Table Of ContentTHE 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 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.
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.
Table of Contents
1. Morgan Bellinger | Garage Gym Warrior Workouts
2. Callie Durbrow | Barbell Complex Training
3. Derek Elliott | Strongman Sundays
4. Jancel Conroy | Underground Strength Nation Workouts
5. Rick Rick III | Endurance Running Training
6. Travis Stoetzel | Aggressive Strength
7. Frank Dimeo | Cave Strong Workouts
8. John Gaglione | 12 Week Powerlifting Strength Cycle
9. David Cottrill | Military Performance Training
10. Mark Fitzgerald | Sandbag Conditioning
11. Justin Hembree | Garage Gym Workouts
12. Sincere Hogan | Kettlebell Conditioning
13. Belton Lubas | MMA Strength
14. Shannan Maciejewski | The Jacked Athlete
15. Jon Haas | Warrior Fitness
16. Isaac Wilkins | Conditioning Finishers
17. Rich Flynn | Underground Strength
18. Dave Hall | Agoge Fitness
19. Matt Wichlinski | Freak Strength Quest
20. Zach Even - Esh | Training for Life 12 Week Training Cycle
21. Zach Even - Esh | 20 Short Strength & Conditioning Workouts
STRONG IS A CHOICE
by Zach Even - Esh
Being STRONG is a Choice. STRONG is an Attitude. That being said,
there are MANY different training programs below. A common saying I have
is “Training is Training”. Unless you’re training for Powerlifting or
Weightlifting, ALL training works when YOUU do the work.
For example, I’ve trained over 1,000 athletes. Often times, I will watch
athletes from the same sport start training at the same time with me. 1 athlete
goes on to be all state and All American in their sport and the other struggles
to merely be average.
Why? Because 1 athlete put his heart & soul into the training. He doesn’t care
if he squats a bar or a sandbag. He doesn’t care if he does a deadlift with a
straight bar or a trap bar. He is Training to be a Savage. Period.
The other athlete who struggles, he seems to go through the motions. And,
because his attitude and mindset are NOT connected to the training, his body
never absorbs all the work and in turn never produces worthy results.
I’ve been watching this mind body reaction happen since I began training
back in 1989. Some guys in the gym kept making progress while others never
changed.
Attitude. Intensity. And of course, technique. Technique must be on point.
The training samplers below are all varied in length. Some are a few
workouts and some are a few weeks in length.
When I train athletes, I am constantly mixing up the exercise variations. The
athletes love the variety but I never stray from the basics. We always squat,
lunge, jump, sprint, push and pull. We throw objects, carry them, lift them
and in a nut shell, pick things up and put them down!
For example if I am programming Squats, here is a short list of the Squat
variations we will follow for 2 - 4 weeks in a row and then we change the
variation:
Box Squat wide stance
Box Squat athletic Stance
Box Squat with straight bar / safety bar / cambered bar
Front Squat
Paused Front Squat / Vary Length of Pause
Various Kettlebell Squats
Sandbag Squats / Hold Sandbag in Various Positions
We can add bands, chains, change the sets and reps, etc.
I do the same when benching.
Varied Grip on Barbell
Swiss Bar
Chains on Bar
Pause on Chest
Floor Press (with or without chains)
Incline Press
Varied Incline Angle
Dumbbell Bench
Kettlebell Bench
Here’s what I am saying: STRENGTH DOES NOT DISCRIMINATE.
STRONG IS STRONG.
Weak is Weak.
In training, you get what you EARN. Your nutrition, your sleep habits, your
environment, your overall lifestyle….. It ALL counts. Make it add up for
positive not the negative.
Attack the workouts below.
If you need to add strength work, go ahead and attack some heavy lifting
before the prescribed workout. If you need some rep work / bodybuilding for
hypertrophy, go ahead and do some rep work at the end of the workout or
simply adjust sets / reps for the prescribed workout.
I am NOT a fan of getting people to rely on me to move forward and become
STRONG. I want you to OWN it all. That means to learn from me while
thinking for yourself.
I’ve always made the best progress by listening and learning from others,
then, tweaking and applying what works best for me. This is NOT an excuse
to seek out comfort, it is a crucial tip that applies to BOTH the weight room
AND life.
Think for yourself. Rely on NO man or woman to help you move forward.
Count on yourself and be able to trust yourself.
The STRONG Life is the BEST Life.
Now it’s up to you to DO THE WORK.
You got this!
Live The Code 365.
— Zach —
GARAGE WARRIOR WORKOUT
by 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 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 Up
The 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 Movements
Explosive 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 Metcon
The 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 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 Bag
All 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 Finisher
The 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 .
