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Zach Even-Esh

5 x 5

Building Grit & Mental Toughness in Athletes “Safely” + 5 Training Tips

by Zach Even - Esh Leave a Comment

Mental Toughness. Here we go again. One of the most overused phrases in the coaching world. What is it? How do you help athletes "Get Tough" and why is it even important? Well, being a kid who grew up in the 80s and experiencing countless training styles and coaches, I am smart enough to see the changes and the evolution. And with all this experience comes a lot of mistakes and knowledge. What worked in the 80s and 90s doesn't always work today. As a high school athlete, my coach … [Read more...]

Filed Under: Articles, Live The Code, Mental Toughness, Motivation, Muscle Building, Powerlifting, Strength Building, Underground Strength Show, Videos Tagged With: 5 x 5, art of coaching, coaching, grit, high school strength and conditioning, leadership, lehigh wrestling, mental toughness, prison training, ssp coach, strongest shall survive, tough training, underground strength coach, underground strength gym, wacky wednesday

Barbarian Brothers Strength Training Lessons & Inspiration

by Zach Even - Esh 6 Comments

Lessons & Inspiration from THE Barbarian Brothers. I know that some people will dismiss this information. Others are simply not ready for it. They don't have an open mind yet. For me, with my decades of experience, I have seen a lot and gone through a lot. This gives me a massive pool of knowledge and experience to pull from. So if you're ready, read on. Heck, even if you're not ready, jump in and read on...... The weight room at my high school has been PACKED to the gills since … [Read more...]

Filed Under: Articles, Iron Roots, Live The Code, Mental Toughness, Motivation, Muscle Building, Old School Strength, Powerlifting, Strength Building, Underground Strength Challenge, Underground Strength Show, Zach's Workouts Tagged With: 5 x 5, barbarian brothers, bill starr, german volume training, high school strength and conditioning, hill sprints, mental toughness, mindset, program design, ssp coach, sspc cert, strength coach knowledge, strongest shall survive, vic richards

5 x 5 Strength Training QnA

by Zach Even - Esh Leave a Comment

Where did the 5 x 5 program originate from? Well, it's been around for DECADES. To my knowledge, Reg Park started the 5 x 5 program. As 1 of the strongest bodybuilders ever, and, a man who could bench 500 lbs, I actually NEVER recall reading about 5 x 5 in my teen years. And I read EVERY bodybuilding magazine and a TON of bodybuilding books. I WISH I came across this program in my high school years. I was too busy doing pump up bull shyt. Although I DO recall a kid I used to lift with … [Read more...]

Filed Under: Articles, Iron Roots, Muscle Building, Old School Strength, Olympic Lifting, Powerlifting, Q & A, Strength Building, Strength Coach Business, Underground Strength Show, Videos, Zach's Workouts Tagged With: 1 x 20, 20 rep squats, 5 x 5, athlete training, bench press, bill starr, bodybuilding, dr yessis, high school strength, high school strength coach, nhssca, qna, reg park, squat training, strongest shall survive

5 X 5 Training + Bodyweight Bodybuilding Tips

by Zach Even - Esh Leave a Comment

Yesterday on my IG I shared the above cover and tips on how to use 5 X 5 along with Bodyweight Bodybuilding. Then yesterday afternoon I came across the news that Franco had passed away. It was heartbreaking for me. It hit home for me as Franco and Arnold were heroes to me as a kid. Seeing your hero passing away is crushing. You begin to realize that YOUR time on this earth is also limited. As a kid, I devoured Arnold's Encyclopedia and his Education of a Bodybuilder. Doing so made me … [Read more...]

Filed Under: Articles, Bodyweight Bodybuilding, Motivation, Muscle Building, Old School Strength, Powerlifting, Strength Building, Underground Strength Show, Videos, Zach's Workouts Tagged With: 5 x 5, 5 x 5 workouts, arnold's encyclopedia, bodyweight bodybuilding, calisthenics circuit, center mass bells, deadlift, fat bells, franco columbu, golden era strength, kettlebells, powerlifting, rocky training, supersets, trap bar deadlift, volume training

Safety Squat Bar VS The Straight Bar Squat for Athletes: Strength & Shoulder Health + 3 Week Squat Cycle

by Zach Even - Esh Leave a Comment

Above, Mark Chaillet Squats - Photo from Purposeful Primitive / Marty Gallagher After a recent squat workout with the athletes at The Underground Strength Gym, I began having a more serious conversation in my own mind regarding the use of the conjugate method, more specifically, how often to switch the safety squat bar vs the straight bar for squats with athletes, specifically, high school athletes. I share my thoughts in the videos below and in conversation form which you can also see … [Read more...]

Filed Under: Articles, Iron Roots, Live The Code, Motivation, Muscle Building, Old School Strength, Powerlifting, Strength Building, Underground Strength Show, Videos, Zach's Workouts Tagged With: 5 x 5, bill starr, coop, front squats, garage gym built, garage gym review, get stronger, leg workout, marty gallagher, old school strength, plyometrics, purposeful primitive, safety bar squat, squat cycle, Squats, strongest shall survive, underground strength gym

The Coach’s Eye, Squats & Being AWESOME (At a “Old School” Gym)

by Zach Even - Esh Leave a Comment

Let me take you on a trip through my "coaching brain". You see, I've been training with weights since 1989. in 1988, I began my obsession with push ups. In 1995 I began coaching at a hospital fitness center. I've seen and experienced THREE decades of training and movement which is more than some coaches age. I'm about to share with you a bit of a brain dump after training in a globo gym. If you're a Coach, pay CLOSE attention. If you're not a Coach, pay CLOSE attention to the mindset … [Read more...]

Filed Under: Articles, Live The Code, Mental Toughness, Motivation, Muscle Building, Old School Strength, Powerlifting, Strength Building, Underground Strength Show, Videos, Zach's Workouts Tagged With: 5 x 5, ankle injury, ankle mobility, how to squat, old school strength, Squats, starting strength, the coach's eye, training age

5 SIMPLE (NOT Easy!) Wrestling Strength Training Tips

by Zach Even - Esh 2 Comments

3 days a week I work with the college wrestlers and man, we thrash that weight room! The energy is through the roof and that is an understatement. The culture of what happens with your team is a HUGE key to their success. A dialed in, consistent off season training program is a make or break factor for a wrestling team's success. Unfortunately, most teams don't have Coaches who organize a team plan be it in wrestling or strength & conditioning. The Coach who organizes this aspect of … [Read more...]

Filed Under: Articles, Bodyweight Bodybuilding, Mental Toughness, Motivation, Muscle Building, Strength Building, Success, Underground Strength Show, Videos, Wrestling Training, Zach's Workouts Tagged With: 5 x 5, contrast training, contrast training method, gymnastics training, in season wrestling training, jumps, playground workouts, plyometrics, Squats, trap bar deadlift, wrestling strength training

Volume Training & Science For Maximizing Your Strength & Muscle Gains

by Zach Even - Esh 7 Comments

"Any fool can create a program that is so demanding that it would virtually kill the toughest Marine or hardiest of elite athletes, but not any fool can create a tough program that produces progress without unnecessary pain.” ~ Dr. Mel C. Siff ~ As much as I encourage the basics in training, of equal importance is understanding how to properly organize a training plan so you are able to break through plateaus and make consistent gains in size, strength, speed & performance. After a … [Read more...]

Filed Under: Articles, Live The Code, Mental Toughness, Motivation, Muscle Building, Old School Strength, Powerlifting, Strength Building, Zach's Workouts Tagged With: 20x challenge, 5 x 5, accumulation, conjugate method, dr. mel siff, high volume training, intensification, louie simmons, navy seal challenge, over training, realization, running, sealfit, super compensation, underground strength academy, westside barbell

Bodyweight Bodybuilding QnA

by Zach Even - Esh 20 Comments

My buddy, Uncle Alwyn Cosgrove sent me some questions regarding Bodyweight Bodybuilding, check it out below and please enjoy.... 1) Why did you start dedicating yourself to bodyweight training recently? The BIGGEST changes came from recurring pains and injuries that I eventually couldn't even work around anymore. I had to address those injuries, they were messing up my life and negatively affecting my family. I SERIOUSLY had flash backs of our earliest conversations when you were … [Read more...]

Filed Under: Articles, Muscle Building, Old School Strength, Q & A, Strength Building, Zach's Workouts Tagged With: 5 x 5, alwyn cosgrove, bodyweight bodybuilding, bodyweight exercise, bodyweight training, bodyweight workouts, football workouts, interview, nordic leg curl, pistol squats, push ups, rope climb, training athletes

Power-Bodybuilding Workouts

by Zach Even - Esh 10 Comments

Above, Roger Estep - 1 of the Pioneers of The Power - Bodybuilding Method ___________________ After laying low on training the past month, going minimalist style with low volume & frequency plus chowing down on lots of food lately, I'm gonna put good use to these calories. I felt my body was needing a break coupled with a super hectic work schedule, listening to my body is crucial to staying healthy. My appetite is finally back and my motivation is that of a run away freight train. I … [Read more...]

Filed Under: Articles, Iron Roots, Motivation, Muscle Building, Old School Strength, Powerlifting, Strength Building, Underground Strength Show, Videos, Zach's Workouts Tagged With: 5 x 5, bill starr, chest workout, diamond gym, floor press, gladiator experiment, how to pack on muscle, iron roots, power bodybuilding, powerlifting, roger estep, specialty bars, upper body workout

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