Last night was a rough workout for me…. as many of you know if you’ve been here for a while, my workouts don’t focus on solely the physical development of strength aspect but largely on the mental toughness aspect and pushing myself to greater heights.

Last night started with about 10 sets of snatches. My body felt like it was on “empty” from the get go. Once I finished my snatches, I told one of my coaches that it’s time for me to crank a “mental toughness” workout. Once I finished that first set of deadlifts I felt as if ALL my energy was sucked out.

Those are the times where you must push through…..

Overall, I was unsatisfied with this performance, the workout should have been completed in half the time, all sets and reps unbroken. BUT….. This is LIFE.

What if you have to go for a day without eating and at the end of the day you encounter a physical confrontation? This is why we say, “Train for LIFE!”

Click here to view the embedded video.

Here’s your workout for today: 04-11-12

1) Snatches from Floor: 3 x 5 reps light weight, 2 x 3 reps medium weight, 3 x 2 reps heavy weight

AFAP: 10, 8, 6, 4, 2 reps

A) Bodyweight Deadlift

B) Push Ups + 20 lbs

C) Pull Ups + 20 lbs

If you need 20 lb chains, get them HERE

Post your comments, weights used, times, etc in the comments section

Let’s DO this!

Train For LIFE

–Z–

PS: Mark your calendars for June 1st and 2nd, the FIRST Underground Strength Conference is going down in NJ. Details to be announced this week.

Recommended Resources

The Underground Strength System

30 Day Trial for Underground Inner Circle

Renegade Diet

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Click here to view the embedded video.

The more I utilize dumbbells & bodyweight for my workouts as well as for teaching others how to use dumbbells & bodyweight exercises the more I realize dumbbells & bodyweight training get NO respect. If you’re looking to develop full body strength using dumbbells and a few bodyweight exercises, check these out…..

I’ve seen people who can throw around a heavy Kettlebell, a heavy barbell, etc but when it comes to a heavy dumbbell…. they’ve got NO control. The dumbbell pushes them around. They can’t distinguish kettlebell technique vs. dumbbell technique…..

Remember, when YOU train, YOU are in charge. Period. End of story.

If the training tool you’re using pushes you around, you need to do the following:

- Reduce your reps, stray FAR away from muscular fatigue.

- Treat Strength as a Skill. Pavel & Dan John encourage this HERE

- Lighten the weight, drop your ego, focus on technique.

Above, Bent Press with 200 lb Dumbbell

If you’re focused on bodyweight training and you’re not progressing or your body sways all over the place during squats, push ups, pull ups…. then do the same as you would with free weights. Treat bodyweight strength as a skill, STOP using bodyweight exercises for a finisher, a circuit, fat loss, etc. Treat your bodyweight training as a strength skill, as many guys do when locked behind bars, HERE.

These 3 exercises using one dumbbell and your bodyweight are a must:

1) 1 Arm Dumbbell Snatch

2) 1 Arm Dumbbell Clean & Press

3) Various Bodyweight Pulling Movements (Pull Ups, Rows, Rope Climbs)

If I was forced to add to the list in a minimalist fashion I’d tell you to work the following exercises:

- push up variations, handstand push ups & various hand walking skills

- jump training (box jumps, hurdle jumps, jumping rope)

- Sprints: preferably on hills or sand, but any flat surfaces work fine just warm up properly

- Leg Raise Variations for abs

Basic and effective.

If you’re always using a barbell or kettlebell for your quick lifts, grab a dumbbell and work the snatch and clean and press.

If you kip during pull ups and sway or use momentum during bodyweight exercises, slow it down and use strict techniques as outlined HERE.

Now, time to train. Less reading, MORE training.

Questions or comments, drop em’ below & I’ll answer.

–Z–

Recommended Resources from This Blog Post:

The Man of Steel Challenge Training Course

Convict Conditioning – Bodyweight Only Strength & Muscle Building

Easy Strength with Dan John & Pavel

Jason Ferruggia’s Minimalist Workouts

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Let me leave you with these 2 videos today…. especially with the new year upon us and all those Bull Shit “resolutions”.

Here’s THE TRUTH: You want something?

Why wait for January 1st?!?! F**K that, DO it NOW.

Check these videos…..

Click here to view the embedded video.

Click here to view the embedded video.

Please take a few seconds and share this out via twitter and facebook.

And, if we’re not connected yet, let’s fix that!

Connect with me on FaceBook HERE

Connect with me on Twitter HERE

Looking forward to seeing your comments

Peace

Live the Code

–Z–

Underground Strength Nation – FINAL chance before price triples, Ass Kicker Go HERE

USC Cert has a few spots left, Action Takers Go HERE

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So, the holidays are here and you might be thinking THIS is the time and excuse to be a fat bastard. Hells to the NO, Kids!

Here is your time crunched, holiday workout. You can hit several of these all week through this hectic time of year.

Crank this simple formula that I LOVE to use:

Beginner / Intermediates can crank a 10, 8, 6, 4, 2 rep scheme

Advanced Lifters go Prison Style: 10, 9, 8, 7, 6…..1

The set up for exercises and program design are simple.

I prefer to do a full body lift coupled with a pull such as the video shown below.

Or…. Upper Body Lift + Lower Body Lift.

One workout your upper body lift can be a pushing movement such as a military press or bench press, next time make it a pulling movement such as a hand over hand sled pull, rope climbs or pull ups.

Another favorite which I’ll be doing through the week is a Bodyweight Bodybuilding Couplet for 10 minutes x max rounds:

A) HandStand Push Ups x submax reps

B) Squat Jumps alternate with Lunge Jumps x 10 reos

These density type workouts were inspired to me via Coach Reeve, who used to perform these brutal couplets for time with a goal set for total sets when he was a college wrestler. Today, he uses them to train Gridiron Gladiators at The D1 Level!

Check out this Holiday Density Workout, using keg clean & press + Mixed grip pull ups…..

Click here to view the embedded video.

Underground Strength Challenge: Hit one of these holiday style Density workouts and post a comment with your workout and how it went. Let’s see who has the most kick ass holiday workout!!

I am psyched to see what you got!

Happy Holidays!

Live The Code

–Z–

PS: Underground Strength Nation TRIPLES in price after the new year. The new audio being added is one of the most kick ass ever.

PPS: USC Cert is around the corner and we have 4 more spots left. Check it HERE

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I’ve spoken often about using the “ladder technique” with bodyweight training, but also with Kettlebells and sometimes with deadlifts as well, inspired by Pavel.

The ladders are a solid way to increase strength, pack on muscle and if used with an aggressive pace, you’ll be burnin’ fat like a mofo, kids.

Here’s how I roll when using ladders with bodyweight exercises:

- I start somewhere between 3 – 5 reps per set

- Add 1 rep each set

- When I can no longer perform a set unbroken (i.e. I get stuck at 15 pull ups) I start over again

- If I am using added weight for the bodyweight workout with ladders, I might perform ladders of 3, 4, 5, 6, 7, 8 and then rest 2 – 3 minutes and repeat for 1 or 2 more rounds.

- If I am performing the bodyweight workout with ladders and NOT using added weight I’ll push the pace more, NOT resting after each exercise OR each round, just keep attacking.

The non stop attack style is very much like the Density Training described HERE.

This week I’ve performed 4 days in a row of some nasty bodyweight workouts, all of them with a different purpose and a different system of organization in place.

But, let me tell you, day after day of dips, pull ups and jump squats starts getting VERY tough, this is where the mind takes over and kicks in, I begin to think of Herschel Walker and his training book as well as wrestlers, grinding it out, being mentally tough and doing what others do NOT want to do, but they still do it, undeterred and driven to constantly achieve MORE.

I understand when my body needs a break but I also understand the need to PUSH my body and my mind, to adapt and overcome, to build myself into a stronger man, a stronger machine.

If I train my body to be pushed, I can get used to being uncomfortable, and as I always say, “Get comfortable being uncomfortable”.

Before I check out, I wanna try and explain where so much of my energy comes from, of course, this is tough to explain in such a short time, BUT, it all goes back to what I learned as a wrestler. The constant training, the commitment, the mental toughness that was built…. We were built into a rare breed of men.

What I learned through wrestling will never be forgotten, and, I am STILL on a mission to become better. I competed a few weeks ago in my friend’s Warrior Challenge and got crushed during the conditioning events, I’m on a mission to change that.

Anyway, check out some wrestling training, you’ll see what is bred inside of us…. to constantly attack.

QOD (Question of the Day): What makes you “tick”?

Make sure you leave your comment below…

And, if you’d like to see my favorite Bodyweight Training Book, check it out HERE or click on the Convict Conditioning Book Covers, Below, for more info on the most kick ass Bodyweight Training Book.

Click HERE to check out The Convict Conditioning Bodyweight Workout

Peace!

–Z–

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Found myself a killa little playground, still in need of finding pull up bars and dip bars that are up HIGH.

We filmed a TON of footage at this playground for the new book, it is gonna be a SIC book, I can’t wait for this bad boy to be unleashed!

Now, although I’ve been cranking LOTS of bodyweight workouts at the playground lately, you might be asking how I train the lower body…. GREAT question, as I wonder the same when I see the BEASTS on the playgrounds, it’s ALL Upper Body work and NO lower body training.

Remember: If you wanna be as strong as a house, you gotta build the foundation (your legs!).

I mountain bike 2 x week now, yesterday I took a solo trek on the mountain bike for about 2 hours in the brutal heat and it felt GREAT. The bike riding is brutal on the legs and great for conditioning.

I also do the bodyweight exercises in the FREE E Book you get when you sign up for My Top 5 Bodyweight Exercises (Top Right, just enter your best e mail).

And.. I have been hitting some light deadlifts 2 x week to keep the legs and back strong. Nothing crazy on the deads, but enough to feel em’.

This week I’ll be busting out my Power Jumper as well for squat jumps, box jumps and broad jumps.

QOD (Question of the Day): Have you put together a kick ass bodyweight workout, full body? If so, drop a comment with your bodyweight workout challenge, let’s see who has the most kick ass bodyweight workout that they have TRULY used (basically, do NOT make shit up and post it as truth, I only want the REAL TRUTH).

Peace

–Z–

PS: Did you pick up my favorite bodyweight training book? If not, click HERE & get it.

PPS: When you attend my USC Cert you will go through my entire progression, regression system of bodyweight training so you can train athletes anywhere, anytime. No need to own a gym to get your training business going, click HERE to take the biggest step towards changing your life.

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Can you use bodyweight exercises for bodybuilding? Can bodyweight training add muscle? Hells to the YEA, SON!!

A lil’ trip down memory lane along with some bodyweight bodybuilding…

Question for YOU: What are your Top 3 bodyweight exercises for building muscle and how you use tweak each bodyweight exercise for muscle building. Looking forward to seeing your Top 3 bodyweight bodybuilding exercises.

Peace

–Z–

PS: The USC Cert is FAST approaching, sign up pronto before he price goes up. See you in The Dirty Jersey, BOOM! Click HERE to be an action taker

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My training, as I’ve stated so often before, comes from my heart & soul. I let my emotions & energy levels dictate what the workout will look and feel like.

But….. this is NOT how I program workouts for others or for my athletes…. I’m talking about how I train myself. Most of the time I simply go by feel, expressing how I feel through strength.

This is another SOUL Lifter workout. It begins with a set of max pull ups and then onto ladder drills of the Kettlebell Snatch, inspired by Pavel.

My self expression doesn’t always come from lifting, but, it almost always comes through movement. That might be skateboarding, mountain biking, running….

Question for YOU: How do your express yourself?

In Strength,

–Z–

PS: I am getting more and MORE fired up as the USC Cert draws closer to Underground HQ. Sign up HERE for a life changing weekend, and NO, you don’t have to be a trainer or coach, you might simply be looking to experience a time and place to help you grow as a person.

No matter who you are or what you do, this weekend will change your life. Psyched to see you!

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The question has been asked MANY times, and, I’ve posted similar to what I’m about to get into.

Check this video as I answer the common question, “How do I Know when I am strong enough?”

The REAL Answer: We can always become stronger or improve performance. Strength is skill / technique, so, adding weight or reps isn’t the only way to demonstrate greater strength.

Check the vid below and then drop a comment with your own thoughts.

What about my Top 10 Bodyweight Exercises? I told you I would share them again.

Click HERE to see them.

And, here is my list of exercises you need to be attacking to build BEAST Strength:

1) Rope Climb 20′ (NO Leg assistance – start on butt finish on butt) Video HERE

2) Push Ups x 50

3) Pull Ups x 12

4) DeadLift x 2 or 2.5 your Bodyweight for 1 rep

5) Dips x 40

6) Handstand Push Ups x 10

7) Run 1 Mile

Wheel Barrow / Hand Walk x 50′

Peace!

–Z–

PS: I’m sharing with you my favorite training resources to help you become “strong enough” and then some. If you want it bad enough, you’ll take this serious and do something about it! Remember: Action is what separates the men from the boys. Make it happen.

BEAST Strength – F**k the gym, become a BadAss in your own garage, backyard or basement

Convict Conditioning – The ultimate bodyweight training regime, for serious strength fanatics

Bodyweight University – NEVER get bored with your workouts again, this is the LARGEST collection of bodyweight exercises for you to use anywhere, anytime, any place.

Gymnastics Rings – The wooden gymnastics rings that are hanging in my garage gym and at The Underground Strength Gym.

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Not everyone wants to powerlift or use strongman training.

Not everyone wants to throw heavy shit on their back or rip heavy shit off the ground.

Hey, I can understand that AND respect it. I KNOW strength can be achieved through bodyweight workouts only.

Working on all types of pull ups, push ups, jumps, animal movements, squats, lunges, sprints and more….

The body doesn’t get banged up or beat down. The mind stays fresh. The body must stay lean in order to develop proficiency on the bodyweight drills. A fat, out of shape man might be able to deadlift or squat a heavy single, but, he can NOT climb a rope, sprint 400 meters, bang out 50 push ups, 40 dips or 20 pull ups.

Bodyweight training and a tight diet = agile, mobile and hostile.

Check these Navy SEAL Training Tips from ex Navy SEAL, Brad McLeod.

Click HERE to become a BadAss.

–Z–

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