The Underground Strength Coach Collective Workouts From Certified Underground Strength Coaches, Around The World WARNING: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is not meant to supplement, nor replace, proper exercise training. All forms of exercise pose some inherent risks. The editors & publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well- maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a (C) http://UndergroundTrained.com
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Transcript
The Underground Strength Coach Collective
Workouts From Certified Underground Strength Coaches,
Around The WorldWARNING: You must get your physician’s approval before beginning this exercise program.
These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity.
This program is designed for healthy individuals 18 years and older only. The information in this report is not meant to supplement, nor replace, proper exercise training. All forms of exercise pose some inherent risks. The editors & publishers advise readers to take full responsibility for their safety and know their limits.
Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a
substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.
Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including The Underground Volume Training 90 Day Strength & Muscle Building Program.
If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop the movement & consult a physician immediately.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. This publication is intended for informational use only. Zach Even - Esh Performance Systems, LLC & Underground Strength Coach will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information.
All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even - Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble. Fines start at $150,000 and include a possible prison sentence upon conviction.
NOTE: This collection of training programs is NOT hyped up with fancy photos, art work, graphics and crazy exercises. These are programs that work, period. Print this e book out and put them to use. Drop a comment on the forum with your experiences, questions and results. You get our of it what you put into it!
This is a Basic Boxing and General Physical Preparedness Program designed for the Underground Strength Warrior who spends most of his time, or most of her time… training alone… alone in the cold garage.. alone in the dank basement… or alone in the wet, windy, and often frozen backyard… this program assumes that you have access to the equipment needed or that you can make any necessary substitutions.
This is a “no nonsense”, bust your ass, program requiring six days of dedication and discipline each and every week for twelve grueling weeks. The weekly training cycle is made up of two work your ass off days, followed by one easy day. The Cycle is repeated with two more work your ass off days, and another easy day, followed by one active recovery day before the next week starts.
What is presented here is the first four weeks of a twelve week training cycle
Simply because I did not want to bomb Zach with 90 pages of programming. If you would like the full 12 week cycle shoot me an email at [email protected]
Each workout should last between 60-90 minutes depending upon the day and the athlete. If it is not possible to knock out the entire workout all at once, feel free to split it up into two 40-45 minute sessions.. in this event hitting the warm up, explosive movement , and skills evolutions in the morning… followed by the short metcon, strength, and underground finisher in the evening will most often garner the best results. If you have the time to repeat the skills section in the evening as well that would be even better
Each workout within this training program will be comprised of 5-6 different evolutions… these evolutions consist of a warm up, an explosive movement evolution, a short metcon, a strength evolution, a skills/boxing evolution, and an underground finisher/mental toughness evolution. Some workouts will have either a muscular endurance evolution or a ring work evolution depending upon the day.
The sequence of these evolutions is based upon the priority principle and in order to attain optimal results in agility, explosiveness, and strength is equally as important as the actual content. This priority principle also allows us to hit each energy system systematically while
allowing for both rest and recover, again to insure optimal results within each of the three energy pathways. Evolution one brings your heart rate up and loosens up the body, evolution two is completed before fatigue sets in allowing us to gain the most from its inclusion within the program.
Evolution three is designed to spike our heart rate and have us gasping for air.
Evolution four allows us time to bring our heart rate down and give maximum effort to the task at hand.
Evolution five is our skills section and depending on the athletes needs could and should be cycled up and completed before evolution three.
Evolution six is the gut check and designed purely to test our mental fortitude. Its placement at the end of the daily workout insures that we have plenty of strength and endurance to get through the rest of the workout.
Training Evolutions
Warm UpThe warm up is designed simply to get you loosened up and to get your core temperature raised up a bit, it is not designed to gas you out… that is what the rest of the workout is for. We put our agility work and our plyometric training in this warm up for one very important reason, it allows us to train these things while we are most recovered, our goal is improved performance… not simply increased work capacity.
Explosive MovementsExplosive movements are written as 8 x 3 x 75% 1rm This would be eight sets of three repetitions performed with 75% of your one rep maximum. Athletes should be increasing the load with each set. As a general rule the first few sets of every evolution should be viewed as warm up/ramp up sets, but this varies from individual.
Short MetconThe goal of the short metcon is simply to spike your heart rate. Each metcon will last between three and six minutes and will be comprised of one to four movements performed in a circuit for the duration of the evolution.
Strength Movements The strength movement evolution is written as 6 x 3 x 85% 1rm. This would be six sets of three repetitions executed at 85% of your one rep maximum. All lifts in the Strength Evolution should be completed in a superset fashion i.e. deadlift x3 reps, overhead press x3 reps, standard grip dead hang pull ups x3 reps… for 6 total rounds… as a side note all pull
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ups prescribed for repetitions of less than six should be weighted pull ups I will leave the loading up to you but obviously we will load less on a three rep set and much more on a single rep set…
Skills Practice/Heavy BagAll of the skill work in this program is based off of basic boxing the designations l. and r. would correspond to lead i.e. your front hand and your rear hand i.e. the one that is not in front almost all of the combinations in this program will be thrown, left hand, right hand, left hand… or right hand, left hand, right hand… the exception being the jab, l. hook variant which would be lead hand jab followed by a lead hand hook..
Underground FinisherThe Underground Finisher is a quick little something put in at the end of many of the daily workout for those individuals who want to leave it all on the concrete .
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Day One
Warm Up800 meter run or row6 minutes Agility Cone Drills200m Farmers WalkMobility work
Explosive MovementSquat Snatch 8 x 3 x 75% 1rm
Short Metcon6 minute max rounds20 Kettlebell swings10 Wallballs
Strength MovementDeadliftOverhead PressStandard Grip Dead Hang Pull Ups6 x 6 x 75% 1rm
1. jab2. cross3. hook4. r. uppercut5. l. uppercut6. r hook
Underground FinisherToes to Bar x 10Tire Flips x 2100m Sprint100m Walk/Recovery5 rounds
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Day Two
Warm Up400m Run or Row5 Minutes Jump Rope10 x 5 box jumps (increasing height each set)Mobility work
Explosive MovementPower Clean8 x 3 x 75% 1rm
Short Metcon3 minute max repsBurpees
Strength MovementBack Squat Bench PressBehind the Head Pull Ups6 x 6 x 75% 1rm
Skills Practice/ Double End Bag2 minute rounds 30 seconds rest
1. Jab, cross2. Cross, hook3. Hook, uppercut4. r. uppercut, uppercut5. l. Uppercut, cross6. Cross, uppercut7. l. uppercut, r. uppercut8. r. uppercut, l. hook9. l. hook, cross10. jab, l. hook
Underground FinisherRoman Chair Sit Ups x 5050 meter Sled Push50 meter sprintSledge hammer high swings x 5050 meter sprint50 meter sled drag1 or 2 round
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Day Three
Warm Up800 meter run or row6 minutes Agility Cone Drills200m Farmers WalkMobility work
Explosive Movement Skill practice 4 x 4 (pvc)Squat SnatchSnatch BalanceSplit Jerk
1. Jab, cross2. Cross, hook3. Hook, uppercut4. r. uppercut, uppercut5. l. Uppercut, cross6. Cross, uppercut7. l. uppercut, r. uppercut8. r. uppercut, l. hook9. l. hook, cross10. jab, l. hook
Bodyweight Endurance10 rounds or 20 minutesPull Ups x 5Push Ups x 10Air Squats x 15Sit Ups x 20200 meter jog
Mobility WorkStretch and foam roll everything
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Day Seven
Active Recovery DayStretchMaybe run some long slow distance
Day Eight
Warm Up400m Run or Row5 Minutes Jump Rope10 x 5 box jumps (increasing height each set)Mobility work
Explosive MovementSquat Snatch 10 x 2 x 85% 1rm
Short Metcon6 minute max reps12 Kettlebell swings6 Ring Dips
Strength MovementDeficit DeadliftPush PressCorn Cobb Pull Ups6 x 3 x 85% 1rm
1. Jab, cross2. Cross, hook3. Hook, uppercut4. r. uppercut, uppercut5. l. Uppercut, cross6. Cross, uppercut7. l. uppercut, r. uppercut8. r. uppercut, l. hook9. l. hook, cross10.jab, l. hook
Underground FinisherRoman Chair Sit Ups x 5050 meter Sled Push50 meter sprintSledge hammer high swings x 5050 meter sprint50 meter sled drag: 1 or 2 rounds
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Day Twelve
Warm Up400m Run or Row5 Minutes Jump Rope10 x 5 box jumps (increasing height each set)Mobility work
Explosive MovementSquat Clean10 x 2 x 85% 1rm
Short Metcon4 minute max repsWallballs
Strength MovementBack Squat Bench PressBehind the Head Pull Ups6 x 3 x 85% 1rm
Skills Practice/Double End Bag2 minute rounds 30 seconds rest
1. jab2. cross3. hook4. r. uppercut5. l. uppercut6. r hook
Underground FinisherToes to Bar x 10Tire Flips x 2100m Sprint100m Walk/Recovery5 rounds
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Day Sixteen
Warm Up400m Run or Row5 Minutes Jump Rope10 x 5 box jumps (increasing height each set)Mobility work
Explosive MovementPower Clean12 x 1 x 95% 1rm
Short Metcon3 minute max repsBurpees
Strength MovementFront Squat Incline Bench PressReverse Grip Pull Ups8 x 1 x 95% 1rm
Skills Practice/Double End Bag2 minute rounds 30 seconds rest
1. Jab, cross2. Cross, hook3. Hook, uppercut4. r. uppercut, uppercut5. l. Uppercut, cross6. Cross, uppercut7. l. uppercut, r. uppercut8. r. uppercut, l. hook9. l. hook, cross10. jab, l. hook
Underground FinisherRoman Chair Sit Ups x 5050 meter Sled Push50 meter sprintSledge hammer high swings x 5050 meter sprint50 meter sled drag1 or 2 round
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Day Seventeen
Warm Up800 meter run or row6 minutes Agility Cone Drills200m Farmers WalkMobility work
Explosive Movement Skill practice 4 x 4 (pvc)Squat SnatchSnatch BalanceSplit Jerk
1. Jab, cross2. Cross, hook3. Hook, uppercut4. r. uppercut, uppercut5. l. Uppercut, cross6. Cross, uppercut7. l. uppercut, r. uppercut8. r. uppercut, l. hook9. l. hook, cross10. jab, l. hook
Bodyweight endurance10 rounds or 20 minutesPull Ups x 5Push Ups x 10Air Squats x 15Sit Ups x 20200 meter jog
Mobility WorkStretch and foam roll everything
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Day Twenty One
Active Recovery DayStretchMaybe run some long slow distance
Day Twenty Two
Warm Up400m Run or Row5 Minutes Jump Rope10 x 5 box jumps (increasing height each set)Mobility work
Explosive MovementSquat Snatch 8 x 3 x 65% 1rm
Short Metcon6 minute max reps12 Kettlebell swings6 Ring Dips
Strength MovementDeadliftOverhead PressStandard Grip Dead Hang Pull Ups4 x 12 x 65% 1rm
1. Jab, cross2. Cross, hook3. Hook, uppercut4. r. uppercut, uppercut5. l. Uppercut, cross6. Cross, uppercut7. l. uppercut, r. uppercut8. r. uppercut, l. hook9. l. hook, cross10. jab, l. hook
Underground FinisherRoman Chair Sit Ups x 5050 meter Sled Push50 meter sprintSledge hammer high swings x 5050 meter sprint50 meter sled drag: 1 or 2 rounds
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Day Twenty Six
Warm Up400m Run or Row5 Minutes Jump Rope10 x 5 box jumps (increasing height each set)Mobility work
Explosive MovementSquat Clean8 x 3 x 65% 1rm
Short Metcon4 minute max repsWallballs
Strength MovementFront Squat Incline Bench PressReverse Grip Pull Ups4 x 12 x 65% 1rm
Skills Practice/Double End Bag2 minute rounds 30 seconds rest
Bio:Callie Durbrow, CSCS is an Level 2 Underground Certified Coach, owner of Durbrow Performance Training in Somerville, MA and the creator of Complex Conditioning. To get more done-for-you barbell complexes and free business templates just visit Complex Conditioning
Strongman Sunday Training Protocolsby Derek Elliott
Initial Force / Dynamic Strength Crew
For most athletes, access to real strongman equipment is few and far between, but not for athletes training in an Underground Strength Gym! At Initial Force Strength and Conditioning, Detroitʼs Dynamic Strength Crew strongmen, powerlifters, and athletes gather weekly for a day of event training - either to practice for an upcoming competition or just to make sure we arenʼt losing our touch!
Here are some sample days, these templates can be used to host some friendlycompetition, mix up client training and get away from barbells, or to perform outside and draw passerby's attention to your wicked strength!
D) Wheel Barrow Load Use 4 or 5 ascending weight stones, sandbags, or odd objects laid out in even increments over an 80-100ʼ course. Begin with empty wheel barrow behind starting line and race down the course loading each object as you go - fastest time to the finish line wins the event!
Strongman Sunday 2:
A) Proper USG Warm up
B) 90ʼ Tire Flip RaceUse moderate weight tire (or matching tires if you have them and line up like a drag race) and perform tire flips from starting line to finish line - fastest time to the finish line wins the event!
C) 90ʼ Yoke / Farmers Walk Medley
Use moderate weights for both. Yoke walk from starting line across finish line, then immediately pick up the farmers and race back to starting line - fastest time back to the starting line wins the event!
D) Rolling Handle Hold
Load the rolling handle with moderate / heavy weight. Pick up and hold for time - longest time wins!
Strongman Sunday 3:
A) Proper USG Warm up
B) Log, Axle, or Monster Dumbbell Clean and Press
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Pick your favorite overhead device and load with a moderate weight. Perform max repetitions in 60s - most reps wins!
C) Keg Medley
Line up three ascending weight kegs 30ʼ from starting line, sprint down and retrieve kegs one by one back to the starting line - fastest time to return all three kegs wins!
D) Rope Pull
Use 30-50ʼ climbing rope to row a heavy prowler, weighted sled, or even a CAR!
Athletes can stand or sit inside flat tractor tire to brace feet - fastest time to row sled to starting line wins!
Note for Coaches: Remember to allow all participants to perform warm up sets with event equipment, jumping right into a 400lb Yoke or 180lb Log Press is bad news!
Train hard!
Derek Elliott, USC Level 1Owner / Head CoachInitial Force Strength and ConditioningContributors:Shane RickmanStrongman CoachInitial Force Strength and Conditioninghttp://InitialForceStrength.com http://DynamicStrengthCrew.com
• focus on weak areas, focusing on the contraction and flexion,
• technique is more important than the workout,
Warm-up (3 rounds of your desired distance)
Bear crawl (front and back) (side to side)(diagonal)
Single foot hopping (front and back) (side to side)(diagonal)
crab walk (front and back) (side to side)(diagonal)
Mobility work (use the foam roller to loosen up tight muscles preferably in the midsection this involves the quad, glut and hamstrings, ITB, hip flexors.)
Work out
1. Overhead Squat (use the wall to correct posture, deep squat is preferred. (10 rep)
2a. Dive bombers Or Hindu push-ups (10 reps)2b. One leg step up (use a box or stairs) (10 rep)
•Mobility work (foam roller use on quad and hip flexors, leg muscles.)
•Jump stretch band pull apart hold (over handgrip, under handgrip) (one minute
Let me save you some time, energy, and agony. This format has worked time and time again with adults that struggled with running consistently and injury free. I’ve had overweight weekend warriors and Boston Marathon qualifiers use this template to get going in the right direction"
The key word here is consistency! If you are a small person or natural runner, this is not the program for you. This is for people who hate to run, want to get into a “groove” and make it a weekly ritual. Great for meatheads and anyone that wants to get rid of body fat.
I learned about endurance running the hard way. Hovering between 190 and 200lbs, I’m not built to run long, but I have figured out a way around that. I’m pretty sure the main reasons I remained injury free was my regular strength training I practiced starting my Freshman year in High School and my lifelong commitment to vigorous daily movement.
If you do nothing else, develop these three things:
• Sustainable pace
• Relaxed rhythm and breathing
• The negative split (Running out for a set amount of time, then returning in less time. Example: run out for 5 minutes, and then turn around and make it back in 4:59 or less.)
To be an absolute lean machine follow these guidelines:
• Music is fine if you can maintain your sustainable pace
• Narrow focus on what you are doing, no cell phone
• Proper shoes you wear only for running
• Rhythm, breathing, and posture
• No walking
• Get to the point of running for 10 minutes straight with no walking and build on that until you can go for an hour once a week
Here is the list, follow the instructions please.
1. Go to a running specialty store and get fitted by a real person in a pair of running shoes. These shoes are for running only. No walking the dog in your running shoes. Be sure you have appropriate socks for you running shoes, bad socks can be worse than you think. This is not the time to get a minimalist shoe in an attempt to run more naturally; possibly down the road, way down the road you can do that.
2. Get a stopwatch or use the timer/chrono function on your watch. Digital watches are cool. You will be running for time, not distance, so save your money and forget the GPS watch. Your phone will not work either due to distractions it can cause. Incoming text messages and all the other mobile fun can wait for 10 to 20 minutes while you run.
3. Run outside regardless of weather. I have yet to be hit by lighting. Do we need more excuse making whiners moping around? The
treadmill or the track is not reality. These tools can be used down the road, but not initially. It’s best to run straight from your front door first thing in the morning. If you can do it in a fasted state, you go girl.
4. Master the NEGATIVE SPLIT. If there is one thing that got me through five Ironman Races and a handful of road and trail marathons, it was regular practice of the negative split. Here is how it works: hit start on your stopwatch and run from your front door very easy for 5 minutes. Once you hit 5 minutes, hit the lap button and head home a little bit faster. If you get home to your front door in less than 5 minutes, you did it correctly and there is hope for you. If you came home in exactly 5 minutes you need to push a bit harder on the trip home or run a bit easier in the first 5 minutes. You should follow this program consistently for six weeks, three times a week. You may begin to cover more distance on the way out as your efficiency improves and your body adapts. This is ok, as long as your return home results in a negative split. Pushing beyond this too early is bad news for your joints, muscles, tendons, and spirit.
5. Relax and stay upright. You have to make this look easy, even to the casual observer. The key areas of the body to keep relaxed while running; face, jaw, hands, shoulders, and feet should always be relaxed. Excess tension is wasted energy; this is not a deadlift or a double Kettlebell snatch.
6. Breathing and rhythm. Breathe through your nose and mouth simultaneously. You are trying to move oxygen to your working muscles rhythmically and with ease. Breath control is very specific to each type of exercise and intensity of exercise. You will develop more efficiency over time. Still struggling like a fat man in a tight suit in a compact car? First check your pace, posture, and stride length. A great way to get back to comfortable is to stay upright and shorten
your stride length. Don’t rule out counting your steps to get into a rhythm.
7. Stopping to walk doesn’t work. Many programs for beginning runners recommend you stop and walk at certain intervals then begin running again. This teaches your brain that you can walk when it starts to get tough, instead of developing a sustainable healthy pace over time. If you want to walk while you are trying to run, you are pushing too hard too early. You walk when you’re pulling a sled with 45lb plates stacked on it.
8. YOU CAN DO THIS! You may be overweight or a meathead that waddles around all day. I’m not suggesting you need to build up to a marathon, half marathon, or even a 10k (6 miles). This is tough initially and quite humbling, but if you stick with it and let the body adapt properly, good times are ahead.
Rick Rick III CSCS, RKC II
Rick Rick is the owner and head coach at the Energy Lab warehouse training facility in Hilliard Ohio. Rick’s training methods simultaneously improve human movement and physicality. Rick works hard to progress his athletes with methods that not only challenge their minds, but also their bodies so they can begin to understand the amazing potential of the human body and spirit. Gaining his Bachelor of Science degree as a Strength and Conditioning Specialist from Marietta College, Rick understands the importance of appropriately pushing the body to its next level. He has qualified for the Boston Marathon, completed five Ironman Distance Triathlons, cycled across America, and he’s the head coach for the Worthington Special Olympics Power Lifting team. Now in his fifteenth year of strength and conditioning, he is certified through the National Strength and Conditioning Association, an Underground Strength Coach, and specializes in Russian Kettlebell (RKC II) training.
Aggressive Strength Cycle – Delivered Within The Forged Athlete Gym
by Travis Stoetzel, Owner, The Forged Athlete Gym
For Videos of Movements, Check out my YouTube:
www.YoutTube.com/getitdonefitness
For ALL things Aggressive Strength and Conditioning, check out my main website / blog - www.TravisStoetzel.com
3 Week Aggressive Strength Cycle
Program Targets / Goals:
-Builds STRENGTH, POWER, and High Levels of Conditioning-Will shred fat, build lean muscle, and build mental toughness-Designed for athletes, non-athletes, or people that just want to kick ass-5 Day Split-3 Resistance Based Days + 2 Aggressive Conditioning Days (Optional)
Day 1
1A) Barbell OR Double KB Push Press – 5 x 3 – Heaviest possible1B) Sandbag Power Clean – 5 x 3 – Heaviest possible***Rest only 60 secs max between movements
2A) Feet Elevated Weighted Ring Push Ups 2 x 10 + 1 set x submax @ bodyweight only***If getting more then 10 reps, increase weight2B) Feet Elevated Recline Row 3 x submax
A1) Wks 1-2 Dead Bench Wk1 3RM, Wk2 3x1 at 3RM Wks 3-4 Three Board Press Wk 3 3RM, Wk 4 5x1 at 3RMB1) DB Floor Press 3x12-15B2) Dead Stop Chest Supported Row 4x8-12
C1) Band Face Pulls 150 Total RepsC2) Band Kneeling Triceps 150 Total Reps
Day 3
A1) Wks1-2 Anderson Squat Wk1 3RM, Wk2 5x1 at 3RM Wks 3-4 Deficit Deadlift Wk3 5x1 3RM, Wk4 3x1 at 3RMB1) Reverse Lunges 3x8-10 per side B2) Reverse Crunch Deadbug Combo 3x8-10 per side
C1) Band Good Mornings 100 Total RepsC2) Ab Roll outs 50 Total Reps
Day 4
A1) Wks 3 Grips Speed Bench Press Wk 1 9x3 at 55% Wk 2 6x3 at 65%, 2x2 at 80%Wks 3-4 Push Press Wk 3 9x3, Wk 4 6x3 then 2x2
" Find a decent sized hill, set a timer for 20 minutes and try to get in as many sprints as possible " while using the walk back for recovery. Make sure to take plenty of rest for the first few " sessions.
" Any barbell complex can work (e.g. Romanian Deadlift→Front Squat→Push Press→Back " Squat→Good Morning). Work on increasing weight, but keep good form!!!
Snatch or Clean x 7 each arm Bottoms up Goblet hold Reverse Lunge x 8 each leg Crush Press x 10Asymmetrical hold Front Squat x 8 each arm Alternating Arms Swing x 12 each arm
2 KBs Conditioning
complete 3 rounds with minimal rest between exercises and 90 seconds of rest after completion of circuit
1) Double-KB clean and push press x 7 reps2) Double-KB bent-over row x 8 reps3) One-arm windmill x 5 reps (each side)4) Double-KB front squat x 5 reps5) Hand-to-hand KB swing x 12 reps (each side)
Barbell Complex
4 sets, 6 reps each exercise, 90 seconds rest
Squat CleanDeadliftHang CleanPush PressFront Squat(No) Bar Split Squat Jump
Wk1 3 x 6, rest 90 secWk2 4 x 6 , rest 90 secWk3 4 x 6, rest 75 secWk4 4 x 6, rest 60 sec
High PullDeadliftFront SquatPush PressReverse Lunge
Thursday:
Wk1 20 seconds on/ 30 seconds off x 4 rdsWk2 25 seconds on/ 30 seconds off x 4 rdsWk3 30 seconds on/ 30 seconds off x 4 rdsWk4 35 seconds on/ 30 seconds off x 4 rds
Reverse Lunge x 6 each legRDL x 12 repsGood Morning x 12 repsFront Squat x 6 repsOverhead Press x 6 repsBent Over Alternating Row x 6 repsClapping Push-up Burpee x 6 reps
Dumbbell Complex 3
6,5,4,3,2,1 reps as fast as possible with dumbbells
Squat JumpHigh PullDeadlift Row Squat CleanPush Press Front Squat
KB Complex4 rounds with 90-120 seconds of rest
Snatches or Clean to Press x 7 each sideDouble Kb front squat x 10Push Up plus Renegade Row x 5 each sideWindmills x 5 each side High Pulls x 20
Thruster 95lb x 10Rack Walk with KB per arm x 30ydKB Clean Plus Push Press x 7 each armDouble Arm full body rope slam x 20 8 Renegade Row + Push-up
Rest 90-120 seconds4-6 rounds
Medley 2
20 yards – Heavy Lateral Sled Drag with 1 hand 2 KB – overhead carry around the circle20 reps - Rope Slam Full Body Jumping10/side – Rotational Medicine Ball Throw10 – Split Jumps
Movement Circuit
4 rounds/rest 60-90 seconds
1) Spiderman Lunge width2) Inch worm walk-ups width3) Power Skips width x 24) Moving Lateral Lunge width5) Bear Crawl (shins low) width x 26) Wall-slides7) Crab Crawl width 8) Alligator Crawl width
The following 4 week program is a perfect addition to just about any training program. Kettlebell training is awesome, in that you get more bang for your buck during your training session via: synergistically getting a full body workout, building work capacity and mental toughness, building aerobic and anaerobic capacity simultaneously, improving flexibility, mobility, and shoulder, core, and hip stability.
Kettlebells also have less impact on the joints, unlike various other weight training tools. Therefore, kettlebell training is an ideal option for training a vast array of trainees, from small kids, young athletes, amateur and pro athletes, women, as well as the older population. Kettlebells have also been used as an intricate part of pre & post rehab programs. The kettlebell can be as versatile as your programming will allow, and the following 4 week program I created is a great start. So, grab a bell, start swinging, and let's have some fun. - Sincere
Perform as many rounds as possible in 25 minutes of the following movements (AMRAP).
1. kettlebell 1 arm swings x 5 ea. side2. push ups x 103. kettlebell goblet squats x 104. Burpee (no push up, but incl. the jump) x 105. Plank x 1 min.
Cool Down: Joint Mobility & Stretch x 10-15min.
Week 2
Day 4:
Warm Up: Joint Mobility x 5-10 min.
1. KB Bent Over Row x 1 min/ea. hand2. KB Overhead (OH) Press x 1 min/ea. side3. KB Squat x 1 min.
Perform 6 rounds
Perform ea. exercise for 1 min x 30 sec. rest x 6 rounds
Perform ea. exercise for 20 seconds& rest 10 seconds. Perform for 8 rounds, then rest 1 min & moveon to the next exercise.
**** Do Not Set The Bell Down During Your 8 Rounds *****
1. 2 Hand Swing2. Goblet Squats3. Press (switch sides each round)4. Alternating 1 Arm Swing
Cool Down: Joint Mobility & Stretch x 10-15min.
Week 4
Day 10:
Warm Up: Joint Mobilty x 5-10 min.
1a. Skip Rope x 100 (If you do not have a jump rope, perform rope skipping movement without jump rope, Sprint x 100 yds, or run up & down Stairs x 5 rounds)
2a. Goblet Squat (fwd)2b. Press x left2c. Press x right
Perform exercises 1a. & 1b. for 30secs, back to back w/o rest x 5 rounds. Rest x 2 min. Then perform exercises 2a, 2b, 2c x 5 rounds. Repeat entire workout x 4 rounds.
Cool Down: Joint Mobility & Stretch x 10-15min.
Day 12:
Warm Up: Joint Mobilty x 5-10 min.
1. One Arm Kettlebell Swing x 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 ea. arm
Perform given amount of reps on 1 arm, then perform same given amount of reps on the other arm. Set a goal to complete this entire workout without rest. The sequence of this workout will look like the following:
Sincere Hogan is a health & fitness advocate, best-selling co-author of "The Wellness Code," DVD producer, speaker, coach, transformation specialist, lifestyle catalyst, husband, father, and 100% Texan! Better known as "The People's Fit Coach," Sincere's mission is to coach, empower, and inspire individuals to tap into their varied resources, in order to create the health and fitness lifestyle they truly desire. Sincere is not only the ultimate fat killer, but the consummate self-confidence builder.
Find more great and challenging bodyweight exercises, info on kettlebell training, kettlebell sport, personal development , unconventional training, and more, stop by Sincere’s website at http://newwarriortraining.com.
MMA Warrior Strength Training WorkoutBy Belton Lubas
1A) Sandbag shoulder/squat/lunge complex
" Sandbag Shoulder to right shoulder into squat to reverse lunge. Reverse lunge the left leg and " keep loaded leg (right) in front. Above sequence equals one rep on one side.
Football is a game that requires multiple abilities, speed, agility, strength on the ball, heading/shooting power, and the ability to outlast your opponent. So this is how we need to develop our players. Athletes need to call on these all in a matter of seconds and have the capacity to do so.
What I will provide you with is a plug and play template to use to design/create an effective 4 week mini cycle based on your level of ability. You will be able to use this to create a following 4 week phase, although changing the exercises and parameters. I have heard a lot of talk on how strength training is ineffective for football players, and that time spent in the weight room is time wasted. I disagree, and the template below, with some dedication and hard work will pay off in domination on the field.
Start at Part 1 and work your way through.
There are 3 sessions per week involved. 2 strength based sessions and 1 active recovery session.
This is on top of 2 team training sessions and based on 1 game day. If this is different for you, then alter it as needed. The set out may be as follows:
Primary focus ankle, glute and hip region. Go through this warm up with minimal rest in between. You should feel fired up and ready to rip in once finished. Then
Perform the self massage as normal, then move onto the session below. The dynamic warm up is built into the session. Try to minimize rest between exercises and between sets. The goal is to create blood flow and flush the body while improving range in the hips and promoting active movement.
1a) Yoga Plex 2-3x5/side
" http://youtu.be/1WdZeMHRILg
1b) 1/2 Kneeling Band Row 2-3x12/side
" http://youtu.be/f0JaC_PnQ0A
2a) Lateral Lunges with Pulse 2-3x8-10/side
" http://youtu.be/1wPLVtd8pSI
2b) Bottom of Pushup Position Hold: Single Leg 2-3/15sec/side
3a) Pike calf rock into pigeon stretch 2-3/8side
" http://youtu.be/n9gtXAiqwuc
3b) Ankle Alphabets 2x1 Alphabet per side (Stand on one leg, and with the other ankle, write the full alphabet. This will force ankle stability on the down leg, and take the moving ankle through various ranges.
If you want to find out more about Shannan Maciejewski visit him at
1a) Duck Walk x 30 ft + Shinbox Switch x 5/5 + Spinal Rocks x 101b) Ape Step x 30 ft + Shinbox Switch x 5/5 + Spinal Rocks x 101c) Alligator Crawl x 30 ft + Shinbox Switch x 5/5 + Spinal Rocks x 10
2a) Kettlebell High Pull 4 x 8 each arm2b) Kettlebell Goblet Squat 4 x 12
3a) Warrior Lunges 4 x 203b) Spiderman Push-ups 4 x 12 - 153c) Mixed Pull-ups 4 x SM
Finisher: Perform AMRAP in 3 minutes
4a) Bodyweight Squats x 84b) Jump Squats x 84c) Push-ups x 8
Here is a link to the Cool Down Routine I use with all my clients here at Warrior Fitness Gym: http://youtu.be/mUD9i5yUGmw
1a) Kettlebell Side Press - 5 each arm1b) H2H Kettlebell Swings - 201c) Kettlebell Clean & Press - 5 each arm1d) H2H Kettlebell Swings - 201e) Circular Clean + Lunge - 5 each side1f) H2H Kettlebell Swings - 20
Perform 5 Rounds
Workout 3 - Going Old School
1) Heavy Tire Flips - 3 x 5
2a) Weighted Pull-ups - 4 x Max2b) Kettlbell Waiter Press - 4 x 5 each arm
3a) Heavy Farmers Walks - 3 x 50 ft.3b) Sledgehammer Swings - 3 x 50
4) Sleds - 3 x 100 ft.
About the Coach:
Jon Haas is a certified Underground Strength Coach and has been involved in the martial arts for over 30 years. He has been training in the Budō Taijutsu arts of the Bujinkan for more than 22 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shidōshi.
He is the owner of Warrior Fitness Gym in Hainesport, NJ and founder of Warrior Fitness Training Systems. Jon is also author of the book, Warrior Fitness: Conditioning for Martial Arts.
Jon is the Head Strength & Conditioning Coach for VX Global and is a certified VX Sport Coach. He is also a certified conflict resolutions specialist through Resolution Group International (RGI). Jon maintains a very active blog on strength, health, martial arts at www.warriorfitness.org
Relentless Conditioning “Finishers”by Isaac Wilkins
Finisher #1: “Jailbreak”
This is a great finisher that you can make into a real muscle-builder by stacking on the barbell weight and wearing a weight vest if you want to, or keep it light and fast. It moves a lot of muscles while really building up your mid-section strength and mobility.
A1) Front Squat: x10, 9, 8...1 (most of my guys will use 135 to keep it running smooth)A2) Forward Bear Crawl 15 yd to a Pull-up StationA3) Chin-ups: x1, 2, 3...10A4) Reverse Bear Crawl back to the the Squat Stands
Finisher #2: Frog Push-ups/Sit-under Complex
This is one of my favorite “go-to” bodyweight strength, conditioning, and mobility complexes.
A1) Bodyweight Squat to parallelA2) Frog Push-upA3) Sit-under to each side, push back to the bottom squat positionA4) Squat or Jump Squat
Each round is considered a single rep. Perform either continuously for 5:00 or a prescribed number of reps.
If I'm running low on time and need to get a whole-body session in or if I'm just going to do some conditioning after a workout it's simple to grab a couple of 'bells and bang away.
Isaac Wilkins is an Underground Strength Coach Level II and helps athletes become animals to crush the competition and adults become the athletes they've always dreamed of being as the owner of Relentless Strength Training in Bangor, ME.
He can be found at http://www.beyondthebarbell.com where he blends science with savage to provide no-BS, practical training, nutrition, and mindset tips. Also check out his YouTube Channel: https://www.youtube.com/user/WilkinsPower
by Dave HallThis program is based on a three day lifting week with conditioning days in between and weekends off. The basic template is:
1) Max effort lift
2) Accessory Lift
3A-n) GPP Sequence
We run a four week program that rolls in after a max effort week. Because we rotate our main lifts each cycle we actually start a new cycle with a de-load week allowing for some extra practice of the new lift before we get into the heavy work.
In weeks 2 – 4 the total number of sets for each session may vary depending on how strong we're feeling that day, but the general approach is to start with an empty bar and increase the weight by 10% of our last one rep max each set until the bar becomes too heavy to perform that week's prescribed number of reps with good form.
Perform GPP circuits for 3 – 5 rounds depending on your energy levels that day. Change accessory lift and GPP sequence every four weeks with main lift.
Week 1: 50% last 1RM 5x5
Week 2: sets of 3 to find 3 rep max
Week 3: sets of 2 to find 2 rep max
Week 4: sets of 1 to find new 1 rep max
Day 1: Pull
1) Conventional Dead lift ( OR Sumo Dead lift, Axle Dead lift, Trap Bar, Farmer's
2) Heavy bag 3:00 minutes on/1:00 minute rest x 3 Rounds
3) Quarter Mile Carry: Load up with sandbag, weight vest, light keg or other favorite combination, carry for perimeter of one city block.
Day 5: Squat
1) Back Squat (OR Front Squat, Zercher Squat, Box Squat, From Pins, etc.)
2) Box Jump 3x8
3A) Push Ups x10
3B) Bear Crawl x 20 yds
AMRAP in 5 minutes. Perform only ONCE!
Dave Hall is the Owner/Operator of Agoge Fitness Systems in Birmingham, Alabama. He is an Underground Strength Level II coach and the motivational force behind Mental Meat Heads and the Mental Meat Head Interview Series. You can find out more at our website http://AgogeFit.com.
When Zach requested that I provide the Underground Strength Nation with a program, I knew I had to represent accordingly. I took his request and turned it into a FREAK-QUEST! Be warned, you will never be the same again.
You choose what tool you like to use for the program, such as a barbell, kettlebells, dumbbells, or sandbag. If you choose to change tools, thats cool too, it's your quest. A single tool simplifies things, but nobody said you must keep it simple.
A barbell is great because you can easily micro-load the weight, but sometimes a barbell is not available or other tools feel more natural, and better for the given exercise. It is up to you and you can and should experiment to see what you like the best and what is most effective.
While the weight of a barbell can be easily adjusted, if you choose to use a sandbag or kettlebells, you may be limited to using a fixed weight. In which case, the progressions will change slightly by not adding weight, but by adding your choice of reps, sets, or cutting down on resting time between sets. All options are awesome, but each has its own purpose.
Adding weight, adding volume, or decreasing rest will all intensify your training, choose which direction you want to go based on your own goals and equipment availability.
• We will begin every training session with one strength based exercise.• This is a strength and conditioning program based around one major compound
lift followed by a full body complex, every training day.• Rest a few minutes after the first exercise and start fresh and be warned -
• Check your ego when choosing a weight, but don't be a pussy, either. Challenge yourself.
• Perform each complex once per week for a total of four training sessions per week.
• It will be a 6 week cycle
Follow the strength progressions weekly, go by feel, adjust the sets and reps as stated, push hard, go heavy, but be safe. As for the complex progressions, start conservatively with the weight that you choose, and add a little each week.
The first week take whatever rest you need to begin the next set and complete it without putting the weight down. Time your rest period, it is a starting point that you will try to beat in the future.
Choose ONE method of progression, if you choose to progress in more than one area at a time, it may get exponentially difficult and you set yourself up for failure. Every time you repeat the program, choose a different method of progression from the end of your last cycle.
A few progression sample choices are stated below.
Use only as a guide, choose your own progression weights, volumes, rest periods, etc. For clarity, the sets and reps are listed as Sets x Reps. All progressions are based off of previous weeks performance.
Do not progress until you have completed all sets, reps and rest times without fail. If you fail, you will simply try harder next week with same progression until you succeed. Feel free to substitute exercises based off of ability (sub back squats for front squats for example).
• jump squat• squat• isometric squats (hold pause at bottom for 5-10 seconds, be honest and
consistent)• press• push press• thruster (front squat to press)
As you can see, this program can easily last as short or as long as you want. I recommend going through the first 6 weeks using progression A for a strength cycle, then take a deload week and have fun with whatever you like, swimming, golfing, massaging, etc.
Upon return to training, proceed with progression B for a volume cycle for 6 weeks, deload, then repeat once more with progression C for a speed-conditioning cycle by chopping the rest interval down weekly.
This will make a crazy 20 week plan guaranteed to FREAK you out! As I have stated already - BE WARNED, this gets intense fast so start conservative or be damned.
Time to put it ALL together. I hope you’ve enjoyed these workouts from Underground Strength Coaches around the world. You can see many common themes in our methods yet the slightest tweaks can swing BIG doors so pay attention to the details of each workout and test drive them yourself and with your friends, training partners, clients, etc.
Let’s dive in with a 4 week training plan focused on “Getting it ALL!”. I got that phrase from a crew of local Wrestlers, one of whom went on to become a Navy SEAL. The mindset of #GetItALL is imperative to succeed in your training & in Life.
This style of training sounds strange to many, as the “experts” say you MUST have a focus when training, and yes, I agree. With the goal and focus of training for life... a time in your life where you are no longer competing in sports but you still have that edge and that aggressive desire to kick ass and take names, you will train with the below described style of combining the most critical physical components together:
After this 4 week cycle is over I recommend a 1 week deload with shorter, less intense workouts and a greater focus on recovery by getting a massage, reducing daily stress, etc.
* All sets listed are work sets, please warm up as needed for each exercise and before each workout. Preference given to the Underground Strength Gym style warm up, while dialing in mobility specific to your needs.
* Week 1 is where you establish baseline weights and dial in technique.
* Week 2 is a time to add a rep(s) & / or lift heavier than week 1. Set PRs in any possible way. PRs are also viewed in terms of technical improvements, experiencing less fatigue, etc - NOT just by going heavier or adding reps.
* Optional Week 3: You CAN add a Week 3 To Your Training Cycle by following the same Main lift and performing ONLY Speed Work with that Lift, using a weight of approx. 50% of your 1 RM for high sets & low reps. The speed work serves as a form of recovery AND you still follow up your speed work with the supplemental lifts as explained by Louie Simmons of Westside Barbell.
*** Read this article by Louie regarding the Dynamic Effort Method:
1 Hour of Outdoor Activity. This should be a time to play. The focus is to stray far from being strong and useless. Fresh air is the agenda for this day coupled with movement and play.
Conclusion: As always, hard work & consistency on the basics pays off. Don’t try to rewrite the book, focus and follow the program to the T. Eat strong, healthy foods, sleep well & results will come. If you feel the urge to do extra training stick to workouts from Bodyweight Bodybuilding PLUS Mobility.
Bodyweight & Kettlebell Hybrid work can also be done.
How to pack on size, strength & muscle while devleoping athleticism, power and a lean body using only your bodyweight. If you’re ever at a point where you need a break from heavy lifting or simply want to develop the body & performance of an athlete, THIS is the training program for you. One of our Most Popular training programs.
http://UndergroundStrength.org This is THE full blown, inside access to my training system, the behind the scenes of my gym & online business, the mindset & strategies that create success, poweful results and ALL the things you NEVER see either on my web site or on the web. Nothing is held back and your life is to be changed during this event.
Check Out The Countless Success Stories HERE.
NOTE: Coaches receive a LIFETIME Access To A Private Mastermind Group with 24-7 access to me, daily connection to other Underground Strength Coaches as well as 1 Year of Underground Inner Circle Membership.
The Gladiator Project Old School Mass Building Course
All you need is free weights and your own body. This course is based on the old school methods of strength & bodybuilding, using workouts that Undergrounders around the world have used in their home gym, their garage or local commercial gym. Also included is a strength & mass building diet & nutrition guidelines.