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Man of Steel, www.manofsteelchallenge.com Copyright 2009, All Rights Reserved. Underground Strength Coach, LLC, The Dieselcrew, LLC. 1

FREAK STRENGTH 2.0Underground Strength Training Secrets for Developing Freak Strength and Rugged Muscle

Man of Steel, www.manofsteelchallenge.com Copyright 2009, All Rights Reserved. Underground Strength Coach, LLC, The Dieselcrew, LLC. 2

FREAK STRENGTH 2.0Jim Smith, CSCS / Zach Even-EshCopyright 2009, All Rights Reserved Underground Strength Coach, LLC / The Diesel Crew, LLC

All rights reserved. No part of this special report 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 Jim Smith or Zach Even-Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Each download is recorded. Fines start at $150,000 and include a possible prison sentence upon conviction.

Man of Steel, www.manofsteelchallenge.com Copyright 2009, All Rights Reserved. Underground Strength Coach, LLC, The Dieselcrew, LLC. 3

FREAK TRAINING

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IntroductionIf you want to get brutally strong and powerful as well as having the look of thick, dense muscle then its time to train Underground. Many decades and even centuries ago the greatest lifters and most dominant athletes looked strong AND actually were brutally strong! They were what we would call All Show and ALL Go! Nowadays too many people look strong but cant perform with high levels of strength and power. And if they are strong, their strength has no endurance, it lasts only a few minutes or maybe only one minute, and no more. This is what happens when you follow pretty workouts that revolve around high tech equipment, isolation movements and going for the pump. Were after what many coin as Real World Strength or Functional Strength. You need to be strong, athletic and highly conditioned. The simple fact is that training is supposed to be hard and the human body is supposed to be strong, there are no two ways about these facts. This is how results will come about.

Youre gonna have to earn your strength and muscle.In this special report youre going to learn that it doesnt take anything fancy to develop the look of a Gladiator. Show me someone who is satisfied with their strength and they are likely satisfied with everything else around them far too easily. The men of the golden era and prior lifted anything that would yield results in strength and muscle gains. This is how I train and this is how I train my athletes.Man of Steel, www.manofsteelchallenge.com Copyright 2009, All Rights Reserved. Underground Strength Coach, LLC, The Dieselcrew, LLC. 5

The results are superior to any of the fancy training methods out there and you can experience the same if youre ready to put in the work. stones heavy barbells lifts with two hands and one hand heavy kettlebells climbing rope pressing & rowing heavy thick handle dumbbells from all angles Focused on ground based lifts (very little was performed lying down and nothing was performed sitting down, unlike many of todays popular programs) Partner gymnastics based movements, acrobatics, hand balancing and ring training These men also trained with higher volume and frequency than what many are accustomed to today. Ask an athlete nowadays what extra training he does and the majority do little to nothing. The difference was that back then, the choices of exercises were not many, so they practiced the compound lifts with frequency, and because they practiced so often, they gained GREAT skill (i.e. STRENGTH) in these lifts.

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Above, Ala Mead, c A an circa 1924 Alan lost his leg in WW I an decided 4. t n nd d to take act o tion by lift ting heavy as his me y ethod of re ecovery w where mos st people would ha made e ave excuses and given u There are NO up. exc cuses for m modern da Gladiato ay ors. Thes lifts were ALL comp se e pound lifts a packed on slabs of rugged m and f muscle very quick kly. Becaus these me practiced these bas lifts regu se en d sic ularly, they also had high work capac city, which is what mo people lack today. ost When an athlete begins tra e aining at Th Underg he ground Str rength Gy in ym on, dling heavy weights fo more than just one or Ediso NJ, we build them up to hand set. W dont want your bo shuttin down on you when you need it to work. We w ody ng The right style of training w promot physical and mental toughness o will te s. With regards to volume, th men of T Golden Era did no perform m o he The n ot many differ rent movem ments, inste ead, they performed 1 4 movem ments per w workout, and w worked the ass off on each mov eir vement.Man M of Steel, ww ww.manofsteelcha allenge.com Copyright 2 2009, All Rights R Reserved. Underg ground Strength Coach, LLC, The Dieselcrew, LLC e C. 7

Body ybuilding Le egends such as Sergio Oliva & Ro h obby Robins would p son perform coun ntless super rsets of ben pressing and pull u for the upper body Squats nch g ups y. and Romanian Deadlifts fo the lower body. D or r They were also strong as h with these lifts and had the y hell Long Stren ngth I conti inue to talk about. k Varie is great for stimula ety ating the mi and bod and it is a necessar aspect of ind dy ry f impro ovement. With too litt variety, y W tle your body a adapts to th stimuli a he and progress slows.

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But, what the men of The Golden Era did to com m a mbat their la of varie was to ack ety const tantly strive to break P e PRs (Perso onal Records). And bec cause they always got t stron nger, they consistently added mu c y uscle. ke en rk avoid the in ntensity req quired to Unlik many of todays me who wor out and a break records, these men of might m t moved weigh that sho many o the most hts ock of adva anced lifters of today. s Dont think for one second that you n t o d need a fanc place to t cy train at or f fancy equip pment to tr rain with. I started out in my pare t ents garage which wa as FREE EZING cold and all I ha was a cr ad rappy 300 lb Olympic s from Co set ostco, a pai ir of 50 & 100 lb DBs and a gun rack w 0 D which I used for squatt d ting. I used an old too d olMan M of Steel, ww ww.manofsteelcha allenge.com Copyright 2 2009, All Rights R Reserved. Underg ground Strength Coach, LLC, The Dieselcrew, LLC e C. 9

box t elevate the flat ben for inclin dumbbe benching Wasnt pr to t nch ne ell g. retty but it work ked. my e, ong k ked ged e n Not m surprise I got stro as heck and I pack on rugg muscle faster than ever before in that tight sp t pace in my Dads garage, all beca ause I was limited to going heavy and basics on I am us g d nly! sing the word limited loosely here, these were great limits to have e e!

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On the weekends, I would take a trip to a different gym to change things up a bit. One weekend I was training at a Golds Gym, and the kid at the front counter started chatting with me after my workout as he wondered where I trained since he never saw me before. When I told him I train at home in my garage his jaw dropped! He asked how I got so big training in a garage! I told him all about the need for basics, heavy weights and intensity. The young kid was a wrestler, and he got to talking about his workouts at this fancy Golds Gym (I wish the original Golds Venice was the norm for gyms of today). His workouts revolved around all the machines and fancy equipment most of which were isolation movements. BIG MISTAKE, especially for a wrestler! Movements that had him sitting down and lying down were common place for his training. I started chatting with him about George Hackenschmidt, the great wrestler who was also incredibly strong, even at the young age of 19. We spoke about heavy Olympic lifting, powerlifting, heavy ground based lifts and overhead presses. His eyes lit up and we mapped out a simple Underground program that had him training three days a week.

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Abo ove, Georg Hacken ge nschmidt, The Russi ian Lion, s sporting a seriously y rugge physiqu ed ue! Back then I was still bodyb k s building and using a sp workout template. But, I was d plit s training more lik a powe bodybuilder. Nev ke er vertheless, the progra I was am follow wing was working BIG time and I kept getting stronger and bigge w G er. ddition, I was coaching wrestling at the time and had n problem wrestling w g e no In ad with other athle etes without resting. I would go f 20 - 30 minutes no stop with for on h the y younger wre estlers. This conditionin and wres ng stling made me strong and imp e ger proved my a ability to tolera intense workouts. This is coin work c ate e ned capacity. Y cant ju be big You ust and s strong, you must also be highly c u conditioned and wrest d tling and other combat t sport are a gre addition if you wan to be a B Ass! ts eat n nt Bad

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The g greater stre ength developments I gained res sulted in improved stre ength endu urance & po ower endura ance, which was some h ething I nev had bef ver fore (back when I was doing the trad n ditional gym workouts) m ). Lets take a lo s ook at my old schoo power bodybuild ol ding split workout from the gara m age days: Day 1: Should ders, Arms s 1) BB hang clean 4 5 x 3 5 re eps 2) 1 arm DB laterals (h B heavy) 2 3 x 6 12 each 3) bent ove DB laterals 2 3 x 6 12 reps er 4) BB shrug 2 3 x 1 20 reps gs 15 s 5A) BB chea curls 3 x 5 10 reps at s 5B) lying DB extensions 3 x 5 12 reps B s 2Man M of Steel, ww ww.manofsteelcha allenge.com Copyright 2 2009, All Rights R Reserved. Underg ground Strength Coach, LLC, The Dieselcrew, LLC e C. 13

Day 2: Legs

ked y 1) BB back squat work up to 2 x 12 20 reps (I only had 300 lbs so the re han ) reps wer higher th normal) e 2) DB lunge variations 3 x 6 10 each 3) BB RDL 2 3 x 10 20 reps with bell 4) 1 legged calf raise w Dumbb 4 x 10-20 reps

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Day 3: Chest & Back 1A) Flat Bench Press work up to 2 Heavy Sets x 3 5 reps 1B) 1 arm DB rows 1 warm up set at 50 lbs, then all remaining sets at 100 lbs for 15- 20 reps each arm 2A) Incline DB bench 3 x 5 10 reps 2B) bent over BB row 3 x 5 10 reps 3A) incline or flat DB flys 2 x 6 10 reps 3B) feet elevated push ups 2 x max reps At the end or beginning of each workout I worked abs and / or calves. I also hit the forearms with some traditional wrist curls at the end of upper body days since that was all the grip training I knew of back then. Here and there I would throw in some DB curls and close grip benching for the arms, but not too often. I did have an influence from a Rogue Lifter whom I met back when I was only 14 years old. His name was George. I was trying to mimic the way George trained at the old YMCA yet I enjoyed the variety of several movements as opposed to working one or two movements over and over so I modified his workouts into my own. I never rested much between sets which was great for improving work capacity. George was a beast of a man I used to train alongside at the OLD Metuchen, NJ YMCA. Back then, the Y was the typical golden era style gym: lots of york plates and round head dumbbells, dip bars, pull up bars, a york isometric rack and plenty of benches. What a gem this place was. Its a shame it had to go. George used to train movements, not muscle groups. He would perform 1 or 2 exercises per workout for endless sets, I noticed his LONG time periods spent on each of the movements he chose.Man of Steel, www.manofsteelchallenge.com Copyright 2009, All Rights Reserved. Underground Strength Coach, LLC, The Dieselcrew, LLC. 15

as or o 45 It wa typical fo George the Beast to train one movement for up to 4 minutes at a time. usual his work lly kouts were j just 2 move ements. His favorites s s seemed to he an ss, ed rbell cheat be th Romania dead lift (RDL), the bench pres weighte dips, bar curls skull crushers, etc. s,

t his solid rock! A boy wa he in sha And as ape, resting g What a freak th guy was, built like s only 30 60 seconds betw ween HEAVY sets and never slowe his inten Y ed nsity! Toda someone mows the lawn and they feel e ay, e exhausted the rest of t day and the d unab to work out. Or, they go to the beach an the rest o the day t ble nd of their exha austed beca ause of the sun. Come on, thats Bull Shit! Le see som physical ets me and m mental toug ghness hap ppening aga ain!

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FARM BOY TRAININGIn the early and mid 1900s young kids worked 12 hours or more every day on a farm performing manual labor. Nothing bad ever happened to them! My wifes cousin grew up in Pa. and his father always had him working with him on weekends or around the house during the week, all of which required manual labor. This kid was always moving stones, cutting down trees, digging ditches, swinging a sledge hammer or axe, pushing wheel barrows and carrying sandbags or mulch. His work ethic and work capacity was second to none. When he was working on my house, he noticed my climbing rope in the back yard hanging from the tree and he climbed up with ease using no leg assistance. He then told me I need to get a longer rope on a higher branch! This is the same kid who cut down the trees in my back yard and left me a few logs. He KNEW I would find a use for them when training my athletes and he was 100 % accurate. We started using the logs for all our carries and lower body movements and our wrestlers benefited immensely from their use! Theres something to be said for the people growing up on farms or working in tire yards / junk yards. They all seem to have that freak strength that so many others struggle for through the weight room yet never achieve.

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BASIC LIFTINGLets take a look at the basic lifts you will want to incorporate on a regular basis. The extra isolation movements which will NOT be listed are simply icing on the cake and you can incorporate the isolation movements on your own with your own discretion.

Key:BB = barbell DB = dumbbell

BB hang clean & press (or push press) BB military press (or push press) BB high pull BB power clean or hang clean BB bent over row (overhand and underhand grip) 1 arm DB rows DB swings DB hammer cheat curls BB cheat curls 1 arm DB snatch 1 arm DB clean and press (or push press) BB back squat BB deadlift variations (RDL, Snatch Grip DL) BB or DB floor press Mixed grip pull ups Parallel bar dips Push Up VariationsMan of Steel, www.manofsteelchallenge.com Copyright 2009, All Rights Reserved. Underground Strength Coach, LLC, The Dieselcrew, LLC. 18

Now, the above list is incre , e edibly simp but, if y chose 2 -3 of the a ple, you above move ements for each worko and wo out orked at the incredib hard 3 4 x week em bly you w develop freakish s will p strength and a physiqu that will shock othe d ue ers!

Bent over BB rows w B with a thic bar, a m ck must have for develo oping a rugged and muscula back! The thick b adds plenty to th grip! r ar bar he

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Sure, the list ab bove may very well be completely different t y than what y are you curre ently doing as well as what other in your gy are doin rs ym ng. You will be sk kipping the lat pull d e downs, the concent e tration cur the leg rls, g ensions, th seated machine p he presses an all the other crap nd p exte exer rcises. Its time to train move s ements, NOT just ex xercises. Lets hit the weights hard a heavy in the 1 1 range (u and 10 unless perfo orming calist thenics), an once a w nd week perfor a high re workout with lighte weights rm ep t er with a rep range anywhere from 12 50 reps pe set. e er Yep, you read that correct all the w up to 5 reps! t tly, way 50Man M of Steel, ww ww.manofsteelcha allenge.com Copyright 2 2009, All Rights R Reserved. Underg ground Strength Coach, LLC, The Dieselcrew, LLC e C. 20

High rep training can be a great catalyst for building muscle. It is also very challenging, so be mentally prepared to push through the pain zone when your muscles are screaming with fatigue. After training hard for 2 3 weeks, take one week and train light but also stop your sets way before any serious intensity is required. The holding back will allow your mind and body to recover, and when you return to the intense training one week later, your body will have compensated and reaped the rewards of your training. Along with quality nutrition and this old school, Underground style of training you will quickly begin developing a rugged physique. Remember, we reap the rewards of our training through proper rest and nutrition. Part of your discipline will be resting when you may really want to train. Discipline means doing what you have to do and what is best for you, not what you want to do! What you want to do has nothing to do with what is best for you!

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Abo ove, George Hackenschmidt - kno own as the 'Russian L Lion', was a brutally y st trong, pow werful and jacked w d wrestler fro the early 1900s Hack om s. re egularly us sed Russia Kettleb an bells, heav barbells and dumbbells to vy s de evelop dominating strength, power an a rugge body that many nd ed asp pire to ach hieve toda Hack d this un ay! did nder what many today would consider sh c h**ty conditions.

Travel Back in Tim Whe Undergro T me en ound Trainin was the Norm, NOT the Ra T ng , arityLets take a look at some o the tools they used back in the day, which have k of e made a comeba into tod e ack days trainin for many individuals athlete o not! I ng y s, or must warn you though, this training t t takes guts a a no fe attitude! You must and ear t

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be willing to push yourself and challenge yourself with heavy weights and odd objects. Youll be sore in places you never felt before. In the end though, you will reap the rewards of Underground training which is that of obtaining a body that looks strong and powerful while performing with domination! If you think youre ready then lets get started!

EQUIPMENT LISTBelow is a list of equipment that you will want to start collecting slowly for your own gym. Thats right, your personal gym not many gyms are left out there nowadays that cater to the hard core lifter who wants to train raw, in the trenches, NO BS style. Many of the strongest, best developed physiques were developed in dungeon type gyms that are either in basements, garages or old school gyms. Dont forget though, much of the equipment listed here can be obtained for free from junk yards, tire yards or can be made by a local welder. My suggestion is that you investigate your resources and snag the necessities for FREE, then move on and purchase toys if necessary.

Tractor TiresTire flipping is the ultimate in full body power and strength development. Make sure you dont curl the weight up. Focus on driving into the tire with your legs while the chest presses against the tire. This will help you jump up quickly and powerfully. Start with lighter tires to perfect your form and prep the body for future heavy loading!Man of Steel, www.manofsteelchallenge.com Copyright 2009, All Rights Reserved. Underground Strength Coach, LLC, The Dieselcrew, LLC. 23

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The t flip is one of the m tire o most effecti moveme ive ents for dev veloping muscle in your entire body I have ro y! outinely per rformed wo orkouts that consisted only of tire t e flippi and sled dragging! ing d ! ge rs will our our our Sledg Hammer Sledge hammers w work yo grip, yo core, yo legs, your shoulders and cardio! Its also a great way to work in some loade mobility ! ed y training, which we can all afford to in ncorporate m mobility wo ork. You c swing for high rep or time, using overh can f ps head, diago onal and sid swings de plus many more variations Try 2 non stop minu e s! n utes of sledg hammer training ge r and y will dev you velop a soli core an rock hard forearms! id nd d

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Sledg Hammer work to th sides are great for building rot ge he e tational pow through wer the c core and a great conditioning too as well. If you have a large tire just stand ol e, d up the tire and hit agains the tire. st

Carriesate er arry of som sort, Do it! These me Anytime you can incorpora a farme walk or ca ements dev velop treme endous overall strength and musc size. We utilize cle e move many different carry variat y tions but th most cha he allenging ca arry is HEAV walks VY with long farme handles! er When you begin performin heavy fa n ng armer walks youll notic how you back and s ce ur d legs get extrem mely jacked up! There i isnt a musc in your body which gets a cle h nce HEAVY! chan to relax when you perform these walks H

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You c also ca can arry stones, heavy sandbags, hea DBs or any odd ob avy bject you can t think of, the ALL wor The sligh differenc add variety to your workouts, ey rk. ht ces r , keep things fres and keep the body off guard, which in tu spurs m p sh p urn muscle grow and stre wth ength on a regular bas sis. Too much of a good thing is never a good thing! g

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Above, Jud Beast, David Ellis carries a 135 lb anvil. Requ A do uired to deadlift, th d hen carry, then squa down, n muscle is left out of this at no e t sim mple drill!

Abo ove, wrest tling with a sandbag during a long walk of heavy sandbag g y g carries. Th mans r c his rugged ph hysique ca ame throug all the basics, gh nothing fa ancy, lot o hard wo of ork, consis stency and determin d nation!

The Barbell, KING of the We e , f eightroom mn eck or st g used weigh ht If youre low on funds, che E Bay o Craigs Lis and snag a 300 lb. u tely need to snag your o rself a barb of 300 lbs. or more You don bell e. t set! You definit n wer ply ming all the even need a bench or pow rack to get started here. Simp perform barbe lifts that are ground based will be plenty If you hav a trainin partner, ell t d y. ve ng he ca hand you the bar fo floor pre an or esses.

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Ab bove, BB rowing in an old Du r ungeon like gym. I d e dont see a anything fancy in th gym, d you? f hat do Squa atting can be done for ultra high reps with a weight tha you can press b at overh head and get on your back. And, I often get a lot of fla for this, but, I g , ack dont think you need to squat to deve t elop a stron and pow ng werful lower body. r You c perform high rep walking lun can m nges with a BB or DBs walking a s, across a parki lot for extra high r ing e reps will be BRUTAL on the legs a can add tons of and d stren ngth and muscle to the quads, ha e ams and glu utes! You c also pe can erform vario deadlift as well as the hack squat, whe the BB is ous ts ere held behind the back. In addition, all the ground based lifti and Oly e d ing ympic lifting g deve elops the leg to a grea extent. gs at

Pu utting it All T Togeth herave aining, its t time to see how you c can Now that we ha desissified your tra rporate all these tools into a basic program. t c incor

Here are a tw very ba option for organizing yo worko e wo asic ns our outs:Man M of Steel, ww ww.manofsteelcha allenge.com Copyright 2 2009, All Rights R Reserved. Underg ground Strength Coach, LLC, The Dieselcrew, LLC e C. 29

1. Perform one movement for upper body push, upper body pull and a lower body movement with a BB or DB. Finish OR start the workout with one full body movement using one of the odd object lifts listed in The Grip Experts E Book (i.e. tire flip, sandbag or keg shouldering, etc.). Train in this fashion 3 x week on nonconsecutive days, all workouts are full body workouts. 2. Perform three workouts per week with the following split: upper body one day, lower body the next day, full body the final day. Your full body day will be ALL odd object / underground style training. Training should be performed on nonconsecutive days. The two samples above are very general, but guess what, BIG strength and muscle comes from generalizing your strength, not isolating it! Here is a sample workout from the athletes at my Underground Strength Gym in NJ. This crew came in and performed a full body workout with strongman lifting only. After a warm up, they performed the workout below: 1) Farmer Walks: 1 light, 1 medium, 1 very heavy set x 200 2) Tire Flip 1 warm up set, 2 Heavy x 5 reps 3) Sled Drag on cement 3 x 200 mixing forwards and backwards dragging and then pulling the sled rope hand over hand at the end of each drag. When the workout was finished, an ab circuit is performed, then recovery and mobility work as well.

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If ou athletes feel strong its not odd for us to p ur f d perform 2 - 3 hard set of the ts stron ngman Log Clean & Pr ress. Each s is perfor set rmed either for time (3 seconds r 30 s) or fo reps in th 3 - 10 range. or he

I will always rem l member tha hole in th wall YMC I trained at when I was 14. at he CA d There was some jacked up dudes mo e p oving enorm mous weigh in that g hts gym. They had v very little in the way o variety bu man did they look like they co n of ut ould knock a hous down wit their stre se th ength and s size! Many o those lift of ters were in nfluenced by th training of The Gol he o lden Era, s heavy ba so asics were t commo theme. the on rinciples, methods and movements with wha you know d at w Combine some of these pr work for you and you will be well on your way to surpassing all the o ks a l n others who follow the so ca w alled rules of getting big and str rong! Now the rest is up to you! Make It H Happen! In St trength, Zach Even Esh h http p://ZachEv ven-Esh.co om P.S. Try my 30 day tr membership at T Underground b clicking . y rial The by HER REMan M of Steel, ww ww.manofsteelcha allenge.com Copyright 2 2009, All Rights R Reserved. Underg ground Strength Coach, LLC, The Dieselcrew, LLC e C. 31

FREAK GRIP

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IntroductionNothing says a freak like a thick set of forearms. In fact, when youre in the gym or on the field, your grip strength is crucial in everything you do. If you cant hold the weight or hold your sports implement, then youre screwed. You have to spend time in the gym developing your hands, forearms and arms. This will be the key to creating full body tension and hitting personal records. For your quick reference, there are 5 components of grip strength: Crush crushing your fingers through a distance, examples include grippers and sandbag training Support statically supporting a weight where the fingers oppose the thumb and the fingers support the load, exercises include deadlifts, rack holds, thick bar lifting Pinch - statically pinching your hands where your fingers and thumb are parallel to each other, examples include plate pinch Wrist Postures ulnar / radial deviation, wrist flexion extension and supinations / pronations, examples include sledgehammer levering and power rope training

Hand Health exercises that promote hand health and muscle balance, examples include shot rotations, contrast baths and rubberband extensionsMan of Steel, www.manofsteelchallenge.com Copyright 2009, All Rights Reserved. Underground Strength Coach, LLC, The Dieselcrew, LLC. 33

Lacrosse / Tennis Ball Pull-upsWhile performing pull-ups, hold lacrosse balls in your hands. This requires an insane amount of focus, finger and wrist strength. Make sure to hit singles until you become proficient at this exercise.

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Towel Pull-ups (Dynamic Support)To make the bar thicker we wrap a towel around the bar. This is different than typical pull-ups with towels where you have the towels hanging down. With this version we are actually wrapping the towel around the bar itself. This is hard as hell and you have to be ready for a battle.

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Rolling Axle Pull-upsThis exercise is ridiculously hard. Make no mistake. Take an axle and put it ON TOP OF your power cage. Now perform pull-ups. There are two things working against you: the fact that the axle is thicker; and that the axle is able to roll freely over the top of the cage. This is amazingly difficult and will require a high level of grip strength.

Combat Push-ups Version 1Here is a version of push-ups focusing on finger and wrist strength. Take two 5 lb plates and pinch them together while you perform push-ups.

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Combat Push-ups Version 2Focusing now on ulnar and radial deviation strength, we are now utilizing a dowel rod. You have to squeeze extremely hard to keep your knuckles off the ground during the movement.

Combat Push-ups Version 3We switch the dowels around in the hands and focus on the other side of the wrist. Stay tight and focus on the tension from the back to the hands.

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Thumb TrainingMany athletes and lifters who participate in sports at sometime injure their fingers and especially the thumb. This exercise, using a simple key chain lanyard, is a way to target the injury and focus on the strengthening the area. With all rehab exercises, lots of volume should be utilized.

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KYAO (Knock Yo Ass Out)This exercise I created about 5 years ago when I started working with MMA athletes. It works finger adduction strength which is NEVER targeted with any training. But, it is so important for creating great tension with a fist and protecting the hands and wrists when punching. Take an Ironmind Eagle Loop strap and tie it around a dumbbell handle. Then place each strap BETWEEN the fingers. Make a tight fist and lift the dumbbell and hold for time.

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Towel Pronate and CurlThread a towel through a carabineer at the bottom of a cable stack and hold it tight to your side. Internally rotate your hand (pronate) and then curl the weight. The towel adds a thicker implement to grip and the cable keeps constant tension throughout the movement.

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Crush CurlsBy gripping the dumbbell on the ends, you not only create a great amount of tension, you engage more of the chest and upper back. You can perform this movement on the preacher bench or standing. Your fingers will also be getting a great workout when doing this exercise.

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Towel Barbell CurlsLoop two towels around the barbell and grip them while you perform curls. After performing this exercise for several workouts youll notice an incredible increase in strength when you go back to just utilizing the barbell without the towels.

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Around the WorldsPerform a two hand pinch with plates and when the weight is locked out start walking your hands around the outside of the plates. Walk your hands around both CW and CCW. This develops serious dynamic pinch grip strength.

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Blockweight Curls (By the Face)Pinch a blockweight by the face and perform reverse curls with it. Youll notice youll have to fight to keep the blockweight in your grasp throughout the movement because the weight will be shifting.

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FREAK RESOURCES

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Underground Strength Coach Recommended ResourcesHere is a list of my favorite web sites, products, training tools and resources. Enjoy!My Blog - Lessons in Lifting, Life, Business and Success! Underground Strength Coach 30 Day Trial - Private Videos and Membership Forum giving you inside access to my coaching and advanced training methods as well as unshared info from industry leaders. 15 Minute Muscle - The training I utilized when the shit hit the fan! Back when I was working countless hours and trying to squeeze it all in, trying to balance being a husband and father, working 9 - 5, building a internet business, building and managing my Underground Strength Gym and STILL training hard and heavy! If I did it so can you, perfect for the Busy Man. Underground Strength System - The Entire Underground Collection: 3 training manuals, The Beast Strength Program and The Underground Freak Strength Audio Collection! Underground Kettlebells - The Best Kettlebells in the World. Period.

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The Underground Sandbag - Built for use and abuse and of course, getting you Strong as Hell! The Purposeful Primitive - One of my Favorite books, revealing some of the most amazing methods, stories and insider secrets on how the strongest, most muscular men in the world trained! The Lost Secrets of Strength Seminar - Joe DeFranco and I unleash our training secrets and take a crew of hard core Strength Coaches through the workout of their life! Kettlebells for Combat - The Most Kick Ass DVD Set on Kettlebell training. Period. This course has stayed under the radar for too long, now you can get your hands on it HERE. The Sandbag Assault - F**K the Gym! Make a sandbag and train at home, in your garage, backyard or basement. Scare the s**t out of your neighbors and onlookers but youll also get Jacked and Strong as a Beast. Grip Experts - The Ultimate Resource on developing Real World, Functional Strength and hand of steel that crush like Vise Grips. The Russian Lion Power Course - The definitive training course on how one of the strongest men in the world developed his body and mind. The Power Wheel - The most effective core and ab training device I have ever used. In addition, it is a brutally effective and fun tool for training the upper body, performing hand walking and even lower body training!

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ABO JIM SMITH OUT M HJim Smith, CSCS, CFT, USAW is the co-founding m member of the Diesel Crew. Jim is ngth and Cond ditioning Association (NSCA) as a ) certified through the National Stren Conditioning S Specialist (CSC the Interna CS), ational Sports S Sciences Certified Strength and C n Certified Fitness Training (CF and USA W FT) Weightlifting (U USAW) Association (ISSA) as a C as a Club Coach. cates himself t studying, d to developing and enhancing a d athletic perfor rmance He dedic through t utilization of conventiona non-conven the al, ntional strengt training protocols. th Helping at thletes of all sk levels attai their goals a Achieve Be kills in and eyond Potential Jim is , also a lec cturer, author and member of the EliteF r r FTS Q&A Staf Jim is an expert ff. contributo for Mens Fiitness and is a m or member of the E Fitness Q/A staff. Elite A more about Jim visit his web m, bsite at www.D DieselCrew.com m To learn m

OTH HER PRO ODUCTS FROM J JIM SMI ITHCO OMBAT COR REBy Jim Smith, cscs m www w.CombatCoreStre ength.com The manual is the esse ential core training refer rence for all stre ength coaches and fitnes professionals. ss Combat Core demo onstrates advance torso training ed strate egies for elite athletes and the manu ual provides th he science and anato omy that the ex xercises are based upon n.

ACCELER RATED MUSCUL LAR DEVELOP PMENTBy Jim Smith, cscswww.Accelerate edMuscularDevelopm ment.com

Accelerated Muscular Deve elopment e e (AMD) is the ONLY complete muscle building system AMD provides a stepm. by-step, easy y-to-follow protocol that teaches you how to not on build u nly slabs of muscle, but also how to structure your own programs.

CH HAOS TRAIN NINGBy Jim Smith ://www.dieselcrew w.com/manuals.php p http: Bridg ging the gap from typical strength m train ning means to sp porting execution n. This monster manual is over 670 page es of in nnovation. Chao Training is the os essential, all encompas ssing reference fo or all at thletic trainers and strength coaches d s.

BLUNT F FORCE TRAU UMABy Jim Smith mahttp://www.dieselcrew.com/mm manual-re-rele eased The ESSENTIAL reference for training r combat athlet tes. If you are a MMA fighter, you train fighters or you WANT to tra like a fighter, BFT is a ain must have. W Weighing in at o over 800 pages, it has e everything you nee to get ed stronger, mor explosive and o re obtain an elite level of c conditioning.

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