Zach Even-Esh http://zacheven-esh.com Strong Mind, Strong Body, Strong LIFE Fri, 09 Dec 2016 17:44:07 +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 98798903 10 Things I Learned Interning at The Underground Strength Gym http://zacheven-esh.com/10-things-learned-intern/ http://zacheven-esh.com/10-things-learned-intern/#respond Fri, 09 Dec 2016 17:31:14 +0000 http://zacheven-esh.com/?p=17837 Intro: Zach here and I wanted to share a small project I gave to Andrew Prascak, who is finishing his internship at The Underground Strength Gym. Some notes of my own are below and interspersed into this blog post to preface & compliment Andrew's list of lessons learned. First off, I openly admit and even […]

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Intro: Zach here and I wanted to share a small project I gave to Andrew Prascak, who is finishing his internship at The Underground Strength Gym.

Some notes of my own are below and interspersed into this blog post to preface & compliment Andrew's list of lessons learned.

  • First off, I openly admit and even warn people, I am tough to work with. As I always say, "Good enough is the Death of Greatness". Sometimes I wish I didn't care as it IS emotional stressful to find yourself more motivated and dedicated to the kids then many kids are (or their parents 🙁 to themselves.
  • I want to see self motivated, disciplined, reliable, hard working and forward thinking people.
  • The kids are # 1. That means everything is to be taken seriously and nothing has to do with us as Coaches, it's ALL about the kids.
  • The work doesn't start / stop the moment you walk in / out the doors of The Underground Strength Gym. There is reading, studying, thinking, training yourself and more to keep sharpening your own sword so to speak.

_____________________

Andrew Prascak

I played sports my entire life, it has shaped and molded me into the person and the man I am as I stand here today. For this reason, I believe it is my calling in life to pass my experiences and knowledge down to the athletes of today’s youth and become a Strength and Conditioning coach.

Before becoming an intern, I knew that this was going to be a learning experience that is going to kick start my future. As an intern, it is important for you to know why you do the things you do and how to make the most out of your experience. As my internship comes to a conclusion, here are the top ten things I learned during my experience.

Walk the Walk – If you are going to be coaching these athletes on what to do, you better be able to back up what you’re saying. When I first started in early September, Zach had me shadow for the first couple of sessions, and train with the last one so I could learn the movements that I would soon be instructing.

The first couple of weeks rocked my world as I was doing mostly barbell and dumbbell work for my own training. The first time I was asked to pick up a kettlebell and perform a simple clean, I was thrown off. I could clean a barbell no problem, why was the kettlebell so difficult? This taught me a valuable lesson, start light, master the movement, then increase the weight. It’s a process, and you should always trust the process.

Fire – In every intern’s experience, sooner or later, you will be thrown into the fire to see how you react. A stress test if you will. It is imperative to become comfortable being uncomfortable. I’ll admit, when I was told I would be running my first session all by myself, I don’t know if I was more excited or nervous. I was excited when I walked into the gym, but as soon as the kids started walking in, the nerves came.

Then it hit me, this is it, I have to step up and learn to embrace the fire I was being thrown into. The fire I was thrown into soon became the fire inside me to lead and take that next step on my journey as a strength coach. EMBRACE THE FIRE!
No one is the same – Each athlete that you will work with is going to have a unique set of strengths and a unique set of weaknesses. It is your job as a great strength coach to recognize this, and build up the athletes accordingly, build up the base. Like the great Louie Simmons said, “a pyramid is only as strong as its base”.

Build the base and work your way up. Just because someone is a certain age, does not mean you have to throw a barbell on their back the minute they turn 14. Master the basics and work your way up.

Role Model – As their coach, your athletes, especially the younger ones, are going to look up to you. They are going to want to do what you do, how you do it, and when you do it. I cannot stress enough how important it is to lead by example.

At The Underground Strength Gym, where I intern, we deal with a large amount of young kids under the age of 17. At this age, their minds are very easily molded, like Play-Doh. They want and need a role model other than their parents. Trust me 9 times out of 10, its going to be their coach. So be their role model, be part of the reason why they train hard, and work even harder outside the gym.
Communicate – When multiple coaches are working with the same kids, communication is key. If coach A is there Monday Wednesday Saturday, and Coach B is there Tuesday, Friday, and Sunday, you don’t see all the kids. This is where communication comes in. Thanks to the technology of today’s society, it’s easier than ever. You have to inform the other coaches of what the athletes did that day.

Did you change anything? Why? Any injuries? These are all things EVERY coach has to know about the group.

Motivate – A lot of kids don’t have the quality of intrinsic motivation. They are constantly searching for that outside motivation, the perfect song, a pregame/pre lift speech to get them fired up. The truth is, we have to teach these kids how to fire themselves up without the help of anything or anyone else. We want to help learn how to fire themselves up as soon as they walk in those gym doors. Flip the switch mentally and dominate the weights!
Challenge – In a perfect world, all your athletes will walk into the gym and be able to squat twice their body weight! This makes your life and job much easier, mainly because you don’t have to teach anything, this type of athlete already knows what he has to do to make himself better.

You should want to work with the younger less experienced guys. Challenge yourself. Working with the younger guys who need to be taught, and coached in more detail, are the athletes that will make you a better coach. This is more rewarding as well if you ask me. You get to see the progress of them mastering the basics, getting stronger, graduating to the barbell movements, and that person eventually evolving into that athlete who squats twice their body weight. Play the long game!
Be Hungry – One of the first things Zach Even-Esh told me was that during this internship, you will be learning at the gym and at home, the learning NEVER stops. You have to embrace the relentless pursuit of excellence if you want to live the strength coach life style.

Reading, Listening to podcasts, asking questions, doing research. The life of a strength coach never sleeps, and you should never sleep on the learning process. Getting better mentally is just as important as getting better physically. Always keep learning, never stop getting better!
Work for free – “Do what you love, and love what you do” – Ray Bradberry.

Nothing says doing what you love like working for free. You are devoting your time and your life to the strength coach life style. Your time is 10x more important than the small amount of cash you would be making at some rinky dink minimum wage job. You should focus on growing mentally, and setting yourself up for your future endeavors as a strength and conditioning coach. Do this and the money will take care of itself in the future.

Prepare – Stay prepared so you never have to get prepared and ALWAYS be on time. Nothing is more frantic and disheartening then rushing to the gym because you are late. Then you pull up and see all your athletes waiting for you. When you show up late and unprepared, you are wasting their time. Now that you’re late, you have to start your training on the fly, and when your mind is running frantically, you are bound to make a mistake one way or another. Do yourself and your athletes a favor, Be on time, be prepared, and BE GREAT!

Make the most of your experience as an intern strength coach. It is your job to make the most of this experience and become the best strength coach you can be!

_______________

I thought this was a solid write up from Andrew.

We went through some rapid changes when I unexpectedly had to move 1 of my locations.

Andrew was thrown into the fire, as he stated above. THAT is when he began to learn the most. I was hesitant to let Andrew coach too much, too quickly mainly because I am openly overly protective of the kids we train.

I remember how hard I worked as a student teacher way back in the Fall of 1997. I had a lot of support in 1 school, not so much support or guidance in another school. But, that experience made me better, made me mentally stronger and taught me to show up with my A game at all times.

Keeping that in mind, I knew if this experience was all smooth sailing for Andrew, he wouldn't learn much. No one learns much through comfort. That being said, I had Andrew traveling 1 x week where he had to drive 1 hour each way and then bring his A Game.

I e mailed Andrew daily and each week he was given resources to study. These resources varied from books, to web sites, to podcasts, to articles and more. The level of strength & conditioning knowledge for what kids really need was not present when Andrew started training here.

Hence, I had to give him information that was easy to digest and apply. No fancy books that talk about science and have little or no application to what kids REALLY need. I gave Andrew writing assignments similar to what I give Coaches when attending The USC Cert.

Did Andrew do ALL the work? NO. But I kept in mind that this process was an important time for me to improve my own skills as a mentor, something I am NOT the best at. I am intense, have high expectations and sometimes act on emotions before thinking things through.

I learned that it IS a good thing for kids to experience more than 1 coaching style.

Sometimes, my decades of experience makes me overly cautious and protective of the kids. This CAN hold back the kids. As a parent myself, you must loosen the reigns sometimes so your kids can learn to push the envelope and see what they are capable of.

I was also hesitant going into this experience as I kicked out the last volunteer intern. That being said, it was proof to me that we must continue to raise the standards of people in general. There is nothing wrong with expecting others to give their best if YOU are willing to walk the talk yourself.

No one is perfect and when coaching athletes, the perfect workout doesn't exist. And, THAT is a good thing because sports are filled with uncertainties and imperfections.

As we finish this up Andrew will be moving forward as a Coach at The Underground Strength Gym and as I always say, I'd LOVE to train kids for free but unfortunately, what is free and discounted is rarely if ever respected and valued.

Still, The Underground Strength Gym is NOT about business. The business IS helping young kids transform into Champions in Sports AND Life.

TRUE Strength must transcend the gym walls and be applicable to all areas of life.

Till the next time, do your part to change the world through STRENGTH!

Live The Code 365,

Z

The Underground Strength Coach Cert

Details HERE

undergroundstrengthcoach-cert USC-Cert-Banner2

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STRONG Life 106: Being STRONG & Successful Through Simplicity | Matt Reynolds http://zacheven-esh.com/ep-106/ http://zacheven-esh.com/ep-106/#comments Thu, 08 Dec 2016 19:14:42 +0000 http://zacheven-esh.com/?p=17829 STRONG Life Episode 106 is Round 2 with my friend and Coach, Matt Reynold of Reynolds STRONG & The Starting Strength Online Coaching Community. Matt is not only a good friend but also a mentor to me. He guides me in business and we regularly chat on Life, Lifting and Success. The theme we always […]

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STRONG Life Episode 106 is Round 2 with my friend and Coach, Matt Reynold of Reynolds STRONG & The Starting Strength Online Coaching Community.

Matt is not only a good friend but also a mentor to me.

He guides me in business and we regularly chat on Life, Lifting and Success.

The theme we always come back to is: Keep it Simple, Trust Your Gut Instincts, Be STRONG & Train for Life. Simple, NOT Easy.

Nothing worth having ever is "easy".

In this episode of The STRONG Life Podcast, Matt takes us through Success Principles that he has applied to all aspects of his life:

- Running a Gym with Over 1,000 Members and Creating an Amazing Experience for his Members

- How Matt grew his Gym in a "Grass Roots" Style from a small space to a BIG space in the downtown area with over 1,000 members

- How Being a Top Strongman & Powerlifting Competitor Helped Matt Understand the Importance of How Being "Generally STRONG", regardless of your age / goals / fitness levels

- Keeping Things Simple in Training, Life & Business Through Systems, Consistency + Working Harder than Everyone Else

- Being Strong as a Family Man & Why This is Crucial

- Motivation VS Discipline

- How Matt rehabbed Himself after a Recent Pec Tear

- Why Starting Strength Works so Well for both athletes & general population

- Why Matt Prefers to Train "Normal" People Nowadays Over Athletes

- What GREAT Books is Matt Currently Reading?

- How Matt trains some of his busy traveling, high profile online clients

- The Launch of The Starting Strength Online Coaching Platform

iTunes

Stitcher

As always, it is inspiring and refreshing to talk training, life and business with Matt.

Matt's focused and simple approach to his overall life gives you powerful insight into "what it takes".

What it takes to do what? Fill in the blank! You name it.

The focus, the follow through & consistency, the dedication, the smarts and the knowledge. It ALL plays a role.

Hard Work is the foundation.

BIG thanks to http://IntekStrength.com for sponsoring The STRONG Life Podcast.

BIG thanks to my buddy Matt for taking the time to chat with us today.

Resources to connect with Matt Reynolds & Starting Strength

https://startingstrengthonlinecoaching.com/

Instagram Starting Strength Online

starting-strength-onlineIf you found value in the show, do us a favor and invite 1 person to listen!

The STRONG Life grows when more like minded people get together and spread the good word!

Get your STRONG Life Tip of the Day HERE: http://instagram.com/zevenesh

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STRONG Life / Underground Strength Resources:

The Underground Strength Coach Certification

undergroundstrengthcoach-cert

The STRONG Life Online Training Team

The Underground Strength Academy

 

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5 Tips For Training Female Athletes http://zacheven-esh.com/5-tips-training-female-athletes/ http://zacheven-esh.com/5-tips-training-female-athletes/#respond Tue, 06 Dec 2016 12:13:33 +0000 http://zacheven-esh.com/?p=17823 It was The Fall of 2008 (College Football Season) when I met Adam Feit, who was an intern Strength Coach with Joe "House" Kenn at Louisville. If you've been following me for a while, it was 1 of the earliest "Underground Strength Shows" and I called out "sick" that day from teaching to film and […]

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It was The Fall of 2008 (College Football Season) when I met Adam Feit, who was an intern Strength Coach with Joe "House" Kenn at Louisville.

If you've been following me for a while, it was 1 of the earliest "Underground Strength Shows" and I called out "sick" that day from teaching to film and learn from House and his crew at Louisville.

Today, Adam is a partner in a NJ gym where their gym is 90% female athletes!

As a father of a girl and seeing the tremendous increase of injuries that female athletes are experiencing today vs 8 years ago when we met, I asked to put together 5 crucial tips for training female athletes.

Adam has just released The Complete Guide to Training The Female Athlete HERE.

Check out these tips if you're a Coach or Parent of female athletes.

My Five E’s when working with today’s female athlete:

  • Emphasize how much you care

If you’re in the field of strength and conditioning, you’ve certainly heard the old adage of “Nobody cares how much you know, until they know how much they care”. And when working with youth female athletes, this statement outweighs any periodization scheme and programming template they could care to learn about. It’s not about bigger bench presses or AMRAP circuits.

It’s about giving your very best and showing them that you truly love, serve and care for them. Jon Gordon’s book “The Carpenter” has been a major influence on our coaching styles and practices here at RYPT. I highly suggest you check it out if you work with any type of athlete, especially in the private sector. 

  • Educate them about how and why strength training will help them

Most youth female athletes have never trained before. They’ve either been pushed out of their high school weight rooms by the football team, never got off the cardio machines at the commercial club or quite simply, never thought about how training would help their athletic performance.

Many athletes (and their parents) won’t blink an eye about spending another $500-$1000 on another travel team or invitational showcase. But getting them to work out in preparation for those teams and showcases? That’s a different story. 

With an emphasis on speed, agility and conditioning (especially with sport coaches), the foundational element of strength is missing and what sets us up for injury and failure. Don’t believe me? Ask Dr. Avery Feigenbaum, who just spoke on this very topic at the NSCA MidAtlantic Regional Conference this past weekend.

Today’s youth, especially our females, are suffering from a epidemic of a strength deficit!

Strength training can get athletes to jump higher, go longer and run faster (among many other things). Educate your female athletes and parents about the benefits of strength training and be sure to make it specific to their sport. Remember, some people still think strength training makes you muscle bound and will cause you to grow a mustache…

  • Eliminate stereotypes, biases and stigmas

It’s unfortunate, but we live in a world of “he says, she says”. And since youth athletes are under the influence of coaches, mentors and social circles, what we say and how we say it carries a lot of weight. Despite research and advancements, many females still shy away from strength training and opt for more “running.” Do your part in educating your parents and athletes. Get them to understand why training the female athlete is different.

(Side note: My wife Mary Kate, a former Division I soccer player and college strength and conditioning coach, wrote a great article for our parents here: What you need to know about your athletic daughter) http://www.igotrypt.com/news/3549/what-you-need-to-know-about-your-athletic-daughter

  • Equip them with the right training methods to maximize results

All athletes need to squat, bend, push, pull, rotate, flex, extend, jump, and sprint. 

But females have to deal with a few things that their male counterparts don’t have to worry so much about. Things like quadriceps dominance, anterior pelvic tilt, more lax ligaments, and wider Q angles. 

Because of that, an emphasis on the posterior chain (glutes, hamstrings and lower back) has to be at the paramount of our focus for teaching deceleration and force absorption.

Here’s just a snapshot of what we do at RYPT within our sports performance programs:

On day 1, we focus on executing the hip hinge, as it is integral on the Olympic lifts and the basis for any explosive movement including jumps and throws. 

  • Movements include all types of double and single-legged band, kettlebell, and dumbbell RDLs

On day 2, we focus on leg curl variations, working knee flexion while maintaining active hip extension. 

  • Movements include all types of slide board and Valslide leg curls, partner glute ham raises and lowers. 

On day 3, we focus on active hip extension, with the emphasis on keeping the spine neutral, heels down and pushing the feet through the floor. 

  • Movements include all variations of band, medicine ball, dumbbell and barbell hip lifts.

With most athletic training and sport practice focusing on the “anterior chain”, we’ve got to make sure we are doing the exact opposite in the weight room as often as possible. 

  • Empower them to be strong physically, mentally and socially

Two years ago, I spoke about the pressures of being a youth athlete and how coaches are in the driver’s seat of change and impact. You can check that out here: https://www.nsca.com/videos/conference_lectures/coaching_and_communicating_with_todays_youth/

Do you remember what it was like to be a kid? 

To be bullied? A victim of peer pressure or unrealistic expectations from your parents?

I do. 

As strength coaches, we have the responsibility to teach our athletes the value of all types of strength — physical, mental and social. I am a firm believer that the lessons we teach in the weight room are the same lessons our kids will learn (or not learn) in life. 

Give up on an exercise. Miss a line. Cheat your reps when no one is looking. 

The actions we coach or allow to happen will echo into their personal and professional lives for years to come. 

So, if you’re looking for a resource on how to COMPLETELY train today’s female athlete, then consider The Complete Guide to Training the Female Athlete. From warm-ups to wind sprints, we address the 360 degrees of performance needed to improve self esteem, mental strength and physical dominance of female athletes today. 

 

The Complete Guide To Training The Female Athlete

Details HERE

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3 BIG Strength Coaches Mistakes (Business & Lifestyle) http://zacheven-esh.com/3-big-strength-coaches-mistakes/ http://zacheven-esh.com/3-big-strength-coaches-mistakes/#respond Sun, 04 Dec 2016 12:03:29 +0000 http://zacheven-esh.com/?p=17814 After getting a few e mails recently, plus many through the years with this type of message..... I tried to do this but I just couldn't make it happen..... What message is this? It's when someone LOVES training so much, they jump head first, ALL in and try to make a full time income / […]

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After getting a few e mails recently, plus many through the years with this type of message.....

I tried to do this but I just couldn't make it happen.....

What message is this?

It's when someone LOVES training so much, they jump head first, ALL in and try to make a full time income / living as a Strength Coach.

Knowledge on training yourself is 1 thing.

Knowledge to train other is another thing.

Knowledge and Skills to communicate your message in today's world on the internet is a whole other skill set.

The discipline to spend time communicating your message (aka marketing) when you are not coaching is another thing.

The GREAT news is, you CAN do what you love part time. No need to go ALL or nothing, especially at first!

The idiots out there who tell you HOW to run a gym yet never owned a gym themselves, well, that's a red flag right there!

Here's 3 mistakes to avoid as a Strength Coach to allow you to Follow your Passion and Change the lives of others through STRENGTH.

Get ready to take notes!

Do you have more questions?

Drop comments below and also, check out past STRONG Life Podcast Episodes that address "Business" topics / questions for Strength Coaches. You can see them All HERE.

Live The Code 365,

Z

Strength Coach Resources

The Underground Strength Coach Business Journal

The Underground Strength Coach Certification

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STRONG Life 105: Training to Be Dangerous & Why Convenience Is Your Enemy http://zacheven-esh.com/ep-105/ http://zacheven-esh.com/ep-105/#comments Sat, 03 Dec 2016 12:39:27 +0000 http://zacheven-esh.com/?p=17808 STRONG Life Podcast Episode 105 - Training to Be Dangerous & Why Convenience Is The Enemy. This episode comes to you from a question that came in from a Strength Coach who attended a business seminar I held some 6 or 7 years ago. With my fires charging, I had just handed in my key […]

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STRONG Life Podcast Episode 105 - Training to Be Dangerous & Why Convenience Is The Enemy.

This episode comes to you from a question that came in from a Strength Coach who attended a business seminar I held some 6 or 7 years ago.

With my fires charging, I had just handed in my key after clearing out and moving the FIRST ever Underground Strength Gym.

It brought to me many memories of the Savages we worked with at The Underground.

Here's what I cover inside this 25 minute, power packed episode:

- Why you MUST train to be Dangerous.

- Why Convenience Destroys Your Success.

- The 1 Thing you Must NEVER Stop Doing.

- Training for Appearance vs Performance or BOTH?

- The Story of the Disappearing Sandbags.

- Weak VS Strong in both Mind AND Body Explained.

- Convenience VS Excellence & how this can change your life for better or worse.

- Stand for Something or Fall for Anything.

- Stories from my Days as a Physical Education Teacher; How & Why I almost dropped out of the teaching certification in college?

- Your Life is NOT that Hard.

- NEVER ask Zach this 1 Questions for the Rest of My Life :)!

- The story of Mark who trained on a Friday evening when the gym was closed and How this relates to The Relentless Pursuit of Excellence?

- What is the common trait among our most successful athletes vs those who live closest to the gym?

- Why we Need TOUGHER Coaches & TOUGHER People.

- Get Comfortable Being UNcomfortable.

- The Answers are in front of you at http://ZachEven-Esh.com (Read the site, search all through the site)

- To be Strong, to be Successful, to be a Savage, you need to do These things?

iTunes

Stitcher

Enjoy the episode and then OWN the day.

Punch your excuses in the face.

Thanks to http://IntekStrength.com for supporting The Underground Strength Gym and The STRONG Life Podcast.

"Pain is Not my Enemy, It is My Call to Greatness."

- Henry Rollins

STRONG Life Resources

The Underground Strength Newsletter

The Encyclopedia of Underground Strength & Conditioning

The Underground Strength Coach Certification

Bodyweight Bodybuilding Training System

 

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STRONG Life Ep 104: Captain Joe Mastrangelo, Navy SEAL: Forging Your Mind & Body For SUCCESS http://zacheven-esh.com/ep-104/ http://zacheven-esh.com/ep-104/#respond Tue, 22 Nov 2016 14:47:39 +0000 http://zacheven-esh.com/?p=17788 STRONG Life Podcast, Ep. 104! This Episode is VERY special for me. After 22 years, I reconnect with 1 of my earliest mentors who helped me turn my life around and start kicking ass & taking names. Meet Captain Joe Mastrangelo, Navy SEAL and hard charger who has forged his mind and body by conquering […]

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STRONG Life Podcast, Ep. 104!

This Episode is VERY special for me.

After 22 years, I reconnect with 1 of my earliest mentors who helped me turn my life around and start kicking ass & taking names.

Meet Captain Joe Mastrangelo, Navy SEAL and hard charger who has forged his mind and body by conquering one tough goal after another.

Today, Joe is running Veteran Sailing Association, a non profit to help Veterans learn to Sail, to reconnect with themselves by connecting them to nature and disconnecting them from technology.

In this episode Joe discusses how he got where he is today, from his younger years to current day.

We discuss Cultivating & Forging Your Mind & Body For SUCCESS in ALL areas of life

Joe and I met in the Summer of 1994 when Joe was in Israel and I was an 18 year old who just finished freshman year in college.

Perhaps you read my stories about Joe in The Encyclopedia of Underground Strength.

We trained together 6 days a week and our intensity was through the roof.

Here are some of the topics we discuss:

- How Joe developed and forged his inner fire at a young age and why this is crucial for other young kids as well as adults.

- Lessons for Parents on how to help your child grow into a strong, tough, confident and capable human being.

- What to do in your older years to build your inner Warrior, to reclaim your inner strength and simply to  start cultivating your inner warrior.

- Why You need to experience Getting your hands dirty through manual labor and learning a new craft with your mind and body.

- Life Lessons from why Joe's favorite week in SEAL Training was Hell Week.

- How to conquer your "life problems"?

- Why having a Purpose is critical to constantly pushing forward and growing in your life.

- How Joe came upon the idea of starting Veteran Sailing Association to help Veterans

- Why there is a certain magic in decompressing in life, disconnecting from technology and finding energy through nature, whether you are a Veteran or not.

- The power of Mentorship: Being a Mentor / Finding a Mentor

- What a day in the life looks like on the ship with Captain Joe

- What Books Joe is reading and encourages you to read to expand your mind

- Joe's advice on Training like a Savage in your younger years vs your "older" years.

iTunes

Stitcher

joe-spear-fishing

This podcast brought back some awesome memories of training, motivation and conquering ALL goals with my man, Joe.

A reminder to train hard AND live hard, to conquer your goals and have a purpose that drives you to do GOOD in this world.

A reminder to connect with nature and disconnect from all the technology.

A reminder to expand your knowledge through reading and most of all, new life experiences.

The ultimate reminder; Take care of our Vets.

9/11 was a moment that changed my mind forever about how I view our Military. I always admired our Military, but when 9/11 happened in my backyard it inspired me to help as much as possible.

Take these lessons from Captain Joe and apply to your OWN life.

Visit Veteran Sailing Association and find a way to support them.

Live The Code 365

--Z--

Resources to Connect with Joe Mastrangelo & Veteran Sailing Association

Veteran Sailing Web Site

Veteran Sailing on Facebook

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STRONG Life Ep 103: Relentless Pursuit of Excellence | Brett Bartholomew http://zacheven-esh.com/ep-103/ http://zacheven-esh.com/ep-103/#respond Fri, 18 Nov 2016 15:37:20 +0000 http://zacheven-esh.com/?p=17767 STRONG Life Podcast Ep. 103! Let's crush this episode with Strength & Conditioning Coach, Brett Bartholomew. Brett has been on an intense journey during his time as a Strength Coach since Day 1. From volunteering and interning at colleges to working with pro athletes and celebrities, Brett's training methods and philosophies are refreshing to say […]

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STRONG Life Podcast Ep. 103!

Let's crush this episode with Strength & Conditioning Coach, Brett Bartholomew.

Brett has been on an intense journey during his time as a Strength Coach since Day 1.

From volunteering and interning at colleges to working with pro athletes and celebrities, Brett's training methods and philosophies are refreshing to say the least.

This conversation heats up the further we dive into the conversation so dig in and get your learn ON!

In this episode of The STRONG Life Podcast we discuss the following topics:

- How does Brett begin his training journey with an athlete, what does this assessment look like?

- The misconception that when you train pro athletes and celebrities you need to get away from the big, basic lifts. Here's what Brett does.....

- How does Brett track the programming and training of his athletes? Software or paper?

- How does Brett work with the youth athletes ages 8 - 11

- Thoughts on comparing his first year as a volunteer strength coach at Nebraska compared to what Brett sees today in training.

- How has the human body changed as training has changed with more specialty bars, special equipment & lack of unorganized play?

- How to train the older, more experienced athletes who have injuries and movement issues from sports and life?

- Thoughts on Strongman & Odd Object Training for Athletes.

- Paying attention to the details in an effort to become a better Strength Coach (Culture, Personality, Sport, etc)

- The ever evolving art of coaching & how to motivate yourself as a Strength Coach to keep on the path of The Relentless Pursuit of Excellence.

  • What lessons has Brett learned from his time in training celebrities

- What lessons has Brett learned from other countries and how they train their athletes?

This conversation with Brett gets better and better.

We dig into the intricacies of coaching that go far beyond program design and how to get an athletes stronger and faster.

iTunes

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Dig into this podcast and let us know what you think!

If you love The STRONG Life Podcast you can support us by:

- Inviting 1 friend to listen / share this post

- Drop a 5 star review and a short written review as well on iTunes

More From Brett:

What Books does Brett recommend for Strength Coaches:

Mastery: Robert Greene

The War of Art: Steven Pressfield

Ego is the Enemy: Ryan Holiday

The Upside to Your Dark Side: Robert Biswas-Diener

Website Reads

"When Virtue Becomes Vice"

https://www.psychologytoday.com/articles/201309/when-virtue-becomes-vice

One Sentence Financial Rules

https://www.google.com/amp/www.fool.com/amp/investing/general/2014/03/26/one-sentence-financial-rules.aspx

To connect with Brett, see the links below:

Bartholomew Strength Official Web Site

Brett on Instagram

Brett on Twitter

Support our Sponsor, Intek Strength HERE

Use Code zach100 for 10% off

Thank you and keep crushing it in the gym & in life, until the next time!

Live The Code 365.

--Zach--

The Underground Strength Academy

EST. 2005

Details HERE

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A Letter to My YOUNG (Athlete) Self With 17 Training & Life Tips http://zacheven-esh.com/letter-young-self/ http://zacheven-esh.com/letter-young-self/#comments Sun, 13 Nov 2016 13:05:49 +0000 http://zacheven-esh.com/?p=17744 This letter isn't about holding on to the past or living in the past. Knowing and learning from mistakes is crucial. The opportunity to share with others to help them achieve more Success, to avoid my mistakes & to be inspired to improve themselves is the goal. It's a simple hope that a middle or […]

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This letter isn't about holding on to the past or living in the past.

Knowing and learning from mistakes is crucial.

The opportunity to share with others to help them achieve more Success, to avoid my mistakes & to be inspired to improve themselves is the goal.

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It's a simple hope that a middle or high school athletes comes across this post, sees my mistakes, my tips on life and lifting and ultimately, puts these tips to use.

Heck, I hope a college athlete sees this. Maybe a college athlete who decided NOT to compete in college, but now you're a Junior or Senior and realizing it's a mistake to not go for it.

This is for you.

A list of random thoughts about what I would do differently if it was the early 90s all over again.

Still, no cell phones, no high speed internet, just opportunity to know better, do better and be better.

Zach,

I see you decided to wrestle. Good for you. You're such a nice kid, I would wish you luck but great athletes make their OWN luck. That simply means you get what you earn.

Step 1 is you MUST get a lot stronger.

Stop doing all that pump up, pretty boy bodybuilding shit. You need to push some heavy weights with more free weights and less machines. You need the type of strength that allows you to impose your will onto your opponents.

Get under heavy iron, struggling and pushing to finish a rep - that builds your mind as well as your body. Right now, you don't have a mean bone in your body. You're gonna have to learn how to "flip the switch". You can be as nice as you want, but, when it's time to wrestle, you need to become someone else.

Find your alter ego when you Wrestle. Training with intensity and aggression will help you develop the mind where as training with all those machines doesn't do much for the mind.

Step 2 is to Get Better at Wrestling.

You're a bit behind the 8 ball as the majority of your teammates and those you will be competing against have been wrestling for a few years already.

They're also used to competing as wrestlers, you are not.

Drill in the backyard or anywhere in the house with your brother.

Drill every day together.

Wrestle against each other every day.

Train every day.

It sounds like a lot but it isn't. You guys can drill for 15 minutes and then wrestle for 15 minutes.

Step 3 is to Understand that Convenience and Excellence are NEVER Found on the same road.

I know you go to the local wrestling club but you're not learning much there. Talk to your Dad and find out how to join The Edge Wrestling Club. It's the only Wrestling club in NJ that I know of.

Use the money you make from mowing lawns to help pay for your membership.

You need to Wrestle with those high level kids. You will become like them. You will see Excellence as the norm and you will take your skills to a much higher level, much faster than you can by simply going to "open mats".

Step 4 is You Must Compete More Often.

You don't compete enough and in turn you don't understand how to harness your nervous energy into strength.

You need to compete in the gym, compete in wrestling and also.......

Step 5 is to Join The Football Team.

This is a no brainer. You need to learn to hit people ad learn how to take a hit and get back up again.

Lucky for you, Mr. Wojcik is building a Team of Hammers. You guys will life together in the weight room and you'll be Coached to be a Tougher athlete.

All the sprinting on the field will be great for Wrestling as well. It's going to be a LONG 7 months of Football and then Wrestling, but don't worry, it makes you stronger for sports AND life.

Step 6 is to Train Outside of The Gym More Often.

Those stones in your backyard. Lift them, carry them. Do this year round, Winter included. Train the mind and the body. Training in the cold will teach you to get comfortable being uncomfortable.

Step 7 is to Hit 1 Training a Session Every Week Dedicated Solely to Calisthenics / Bodyweight Training, Jumping & Sprinting.

Since you can bang out pull ups & push ups so easily, you need to intensify your bodyweight workouts.

Get a rope for climbing, add weight to your push ups and pull ups. Perform all types of jumps. Buy 1 of those medicine balls you always see at the sporting goods store and throw it for distance in all directions as well as against a wall in all directions.

Step 8 is to Join The Judo Club a few months out of the year and take a break from wrestling.

Learning Judo will teach you hand fighting and throwing moves that you aren't learning in wrestling. You will also get a break from wrestling which will make wrestling exciting again when you come back to wrestling.

Step 9 is To Learn from Andre The Weightlifter in Isreal.

NOTE: if you read my Encyclopedia of Underground Strength, I wrote about how I met "Andre The Giant" the Summer of 1989.

I had NEVER heard of Olympic Lifting let alone Powerlifting. Andre was a Romanian National Champion Weightlifter who was in Israel.

Knowing what I know NOW, I would have slept on the gym floor to learn from him.

Find an Olympic Lifting Coach and learn the lifts. The earlier you learn these lifts the better.

Step 10 is to Spend Time Training with The Powerlifters.

In the early 90s, Powerlifting was a underground type sport. There would never be more than 5 Powerlifters in any gym, it was all bodybuilding.

Spend time training with these guys in the deep off season. While they take longer rest periods between heavy sets, you can add jumps / plyometrics and calisthenics between yours sets.

Step 11 is To Ditch the Long Distance Running.

Spend time jumping rope, sprinting hills and stairs and swimming at the local YMCA.

NO distance runs at all during the wrestling season.

Step 12 is to Lift Weights Year Round.

Regardless of the sports season, do NOT stop lifting in season.

Strength is the first trait you lose in season and 1 of the most critical traits for your success.

Perform short strength sessions with the basics 1 or 2 x week.

Squats, Deadlifts, Power Cleans, Bent Over Rowing, Presses of All Types, Pull Ups, Push Ups, Back Extensions. These basics are your bread and butter.

In Season Workouts can be as short as 15-20 minutes. A few sets of a few hard reps is magic.

Step 13 is to Have More Fun & Not Take Life so Seriously.

Being intense is all good but you need to be able to flip the switch on / off.

Have fun during practice. This doesn't mean slack off, it simply means put a smile on your face and enjoy the journey, enjoy the process.

Winning is the ultimate goal but experiencing some losses should inspire you to get better. Don't hang on to a loss as it will inhibit your progress.

Learn from a loss, make corrections and then move onward and upward.

Step 14 is to Learn How to Harness Your Emotions and Mindset.

Seek out more experienced coaches and athletes.

Connect with the local College Coaches and see how you can learn from the Coach and the college athletes.

These athletes and coaches have more experience than you do. Learn from them so you can JUMP up the ladder of success vs climbing the ladder of success. This is also known as finding a mentor.

Learn how to harness your mind and emotions from the more successful and experienced competitors and coaches.

If possible, see if you can train with the college athletes during the off season. This will also help you build relations with college coaches, in turn giving you guidance for college which comes faster than you can imagine!

Step 15 is To Compete in College.

When you are in your late teens and early 20s your body and mind are WAY ahead of your high school years. Your physical and psychological abilities are at their peak and that is the ultimate opportunity to put your preparation to the test.

Find a college that you feel at home with. Your coach and teammates will be your second family. Your gut instincts will let you know if this team and college are the right for you.

Don't deny your gut instincts.

Step 16 is to Learn from "Warriors".

Find books that document the journey of Special Forces Military Units and Soldiers. You will quickly change your frame of reference regarding what being tough REALLY is.

Step 17 is to Enjoy Nature and the Outdoors.

Keep up with your fishing, your camping and enjoying the outdoors.

You need times to escape the "normal life" and enjoy being in nature. Training is much more than the physical training, it is also your mindset.

Step 18.......

To be Continued!

This post will be ever evolving......

Till then,

Live The Code 365,

Z

Online Coaching With Zach

Join Team G3 HERE

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How To Organize Strength Training & Program Design That WORKS http://zacheven-esh.com/organize-strength-training-program/ http://zacheven-esh.com/organize-strength-training-program/#comments Fri, 11 Nov 2016 20:58:50 +0000 http://zacheven-esh.com/?p=17738 I've gone through quite the spectrum of program design models, bodybuilding training, strength training, sports performance training and more. Then, after all the ups and downs, the decades of training, you begin to get to a point where you view anything as "training". Depending on where you are in your own life cycle of training […]

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I've gone through quite the spectrum of program design models, bodybuilding training, strength training, sports performance training and more.

Then, after all the ups and downs, the decades of training, you begin to get to a point where you view anything as "training".

Depending on where you are in your own life cycle of training as well as your own goals, I have broken down the how and why of program design to help you dial in your OWN training.

  • How often to train every week
  • Why I advise 3 days / week training
  • How I modify and individualize 3 days / week training for sport athletes, lifters, family men / women and overall busy people
  • How I made gains on a 2 x week program during 1 of the busiest times of my life
  • When & Why you need to find a way to break through and go through a volume training cycle
  • The various farmer walk / carries we utilize in training.

Plus Much More.....

Get some coffee and take notes.

You'll be ready to take action after this Video.

Some of my Favorite & Most Effective Training Splits:

  1. Training 3 days a week.

    - Focus on Lower Body, Upper Body & then a Full Body Day.
    - Be as Active as you want on other days. This can be mobility, Bodyweight Bodybuilding, Sports Practice, Sprints / Outdoors Activities, etc.

    2. Training Monday - Friday.

    - Monday & Thursday are Lower Body Focused. Full Body Lifts such as Cleans & Snatches are categorized into Lower Body Training. Farmer Walks of ALL types also categorized here. Squat and Deadlift Variations are the focus.

    - Tuesday & Friday are Upper Body Focused. Presses of all types, Rowing / Pulling Exercises.

    - Wednesday is a Circuit / Gut Check Day. We do sleds, Kettlebell training, bodyweight circuits, etc.  Usually choosing 5 - 6 exercises and pushing the pace for 5 or 6 rounds or 20-30 minutes of aggressive training.

    Always of importance is to move your body outside of the gym. Be Strong BEYOND the gym.

Questions / Comments? Post below.

For those ready to push through and get Coaching, you can join my online Coaching team HERE.

Live The Code 365,

Z

Garage Gym Gladiators

Join The Team Here

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STRONG Life Ep. 102 – Failure Is NOT An Option http://zacheven-esh.com/ep-102/ http://zacheven-esh.com/ep-102/#comments Thu, 10 Nov 2016 11:11:31 +0000 http://zacheven-esh.com/?p=17733 STRONG Life Episode 102. This is a QnA Style episode here and the overall message in this episode is Failure is NOT An Option. Business, Life, Lifting. If any of this would be easy, everyone would be crushing it, right? Well, as you know, nothing worth having is easy. So prepare to EARN IT. That […]

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STRONG Life Episode 102.

This is a QnA Style episode here and the overall message in this episode is Failure is NOT An Option.

Business, Life, Lifting. If any of this would be easy, everyone would be crushing it, right?

Well, as you know, nothing worth having is easy. So prepare to EARN IT.

That is the Only Way.

I take questions from my Instagram and Facebook and here are the Topics I cover:

- Am I here to motivate you or educate you?

- Do I use eccentric training with my athletes and a throwback bodybuilding story of eccentric training I used back in the mid 90s.

- Is Operation Thunder the business & marketing systems I am using to open new Underground Strength Gym locations?

- How do I implement program design for the athletes while having multiple Underground Strength Gym locations?

- How do you scale your business for growth while trusting other Coaches to be part of the team?

- The next book I plan on "writing" but need someone's help with. Is that person you?

- What do I do when life gets tough? How do I rise up and rise above to keep attacking Life?

- With all the info on the internet, How do I decide on which training methods /  information to implement and which training information is irrelevant?

- How many hours a day did I work when I was starting my business AND teaching compared to how my days look today

- My thoughts on how people choose to learn mostly from the internet compared to the days of Coaches willing to sleep in their cars and travel for knowledge

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The STRONG Life Podcast is brought to you by http://IntekStrength.com

Make sure you subscribe to The Underground Strength / STRONG Life Newsletter HERE.

The info coming through the newsletter is Powerful and much of it is NOT shared elsewhere. Don't miss out and subscribe.

Till the next time....

Live The Code 365,

Z

Train To Be Dangerous

Details HERE

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