june wom - usc

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

(C) http://UndergroundTrained.com

http://UndergroundTrained.com


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!

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http://undergroundtrained.com

http://undergroundtrained.com

Garage Warrior Workoutby Morgan Bellinger

The Program

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

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mailto:[email protected]

mailto:[email protected]

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

Skills Practice/Heavy Bag3 minute rounds 1 minute 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 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


Explosive Movement Skill practice 4 x 4 (pvc)Squat SnatchSnatch BalanceSplit Jerk

Skills Practice/Shadowbox3minute rounds 30 seconds rest

1. Jab, cross, hook2. Cross, hook, uppercut3. Hook, uppercut, hook4. Uppercut, hook, cross5. Cross, uppercut, cross6. Uppercut, cross, hook

Ring WorkWork on simple skills, focus on slow steady movementsSkin the CatL-SitCandle StickFront LeverBack Lever

Mobility WorkStretch and foam roll everything

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Day Four


Explosive MovementPower Snatch 8 x 3 x 75% 1rm

Short Metcon6 minute max rounds6 Kettlebell Snatch (per side)3 Barbell Thrusters

Strength MovementWide Grip DeadliftBehind the Head PressAlternating Grip Dead Hang Pull Ups6 x 6 x 75% 1rm


1. jab, cross, hook, uppercut2. jab, cross, uppercut, cross3. jab, hook, cross, hook4. jab, cross, double hook5. jab, cross, hook cross6. jab, hook, cross, uppercut

Underground FinisherWindshield Wipers x 12Tire Flips and jump through x 4 Sledge Hammer low Swings x 244 rounds

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Day Five


Explosive MovementSquat Clean8 x 3 x 75% 1rm

Short Metcon4 minute max rounds6 medicine ball Push Ups12 Squat Box Jumps

Strength MovementFront Squat Incline Bench PressReverse Grip Pull Ups6 x 6 x 75% 1rm

Skills Practice/Double End Bag3 minute rounds 30 seconds rest


Underground FinisherRope Climb x 3 25 meter bear Crawl25 meter walking lunge100m Sprint 100m Walk/Recovery3 rounds

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Day Six


Explosive Movement Skill practice 4 x 4 (pvc)Power JerkSquat CleanOverhead Squat

Skills Practice/Shadowbox2 minute rounds 30 seconds rest


Bodyweight Endurance10 rounds or 20 minutesPull Ups x 5Push Ups x 10Air Squats x 15Sit Ups x 20200 meter jog


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Day Seven

Active Recovery DayStretchMaybe run some long slow distance

Day Eight



Short Metcon6 minute max reps12 Kettlebell swings6 Ring Dips

Strength MovementDeficit DeadliftPush PressCorn Cobb Pull Ups6 x 3 x 85% 1rm



Underground Finisher Medball Sit Ups x 12Battle Rope 30 seconds

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Tire flip x 250 meter Sled pushBall slam x 1250 meter Sled drag6 rounds

Day Nine



Short Metcon5 minute max repsKettlebell Snatch

Strength MovementBox Squat Close Grip Bench PressClose Alternating Grip Pull Ups6 x 3 x 85% 1rm



Underground FinisherToes to Bar x 10Tire Flips x 2100m Sprint100m Walk/Recovery

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5 rounds

Day Ten


Explosive Movement Skill practice 4 x 4 (pvc)Squat SnatchSquat CleanSplit Jerk





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Day Eleven



Short Metcon6 minute max rounds5 Burpees100 meter farmers walk


Skills Practice/Heavy Bag3minute rounds 1 minute 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 drag: 1 or 2 rounds

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Day Twelve



Short Metcon4 minute max repsWallballs





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Day Thirteen


Explosive movement Skill practice 4 x 4 (pvc)Squat SnatchSquat CleanSplit Jerk





Day Fourteen


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Day Fifteen



Short Metcon6 minute max rounds20 Kettlebell swings10 Wallballs




Underground FinisherToes to Bar x 10Tire Flips x 2100m Sprint100m Walk/Recovery5 rounds

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Day Sixteen



Short Metcon3 minute max repsBurpees




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


Explosive Movement Skill practice 4 x 4 (pvc)Squat SnatchSnatch BalanceSplit Jerk

Skills Practice/Shadow box3minute rounds 30 seconds rest




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Day Eighteen



Short Metcon6 minute max rounds6 Kettlebell Snatch (per side)3 Barbell Thrusters

Strength MovementDeficit DeadliftPush PressCorn Cobb Pull Ups8 x 1 x 95% 1rm




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Day Nineteen



Short Metcon4 minute max rounds6 medicine ball Push Ups12 Squat Box Jumps

Strength MovementBox Squat Close Grip Bench PressClose Alternating Grip Pull Ups8 x 1 x 95% 1rm



Underground FinisherRope Climb x 3 25 meter bear Crawl25 meter walking lunge100m Sprint 100m Walk/Recovery3 rounds

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Day Twenty


Explosive movement Skill practice 4 x 4 (pvc)Power JerkSquat CleanOverhead Squat

Skills Practice/Shadow box2 minute rounds 30 seconds rest


Bodyweight endurance10 rounds or 20 minutesPull Ups x 5Push Ups x 10Air Squats x 15Sit Ups x 20200 meter jog


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Day Twenty One


Day Twenty Two



Short Metcon6 minute max reps12 Kettlebell swings6 Ring Dips




Underground Finisher Medball Sit Ups x 12Battle Rope 30 seconds

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Tire flip x 250 meter Sled pushBall slam x 1250 meter Sled drag6 rounds

Day Twenty Three



Short Metcon5 minute max repsKettlebell Snatch




Underground FinisherToes to Bar x 10Tire Flips x 2100m Sprint100m Walk/Recovery: 5 rounds

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Day Twenty Four


Explosive movement Skill practice 4 x 4 (pvc)Squat SnatchSquat CleanSplit Jerk





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Day Twenty Five



Short Metcon6 minute max rounds5 Burpees100 meter farmers walk




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



Short Metcon4 minute max repsWallballs





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Day Twenty Seven


Explosive Movement Skill practice 4 x 4 (pvc)Squat SnatchSquat CleanSplit Jerk





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Day Twenty Eight


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Barbell Complex Conditioningby Callie Durbrow / Creator, ComplexConditioning.com

The 5x5

Perform each movement for 5 repetitions. Complete 5 sets. Rest 90-120 seconds between sets.

•RDL•Bent-Over Row•Hang Clean•Front Squat•Push Press•Alternating Reverse Lunge (front squat racked position, 5/leg)

Video: http://www.youtube.com/watch?v=RKcWXmTGffY

Full Court Press

Perform 8 repetitions of each movement. Rest 90 seconds between sets and complete 4 sets.

•RDL•High Pull•Front Squat•Military Press•Push Press•Thruster

Video: http://www.youtube.com/watch?v=fU_OP1fu0Ok

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http://zacheven-esh.com/complex


http://www.youtube.com/watch?v=RKcWXmTGffY

http://www.youtube.com/watch?v=RKcWXmTGffY

http://www.youtube.com/watch?v=fU_OP1fu0Ok

http://www.youtube.com/watch?v=fU_OP1fu0Ok

Crazy 8s

Perform 8 repetitions of each movement. Rest 90 seconds. Complete 8 rounds.

•Hang Clean•Front Squat Racked Reverse Lunges (8/leg)•Thruster

Video: http://www.youtube.com/watch?v=3jVEOtyl6eg

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

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http://www.youtube.com/watch?v=3jVEOtyl6eg

http://www.youtube.com/watch?v=3jVEOtyl6eg



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!

Strongman Sunday 1:

A)Proper USG Warm up: Video: http://www.undergroundstrengthcoach.com/members/649.cfm

B) Strongman Deadlift (Rickshaw or from Blocks)

- This can be in a last man standing format with 25lb jumps - max weight wins! OR- Use a moderate weight for max reps in 60s - most reps wins!

C) Atlas Stone or Sandbag

- Take a 150-200lb Atlas Stone or Sandbag and lift over a 48” bar for max reps in 60s - most reps wins!

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http://www.undergroundstrengthcoach.com/members/649.cfm




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

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http://InitialForceStrength.com

http://InitialForceStrength.com

http://www.DynamicStrengthCrew.com

http://www.DynamicStrengthCrew.com

The Nation Workoutby Jancel Conroy

Preparation / rehab / the load workout

Rules:

• 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

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each)

•leg curls (use ankle weight 50 to 100 repetitions each.)

1. One leg Romanian dead lift (7set X 5 rep) (TEMPO: 2/2/2)

2. One arm Body row OR Assisted body row (7set X 3 rep) (TEMPO: 2/2/1)

3. Jackknife Or Knees to elbows (max effort)

4. Dumbbell arm circles (to the front crossing your arms both directions)

Finisher (five rounds of your desired distance)

1. Power sled drag

2. Upright row sled drag

3. Trunk twist sled drag

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The Energy Lab Endurance Running Start-Up Guide

by Rick Rick, III

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.)

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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

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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

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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.

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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

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http://www.YoutTube.com/getitdonefitness

http://www.YoutTube.com/getitdonefitness

http://www.TravisStoetzel.com/

http://www.TravisStoetzel.com/



3A) 3 Rounds for MAX TOTAL Reps:

• Single Kettlebell Ground To Overhead

• Rest

• Burpee Box Jump – Moderate height

• Rest

• HSPU OR Pike Press

• Rest

Week 1 – 30 secs of Work + 30 sec REST



***Count TOTAL reps for ALL movements completed + weight used for a)

Day 2

Choose – REST / Mobility Work OR Aggressive Cardio

A) 40 yard Sprints @ 100% x 10 total sets

***Rest 60-90 sec between rounds

OR

B) 200m Repeats @ 100% x 4 total sets

***Rest 2 mins between rounds

***Hit up extra mobility and stretching after cardio session***If deconditioned, do NOT go 100% on sprints – slowly build up to full speed

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overtime

Day 3

1A) Barbell Front Squats – Week 1 – Find 1RM Max – 15 Min Time Limit

Week 2 – 1 x 5 @ 75%, 2 x 3 @ 80%, 2 x 3 @ 85%

Week 3 – 1 x 5 @80%, 1 x 3 @ 85%, 2 x 2 @ 90%, 2 x 2 @ 95%

1B) Box Jump x 2 after each set of Front Squats ***Do a total of 10 jumps only for week 1***Build up to HIGHEST jump possible

3A) Double KB Front Rack Walking Lunge 3 x 10 / leg3B) Double KB Russian Swing 3 x 15***Rest 60-90 secs between sets

4A) 3 Rounds for Time:

A) 200m Run

B) Double KB or DB Thruster x 10

C) Burpee x 15

***10 Min Time Cap

5A) 3 Rounds NOT For Time:

A) KB Rack Walk OR Odd Object Front Carry x Max Distance – HEAVIEST possible

B) KB Farmer Carry x Max Distance

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C) Jungle Gym OR TRX Suspended Pikes x 15

***Rest only 60 secs between sets – NO rest between movements

Day 4 – REST!

Foam Rolling + Mobility Work x 20 Mins @ Home Minimum!

Day 5

1A) Single Arm DB Power Snatch 3 x 3 / Arm – alternate arms each rep***Focus is SPEED and POWER – build up to the HEAVIEST weight you can handle

2A) Barbell Deadlift 5 x 3

Week 2 – 1 x 3, 4 x 2

Week 3 – 1 x 3, 2 x 2, 3 x 1

3A) Strict Chest To Bar Pull Ups 3 x 5-103B) Glute Ham Raises OR Barbell Good Morning 3 x 15

4A) For Time:

Double KB Sumo Deadlift x 20

Nose To Wall – Wall Walks x 4





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***10 Min Time Cap

5A) HEAVY Sled Push / Pull 3 x 100 ft total

Day 6

Choose – REST / Mobility Work OR Aggressive Cardio

1A) 4 Rounds Of;

11. 200 Yard Shuttles (25 yard Sections)

12. Burpees x 15 upon completion

***Score each round by total time it takes to complete

***Don’t allow a drop off of more then 5-10 secs between first round and 4th round.

2A) Core Circuit x 3 Rounds

11. Inch Worms x 10

12. Plank + Knee Tucks x 15 / side

13. Hollow Rocks x 30

Day 7 – REST!

Mobilize, mobilize, and mobilize!

47




Final Notes

-Foam Rolling and Mobility work should be completed after EVERY session – 10 minutes minimum.

-Extra grip and ab work can be added into each training session at the end.

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Cave Strong Underground Workoutby Frank Dimeo

Warm-up

Soft tissue work/foam roller x3 minutes

" Lunges x 300 feet (change direction every 50 feet)

" Bear crawl/crab walk x 200 feet (from New warrior Training)

" Warrior lunge x 100 feet

" Run x 400 meters

Workout

" 1A) Sled/tire pulls x 400 feet x 4 rounds (rest 45-60 seconds between rounds)

" 1B) Dumbbell snatch & push press x 15/12/9 reps each side

" 1C)Body weight squats x 50

Soft tissue work/foam roller x 3 minutes

" 2A) Super sets of extended range alternating floor press and Renegade Rows x10/10 " reps x 3

" 2B) Sled push finisher x 600 feet

Soft tissue work/family roller/stretch as needed.

Strongman Workout

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Soft tissue/foam roller work x 3 minutes

Warm-up

" Rotation push-ups x20

" Air squats x25

" Dumbbell snatches x 15/side

Workout

" 1A) Strongman Log cleans x 3 reps x 7 sets

" 1B) Trap bar Good Mornings aka "nightmares" x 10 reps x 5 sets

" 1C) Chain pull-ups x 2 reps x7 sets

Soft tissue work/foam roller/stretch as needed

For more workouts and inspiration visit

http://CaveStrong.net

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http://cavestrong.net/

http://cavestrong.net/



Underground Strength Workoutby John Gaglione

Phase 1 Foundational Strength 4 Weeks

Day 1

A1) Front Squat Wk1 4x6 Wk2 3x8 Wk3 5x5 Wk4 2x8

B1) Single Leg Glute Bridge 4x8B2) Side Plank 4x 20 seconds

C1) Band Leg Extensions 100 total repsC2) Back Extensions 100 total repsC3) Deadbugs 100 total reps

Day 2

A1) Floor Press Wk1 4x6 Wk2 3x8 Wk3 5x5 Wk4 2x8

B1) Half Kneeling 1 Arm Overhead Press 4x8B2) Inverted Rows 4x12

C1) Band Pull Downs 100 Total RepsC2) DB Floor Triceps 100 Total RepsC3) Hex Holds 3 sets 30 seconds to a minute

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http://GaglioneStrength.com

http://GaglioneStrength.com



Day 3

A1) RDL Wk1 4x6 Wk2 3x8 Wk3 5x5 Wk4 2x8

B1) Goblet Pause Squat 4x8B2) Reverse Crunch 4x12

C1) Band Side Steps 100 total repsC2) Band Leg Curls 100 total repsC3) Side Plank 3 sets of 20-30 seconds per side

Day 4

A1) Z-Press Wk1 4x6 Wk2 3x8 Wk3 5x5 Wk4 2x8

B1) Neutral Pull Ups 4x8B2) Push Ups 4x12

C1) Band Rows 100 Total RepsC2) Hammer Curls 100 Total RepsC3) Plate Pinches 3 sets 30 seconds to a minute

Phase 3 Absolute Strength 4 Weeks

Day 1

A1) Wks 1-2 Speed Box Squats Wk1 10x2 at 50% Wk2 8x2 at 60%, 2x2 at 75%Wks 3-4 Sumo Speed Deadlifts Wk3 9x1 at 65% Wk4 5x1 at 75% 2x2 at 85%

B1) Wks 1-2 Sumo Stiff Leg Deadlift Wk 1 5x8, Wk 2 3x12 Wks 3-4 Pause Squats Wk 3 5x5, Wk 4 3x8C1) Hip Thrusts 100 Total RepsC2) Straight Leg Sit Ups 50 Total Reps

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Day 2

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

B1)Wks 1-2 Press Wk1 5x5, Wk2 3x8 Wks 3-4 Incline Press Wk3 5x5, Wk4 3x8C1) Pull Ups 50 total RepsC2) Push Ups 100 Total Reps

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Phase 4 Peak Strength 4 Weeks 1 Week Deload then Test

Day 1

A1)Wks 1-2 Speed Deads Wk1 8x2 at 65% Wk2 10x1 at 75%Wk 3 Speed Pause Squats 8x2 at 50% Wk 4 Omit

B1) Wks 1-2 Strict Good Morning Wk1 5x5 Wk2 3x8 Wk3-4 Dimel Deads Wk3 3x15 Wk4 2x20

C1) Band Leg Curls 120 total repsC2) Hanging Leg Raises 100 total repsC3) Band Side Steps 200 total reps

Day 2

A1)Wks 1-2 Bench Wk1 5RM, Wk2 5x3 at 5RM Wk3 Press Wk3 3x3 Wk4 Bench 3RM, 2x5 w/ 80% of 3RM

B1) Dead Stop Chest Supported Rows 5x8-10B2) DB Key Press 4x12-15

C1) Chin Ups 60 Total RepsC2) Band X Triceps 150 total reps

Day 3

A1)Wks 1-2 Squat Wk 1 5RM, Wk 2 5x3 at 5RM Wk3 Deadlift 3x3 Wk4 Squat 3RM, 2x5 w/ 80% of 3RM

B1) Barbell Hip Thrust 5x8-10B2) Feet Elevated Side Plank 4x20-30 seconds

C1) Bulgarian Split Squat 75 Total Reps

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C2) Straight Leg Sit Up 75 Total Reps

Day 4

A1)Wks 1-2 Push Press Wk1 9x3 at 60%, Wk2 6x2 at 70%, 2x2 at 80%Wk3 Closer Grip Paused Speed Bench 12x3 at 60% Wk4 Omit

B1) Wks 1-2 Pendlay Rows Wk1 5x5 Wk2 3x8 Wks 3-4 Bent Rows Wk3 3x15 Wk4 2x20

C1) DB Rear Delts 150 total repsC2) DB Triceps 150 total repsC3) DB Zotman Curls 100 total reps

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Soldier Performance Seriesby David Cottrill, Army

Day 1

A- Power Snatch: Wk1-4x3, Wk2-3x3, Wk3-4x5, Wk4-2x3

" Rest:60 Sec

" Light weight here. Acceleration of weight most important. Maintain proper form.

B- Trap-bar Deadlift: Wk1-4x5, Wk2-3x5, Wk3-5x5, Wk4-2x5

" Rest: 120 Sec

C- Single Leg Pistol Squats: Wk1-3x10, Wk2-3x10, Wk3-3x12, Wk4-2x8

" Rest: 60 sec

C2- Barbell Rollouts: Wk1- 3x8, Wk2-3x8, Wk3-4x8, Wk4- 2x8

" Rest: 60 sec

D- Hill Sprints: Wk1- 20min, Wk2- 20min, Wk3- 20min, Wk4- 20min

" 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.

Day 2

A- Hands Elevated Plyo-Pushups: Wk1-4x5, Wk2-3x5, Wk3-5x5, Wk4-2x5

" Place each hand on a Reebok step to increase range of motion.

" Rest: 60 Sec

B- Incline Close Grip Bench Press: Wk1-3x5, Wk2-2x5, Wk3-4x4, Wk4-2x4

" After last set of 5, drop weight by 20% and do AMRAP for 1 set.

" Rest: 120 Sec

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C- Inverted Rows: Wk1-4x8, Wk2-3x10, Wk3-4x12, Wk4-2x10

" Use weighted vest or plate if needed.

" Rest: 60 sec

C2- Dips: Wk1- 4x6, Wk2-3x6, Wk3-4x8, Wk4- 2x6

" Add weight to get 6 rep max.

" Rest: 60 sec

D- Face Pulls: Wk1- 3x10, Wk2- 2x10, Wk3- 3x12, Wk4- 2x8

" Rest: 60 sec

E- Chin Ups: Wk1- 1, Wk2- 1, Wk3- 1, Wk4- 1

" Each week is 1 set AMRAP. Try to increase your number each week. Body weight only!!

" Rest: 60 sec

E- Sledgehammer Tire Strikes: Wk1- 3x20, Wk2- 4x20, Wk3- 5x20, Wk4- 6x20

" Reps are 10 per side, 20 total

" Rest: 60sec

Day 3

A- Seated Box Jumps: Wk1-4x3, Wk2-3x3, Wk3-5x3, Wk4-2x3

" Sit on 12in Box, Jump to Highest Box Possible

" Rest: 60 Sec

B- Box Squats: Wk1-3x5, Wk2-2x5, Wk3-4x5, Wk4-omit

" Heavy Weight here. Leave 1-2 reps in hole each set!!!!!

" Rest: 120 Sec

C- Barbell Romanian Deadlift: Wk1-3x8, Wk2-8x6, Wk3-4x8, Wk4-2x6

" Rest: 90 sec

D- Single Arm Farmer's Walk: Wk1- 2rnds, Wk2-3rnds, Wk3-4rnds, Wk4- 5rnds

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"

Use heavy Kettle Bell. Carry for 200 ft distance.

" Rest: 90 sec

E- 15/15 intervals: Wk1- 10mph, Wk2- 10.5mph, Wk3- 11 mph, Wk4- 12 mph

" On a treadmill sprint 15 seconds on/ 15 seconds off. 6 rounds each week @ 8% grade. Increase " speed each week by 0.5 mph

Day 4

A1- Weighted Pullups: Wk1-4x5, Wk2-3x5, Wk3-5x5, Wk4-2x5

" If you cannot use weight, do the prescribed sets with as many reps as possible.

" Rest: 60 Sec

A2- One Arm Neutral Grip Incline DB Bench Press: Wk1-3x8, Wk2-2x8, Wk3-4x8, Wk4-2x6

" Rest: 60 Sec

B1- DB Flat Bench Press: Wk1-3x8, Wk2-2x8, Wk33x10, Wk4-2x6

" Rest: 60 sec

B2- Chest Supported Row, Neutral Grip: Wk1- 3x10, Wk2-3x8, Wk3-4x10, Wk4- 2x8

" Rest: 60 sec

C1- Cable Scarecrow: Wk1- 2x10, Wk2- 2x10, Wk3- 2x10, Wk4- 2x10

C2- Push Up- AMRAP: Wk1- 1, Wk2- 1, Wk3- 1, Wk4- Omit

D- Barbell Complex: Wk1-1x8, Wk2-2x8, Wk3-2x8, Wk4-2x8

" 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!!!

" Rest: 60-90sec

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Soldier Conditioning PlansKettlebell Complex

4 rounds: 90 seconds rest

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

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Soldier Conditioning Days

Tuesday:

Dumbbell Complex:

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

BurpeeMountain ClimberKettlebell SwingsSpiderman Push-upArm Swing squats

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Conditioning Daze

Rep Ladder: 1,2,3,4,5,6,7,8,9,10

Kettlebell SwingsDumbbell ThrusterFor time…

Rest 3 minutes

Prowler Push 30 yds with 90 lb:AMRAP in 10 minutesAlternating high and low handles

Rest 3 minutes

Sledgehammer:4 x 12 strikes per side rest 60 sec

Dumbbell Complex 1

4 x 8 reps, 90 seconds rest

Squat JumpSingle Dumbbell Clean To PressSingle Dumbbell Swing to overhead Front Squat + Seesaw pressFront Hold Reverse Lunge

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Dumbell Complex 2

4 Rounds, 90 seconds rest

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

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Medley 1

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

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Conditioning Work

1a) Heavy Prowler Push 30 yds1b )Alternating arm Kettlebell Swing 12/arm

" 5 rounds rest 90 seconds after swings

2a) Backwards Sled Drag 20 yards2b) Kettlebell Snatch 10/arm

" 5 rounds rest 90 seconds after snatches

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Underground Sandbag Conditioningby Mark Fitzgerald

4 rounds of run / bag + 1 extra round with bag.

Total work = 1 mile of running and 500 reps with the bag

Run 400m20 spins 10L / 10R20 push ups20 presses20 snap downs20 squats

Best done with a Bulgarian Sandbag, but a regular sandbag will do! All runs are to be performed with nag across the shoulders.

VIDEO: How to Make a Bulgarian Bag: http://zacheven-esh.com/homemade-sandbag-training/

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http://zacheven-esh.com/homemade-sandbag-training/

http://zacheven-esh.com/homemade-sandbag-training/



Underground Garage Workoutby Justin Hembree

Day 1 Lower Body

1a) Squats – 5x51b) Box Jumps/Broad Jumps – 5x5

2) Bulgarian Lunges BW – 100 Reps Total, 50 Each Leg

3a) KB Swings - 4x15-253b) Sled Drags – 4x150’

Day 2Upper Body

1) Sandbag or Double DB Clean and Press – 5xSub Max (6-12)

2) Loaded Carries (Double KB’s or DB’s) – Overhead, Rack and Farmer x 3 Rounds

3a) Mixed Grip Push Ups - 4xSub Max Reps (15-25)3b) Bent Over Double KB Rows - 4xSub Max Reps

4). Animal Races - Bear Crawl, Duck Walk, Frog Jump, Sideways Bear Crawl 10-15yards

Day 3Full Body

1) DB Snatches – 5x5 Each Arm

2) Lunges – 4x10, 5 Each Side (Progressions: Farmer, Rack, Double Rack/Zercher, Single Overhead, Double Overhead, Cross Body)

3a) Push Ups - 3xMax3b) Pull Ups - 3xMax

4a) SB Shouldering - 4x 6, Alternate Shoulder Each Rep 4b)" Box Jumps/Burpees – 4x(5 Box Jumps or 10 Burpees) 4c) V-Ups/Leg Raises – 4xSub Max

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New Warrior Training Systems'

4 Week Kettlebell Metabolic Conditioning Program

by Sincere Hogan (http://newwarriortraining.com)

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

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http://newwarriortraining.com/

http://newwarriortraining.com/



Week 1

Day 1:

Warm Up: Joint Mobilty x 5-10 min.

1. KB Goblet Squat 2. Push Ups3. KB Alt. Reverse Lunge4. 1 Arm Swing x Left5. 1 Arm Swing x Right

Perform ea. exercise for 1 min. w/ 1 min. rest between ea. exercise. Perform 5 rounds

Cool Down: Joint Mobility & Stretch x 10-15min.

Day 2:


1a. 2 Hand Swing x 101b. Burpee (incl. Push Up & Jump) x 2, 4, 6, 8, 10, 10, 8, 6, 4, 2

Perform 10 two-handed swings between each set of burpees.Perform both exercises back to back, w/minimal rest after performing burpees.


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Day 3:

Warm Up: Joint Mobility x 5-10 min.

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.


Week 2

Day 4:


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


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Day 5:


1. Alternating Swings2. OH Press x left3. OH Press x right4. KB Goblet Squat

Perform ea. exercise for 1 min. Rest 1 min. btwn exercises. Perform 6 rnds


Day 6:


1. Press + Squat x left x 1 min2. Press + Squat x right x 1 min3. 2 Hand Swing x 1 min

Perform 8 rounds

Perform all 3 exercises x 1 min ea. back 2 back, without a rest break. Rest 60-90secs between rounds. Perform 8 rounds.


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Week 3

Day 7:


1a. 2 Hand Swing x 101b. Press x 10 (5r/5l)

Perform 1a & 1b back to back, without rest. Perform 10 rounds. Rest 1 min between rounds.


Day 8:


1a. 1 Arm Swing x 20/ea. side1b. Sprint x 200 yds ( or Skip rope x 2 minutes or Sprint in place x 1 min.)

AMRAP x 25 min

Perform ea. exercise back to back, w/o rest. Rest 90 sec. between rounds.


71




Day 9:


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


Week 4

Day 10:


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)

1b. 1 arm swing (Left x 10/Right x 10)

Rest x 1 min.

Perform AMRAP x 10 min.


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Day 11:

30:30


1a. 2 Arm Swing1b. Push Up

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.


Day 12:


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:

20/20/18/18/16/16/14/14/12/12/10/10….etc.


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Kettlebell Video Lessons:

1. Bodyweight Squat: http://www.youtube.com/watch?v=CPQSO3IrSrU

2. Kettlebell Deadlift: http://www.youtube.com/watch?v=xz1xYihMYgI

3. Kettlebell 2 Arm Swing: http://www.youtube.com/watch?v=ZaVlnDZehbQ

Kettlebell Goblet Squat Demo: http://www.youtube.com/watch?v=TEVaiM8Z0NY

Kettlebell 1 Arm Swing Demo: http://www.youtube.com/watch?v=ZCSVYnptGGo

Kettlebell Press Demo: http://www.youtube.com/watch?v=ckoRtCwoznI

Joint Mobility: http://www.youtube.com/watch?v=-hLANM8ai7Q

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.

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http://www.youtube.com/watch?v=CPQSO3IrSrU

http://www.youtube.com/watch?v=CPQSO3IrSrU

http://www.youtube.com/watch?v=xz1xYihMYgI

http://www.youtube.com/watch?v=xz1xYihMYgI

http://www.youtube.com/watch?v=ZaVlnDZehbQ

http://www.youtube.com/watch?v=ZaVlnDZehbQ

http://www.youtube.com/watch?v=TEVaiM8Z0NY




http://www.youtube.com/watch?v=ZCSVYnptGGo




http://www.youtube.com/watch?v=ckoRtCwoznI

http://www.youtube.com/watch?v=ckoRtCwoznI

http://www.youtube.com/watch?v=-hLANM8ai7Q

http://www.youtube.com/watch?v=-hLANM8ai7Q

http://www.newwarriortraining.com/idevaffiliate/idevaffiliate.php?id=132

http://www.newwarriortraining.com/idevaffiliate/idevaffiliate.php?id=132



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.

" 5 sets X 2 / 2 each side.

WST Sandbag Demo: https://www.youtube.com/watch?v=ZmVw_uqeSpA

1B) Traveling Spider Man Push-ups X distance or reps. 5 sets.

1C) Ring L-Sit holds 5 x 10 sec holds

2A) Sledge hammer slams w/ footwork 4 sets x 5 per side. Same side for 5 or switch with foot work.

WST Sledge Hammer: https://www.youtube.com/watch?v=QaYNUTxRQ0c

2B) KBI swings 4 sets x 6-8 per side

KBI Rotational Swings: https://www.youtube.com/watch?v=9Q8akgGmmUs

2C) Band Tricep Push Downs 4 x 20

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https://www.youtube.com/watch?v=ZmVw_uqeSpA

https://www.youtube.com/watch?v=ZmVw_uqeSpA

https://www.youtube.com/watch?v=QaYNUTxRQ0c

https://www.youtube.com/watch?v=QaYNUTxRQ0c

https://www.youtube.com/watch?v=9Q8akgGmmUs






Cardio Finisher:

Battle Rope complex.

WST Battle Rope: https://www.youtube.com/watch?v=OI4KRrM_fC4

10 seconds of rope slams" Rest 3-5 sec10 seconds - uppercuts" Rest 3-5 seconds10 seconds - grapplers throw" Rest 3-510 seconds - overhand rights and lefts aka haymakers" Rest 3-510 seconds double wave" Rest 3-510 seconds - Alternating waves" Rest 3-5

Rest roughly 3 minutesRepeat as needed.

Belton LubasNASM - CPT, MAT JS - CPT, BS Pre-Therapy, Z-Health Trainer R-Phase/I-Phase/S-Phase/T-PhaseUnderground Strength Coach Level 2N.S.I. Martial Arts Combatives Instructor Ownerwk: 425-445-9447 other: 425-214-4589

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https://www.youtube.com/watch?v=OI4KRrM_fC4

https://www.youtube.com/watch?v=OI4KRrM_fC4



“THE JACKED ATHLETE”By Shannan Maciejewski

In Season Training for Football (Soccer) Players

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:

M: Session A

T: Team Training

W: Session B

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T: Team Training

F: Session C

S: Game

S: Off

During the season we want to minimize muscle soreness, therefore choosing exercises with less eccentric stress. Such as a step up over walking lunges.

The soft tissue release, dynamic warm up, and movement preparation will be the same each session and is below.

1. SELF MASSAGE/SOFT TISSUE RELEASE(30-60SEC/MUSCLE GROUP)

Quads

Hip Flexors/TFL

Adductors

Lats

Mid-Upper Back

Now Use Tennis/Lacrosse/Golf Ball

Glutes/Piriformis

Calf Muscles

Posterior Shoulder

Pecs

Sole of Foot

2. DYNAMIC WARM UP: MOBILITY/ACTIVATION

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

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move onto the movement preparation.

Unlock the hips: 2 sets through

1a) Hip flexor mobilisation: ½ Kneeling Hip Pulse, Rectus Femoris Mobilisation, x8-10 /side

1b) Glute Activation: Hip Bridges, Single leg bridges, hip bridge isometric x10-12 or 20-30 seconds

-T-Spine Mobilisation: Quadruped extension rotation side-lying t-spine rotation x 8/side

" http://youtu.be/uEGfCwi_DVk Note: Choose 1-2 of these in the video

-Modified Yoga Plex x 5/side

" http://youtu.be/-i8jqiFJHdI

-Quadruped Hip Circuit: Kick Backs, Fire hydrant, fire hydrant flow x 6 each

" http://youtu.be/IlgsG4vVjSo

-Squat Hold with figure 8 x20 sec

" http://youtu.be/Gfj4lNHA-lA

-Low Gliding Lateral Lunge

-Inchworm + scap pushup + Pushup x 6

-Wall Ankle Mobilisation x8-10/side

MOVEMENT PREPARATION 15-20m 1x through

-High knee skips

-Side to side shuffle

-Back pedal

-Grape vine

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http://youtu.be/uEGfCwi_DVk

http://youtu.be/uEGfCwi_DVk

http://youtu.be/-i8jqiFJHdI

http://youtu.be/-i8jqiFJHdI

http://youtu.be/IlgsG4vVjSo

http://youtu.be/IlgsG4vVjSo

http://youtu.be/Gfj4lNHA-lA

http://youtu.be/Gfj4lNHA-lA



-Bear Crawl + Crab Walk 10-20m each

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SESSION A: Strength and Power

Acceleration/Deceleration/Change of Direction

POWER SKIP 10M INTO BACKPEDAL 5M http://youtu.be/ovKKwhGMYKc 5 SETS

POWER

DB Hang Snatch 4 x6,4,2,2

STRENGTH

Exercise Week1 2 3 4 Rest1a)Squat:

BB Front Box Squat

2x3,1x5 2x3,1x5 2x3,1x5 2x5Easy 90-120

b)Glute Activation x10reps

2a)Sandbag Zercher Step Up

2-3x6 2-3x6 2-3x6 2x6 90seconds

b)DB Chest Supported Row

2-3x8 2-3x8 3x8 2x8 90

3a)BB Rollouts with Pause3x8-10 3x8-10 3x8-10 3x8-10 30sec

b)Glute Circuit

http://youtu.be/B8OMy1bpcLY

2x10 2x10 2x10 2x10 30

c)Cable ½ Kneeling Face Pull

2x15 2x15 2x15 2x15 60

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http://youtu.be/ovKKwhGMYKc










SESSION B: Strength and Power

Acceleration/Deceleration/Change of Direction Side Step into Side Shuffle 10m 5 Sets/side

POWER Kneeling Jump into Broad Jump

http://youtu.be/k0KKeFMQHfE 3-4x3

STRENGTH

Exercise Week 1 2 3 4 Rest1a)Hip Dominant:

Block Elevated Deadlift

2x3,1x5 2x3,1x5 2x3,1x5 2x5Easy 90-120

b)Glute Activation x10reps

2a)KB/Sandbag Off Set Reverse Lunge

2-3x8 2-3x8 2-3x8 2x8 90seconds

b)Weighted Pushup with Chains/bands

2-3x8 2-3x8 3x8 2x8 90

3a)Lateral Band Walkouts

http://youtu.be/IUVJqwp_qjc

2-3x3-5/direction

2-3x3-5/direction

2-3x3-5/direction

2-3x3-5/direction

30sec

b) 3 Way Hip Stability Series

http://youtu.be/hC4K7lWzdFk

2-3x2/direction

2-3x2/direction

2-3x2/direction

2-3x2/direction

30

c)Seated Rope Pullhttp://youtu.be/zD-5jlPukYI

2-3x30sec 2-3x30sec 2-3x30sec 2-3x30sec 60

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http://youtu.be/k0KKeFMQHfE












http://youtu.be/zD-5jlPukYI






SESSION C: ACTIVE RECOVERY

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

Website: www.shannanmaciejewski.com

Youtube: www.youtube.com/shannanmaciejewski

Facebook Fan Page: www.facebook.com/rawfast

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http://youtu.be/1WdZeMHRILg

http://youtu.be/1WdZeMHRILg

http://youtu.be/f0JaC_PnQ0A

http://youtu.be/f0JaC_PnQ0A

http://youtu.be/1wPLVtd8pSI

http://youtu.be/1wPLVtd8pSI

http://youtu.be/n9gtXAiqwuc

http://youtu.be/n9gtXAiqwuc

http://www.shannanmaciejewski.com/

http://www.shannanmaciejewski.com/

http://www.youtube.com/shannanmaciejewski

http://www.youtube.com/shannanmaciejewski

http://www.facebook.com/rawfast

http://www.facebook.com/rawfast



Warrior Fitness Training SamplerBy Jon Haas

Workout 1 - Movement Matters

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

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http://youtu.be/mUD9i5yUGmw

http://youtu.be/mUD9i5yUGmw



Workout 2 - Kettlebell Hell

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.

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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

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http://www.warriorfitness.org/

http://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.

See it here!

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https://www.youtube.com/watch?v=ilfMCpKE-1s

https://www.youtube.com/watch?v=ilfMCpKE-1s



Finisher #3: Two Kettlebell Complex

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.

A1) Double Swing: x6 repsA2) Double Clean: x6A3) Double Front Squat: x6A4) Double Push Press: x6

See it here!

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

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https://www.youtube.com/watch?v=v1HBS2VgiF0

https://www.youtube.com/watch?v=v1HBS2VgiF0

http://www.beyondthebarbell.com/

http://www.beyondthebarbell.com/

https://www.youtube.com/user/WilkinsPower






Underground Strength Gym Workoutby Richard Flynn

DAY 1:

1)# Box squats 6x4 (6 sets, 4 reps)

2)# Bulgarian split squats (weighted w/kb, bb, db) 4x8-10

3a)# Barbell hip thrusts 4x8-103b)# Stability ball hamstring curls (hips elevated) 4x8-10

4a)# 45 degree back extensions, holding plate on chest 3x10-124b)# Knees to elbows 3x12-15 (Sub hanging hip flexion, russian twists, etc.)

DAY 2:

1)# Bench Press 8x3" (active rest between with band pull aparts)

2)" Ring push ups 2xamap (Sub neutral grip with dumbbells)

3a)# KB standing OH press 4x8-103b)# Mixed pull ups 4xsubmax

4a)# Band push downs (100 total reps)4b)# Elbow flexion exercise of choice (DB curls, BB curls, zottman curls, rope kb curls) 3x10-12

5)# Bodyweight finisher

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DAY 3:

1a)# Trap Bar DL 6x41b)" Bench jumps (hurdle jumps) from kneeling start (2 or 3 jumps)

2)" RDL (BB, KB, DB) 4x8-10

3a)" Chest supported rows 4x8-103b)# KB clean and press 4x8-10

4a)# Farmers walk 4x100 feet4b)# Feet elevated stability ball planks 4x30-60 seconds

5)# KB swings x 100

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Agoge Fitness Systems' Intermediate Underground Workout

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

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Dead lift, " Stone Lift, etc.)

2) RDL 3x8

3A) Pull Ups x Sub-Max

3B) KB Swing x15

3C) Wall Hand Stand for time (try to match time each round)

Day:2 Conditioning

Met-Con circuit. 1 - 2 minutes per exercise/15seconds to transition/2 - 3 minutes rest between rounds/3 Rounds

Heavy Bag Punch

Alternating 1 Arm DB Snatch

Heavy Bag Kick

Floor Hyper Extension

Forward Sled Pull

Band Pull Aparts

Day 3: Press

1) Military Press (OR Bench Press, Inc line Bench Press, Floor Press, DB Bench, Decline " Bench Press, etc.)

2) 1 Arm DB Snatch 3x8

3A) DB Bench Row x 10/10

3B) Heavy Prowler Push x 40 yds (high and low position)

3C) Outside Club Mills x 10/10

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Day 4: Conditioning

1) Row Intervals: 300 - 500 m/1:00 minute rest x 10 rounds

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.

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http://agogefit.com/mentalmeatheads




http://agogefit.com/






FREAK-QuestMatty Wichlinski / http://TSSAthletics.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 -

they are grueling.

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http://TSSAthletics.com

http://TSSAthletics.com



• 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).

Finally - use your head.

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Week 1 - Foundation week, everybody starts in the same place, where you progress from here is up to you

Strength - 5x5Complex -A) weight progression (W) 5x5 - choose conservative starting weightB) volume progression (V) 5x5 - 5 sets of 5 reps each movement (25 reps/set)C) rest progression (R) 5x5 - 180 sec rest between complexes

Week 2

Strength - 7x3Complex -A) 5x5 - increase load (5%), same volume, same rest periodB) 5x6 - same load, increase volume, same rest (30 reps/set)C) 5x5 - same load, same volume, decrease rest (-20 sec = 160 sec rest)

Week 3

Strength - 8x2Complex - A) 5x5 - increase load 5%, same volume, same rest periodB) 6x6 - same load, increase volume, same rest (36 reps/set)C) 5x5 - same load, same volume, decrease rest (-20 sec = 140 sec rest)

Week 4

Strength - 5x5Complex -A) 5x5 - increase load 5%, same volume, same rest periodB) 6x7 - same load, increase volume, same rest (42 reps/set)C) 5x5 - same load, same volume, decrease rest (-20 sec = 120 sec rest)

Week 5

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Week 6


Day 1

Strength Front Squat or Back Squat (Use same one for duration of cycle)

Complex A

Freak Quest Complex Ahttp://youtu.be/Pp75ym7TPoo

• Hang power clean• Thruster (front squat to push press)• Jump squat (bar on back)• Good morning• Bent over barbell row

Day 2

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http://youtu.be/Pp75ym7TPoo

http://youtu.be/Pp75ym7TPoo



Strength Push Press

Complex Bhttp://youtu.be/YcoDPpmkbug

• muscle snatch• push press behind neck• good morning• squat to press behind neck• bent over row• rdl• push ups

Day 3

Strength Deadlift

Complex Chttp://youtu.be/gmdNSYUEQPg

• RDL • hang power clean + front squat + push press (combo lift)• reverse lunge (alternate legs)

Day 4

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http://youtu.be/YcoDPpmkbug

http://youtu.be/YcoDPpmkbug

http://youtu.be/gmdNSYUEQPg

http://youtu.be/gmdNSYUEQPg



StrengthBench Press

Complex Dhttp://youtu.be/_ANBVGFQ5wc

• 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.

Have fun, enjoy your FREAK-Quest!

- Matty -

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http://youtu.be/_ANBVGFQ5wc

http://youtu.be/_ANBVGFQ5wc



Training For LifeBy Zach Even - Esh

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:

- Strength Endurance

- Speed / Explosive Power Endurance

- Muscle Building

- Conditioning / Stamina

- Mental Toughness

- Staying Lean / Fat Loss

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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.

Warm Up: http://www.undergroundstrengthcoach.com/members/649.cfm

* 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:

http://www.louiesimmons.net/index.php/the-westside-barbell-university/flex-magazine-featuring-louie-simmons

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Week 1 & Week 2:

Day 1:

1A) Squats: Week 1: 3 x 5 reps / Week 2: 3 x 3 reps

1B) Sprints 3 x 150 ft

2A) BB Reverse Lunges 4 x 6 - 8 ea. leg

2B) KB Swings 4 x 12 reps

3) 400 Meter Run 4 x (1:1 work / rest ratio)

Day 2:

1A) Mixed Bodyweight Push (dips, push ups, handstands, etc) 4 x submax (add weight if possible)

1B) Mixed Bodyweight Vertical Pulling (rope climbs, pull up variations - add weight if possible) 4 x submax

2A) 1 Arm KB Clean & Press 4 x 5 / 5 ea.

2B) Recline Rows 4 x Max Reps (Add thick grip for recline rows if possible)

3A) Band Triceps 3 x max reps

3B) Battle Ropes 3 x 50 reps

4) Grip / Abs 4 x varied exercises

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Day 3:

1) Deadlift: Week 1: 6 x 2 reps @ 70% 1 RM / Week 2: 8 Minutes x 1 rep every 30 seconds at 70%

2A) 1 Arm KB Clean 4 x 6 / 6

2B) 1 Arm KB Rows 4 x 6 / 6

2C) 1 Arm KB Swings 4 x 6 / 6

3) Double KB Rack Walk 3 x 150 ft.

4) Run 1/2 Mile AFAP

Day 4:

1) ANY Cardio Activity x 20 Minutes (Tennis, Basketball, Swim, Bike, Jump Rope)

2) 5 Rounds Non Stop:

A) Squats x 15

B) Push Ups x 10

C) Pull Ups x 5

D) V Ups x 5

4) Walking Bodyweight Lunges x 50 / 50 ea. leg

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Week 3 & 4:

Day 1:

1) High Box Jumps x 15 total jumps

2) Walking KB Rack Lunges 3 x 10 / 10

3) Box Squats: Week 1: 3 x 3, 2 x 2 / Week 2: 10 x 2

4) Swings x 100 Total AFAP

5) Sleds / Prowler Work: 5 Minutes Non Stop

Day 2:

1A) Military Press x 12, 6, 6, 12 reps

1B) Band Pull Aparts 4 x 10 / 10 overhand & underhand

2A) Incline Dumbbell Press x 12, 6, 6, 12

2B) Underhand BB Row x 12, 6, 6, 12

3A) 1 Arm Side Raise with KB 3 x 8 / 8

3B) Ring Scare Crows 3 x 10 reps

4A) KB Hammer Curls 3 x 6 - 10 reps ea. arm

4B) Lying Triceps XTs with KBs 3 x 6 - 12 reps

5) Jump Rope 6 minutes: 40 sec. work / 20 sec. rest

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Day 3:

1) Turkish Get Up 5 x 1 / 1

2A) Double KB Snatch 5 x 5

2B) High Box Jumps 5 x 3

3A) Chest Support KB / DB Rows 4 x 6 - 10 reps

3B) Sandbag Zercher Squats 4 x 6 - 10 reps

4A) Med Ball Cross Over Push Ups 3 x 10

4B) Ring Scare Crows 3 x 10

5) Sled / Prowler Work 2 x 3 minutes max work

Day 4:

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.

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http://bodyweightbodybuilding.com

http://bodyweightbodybuilding.com

http://www.undergroundstrengthcoach.com/products/hybrid-kettlebell.cfm

http://www.undergroundstrengthcoach.com/products/hybrid-kettlebell.cfm



Finally.....Thank you for trusting us with your training and we look forward to hearing about your success.

Live The Code,

The Underground Strength Coach Community and

Please View Our Catalog Below Or Click HERE For Our Training Courses & Biz Resources

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http://zacheven-esh.com/products/

http://zacheven-esh.com/products/



Underground Strength CatalogRecommended Resources

Underground Inner Circle - 50% Off VIP Special - Gain access to

everything that goes down at The Underground Strength Gym with private

videos chats with me, never before seen training videos, business tips, lifestyle

tips, success & more. Regular audio interviews with top strength coaches, special

reports, e books and members-only discounts offered that are not available

elsewhere.

Click HERE for Your Special VIP Offer

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Bodyweight Bodybuilding

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.

Click HERE For BWBB Details

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http://bodyweightwarriors.com/bodybuilding






The Underground Strength Coach Certification

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.

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http://undergroundstrength.org




http://UndergroundStrengthCert.com

http://UndergroundStrengthCert.com

http://Undergroundstrengthcoachcertification.com

http://Undergroundstrengthcoachcertification.com



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.

Details At http://GladiatorProject.com

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http://GladiatorProject.com

http://GladiatorProject.com



http://RussianLionPower.com

Click HERE For The Full Story

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http://russianlionpower.com

http://russianlionpower.com



june wom - usc

Documents

exercise program

proper exercise training

exercise routine

forms of exercise

nutrition program

underground volume training

llc underground strength

dietary programs