Let's finish off the Full Body FREAK Strength Workout with some bodyweight circuit training using chains, shall we? Check it out below: Three Rounds of chins, dips and squats. I used 20 lb chains and increased by one chain each set, 20, 40 and 60 lbs total. Finished the night off with ab work and glute ham raises..... lots of glute ham raises! Drop a comment with your thoughts or questions BEASTS! Peace! Lead from the Front! --Z-- PS: Chains are non rust and freaking awesome, get em' from … [Read more...]
Full Body Strength Workout, Part I – Sandbags, Anvil, Thick Grip / Globe Dumbbell Training
I cranked the tunes. It was one of those days where I needed to break the "rules of strength & conditioning". I had to get away from the science and everything being so perfectly organized. Why? Because in competition and life, when do things go so perfectly as planned? It is very, very rare. I Warmed up.... calisthenics of all types - recline row on the ropes, bear crawls, pull ups, t push ups, leg raises while upright on the dip bar, v ups holding a 10 lb med ball..... Then it … [Read more...]
Get Comfortable Being Uncomfortable
I woke up earlier than normal today. It was tempting to stay in bed, shut off my alarm and just wait until my kids jumped on my bed to wake me up. The temptation lasted all but a few seconds. The thought of even considering to hit the snooze button fired me up and so I got out of bed immediately. The mind often tells you one thing and the body another. You must remember, the mind drives the body. Your habits can make or break you. If I slept in, it would have eaten at me all day and I … [Read more...]
How to Kick Ass in Life AND a Warehouse Gym
There are those who "Get it" and those who simply don't "Get it". Some struggle with how to train athletes, having no system of their own, no time in the trenches and too much time on their ass sitting in front of a computer and in the books, NO Real World application. Some try opening their business and quickly crumble and fall out of "business". Some see adversity and cower away, while others stare it straight in the eyes and keep charging. Some have a laundry list of excuses and very few … [Read more...]
Louie Simmons: Westside Barbell Training Methods, Part I
Article by Louie Simmons There is much talk about training philosophies, methods, and methodologies. It seems everyone has their own, which they devised on the basis of their own experience. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. Have you ever wondered what the author has accomplished as a lifter, a trainer, or a scientist? Did they ever total Elite or field a team of Elites at a national … [Read more...]
The Underground Creed
The Underground Creed I understand that I am different yet will be given no special treatment here. I will go through hell, and there will be no excuses, no turning back once I walk through these doors. if I vomit, that is no excuse to stop my workout. I will get back up again …and again. I will lift heavy and break records. if it’s easy, I will go heavier. I understand that this is a battle, I am here to dominate, nothing less. sitting down … lying down … these … [Read more...]
Mental Toughness Training for Football & Wrestling
A question was sent my way and I pulled it out of the "Mail Bag" :) This question was in relation to why a Football team is looking strong and tough in the weight room, BUT, when they play Football and compete, there is a disconnect. We call this "transfer of training". But, what many Coaches struggle to understand is how to build the mental aspect of the athletes. Check out the video below and drop a comment / question when you're done watching. … [Read more...]
Protected: The Pussification of America
This content is password protected. To view it please enter your password below: Password: … [Read more...]
The Art of Brute Strength & Packin’ on Muscle
Is there truly an ART or a Science to getting strong as hell? Hmmmmm...... Ask Louie Simmons and he will say yes, Jim Wendler will also drop his genius with his 5/3/1 program, allowing him to keep getting stronger....and STRONGER. But, when in doubt, just lift heavy shit with PROPER technique. You can do high sets and low reps such as 12 x 2 reps OR.... try Hellish set - rep paramaters like 5 x 10 on movements such as the Barbell Clean & Jerk, Deadlifts, Kettlebell Snatch, … [Read more...]
Evolution of Zach Even – Esh: From 110 lbs to 220 lbs
Since beginning training 21 years ago I have gone from somewhere around 110 lbs to 220 and at times I've hovered around 228 lbs. My best weight is somewhere in the 204-208 lb range. Back when I started, I was 13 years old, it was 2 weeks before 8th grade was over and I would train in my big bro's room which housed a spin lock barbell and some spin lock dumbbells. Most of our weights were sand filled and I still recall the days of dumbbell benching with sand dropping in my mouth and eyes. I … [Read more...]
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