"When you finally decide how successful you really want to be, you’ve got to set priorities. Then, each and every day, you’ve got to take care of the top ones.
The lower ones may fall behind, but you can’t let the top ones slip. You don’t forget about the lower ones though because they can add up to hurt you. Just take care of the top ones first.
In 25 years as a head coach and assistant, I think I might have missed one practice. Why? Because practice is my top priority. A day doesn’t go by when I don’t accomplish something in my family life or my profession because those two things are my top priorities."
- Dan Gable
Whether you wrestle or not doesn't matter.
The best athletes are consistently attacking the goals of:
- Getting Stronger
- Getting Faster & More Explosive
- Getting Tougher / Developing More Grit
- Passionate About Training
- Love The Challenge of Tough Training
- Building Functional Muscle
The training below is a sample from Inside The Underground Strength Gym.
It's insight for you as to how you can attack the style of training that delivers results. NO fads, NO gimmicks.
Follow this workout and post your results, experience, thoughts, etc in the comments section below!
Get after it!
1A) Handstand Holds / Push Ups Against Wall 5 x submax reps
1B) Barbell Zercher Squat 5 x 3 - 6 reps
2A) Wall Bridges 4 x 3 (As shown in Video)
2B) 1 Arm Dumbbell Row 4 x 8 / 8
2C) Ring Push Ups (Add Weight If Possible) 4 x 8 - 12 reps
3) 1 Arm KB Swings x 50 / 50 Each AFAP
Post Your Comments / Questions Below!
Live The Code 365
--Z--
Recommended Resources For Hard Chargers & Go-Getters
Wrestling Workouts / Combat Athlete Training
The Underground Strength Gym of NJ
Kettlebell & Bodyweight Hybrid Training
Training Online with Zach
12 Responses
Great combination of bw and weighted lifts.
Thnx, Kevin!!
Sick workout! brutal &simple!
Great work outs. i am envious of these lads and their strength and agility, I am not up to the hand stands yet but it is work in progress.
Thanks Mate
Mike, try wall walk ups or just HOLD the handstand position! Check http://ConvictConditioningWorkout.com for progressions to this!
Hey Zac, being an old bloke of 52 I find it hard to do handstands as well BUT what I found helpful and do with some clients (including myself) is use the TRX to help get near handstand thus still getting similar responce plus the added bonus of stability/balance practice. Just thought I would share.
cheers
Elton
PS Love your stuff mate!
Yes, The TRX hand walks at ANY angle are Great.
I always regress as needed for our athletes.
As long as you’re working, you’re on the right track!
The workouts are great! Don’t stop posting!
I will get back to posting.
Keep up with the videos via my IG and YouTube for the short clips.
Full Movies inside https://UndergroundStrengthCoach.com
Going to try those wall bridges! Awesome workout!
Thnx, Guys!
Awesome Zach,
Had to sub Deads this time for zercher squats as I did squats days before,
Also did dips (no rings)
had a question on the wall walk ups. Is that to work a bridging progression.
Because if we can do the Stand to Stand version as laid out in CC, where you are standing drop back into a full bridge then right back up for reps)
Should we do those instead of the wall walks?
Thanks Coach
Oh yeah I did three days in a row of over a 1200 burpees each day (multiple sets of 100’s in 5min 45-50sec and 50’s) – that is in addition to BW and weights-Think I need a rest?
Did 300 burps today and BW (5×8 pistols, 5xmax pullups, 5×20 pushups, 3x 10 reps & 4x 1min holds of back bridges, 3×50 vups