WOW! That John Welbourn Underground Sandbag Challenge busted me up as well as everyone else! Sometimes, you need a good ol' gut check training session!

Some athletes were laying down for 5 - 10 minutes after going ALL out for 30 reps. More videos to come, but first, here is what is to be hit AFTER The Sandbag Challenge.

Bodyweight training tells NO lies.

It shows you if you're too heavy, too fat, too weak, in shape or out of shape. 

If you're training athletes, you need to place a premium on calisthenics / bodyweight training.

If you're a high school coach, don't get caught up in the advanced training you see pros & high level D1 athletes doing.

Can your athletes do pull ups, push ups & sprints with ease?

Can they do full squats, both front & back squat?

Brilliance with the Basics!

— Zach Even - Esh (@ZEvenEsh) May 28, 2023

Big Chow got a wake up call during this Bodyweight Workout and is on a mission to get lean and mean. Being Strong is NOT enough, that's why we call this Strength AND Conditioning.

When an athlete struggles on bodyweight training, the key is to use the training as a source of feedback. This is why the best athletes have and want a Coach. The Coach helps you identify weak areas and when you build your weak areas, you unlock your athletic potential.

There are times when I am feeling the need for a quick workout, or, perhaps I am short on time and the day was extremely hectic, a perfect bodyweight workout is the one shown above, OR, I add some tweaks.

You can See a few bodyweight only workouts below for options when you are busy and still NEED that workout to get your mind right.

Bodyweight Workout # 1: 5 Rounds NON Stop

1A) Mixed Grip Pull Ups x 10

1B) Dips x 20

1C) Squats x 30

Bodyweight Workout # 2: Max Rounds in 10 Minutes

1A) Mixed Bodyweight Pulling Exercises (rope climbs, pull ups, recline rows, etc) x submax reps

1B) Mixed Bodyweight Pushing (ring dips, ring push ups, med ball push ups, etc) x submax reps

1C) Squats Jumps x 10

1D) Lunge Jumps x 10 reps

Now, you have some ammo to train like a BEAST, even if your time is short, it's up to YOU to make it happen.

Make sure you see our resources below and take ACTION!

In Strength,

--Z--

Recommended Resources:

Underground Strength Coach Certification

Bodyweight Bodybuilding