Articles tagged with bodyweight workouts
This is the upgraded version of Workouts that WIN! This is a Wrestling Strength & Conditioning Manual for wrestlers ages 13 and older. This is for wrestlers, wrestling Dads and wrestling coaches who want a wrestling strength & conditioning blueprint guaranteed to turn boys into BEASTS....Keep Reading
The April 2024 Underground Strength Workout is a 1 YEAR PDF from Zach's throwback program circa 2008. This program was called 'REAL Man Fitness' and was focused on simple, short & effective workouts. The equipment required is dumbbells, suspension trainer / rings and bodyweight (dips, pull ups, push ups). Also added to this program is a screen shot of training from Gladiator STRONG offering you the opportunity to create a hybrid program. Dig in and prepare to build your mind and body to the next level, even if you're short on time and even if all you have are a few dumbbells....Keep Reading
In this Underground Strength QnA, Zach takes questions from the forum and answers topics on Calisthenics Only vs Free Weights, Training as we "Get Older", Training Middle School Athletes + Training at The Underground Pre 2012; was it better than the "advanced" methods of today? Enjoy the video or the audio! BOTH are uploaded!...Keep Reading
Quality, NOT quantity. Optimal, NOT maximal. Get the exact workout / program design our athletes are following at The Underground. The training cycle we are following now is explained in detail. Start using the same training for your athletes to dominate the competition. Prepare to pack on functional strength, speed and explosive power with this training plan. This is a 16 minute video giving you insights into "what it takes". For any Coach working with athletes, this video is a must watch! It's awesome to look back and see how hard these athletes worked and how explosive they were....Keep Reading
The December 2023 Underground Strength Movie & Workout of the Month is HERE! The video is 22 minutes long with behind the scenes training footage from The Underground Strength Gym. You'll see our middle school, high school and collegiate athletes putting in the work. Also included are screenshots from our recent training cycle at The Underground Strength Gym. Take these workouts for yourself or the athletes you train and reap the rewards of our training methods GUARANTEED to deliver Results in Strength, Functional Muscle, Speed and Power! Unleash Your BEAST!!...Keep Reading
In this video you see a Saturday morning group of athletes going through the first segment of movement prep is that more health, movement and mobility focused. This is the low intensity segment of the prep, great to do for the mornings when athletes need a slightly longer warm up or at the end of the week when athletes feel the need for a longer prep and warm up. This is a great addition to our speed and athletic based warm up from The Underground Strength Gym....Keep Reading
One of the most powerful aspects of our programming at The Underground Strength Gym is our warm up / prep segment. This is where we implement power, speed, athleticism and more. It is a crucial aspect to learn from and observe if you're working with athletes of any age and any sport. If you're going through our Underground Strength Coach Cert or SSPC Cert, these videos will give you more depth so you can expand your knowledge base of building dominant athletes!...Keep Reading
In this 20 Minute Video, Zach takes the wrestlers at Pursuit Wrestling Academy (Pa.) through a quick gymnastics warm up and into a bodyweight power endurance circuit. After the circuit, Zach crushes QnA with the wrestlers and discussed how to train in middle and high school, how to train in season and off season, how to train for strength & power specific to wrestling and how to come back from an injury and / or surgery....Keep Reading
Bodyweight University: Circuit Training for Sports Performance & ALL Around Fitness. From lower body to upper body and full body circuits, watch this video for samples on how to string together bodyweight exercises to improve sports performance, conditioning and all around fitness. You'll find circuits that can be applied for athletics or for adults who are training for life. Bodyweight training is the ultimate way to boost your performance anywhere, anytime with bodyweight alone....Keep Reading
Here's a video from Zach's morning training sessions. This is a blend of barbell + animal training. The older you get, the quicker you get weaker and lose athleticism. Check out this training session and incorporate it into your own training or for your athletes. This training session was a blend of barbell work, trap bar training (various trap bar exercises here) and animal / bodyweight style training. Dig in and get your learn on!...Keep Reading
Bodyweight University was a series of videos I recorded way back in the day with Ryan Lee. In this segment there are 3 videos giving you endless variations of squats, unilateral lower body exercises and lower body plyometrics. If you're an athlete or a Coach, you are going to have an unlimited arsenal of exercises for developing strength, athleticism, speed and power. This is also a GREAT resource for training large groups both indoors and outdoors / on a field. Dig in and get your learn on........Keep Reading
Do you love a tough training challenge? Do you love Kettlebells combined with Calisthenics / Bodyweight Training? If you love the type of training that pushes your mind AND body, then this special report is for you. Try any of these 5 workouts using Bodyweight Exercises and Kettlebells that will get you into top shape. These are great for combat athletes, military, LEO, Firefighters, First Responders and anyone "Training for Life"....Keep Reading
The April Underground Strength Workout is a 1 YEAR PDF from Zach's throwback program circa 2008. This program was called 'REAL Man Fitness' and was focused on simple, short & effective workouts. The equipment required is dumbbells, suspension trainer and bodyweight (dips, pull ups, push ups). Also added to this program is a screen shot of training from Gladiator STRONG offering you the opportunity to create a hybrid program. Dig in and prepare to build your mind and body to the next level, even if you're short on time....Keep Reading
Summer time is here, in full swing. It's a time to get stronger and tougher while the less dedicated make excuses and talk about having no gym on vacation. After finishing your Gladiator Project 2.0, it's time to get back full swing to the training from The Underground Strength Gym. In addition to the workout of the month we captured behind the scenes footage for you to see EXACTLY what happens behind these walls. I also talk about how you can tweak your workouts slightly for increased fat loss and more energy, especially if you are a strength coach and come home for late dinners. Time to attack and be a rare breed....Keep Reading
This All Bodyweight Training Manual was created back in 2008 when my schedule was reaching insanity. I found myself cranking out mini workouts in the mornings, my lunch breaks or in between training groups of athletes. They were all bodyweight workouts, performed at high intensity AND performed ANYWHERE. Rather than make excuses for my lack of equipment, time, etc I took action, using high intensity bodyweight circuits as featured in this e book. You'll want to add these exercises and workouts to your current regime, great for competitive athletes or anyone looking to push their fitness levels to the next level. Get after it and check out this throwback e course, 'Fitness Anywhere'....Keep Reading
Summer is here and we're gonna break more "rules" in the world of muscle building, strength & conditioning than ever before. Let it be known, ALL bases will be covered. Strength without power is useless. Speed without strength is weakness. Lack of conditioning weakens your armor even more. Your mind will be tested and your body will thrive... IF you let it! Most will turn away and pretend they never saw this, a rare few will step up and FOLLOW these Underground workouts knowing deep down that the KEY factor to becoming a STRONGER Man, both inside and out, is to push yourself physically on the regular....Keep Reading
Some have a strong body, but at The Underground, that's NOT enough. Your training must mirror life, helping you forge a strong body, mind AND spirit. Strong people are common, but a physical, mentally & spiritually strong Warrior of a man is rare. NOW is your time. NOW is your opportunity, to stop training like a p**sy and start taking your mind, body and spirit to the next level. Let it Begin. Toda is THE day. Train for Life. Underground for Life....Keep Reading
Check out this playground workout where I go head to head and toe to toe with a former Navy SEAL and Underground Strength Coach. Bodyweight only at the local playground, pushing the limits AFTER a long day of training during The Underground Strength Coach Cert, it was GREAT to train outdoors. This playground bodyweight workout was after completing Day 1 of The USC certification, no easy feat in itself, and to top it all off, we did ANOTHER workout, all bodyweight in the 90 + degree heat. Check it out, this is how we roll!...Keep Reading
Quality, NOT quantity. Optimal, NOT maximal. Get the exact workout / program design our Undergrounders are using to dominate the competition. Prepare to pack on functional strength, speed and explosive power with this training plan. This is NOT those pretty boy bodybuilding workouts that are all show and NO go. Step inside and you'll see how you can do the same for your own athletes. You'll see the breakdown of our training program as well as behind the scenes footage of these athletes pushing themselves to new levels! This is a 16 minute video giving you insights into what it takes. For any Coach working with athletes, this video is a must watch!...Keep Reading
In this Special Report on ALL Bodyweight Workouts, You will gain access to 5 bodyweight only workouts that can be performed anywhere, anytime! Inspired by the legendary Dan Gable, this is the exact blueprint I gave my buddy who Coaches collegiate wrestling. Get your hands on this blueprint, put these workouts to use and you too (or your team) will reap the rewards of warrior like strength, speed and endurance!...Keep Reading