The Blog of Zach Even – Esh » alwyn cosgrove

Bodyweight Bodybuilding QnA

admin — Sun, 30 Oct 2011 02:55:24 +0000

Posted by Zach Even-Esh on Sun. Oct. 30th, 2011

My homeboy, Uncle Alwyn Cosgrove sent me some questions regarding Bodyweight Bodybuilding, check it….

1) why did you start doing bodyweight training ?

The BIGGEST changes came from recurring pains and injuries that I eventually couldn’t even work around anymore. I had to address those injuries, they were f**ing up my life and negatively affecting my family.

I SERIOUSLY had flash backs of our earliest conversations when you were coaching me in business and you asked me what the value of my day is when I am with family or if someone wants to take me out for lunch to talk business.

Your answer was, ‘There is NO price tag anyone can put on your time with family”, in essence, while I was gung-ho and you told me that I had to realize that the MOST valuable things in life are family and health.

It REALLY hit me when I started having trouble being able to do everything I wanted with my kids, due to my health. Without my health, everything else went to shit. It PISSED me off, and left me with a knot in my stomach.

The last injury that was the straw that broke the camel’s back was my shoulder. The shoulder was sooooo f**ed up it caused pain and injury to the pec and I couldn’t even do a push up without massive pain.

It’s amazing that NO matter what area in life you look at, pain and love are the 2 most powerful driving forces that will push people to take massive action. I was used to managing and dealing with aches and pains since I was 14 and started wrestling. We were taught to deal with it, head down, keep charging, no complaining.

But once it affected my family, I began aggressively seeking the help of a few of our close friends and colleagues to help me get better. I also had to to do what I do best, which is use myself as a guinea pig, so I began implementing my own experiments with regards to getting healthier and looking back I seriously wonder if this time in my life with all these injuries was a blessing in disguise.

2) What about someone who still wants to do some heavy lifting — can they implement some of the BW routines?

Hells to the YEA! I always tell people, “lifting heavy objects MUST be in my DNA”. When I don’t go heavy it bothers me emotionally. This is why I created an added program inside of ‘Bodyweight Bodybuilding’ called 5 x 5 + Bodyweight Bodybuilding. For me, it’s the program I “graduated” to after slightly over 3 months of strict Bodyweight Bodybuilding.

I like starting with a heavy main lift then following up with predominantly bodyweight exercises, some of these bodyweight exercises might be loaded as well, using things like:

- weight vests

- ankle weights

- weight belt

- powerlifting chains

I don’t think bodyweight training should be limited to the typical methods where the focus is mainly endurance, conditioning and fat loss. I like using Bodyweight for strength, hypertrophy and speed work as well, just like the guys manipulate their barbell ex ercises at Westside Barbell, I wanted to do the same with Bodyweight.

3) I’ve actually used some bodyweight routines as metabolic work with some of our athletes – instead of traditional cardio. Any thoughts on that?

Traditional cardio is old, boring and much less effective compared to using metabolic bodyweight circuits. I love adding sprints or aggressive, short distanced runs to these circuits. The running ALWAYS changes the game and I started using these many years ago when I trained wrestlers from my garage and the local playgrounds.

For a metabolic workout we’ll use movements that involve the same movements from your New Rules of Lifting:

- squats

- lunges

- upper body push and pull

- rotational motions

We add sprints / runs / jumps to the mix as well which intensifies the workout. We go for prescribed time on each exercise, or prescribes reps, sets and / or a time frame.

4) Can you hook my readers up with an exclusive Underground Bodyweight Bodybuilding workout?

Yep, check this one out, it’s what I call a Hybrid Bodyweight Bodybuilding workout where we blend strength, speed, muscle building and conditioning together.

After a thorough warm up involving soft tissue work, you are ready:

1) Run 400 meter AFAP

2A) Handstand Push Ups (or holds) 4 x submax reps (1 – 2 reps in tank, last set = max reps)
2B) Mixed Grip Pull Ups 4 x submax reps (1 – 2 reps in tank, last set = max reps)

3) Bulgarian Split Squats x 20 each leg, 15 each, 10 each (advanced lifters would perform all 3 sets back to back, no rest)

4A) Squat Jumps 3 x 10
4B) Single Leg Glute Bridges 3 x 10 ea. leg

5) Run 400 meter AFAP OR finish with ab circuit

The above workout is challenging and can be modified as necessary for your ability.

If you’re a beginner you can reduce sets, advanced can use a suspension trainer for hamstring curls instead of bridges. Advanced lift ers can also perform the pull ups with added weight.

The variations are endless and I’m a BIG believer in using bodyweight to pack on muscle, NOT just for circuits or conditioning. It’s common for me and my athletes to perform our pull ups with added weight, or squats and lunges using weight vests, etc.

5) Your gym is for athletes only. Can these methods be applied to athletes & have you tested them on your athletes?

Years ago, when I first began train Football players a light bulb went off. The majority of these guys were big AND strong. But they sucked at our warm up: squats, lunges, push ups, etc.

They could bench 315, squat 405 and trap DL 495….. easily. But their ability to maneuver their own body was horrible at best. They skipped the necessary commitment to bodyweight training and were injured on a regular basis.

I decided to FORCE these guys to spend their first 4 weeks without touching a barbell. It was all bodyweight with sleds, sledge hammers and medicine ball training mixed in.

It forced them to tighten up their nutrition and get rid of the fat that was doing NOTHING for them.

For our wrestlers and leaner athletes, we were able to take bodyweight training to a whole new level.

We used bodyweight training for speed and power, added resistance for strength and muscle building and perform density work with push + pull or upper + lower body exercises for strength & power endurance.

We know have athletes who weight over 200 lbs climbing ropes, performing handstand hold & push ups, able to jump, sprint and move like animals. I got rid of the excuses of “I’m too heavy” or “I’m too Big” and began focusing on the fact that we ALL need to be athletic and that means being committed and getting rid of excuses.

Once the mindset is taken care of the results are powerful. Most importantly, our athletes are MUCH healthier and better prepared to compete at a higher level rather than feeling beat up from an overabundance of heavy lifting.

If you’ve got more questions regarding Bodyweight Bodybuilding, drop a comment below.

Peace!

–Z–

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THE Underground Strength Gym – What REALLY Happened?

admin — Thu, 01 Sep 2011 14:18:00 +0000

Posted by Zach Even-Esh on Thu. Sep. 1st, 2011

Soooo…. what REALLY goes down at The Underground Strength Gym? I am often asked….

I am a lucky guy, I won’t deny it.

I LOVE what I do and love it even more when I’m sweating bullets and my hands are covered in rust from old plates and dirt from 450 & 600 lb tractor tires.

As they say though, successful people make their own luck, but what is often forgotten is how they learned what they now know…..

If you’ve been following me for close to a decade, you know I started training ONLY wrestlers, initially, out of my parents home, the backyard, the garage and the local playgrounds.

Check the video below, shot with a digital camera from my garage and the playground down the street.

But who REALLY helped me get me to where I am today…..

Alwyn Cosgrove was fighting Stage IV cancer (which he NEVER told anyone) and took me under his wing like a little brother while fighting for his life, yet he committed to helping me LIVE my life.

I spent many hours on the phone with him, exchanging e mails and exchanging messages via old school AOL instant messenger! I still have our conversations printed out and saved in a 3 ring binder, ha ha, they are EPIC!

I was buying any business course Ryan Lee would release and joined his Mastermind group, called the Elite Inner Circle or Trainer’s Alliance… ha ha, something like that…..

I would call Louie Simmons once a week during my prep or lunch time break while teaching to talk about training MMA fighters, wrestlers and combat athletes.

I would scour Joe DeFranco’s web site day and night to read his “Ask Joe” monthly updates, if you look back a good 6 years or so you’ll see my questions posted

I would catch Jason Ferruggia during his lunch time breaks on AOL AIM while I went home for my lunch breaks as a teacher. I would grill him on how he trained his athletes, where he got his equipment and more…..

I would exchange frequent e mails with Jim Wendler and sent them training articles on a regular basis, often times 3 – 4 articles a month!

Without a gym I cranked training seminars in hotels, other people’s gyms and outdoors, often times with my partner in crime and Kettlebell BEAST, Jason C. Brown.

I spent mornings and afternoons on the phone with my homeboy, Pauly Reddick, dissecting business information and plans of attack to get me away from working from 6 or 7 am until 1 am every night.

I had MANY ups and downs, I almost used my money saved up for a Diamond Ring and guess what I ALMOST did….

I invested $3,000 for 1 hr of someone’s business knowledge and sat inside a Taco Bell with him where the law was laid down as to what it will take to TRULY live my passion.

I NEVER forget where I came from or how hard I had to work to get here, but sometimes I need to step back and see what came about from a passion turned into a life once upon a time dreamed of. The BIGGEST reason I got to where I am today is because of my purpose.

Without purpose, you will have NO passion and there will be NO movement. I am a die hard when it comes to improving our training methods at The Underground Strength Gym because my most important goal, the most deep rooted reason this gym exists is because I understand athletes have a small and short window of opportunity to live their dreams of becoming champion athletes.

You MUST LIVE for what you do, you can’t just LOVE it, ya gotta breathe AND bleed it 24/7/365….

I KNOW the pain like no other man of what it means to lose over and over again, miss out on golden opportunity and have a life of pain.

I will fight tooth and nail to improve these training methods because the MAIN reason why The Underground exists is because of my athletes and because of YOU, those who follow The Underground movement and “live the code”.

You can’t REALLY know what goes on at The Underground from my videos. That just ain’t the answer or the truth, it’s only bits & pieces of the passion and the power that runs through this small warehouse in Edison, NJ.

For the many Coaches & Friends who have stuck by me and helped make this dream a reality, I am grateful. Most of all, to my athletes and their supportive parents, you guys are what REALLY make The Underground tick. If I didn’t own this gym and have the opportunity to work with YOU, I would likely be dying a slow death on the inside.

I will ALWAYS give my best to Undergrounders here and around the world.

BIG things are coming and I am working like a MadMan to bring them to life, in a very short time period those “BIG things” will be announced and ready to unveil, so stay with us. Undergrounders gotta keep reppin’ and livin’ the code.

Peace!

–Z–

PS: My mentor, my homeboy, Uncle AC has released his personal blue print for his success as a gym owner (Uncle AC’s gym is the most profitable gym per square foot in the country), it’s available for 1 more day, check it HERE.

PPS: The USC Cert is hittin’ Edison for probably the last cert of 2011. The $300 savings plan and EZ payment plan ends soon. Click HERE for details.

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Tire Flippin’ at Lift STRONG 2011

admin — Tue, 05 Jul 2011 11:42:54 +0000

Posted by Zach Even-Esh on Tue. Jul. 5th, 2011

LOTS more video footage to come!

We raised approximately $3,600 and this was our BEST turn out with the BIGGEST donations.

I am beyond GRATEFUL!

Thanks to all who attended and special thanks to the man who brought Underground to life, Alwyn Cosgrove!

100 % of our proceeds were sent to The Leukemia & Lymphoma Society, they were happy

Peace!

–Z–

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Lift STRONG Fundraiser 2011

admin — Wed, 08 Jun 2011 02:22:36 +0000

Posted by Zach Even-Esh on Tue. Jun. 7th, 2011

It’s time, and I want YOU to help.

The way to register is to FIRST, watch the video below.

Next, if you want to compete, drop a comment with your FULL name as well as the category you will be competing in:

- High School Light Weight (160 lbs & under)

- High School Upper Weight (160 lbs & over)

- Open (NO weight class)

NOTE: If you are under 18, your parent must come to sign the liability waiver.

Watch the Video and drop a comment with your FULL name & category to REGISTER!! BOOM!

After the event we will be kicking back, grilling hamburgers & hot dogs so make sure you stick around. If you wanna throw anything else on the grill, BRING it!

There will be VERY UNIQUE prizes for those who WIN their category as well as special gifts from our sponsors for those who place Top 3.

I know, I know… this isn’t about winning, it’s about paying it forward and giving back, BUT, I’d be remiss if I wasn’t rewarding those who WIN their category or place Top 3 and busted their tail to make it happen.

ALL competitors get to eat on the house

I want us to ALL have an awesome time and raise LOTS of $$ for The Leukemia and Lymphoma Society.

This event is VERY near and dear to my heart, I get emotional when the event goes on and want to thank everyone in advanced for making it happen.

I want to see LOTS of competitors coming together. This is our 4th annual Lift STRONG, looking forward to seeing you at The Underground on June 25th. We start at 1 PM sharp so please arrive early!

To Register, drop a comment with your full name and the category you will be entering. If you need liability waivers sent your way please e mail me.

Your donation is to be given on the day of the event, check or cash. Checks are made payable to The Leukemia & Lymphoma Society. The minimum donation is $40 with an option to donate more.

Thank You Sincerely

See you on June 25th!

In Strength,

–Z–

BIG THANKS for Our Lift STRONG 2011 Sponsors Who Have Sent Gifts!

IronMind

Stronger Faster Healthier

Firebreather Athletics

I AM UNSCARED

CrossFit Endurance

Under Armour / Mark Fitgerald Canada

Muscle Maker Grill of Edison, NJ

SICFIT

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Who Just Won the Underground Strength Coach Certification!?!?

admin — Thu, 03 Sep 2009 17:40:05 +0000

Posted by Zach Even-Esh on Thu. Sep. 3rd, 2009

I have been posting to this Blog for well over a year now.

There are a few names I recognize from the comments, and there is 1 who is ALWAYS joining in on the conversation, asking questions, dropping comments, showing his genuine interest and passion to learn and succeed.

So, while driving home earlier today, I decided I want to reward this person as best as possible….

with a FREE Underground Strength Coach Certification (Valued at $1,500)

Perhaps, once again, we can call this “Pay it Forward”

Never heard me talk about “Pay it Forward”? Watch below….

I have mentioned this before, I will always Pay it Forward, somehow, someway.

In the past, I held an essay contest offering a scholar award to attend The USC Certification for free.

I got pretty f**ing pissed off, when, after announcing the 2 recipients, 1 of the guys who did not get accepted complained and e mailed me stating that he too should have composed a sob story about how he lost his job and his family is in jeopardy.

Ironically, or maybe NOT so ironic, he complained when he was enoucraged to become a member of http://UndergroundStrengthCoach.com (a measly $12.95 / month), to invest in his education and to contribute.

I guess some people can’t help it, they’re just assholes plain and simple.

I am not holding any contest this time around, not have I ever alluded to what I am doing now.

In a nut shell, I hate assholes

So rather than hold a contest and deal with assholes and complainers, I decided to do whatever I wanted to do to avoid the noise of complainers, whiners and cry babies….. oh, and assholes

So, without further adue, let me announce the man I think has been REALLY Kicking Ass like Bruce Lee and contributing to the Blog and shows true, genuine, hardcore passion to succeed.

His name?

Christopher Reed.

Chris, anytime you wanna come to the Dirty Jerzee and kick ass for a full weekend of training, business, life lessons and plain ol’ kick ass times, you’re invited.

Feel free to bring 2 guests with you

You can Pay it Forward by helping out 3 people yourself.

And the 2 guests your bring, of course, they must also Pay it Forward, helping 3 more people.

Our Underground Strength Coach Certification dates are linked HERE - Choose the one you like or await until further dates

Let the Pay it Forward cycle begin….again

Peace Bruddahs!

–Z–

PS: Comments or questions? Drop em’ below, and of course, the 1 and only rule, NO Assholes

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Joe DeFranco Reveals Lost Secrets of Strength

admin — Thu, 13 Aug 2009 02:16:20 +0000

Posted by Zach Even-Esh on Wed. Aug. 12th, 2009

Next Tuesday, Joe DeFranco and I will be releasing our last Lost Secrets of Strength Seminar on DVD, along with a KILLER Bonus Audio on CD – the entire seminar reveals our most effective training and business strategies.

People flew in from around the world to attend and invested a lot of dinero and time with all their travels and time included. To protect and respect those who busted their ass to make it happen, Joe and I will release 50 copies each, and we are unsure if we will re-release this seminar on DVD – CD.

Check out Joe DeFranco on video below, revealing his top methods regarding program design and athlete training. Drop a comment after you watch this bad boy.

Joe was the first Coach I invested in for coaching. Ironically, about 5 years later we’re working together. But I understood something VERY, VERY important: To become the best you must learn from the best. I knew that I wanted to be where Joe was and do what Joe was doing.

You MUST invest in your education if you want to be the best.

This is why I have invested heavily in learning from guys like Joe DeFranco and Alwyn Cosgrove.

The learning never ends, which is why I continue to make BIG strides in my business and my training.

Soon, you will have the chance as well. Next Tuesday, The Lost Secrets of Strength will be released – as always, Go Getters and Action Takers will rise to the top.

Drop a comment with your thoughts, comments and questions.

Peace!

–Z–

PS: I unleash ALL my training and business secrets at my USC Certifications. Your investment will come back 10 fold IF you take Aggressive Action.

The USC Certification is right around the corner. If you want to WIN, then step up and make it happen!

August USC Certification: http://zacheven-esh.com/1DayCert.php

September & October USC Certificaitons: http://zacheven-esh.com/coaching.php

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Lift STRONG Fundraiser – The Strongman Log

admin — Mon, 13 Jul 2009 17:40:36 +0000

Posted by Zach Even-Esh on Mon. Jul. 13th, 2009

Part II of the http://LiftSTRONG.com fundraiser, the strongman log!

High school bruddahs rocked the 100 lb log and college athletes cranked the 160 lb log.

Check it and drop a comment, thought, question or random anything

Soon it will be time to tone down the strongman training we do and get away from all the beatings it can give the body.

Football season is around the corner and our Gridiron Gladiators are ready to run through their competition.

The time is NOW.

Make it Happen!

Peace!

–Z–

PS: Tonight, at midnight, The Truth About Quickness is ON! If you snag a copy from my link, forward it my way and I’ll send you a FREE copy of http://GripExperts.com.

I want you man handling and running through people – Strong AND Fast as Hell, a lethal and powerful combination.

PPS: Save THIS Date ==> AUgust 22nd. I will be holding a special, 1 day Underground Strength Coach Certification. It will be solely focused on training, not Business like the 2 day certifications. Attendees will also have the option of stopping by Friday afternoon to see how I run the Underground Strength Gym. If you want in, e mail me and I’ll get you squared away.

My E Mail: ==> UndergroundStrengthCoach @ Gmail.com

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Lift STRONG Fundraiser – The Tire Flip

admin — Sun, 12 Jul 2009 12:54:24 +0000

Posted by Zach Even-Esh on Sun. Jul. 12th, 2009

Let the games begin.

Here is the beginning moments of The Lift STRONG Fundraiser, and yes, there will be MORE footage to come!

You saw high school athletes, collegiate athletes and NJ state troopers competing in the above video, tearing it up.

This was an AWESOME event and together we raised $ 1,476 – ALL of which went towards http://LiftSTRONG.com

I would love to see all gyms and strength clubs holding some form a fundraiser every year going towards a foundation of their choice which helps do good in this world.

Would love to hear your comments so feel free to post them below or ask your questions bruddahs.

Peace!

–Z–

PS: A few BIG announcements and happenings here at The Underground HQ:

1) The first ever USC Gym License is going down this weekend, July 18 – 19, you can still sign up & I suggest taking action FAST before your territory is taken! Sign Up HERE

2) In a few days I will announce the special, 1 day Underground Strength Coach Certification, set to roll for Saturday, August 22nd with an optional Friday afternoon drop in to see how I run the biz and train with my athletes! This will go FAST so watch your e mail closely!

3) The Lost Secrets of Strength Seminar w/Joe DeFranco and I was off the hook and it’s about to be ready, hot off the press, for YOU! Limited to 100 copies or 5 days availability, and then I’m taking this bad boy down! Stay tuned – it’s jam packed with the best of the best in training and real world biz information, reserved ONLY for Serious Strength & Conditioning Coaches.

PPS: There are extra dates listed for The USC Gym License at the bottom of this page and you can secure your spot ahead of time, click HERE and check it out!

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Lift STRONG Preparation – Gladiators Only!

admin — Wed, 01 Jul 2009 13:44:01 +0000

Posted by Zach Even-Esh on Wed. Jul. 1st, 2009

This Friday we will be holding our annual fundraiser, ‘Lift STRONG’ – everyone is invited to watch and support, our athletes will be competing and battling to say the lives of others.

It will be a WAR come this Friday, make no mistake about it.

If you would like to attend, it would be great if you also made a small donation so we can add to the support we will be sending to The Leukemia and Lymphoma Society.

Take a look inside The Underground as our Gladiators prepare for Battle….

If you are new to the Blog, take a look at some of the previous posts made here regarding “Lift STRONG” and “Alwyn Cosgrove”.

You will learn exactly why we do what we do.

Drop a comment or question below.

And hey, lemme know whatcha think of those BAD ASS Gladiator trophies!!

Looking forward to seeing your comments bruddahs and sistas!

Peace!

–Z–

PS: If you’re not in the area but still want to support us, check out http://LiftSTRONG.com and make it happen!

PPS: We still have space available for The Underground Strength Gym License. Yesterday, territory was secured in Oklahoma and Michigan! Will you be the NEXT bad ass to go Underground? Click HERE and make it happen.

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Who Do I Owe 99.9% of My Success to?

admin — Tue, 07 Apr 2009 02:52:52 +0000

Posted by Zach Even-Esh on Mon. Apr. 6th, 2009

Please read this letter in its entirety.

If you have know me for some time, you’ve heard me speak about this guy, who I had never met in person before, yet he took me under his wing like a little brother, or, like he was my Uncle taking me under his wing.

Not sure what it was, but the guy thought I was alright, and I was sincere and genuine, and he saw I was super passionate about becoming successful and helping others by sharing with them what I do.

We exchanged e mails frequently, and one day our e mails became instant messages, and from there, it became a phone call….a 4 hour phone call.

This guy was doing something called “Pay it Forward” – because when he was an up and comer, everyone he asked to help him turned him down.

Our four hour phone call layed out the foundation and the blue print for my business.

Yes, I am serious, those 4 hours shot me to the top ASAP!

The shocking thing about this was that the entire time we were on the phone, I didn’t know that my friend was taking away his rest time to chat with me.

Why did he need to rest? He had tubes sticking in and out of his chest from plenty of angles, and he was going head to head, toe to toe with Stage IV Cancer.

Yea, you think you’re tough – you ain’t shit compared to this guy.

The man’s name is Alwyn Cosgrove – man or machine, not sure which he is, but this guy is beyond what my words can describe.

Whatever I try to say or do doesn’t mean or amount to 1/100th of a fraction of what this man has done for me.

In fact, if it wasn’t for Alwyn, you and I would probably not have the relationship we have. I would not have this Blog, my gym, or the knowledge to spread my wisdom your way.

Alwyn has left a legacy inside of me.

In addition, he has helped spread the knowledge and passion that has allowed him to be successful.

More importantly, he has followed the adage of “Pay it Forward”

Every year I run a fundraiser called ‘LIFT STRONG.

It was created by Alwyn, just like Lance Armstrong has LIVE Strong.

There is also a CD Rom of approx. 800 pages with AWESOME strength and conditioning articles.

100% benefits The Leukemia & Lymphoma Society.

If you could, please Pay it Forward and picking up 1 copy of http://LiftStrong.com

Please spread the word by sharing this link or Blog Post or doing anything you can to spread the word of http://LiftStrong.com

In Strength,

–Coach Z–