Training doesn't need to be complicated to be effective.
I will be hammering this home BIG time at my up and coming STRENGTH Seminar with Travis Mash (Details HERE).
Growing up in the 80s and 90s gave me insight to the times of YMCA weight rooms filled with York Barbell Equipment.
I got to see a state championship Football team crushing the basics while playing The Rocky IV soundtrack day after day.
I saw my Wrestling Coach doing 10 sets of squats every time he trained legs, 5 sets of back squats and 5 sets of front squats.
I trained in a Bodybuilding Gym and saw guys doing deep squats with 495 while wearing jeans and work boots, other guys doing rack pulls inside a York Isometric rack with 6 plates for reps. These were bodybuilders, NOT powerlifters.
Owning multiple gyms has given me insight into the fads and gimmicks. High School kids come to me from other gyms and they've been put through the ringer of ladders, cones and 6 week camps.
I WISH I could transform you in 6 weeks but the TRUTH is that training and progress is a NEVER ending journey. When you stop lifting you get weaker. To keep getting stronger the basics will always deliver.
THAT is the beauty. Simplicity rules. But...... You MUST be intense in your training. Consistency, Discipline, Dedication both in the gym AND in lifestyle make the best recipe.
Here's a Few Sample Workouts From Myself & Various Athletes
My Own Training:
1A) Landmine Press 5 x 5
1B) 1 Arm Row 5 x 5
2) Safety Bar Squats 6 x 6
3A) Pull Ups 3 x Max
3B) Push Ups 3 x Max
1) Vacuum The Gym supersetted w/ pull ups & Kettlebell Farmer Walks 5 x
2) Vacuum more + Bent Over KB Rowing 5 x
3) Bent Over Row w Trap Bar & Straight Bar 3 x each
4) Snatch Grip Deads 10 x 2
Today's training was interesting: 1) vacuum gym supersetted w pull ups & #Kettlebell Farmer Walks / 2) vacuum more + bent over KB Rowing / 3) bent over row w trap bar & straight bar (#IAintGotTimeToBeWeak ) / 4) Snatch Grip Deads 10 x 2 / 5) sumo Deads 10 x 2 / When you get older NOTHING gets easier. You gotta FIGHT for gains. / #FightForInches #Deadlift #UndergroundStrengthGym #StrengthCoach #STRONGLife @undergroundstrengthgym @undergroundstrengthgym @undergroundstrengthgym
5) sumo Deads 10 x 2
Athlete Workouts at The Underground Strength Gym
1A) DB Snatch 6 x 2 / 2
1B) Various Jumps 6 x 4
2A) Box Squats 6 x 3 - 6 reps
2B) Various Carries (Kegs, DBs, KBs, etc)
3A) Sleds 3 x
3B) Back XTs 3 x 10-15 reps
4) Grip / Abs 5 x
1A) Pause Bench Press 5 x 2
1B) DB or KB Row 5 x 5
2A) Swiss Bar Military Press 4 x 4
2B) Various Carries
3A) Sleds 3 x
3B) Iso Hold DB Side to Front Raises 3 x
3C) KB Triceps Extensions 3 x
4) Grip / Abs
Things you don't see on paper / video, etc.....
I feel the warm up I take the athletes through is perhaps the most important part of our training.
The speed work, the jump training, the "core" work, agility training, sprint work, gymnastics drills, etc.
I am not training athletes to lift heavy, be strong and be done.
Moving like an athlete is the most crucial part of our training. And at the same time, our weakest kids do NOT move so hot, so guess what this means? That's right, focus on attacking the basics to get them stronger.
We're ALWAYS working on speed. Move those weights with proper technique first & foremost, then, move the weights with speed.
Guess who has the best technique? That's right. The STRONGEST athletes we train have the best technique. Strength is Skill and Vice Versa.
The training I do with The Rutgers Wrestling Team, wow, if we could have a camera that was a fly on the wall your mind would be blown. It is SAVAGE CITY.
I am looking for a Videographer to come and film, preferably at The Manasquan Underground Strength Gym so we can show others how it's done.
E mail me if that's you!
So what does it take to get STRONG?
It takes everything you've got!
Be WILLING to Pay The Price!
Till the next time.
Live The Code 365,