this "the death sentence spot" where they use 1 finger while their partner maxes out at 255 lbs on the bench, or, they fear getting close to their partner when spotting the squat.

I would spend time as a Coach REALLY teaching spotting techniques and then creating a chain of command where upper classmen teach and help the under classmen so there is a team working together in training vs every man for himself.

Rule # 12: Train Year Round.

The biggest mistake is getting stronger and faster leading up to the season then stopping all lifts in season.

Can you get strong and fast with OUT training for it?

The END of the season is when championship games / events are held, often times the healthiest athletes / teams succeed here and in season training keeps athletes healthy, strong, fast and confident.

Skip those in season workouts and you now have a less confident, slower, weaker and more susceptible to injury athlete / team.

Common sense.

Rule # 13: Cut The "Sports Specific" Bull Shit

Sports Specific is the sports skills. Period.

Almost All training at the high school level will be generalized, and from there, the advanced lifters can receive "general specific" training.

Advanced lifters are different than Advanced athletes. I've seen Olympians have NO clue how to perform basic bodyweight exercises.

There will be tweaks made in season for each sport to ensure healthy joints to avoid overuse injuries as well. There will be tweaks made to keep the athletes healthy, strong and hopefully, peaking at the right time of the season (usually the end of the season).

Some sports require more skill work to be honed in during the off season.

I've found that wrestlers need to attend wrestling clubs and build their skills up while Football Players can receive a greater carry over just from weight room. I STILL encourage field athletes to play another sport.

Our most successful Football players would often play pick up Basketball games on the regular which was their "speed & agility" training. Nowadays unfortunately I hear that "The Football Coach won't let me wrestle...." and other threatening type of BS.

Our Basketball players keep up with their skill work in the off season to blend their strength gains with their skills. Same with our Baseball players.

Our best Football players would Wrestle to develop greater toughness, hand fighting skills and overall athleticism. Many of Our Wrestlers who play Football get meaner with the tackling on the field.

In the weight room, you are strengthening the muscles used in sports.

Do not turn the weight room into a circus of "sports specific" BS.

Rule #14: CARE.

I can't teach you to care. You either GENUINELY CARE about the success of the athletes or you don't.

If you DO care, then the tips I just posted will excite you and fire you up.

If you don't care you likely never read this far anyway & I truly believe Coaches who don't care should step down and let someone who cares take over 🙂

Post your comments / questions below.

Live The Code 365

--Z--

ATTN MOTIVATED High School Coaches & High School Athletes

Get The Edge Over The Competition With

The High School STRONG Program HERE

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