Ken Waller, a Golden Era Bodybuilder who was built like a brick shit house. Not only did he Look STRONG. He WAS STRONG!
One thing you'll notice about this generation of bodybuilders, LEOs and even athletes.....
They are NOT built with that look of strength.
They are too concerned with details that don't matter. They want the perfect training program where everything looks perfect.
Side raises instead of Military Press.
Glute Med isolation instead of SQUATS.
Pec Deck instead of Weighted Dips.
I recall seeing State Troopers who were 6 ft plus on the regular and looking like they could destroy you with their hands. When I was in Undergrad there was a state trooper finishing his undergrad and we had a class together.
He was 6'8"! He was always in the basketball gym early jumping rope, doing calisthenics and shadow boxing. I remember after class giving him a ride to his car and he had to push the seat all the way back and sat sideways because his legs were pressed against the dash.
His look alone gained automatic respect from me. He was the type of guy I could see a mile away that I would NOT want to f--k with!
The gyms I trained at always had a lot of cops and state troopers smashing weights. These guys, even the "older" guys, were STRONG. They looked imposing. I had automatic respect for them on their appearance alone.
The case for MANY of the athletes of today seems quite different. If I see them in a local gym they are so busy checking their phone they are barely breaking a sweat in between sets of half squats and machine work. I've seen guys laying down on a bench between sets and checking their phone. They don't even get OFF the bench!
They are too worried about texting, air conditioning, talking with friends at that perfectly nice gym and checking instagram.
How can you get Strong and Tough with this comfortable environment? The answer? You do NOT & Can NOT get strong in a comfortable environment.
Perfect workouts don't exist. You do NOT need perfect. You need WORK!
Worrying about that isolation exercise you watched on YouTube will NOT replace squats, deadlifts, cleans, presses, chins, dips and sprints.
The key is to eliminate the useless and find the power and beauty behind the basics.
The Dudes following these perfect workouts and complaining about how a heavy deadlift might hurt your back aren't strong or tough. Not physically and sure as hell not mentally.
They aren't built like brick shit houses, like many of the lifters from the 60s and 70s. And my time as a member of the local gyms from 1989 through the early 200os. 
As I drive around town during the Summer, I see the extra cops they hire. They look like baby faced teenagers. Not an imposing figure to be found. No muscle. Some are fat! How can you protect others, let alone protect yourself when you look frail, weak and / or fat!!??
Trouble always seeks the path of least resistance. Nobody is gonna move out of your way when you weigh 140 lbs or if you're fat without an ounce of muscle. If this is your case, you'd better an expert in BJJ or Muay Thai.
Case in point......
I was stuck in some traffic on the ramp for a small highway. I was about 8-10 cars back and waiting patiently. I stepped out of my car after 3 or minutes and saw a truck NOT moving. I walk up front and a lady tells me the 2 front cars were in a fender bender, she tried to ask the guy to move and he replied, get the f--k back in your car, lady!
I told her I'll tell him to move. Now, I do NOT see myself as an imposing figure but "normal" people who see me might think so.
I see the guy out of his truck and I told him.... Sir, you've got to move over, you're backing up traffic. By now, the cars were backed up 20 deep behind me. He replied, Dude, it's not my fault, what do you want me to do?
I told him, Move over 2 feet so we can pass you!
He got in his car and moved!
He didn't get loud with me or argue.
If I was a baby faced 140 lber or looked fat and weak, forget it, I'd have NO ability to get him in his car.
When I see these cops, here's what goes through my mind.....
Put some MUSCLE on Your Body!
Train 3 - 4 x Week like a Gladiator.
Here's a Sample Week of Gladiator STRONG.
Cops / LEOs / First Responders MUST do the Basics of:
- Sprints
- All Types of Carries / Farmer Walks Using Traditional and Odd Objects
- All Types of Calisthenics ala Bodyweight Bodybuilding.
Cops MUST have the ability to Sprint.
Pull Ups, Push Ups, Jumps, Lunges - These are ALL crucial in developing strength and the ability to grapple with someone who is getting out of control!
The cops that are fat are gonna have to dial in their eating and overall lifestyle.
Pack your meals to work.
Get a Coach! Train in a facility like The Underground Strength Gym so you are coached properly AND in an environment that excites you. You MUST train in an environment that makes you better. An environment that does NOT allow you to be mediocre. Cops MUST train to be Dangerous!
When my buddy Mark Bell said, "You might as well be a savage....", He was dead on.
Be a Savage in life and lifting.
Don't train for all show. Train with a purpose. Train for LIFE!
Here are some videos of how you can start pushing the envelope of the normal gym settings and start "Training for Life".
Don't complicate your training, especially those of you in Law Enforcement who have to deal with erratic work schedules switching back and forth from night to day shift.
My good buddy who I've trained with for over half my life has never strayed from The Underground Strength Method. His results speak for themselves.
When we train together it's plenty of supersets, like Ken Waller and the Golden Era Bodybuilders. Once a week it's training in circuit fashion to really push the envelope both physically and mentally.
It reminds me of training I heard about from Bob Gajda, 1 of the few bodybuilders who ever defeated Sergio Oliva, The Myth! Bob popularized PHA Training, aka Peripheral Heart Action Training.
Here's our recent Circuit workout, aka Gut Check workout:
5 Rounds of:
A) Sled Drags / Sled Pushing
B) Any Carry (Suitcase Carry, Thick Handle DB Farmer Walks, 100 lb Med Ball Carry, Keg Carry, etc)
C) Push Ups or Dips
D) Pull Ups or Recline Row
After 5 rounds of the above, we went on our own and did a mix of the following:
A) Various Ab Work
B) Hammer Curls
C) Rear Delt Work / Upper Back Rowing & Pulling
Nothing fancy but we did WORK!
Ultimately, that's what you gotta do. DO THE DAMN THING. DO. THE. WORK.
Live The Code 365,
Z
Online VIP Coaching with Zach
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have a plan and stay focus, always looking for mentors and motivation, enjoy every second of “Pain”
When I train, it’s a mental battle to push myself to the next level. Not that I like to throw up, but I have to get it in my mind that it’s ok if I blow chunks. The funny thing is I never get sick, but feel like I’m going to. Pushing myself and fighting the tendency to want to pull back expands my comfort zone.
Push yourself in one area of life and you have evidence you can do it in other areas.
Note: I don’t suggest this for every workout, but periodically it serves as a reminder to know YOU CAN!
Stones and tires! Lift, carry, flip! I like training complexes(like your recent interrogation with a modern day Boudica-that is a compliment).
Train to be explosive and brute strong. I have competed against guys that looked like beasts, but couldn’t flip a tire, pull sled or pick up a stone.
Keep it basic, but push hard!
AND take care of your body-mobility, nutrition etc.
Good Stuff!
Interesting this topic just came up in discussion amongst us older and aged Undergrounders. We laugh about the current pictures you see used to promote “supplements” by todays body models (PED jacked body pumpers). We remember the early 70’s when the body builders were brutally strong (even if they took dianabol and winstrol). You could tell they were strong by the thickness and density of their connective tissue compared to their relative muscle mass. You could also see this type of strength in tradesmen, like framing carpenters, bricklayers, steam fitters, glazers, iron workers and construction workers. It takes years and consistent training to build that connective tissue strength. Good to see training going back towards bodyweight movement and away from machines and chasing the pump. Build strength the muscle will follow.
Stay Strong.
For me it is about constantly pushing to maintain the “kill or be killed” mindset. I constantly remember that someone else out there is pushing as hard or even harder. For me that means throwing a 90lb ruck on and going twelve miles in the heat or rain; pushing out that extra mile or dropping those extra seconds on my runs. By pushing myself through conditions other would not even step out in, or putting the extra time in at the range or gym, I ensure that I keep my edge sharp!!
I always love how it all comes down to raw strength. Just being able to get in and get sh*t done. Thanks for the reminder Zach.
I train Jiu-Jitsu, lift weights, eat clean, competed in strongman contest (at 195#) and compete in spartan races. Combining all of these into my life has made me a rare breed where I live. Most people my age or younger think I’m crazy but I tell them I would rather be busted up when I’m older and have stories to tell, than walk around and have nothing to tell. Right now I’m pushing my mind to compete in a 14 mile obstacle race in November. I’m not worried about my strength or even the running part. I”m more worried about my mind giving out so I’m trying to strenghten my mind. Most people don’t understand that.
What makes us different, a rare breed, eat clean about 90% of the time and you will be a rare breed, move without breaking a sweat and you’re a rare breed, train (in anything) and you’re a rare breed. Don’t be lazy and you’re a rare breed.
I have competed in Olympic weightlifting all my life (world, European, Olympic games etc) I still train for fun at 45. now helping coaching at a crossfit gym I now vary my training dragging things flipping tyres all round fitness now the variation makes it fun still do the odd power clean or snatch too.
Savage Strengh—-
My boss, who is the supervisor at my steel mill has worked there for roughly 17 years. Since he was 21 year old. You can tell the dude is strongggg just by looking at him. You can tell he’s put in time in labor.
Personally, I’ve used kegs—and steel bars for savage strength. But to build savage strength is more of a mental game than it is physical. Only the hard men—can truly build that type of strength.
Now back to my boss—-he JUST recently started working out. Like a typical dude, he hit his guns first. Not surprising. What IS surprising is that he did three sets of 10 reps using a pair of 80lb dumbbells with strict form. And that was only the beginning of my shock factor.
17 years of labor in the steel mill. Nuff said.
I do the Murph every Sunday and try to beat my (PR) doesn’t always happen but it is not because I didn’t try. I do out of the box stuff like #500 deadlift for 50 reps one at a time on a you go I go with my training partner. And every month I do a challenge ala Sealfit. Last month it was 500 burpee and 500 Pullup for time (1hr50min). Just get comfortable being uncomfortable right Zach.
Peace.
Jim T.
Jim U r a fuckin savage brutha!!
I have two remarkable coaches and I listen to them. I train with good people who are supportive, positive, and push as hard as I do. I have a stressful job that I love but I see what is has done to others. I am 45 and while I am hitting a 565 PR on my deadlift I have friends my age with knees and shoulders and elbows that don’t work. I see the commercials for Viagra, Cialis, low testosterone, and disability insurance aimed at people my age and THAT WILL NOT BE ME! I need to be strong so I can be the man my family and friends need me to be.
Sounds like there are some tuff men here. Now that the weather here in Ontario is nice I recently made a 200 lb burlap bag of rocks. In two weeks I’ve went from lifting it off the ground struggling, then bear hug it for 60-80′ to being able to ground to shoulder and go 120+ next goal is over head.
I am into something new for me. Being a bigger athlete, (6’4″ 275) Lifting heavy ala strongman powerlifting and the like is pretty much in my wheelhouse so I took to doing something different. I am on a personal mission to do at least 300 Pullups a day for 6 weeks. The goal is to to do 30 deadhangs. Once a week (Friday night) I train around midnight. Its something mentally armoring to be up training when everyone else is sleeping
Stay Strong
Sometimes I practice low kicks on a wooden log hanging vertically. Hurts like shit but your shins get almost bulletproof overtime. You don’t have to worry about getting your low kicks blocked, cause the shin won’t break anyway. How’s that for being savage?