TGIF Training Mania!

Who doesn't love fridays? And if you're anything like me, what don't you love more than having a KILLER training session on a sunny friday afternoon? After a few days of rain and straight up crappy weather, today ended up being a beautiful day here in CT and I wanted to take full advantage. So off I went to a nearby soccer field - lugging my sandbag, dragging sled, tow straps, chains and all!

For a warm up, I did 2 sets of the following:
1. push ups x 15
2. recline rows x 15
3. walking lunges x 30 steps
4. lateral walking lunges x 10 steps left/right

then it was ON...

first off, some more density style work - this time using a sandbag movement and one of my all time favorite calithenic movements for max rounds in 15 minutes

a1) sandbag clean and press x 3 (w/130lb sandbag)
a2) pull ups x 5

Next, I was inspired by today's blog post from Zach Even-Esh over @ Zach's Blog so I did 10 continuous (or best I could) of sled dragging - alternating between forward dragging, backward dragging, and pull throughs. 10 minutes never seemed so long! For leg strength, conditioning and mental toughness not much else can beat sled dragging (or prowler pushing). For the people to lazy to actually go to Zach's site and check out the video, you can view it right here


To cap off the workout I did some upperbody work...
c1) weighted divebomber push ups 2x10
c2) sandbag bent over rows 2x10

And that was a wrap! I hope you all crushed it today with your own training and have a great weekend!

P.S. Be sure to get Zach's
Underground Strength Manual for his Underground Strength and Conditioning secrets to take your game to whole new level!

Kettlebell Quickie!

Summer is fast approaching, and i always like to sneak in a couple extra short sessions around this time of year to help lean out a little. One of the best and most productive ways to do this is to do timed sets and/or complexes with a light to medium heavy kettlebell - great way to get the heart rate through the roof and to hit every muscle in the body, especially the posterior chain. Check out what I did yesterday, with only a few minutes of time to spare...

Warm Up (5 minutes w/out putting the kettlebell down)
kb sling shots x 2 min (to the left x 1 min/to the right x 1 min)
kb figure 8's x 2 min
kb waiters bow x 1 min

Combat Complex x 2 sets (60 seconds rest)
1. snatches x 5 (l/r)
2. clean and press x 5
3. squats x 10
4. reverse lunges x 10
5. high pulls x 5
6. bent over rows x 5
7. 2H swings x 10

total time of workout: about 12 minutes

Here's a video of Elliott Hulse's athletes going through the above complex. For more cutting edge info for speed and strength training, be sure to get Eliott's
Gridiron Strongman Program!

No BS In Season Football Training!

Today's blog post is a guest article from Strength Camp owner and Pro Strongman Elliot Hulse. I've mentioned Elliot on this blog a few times and have posted some of his videos, but here's a look into his view of in season training for football. Elliot's Gridiron Strongman Program has helped countless highschool and collegiate athletes pack on muscle mass, get brutally strong, and shave points of their 40 times!


No BS In Season Football Training

By Elliott Hulse, CSCS
Gridiron Strongman - The Ultimate Football Strength & Speed Program!


No BS In Season Football Training

The recent release of my Football Strength System has sparked some debate amongst football and strength coaches.

It seems that my bare bones, no BS - style of program design and communication has created 2 classes of people…

Those who think I’m full of it and those who KNOW I’m full of it! (*joke*)

Here are some great questions about My Football Strength Training System from Coach Billy Sexton, Strength & Conditioning Coach at Southern Nazarene University in Oklahoma.

One thing i disagreed with at the college level, athletes are smart enough to pick up Olympic lifting, pretty quick, i have realized if they cant they probably are not athletic enough to play, so we spend a year developing them anyways.

Billy, I make some bold statements about Olympic Lifting in The Football Strength System - but the truth is that I use them myself, especially in preparation for strongman events.

When training HS athletes I have simply found that it is more economical for me to use the the time allotted to get them lifting heavy and jumping. Performing exercises like Squats and Dead Lifts followed by Box Jumps or Hurdle Jumps elicits a similar response as a Power Snatch, but with 1/4 the teaching time.

Also, since it may take a few weeks to learn an Olympic Lift - the weights used will typically remain low until proper technique can be executed. (I hate wasting time with light weights) With in that same time, I can take a kid who has never squatted and have him using at lest his body weight for reps in a few days and double that in a 6-8 weeks.

#1. I have had some problems with AC joint injuries, I think from the Snatch exercise, what exercises would you recommend to correct these injuries?

AC joint injuries from the snatch exercise is typically due to a muscular imbalance in the shoulder joint. Namely the pec minors, sides and back of the neck (SCM and cervical extensors) and lats and traps are over developed or simply tight and the scapular abductors, deep cervical flexors (infra- and omo-hyoid sp?) are weak.

Some people might tell you that the upper traps are weak, but I disagree - I think that they may actually be too tight. Notice the over developed traps in the pic below, this causes the shoulders to round and the head to come forward during the shrug / snatch, the line of gravity moves forward, as indicated by the dotted arrow. Such faulty head and shoulder position predisposes the middle and lower cervical vertebra to excessive sheer forces because the fibers in this region (C3-C6) are optimally arranged to elevate the load from this position.

Try this: stretch the neck, lats and pec minor prior to snatches (ooh, did I say static stretch before lifting… damn right!) and add prone cobras, external rotations and bend over rows to the strength program.

Out of curiosity, ask the guys that are having shoulder issues with the snatch if they get headaches and/or their skull feels tight. Let me know.

(Since this email Coach Saxon has confirmed that many his athletes DO get headaches - this is due to the pressure created in C3-C6 region from cervical hyper extension created from an over developed upper back muscles in relation to the mid-back and scapular adductor muscles.)

#2. If you have time, i would like to see an example program for what you would do in the in-season. we lift twice a week Monday and Thursday. i would like to see your progressions on percentages as well with what exercises you would use. Your program is well designed with a lot of good things, I have implemented most of it in my program already. it really helped me out with the three stretches, best part of the program for me, really interesting.

As you know, the biggest benefit of an in-season strength training program is to maintain the size and strength that you developed through out the off-season. In-season is for football and you don’t want to over burden the nervous or muscular system with too many unnecessary exercises or sets.

Before I give you my opinion of a good 2-day per week in-season training program I’d like to offer you a point to consider.

1. Your guys need to EAT during the in-season. It is essential that their calories don’t drop too low or they may be at risk of severe weight loss. During my freshmen year at SJU I remember some of the 270+ lb linemen finishing the season at 190lbs. (I SWEAR). Our coach had us doing too much bullshit conditioning and the kids would just go home and fall asleep after practice. You don’t want weak skinny bastards at playoff time.

Here is a sample in-season program for 2 days per week following the principles stated in my Football Strength System. You’ll notice that I don’t follow percentages, sets 1-4 work up in weight until set 5 - maximal effort. I think percentages are BS! Train with max weights for 3 weeks and take the 4th week off. Many will disagree - I guess I am full of shit!

Day 1 Monday

1) Hang Cleans - 5 x 5
2) Squats - 5 x 5
3) Barbell Russian Twists 3 x 12

Day 2 Thursday

1) Bench Press - 5 x 5
2) Bend Over Rows - 3 x 10
3) Seated Front Plate Raise 3 x 10

GO CRIMSON STORM!!!

Gridiron Strongman - The Ultimate Football Strength & Speed Program!

Elliott Hulse, CSCS
Author, Football Strength Program

Sandbag & Bodyweight Triplet!

Throwing around heavy objects utilizing the entire body is a proven method for gaining power, strength and muscular size (if you so desire). It doesn't matter if its a barbell, a heavy dumbbell, kettlebells, sandbags, kegs - you name it - the body only knows tension, not what piece of equipment you're using. Not only is this stuff highly productive, but it is flat out FUN! Cleaning, Pressing, Snatching, Loading, Swinging, etc heavy stuff around is invigorating and lets you know that you're alive - there's nothing like it!

Besides the 'grunt' work of heavy lifting, I also LOVE training with my own bodyweight, and as a martial artist, it is one of the most "sport specific" (I hate that word!) ways to train. Being able to knock off endless push ups, pull ups, bodyweight rows is just plain cool (not to mention functional) - nevermind when you get to the more advanced variations - the possibilities are ENDLESS!

Well today I wanted to get the best of both worlds...I was itching for a kick ass training session, and I definately got it with this one.

After a warm up with some calisthenics, I ripped through the following for 5 rounds:
a1) sandbag power clean & catch + zercher squat x 5
*** crazy for total body power and especially power endurance...these suckers will have your heart feeling like its going to jump out of your chest!
a2) reverse hand over hand rope climb x 5
*** from your grip to your triceps to your chest to your lats to your core stabilizers, this is just a flat out awesome upperbody movement. The key is to keep your bodyweight forward and not get lazy by letting back.
a3) recline rope climbs x 5
*** in terms of overall upperbody pulling strength, these, along with pull ups and rows, should be a mainstay in everybody's program.

And that's it. 3 Movements, 20 minutes or so of my time, and a shitload of attitude!

Walking The Walk!

Here's Elliot Hulse of StrengthCamp.com showing what its all about and WALKING THE WALK...there's alot of arm chair experts out there, but there is nothing like proof in the pudding!

Yesterday's Workout + New Sandbag Leg Complex!

Another great session yesterday - I just love sharing these with you guys, giving you a view into my world! Here ya go...

After my usual warm up of push ups, recline rows, squats and reverse lunges I decided to hit up another 10 minute density round, but this time using the sandbag clean and press - with the goal trying to pack in as many reps as possible in the alloted time frame. If one were ever extremely short on time, you could definately get away with this one movement and call it a day! Tremendous total body movement, that when done in a fast pace like I did today will jack up your muscular and power endurance.

After the clean and presses, I did some upperbody work - 3 sets of dips and chins, going for maximum reps each set. I love this particular superset and dips n' chins never do the upperbody wrong - just take a look at the upperbody development of any gymnast!

If I wasn't already wasted enough, I wanted to get in some lowerbody work - so I hit up a killer of a lowerbody complex with my 130lb sandbag. The complex looks like this -
1. sandbag shoulder squats x 3 each side
2. bearhug reverse lunges x 6 (3 each side)
3. bearhug goodmornings x 8

While obviously this was very difficult on the lowerbody/posterior chain, the systematic fatigue from this was INSANE! Your entire body has to work hard to stabilize the sandbag - especially during the shoulder squats! Only two sets of this sucker proved to be plenty!

Finally to finish off for the day, I did a 2 minute set of D.A.R.C swings (where you release the 'bell and catch it with the opposite hand each rep) with my 24kg kettlebell followed immediately by a 2 minute set of hand over hand rope climbs. As if my grip and forearms were'nt already fried, this really capped the session off and I just lied a pool of my own sweat once the round of rope climbs was up!

Carry It!

Today's post is an article on odd object training by Zach Even-Esh. Zach runs his Underground Strength Gym in Edison New Jersey and has a KICK ASS manual out -
The Underground Strength Manual all about the underground methods used to get himself and his athletes crazy strong and in awesome condition!

Carry Like Crazy!
By Zach Even – Esh

The simplest movements can often yield the most powerful results. Is this why I never saw anyone doing farmer walks with the 180 lb dumbbells at some gyms I’ve been to?

Or heavy rack pulls, heavy squats, heavy military presses (standing not seated) or heavy barbell rows?

These movements pack on the real muscle and make you stronger than a Bull! What about farmer walks with the farmer walk bars?

I snagged a great pair of farmer handles from http://elitefts.com

I used the econo farmer bars and they arrived 2 days later! These long bars make the carries much harder and really hammer the lower body. Normally we used our 130 lb dumbbells or heavy kettlebells but these long bars were different and better for full body work!


You can also perform the other basic carries with dumbbells and sandbags. These movements will develop full body strength and you want to include these HEAVY in your workouts on a regular basis. These are the basics. After the basics you can start getting more advanced by using cross carries or mixed carries. I'm talking about zercher carries and bear hug carries using sandbags or carrying a stone around the backyard in between sets of kettlebell work.

The cross carries can be used with dumbbells, kettlebells and even sandbags. All you need to do is hold them in two different positions. This awkward loading of the body strengthens the muscles and the body from unique angles that don’t get worked through traditional movements.


some more of my favorite are rack walk + overhead carries or overhead and farmer walk mixed together.

Carrying heavy objects of any type are awesome for full body strength development and work capacity.

In addition, the first rep of every set is some form of a power clean and / or deadlift just to get the weight off the ground. Putting the weights down requires control, so no dropping, only squatting / deadlifting the weights down under control.

I’ve met some seriously strong men who never touch free weights, their strength came from manual labor carrying objects, lifting them, throwing them, power cleaning them into truck beds, etc.

The guy who used to pick up our garbage when we were remodeling our house had an old pick up truck, it seriously looked like Steve Justa’s truck!


This guy’s name was Tony. Tony picked up junk for people as a side job, but it was always heavy stuff. Odd objects that makes you stronger than a freight train.

He would pick up all our stuff: toilet bowls, dish washers, heavy contractor bags filled with sheet rock, an old deck and more! I remember talking to him about strength training (as I always did) while we were loading his pick up with 20 + bags of sheet rock. He was holding one bag with a straight arm as he causally spoke with me! I was using two arms and my entire body to heave those bags up and I was starting to sweat bullets.

Tony was used to carrying car parts, scrap metal and other seriously heavy and odd objects. Essentially, all he did was carry junk. But, remember, like I said, when you carry objects, you power clean them up / down as well as deadlift the weight up / down.

It can’t get any simpler than that!

Now it’s time you begin to carry some odd objects!

The Best Of Both Worlds: Josh Henkin's Synergy Training Program

If you can't tell already, I love using a variety of training tools...training "no rules" style, I don't get caught up in all of the hoopla (aka "bullsh#t) and dogma of alot of the different training styles out there. I just love to train hard using a variety of methods and implements.

Lucky for you and I, Josh Henkin - creator of the Ultimate Sandbag and owner of Sandbag Fitness Systems has created a dvd and manual combining two POWERFUL training tools: sandbags and kettlebells! There are over 40 DIFFERENT TRAINING ROUTINES, plus 3 insande result gaurenteed methods,the 10 BEST FOODS TO DROP BODY, and MORE! This DVD-Manual Combo is JAM PACKED with info - its crazy that Josh is practically giving it away for the price he is!


Click Here To Get The Synergy Training Program Today!

Motivation From 'Scrubs"

Say Word.

Density Sandbag Shouldering + Bodyweight/Kettlebell/Sled Circuit

owner of the Underground Strength Gym, Zach Even-Esh shouldering a heavy sandbag

The weather has cooled off a little around here, but it still makes for perfect training conditions and today I hauled my equipment to a local soccer field and crushed it with another grueling workout!

After a warm up with some calistheincs, I decided to hit up some density style sandbag shouldering - seeing how many times I could shoulder my 130lb sandbag in 10 minutes. Sandbag shouldering is a phenomenal full body movement that works everything from your finger tips to your calves! This is just one way to use density training - using just a single movement - but definately one of my favorite ways to train and measure progress - elegance in simplicity! If I beat my record for the amount of reps performed in the 10 minutes the next I try it - I got stronger. Period.

After I finished up with the density shouldering, I did the following circuit for 3 rounds - and it was a MOTHER!
1. weighted push ups x 15
2. pull ups (on soccer goal) x 10
3. kettlebell snatches x 15 (left & right)
4. sled drag x ~100'

While this workout lasted a little longer than some of the workouts in Zach Even Esh's
Real Man Muscle Building Course, you can clearly see that it doesn't take very much time to get alot accomplished. Do yourself a favor and check out Zach's course to help get you ripped and rugged, even if you "don't have the time".

The Single Best Tool For Speed, Agility & Conditioning?

If I had to pick just ONE tool or one "thing" in general to do for footspeed, agility, coordination, conditioning, quickness, and the "cool" factor (once you get good) it would have to be the JUMP ROPE. In my opinion, all of the form running drills, agility drills, & quickness drills don't hold a CANDLE to jumping rope - and if it were up to me, all young athletes would learn how to jump rope and jump rope well before ever screwing around with a bunch of fancy drills. If you're a combat athlete - whether it be a boxer, mma fighter, wrestler, etc or even someone just looking to shed some bodyfat for the summer - you can definately benefit from some serious rope work. Once you get the coordination down, using the rope for gpp and intense metabolic conditioning is hands down one of the best ways to get in "fighting shape". Mixed in with calisthenics such as squats, push ups, or more challenging variations such as jump squats, clapping push ups and burpees - you have a complete conditioning workout using little space and a piece of equipment that costs around $5.

Here's a video from Ross Enamait of RossTraining.com, showing some various jump rope drills. And if there's any doubt of the jump ropes effectiveness - just take one look at Ross!

The F U Neutralizing Factor

No matter what your goals and aspirations, there are going to be haters - that's just the way it is. But here's a very motivating (some might call it controversial) post by the Underground Strength Coach himself, Zach Even-Esh, putting the haters to rest and calling on everyone else to step their games up.

The F U Neutralizing Factor

P.S. The blog that was posted on is run by Internet/Fitness Marketing Guru Chris McCombs. If you're reading this and maybe thinking that you would one day like to own your own fitness biz, be an independent personal trainer, or maybe put out fitness related information products, Chris's blog is JAM PACKED with tips, strategies, and pointers for people like you and me who want to do what we love and get PAID for it. Check it out here at
Kickbacklife.com

Sandbag Power Cleans + An Upperbody Assualt Using Just a Tire!

Another beautiful day here in New England - summer definately came early! Of course, I love to take advantage of these days by training outdoors with just some basic equipment and fresh air.

After a warm up w/calisthenics, I ripped into a sandbag power clean and pull up super set for a total of 4 sets. The sandbag powerclean is awesome for the entire body, but epsecially the posterior chain, grip and upperback. Unlike a powerclean with a barbell, you have to WRESTLE the weight up - there is no easy portion to the lift. Here's a video from Zach Even-Esh, creator of the
The Underground Strength Manual with one of his athletes tearing into a heavy set.



After the powercleans and pull ups, I moved on to one of my favorite combos for the upperbody - reverse rope climbs supersetted with simulated rope climbs aka hand over hand pull ups. 3 sets of this and my forearms, biceps, triceps, lats and even my chest were FRIED.

Next I hit up some bearhug squats and goodmornings for a few sets...if you haven't tried these, they are a total different feel from a normal barbell squat. Make sure you squat DEEP!

Finally, to cap off the session I finished with 3 rounds of Joe Hashley's Chop Circuit using a tire and a tree. Sounds primal (well, it is!), but this smashed my grip, upperback, core, and had my heart jumping out of my chest! To see the article that I got this from, check it out here
Farm Boy Strength and for more of Joe's innovative training techniques, be sure to get his Bull Strength Training Manual

Until next time!

A Brutal Kettlebell Complex

The following is a brutal kettlebell complex, brought to you by Mike Bergener. This sucker is 100 total reps without putting the kettlebell down - if you're strong and in SERIOUS condition, a 53lber will be all you need! In the past, I have done this for 3-5 sets as a stand alone session, but 1 set (2 if you're feelin' lucky!) will be plenty after a total body strength based session.

1. 2 Handed High Pulls x 20
2. High Pulls x 10 (left & right)
3. 2 Handed Swings x 20
4. Swings x 10 (left & right)
5. Snatches x 10 (left and right)

I am warning you - you're heart is going to be beating out of your chest and lactic acid will be surging from your fingertips down to your calves - but if you're looking for an intense metabolic conditioner if you're a combat athlete, or for a SERIOUS fat loss kettlebell drill if you're just a dude trying to look good for summer, then look no further!

Friday Total Body Smasher!

Dudes (and dudettes), there's nothing quite like a total body workout that leaves you drenched in sweat and swearing to the strength and conditioning gods :)! I love training hard, especially on a day like today where its 70 someodd degrees and not a cloud in the sky - you gotta appreciate the good things in life!

I went at it again today, this time using sandbags, bodyweight and finishing with some sled dragging - I love this Sh#t!

the warm up, per usual, for 2 sets
1. push ups x 15
2. recline rows x 15
3. squats x 20
4. reverse lunges x 20 (10 ea)

a1) sandbag shouldering 4x6 (3 each side)
a2) mixed grip pull ups 4xreps
***shouldering a sandbag is an intense total body movement - primary a lowerbody movement, but your uppperbody is working very hard isometrically to hold on to the sandbag. Follow those suckers up with pull ups and you have a great 1-2 punch!
b1) sandbag bent over rows 3x8
b2) blast strap push ups 3xreps
***with minimal rest between each superset, this combo is ridiculous for upperbody power and strength endurace.
c) sled dragging (HEAVY!) 3X100' (2 trips forward, 1 backward)
***I love spring and summer for this alone - not too much else will demolish the lowerbody in as athletic of fashion as sled dragging. Great for strength, lactic acid tolerance training, or recovery, sled dragging should be in EVERY athletes arsenal.

And now i'm about to enjoy the rest of this day, maybe hit up a light recovery session tomorrow and then kill it again on Sunday or Monday.

Sandbag Clean & Press Mania!

Cool vid of some of the athletes from Zach Even-Esh's Underground Gym in Edison New Jersey tearing it up with heavy sandbag clean and presses. The clean and press - with any piece of equipment - is an old standby for total body strength and power. With the sandbag you add an element of grip strength that you just can't get with any other piece of equipment.

George Tech Strength & Conditioning Summer 2007

Joe Hashley of Synergy-Athletics.com posted this on his blog and made a few comments of some of the stuff he liked in the video, but to add to what he said, here's some of the things that I liked -

1. Good form/technique on all of the lifts shown! Whenever you see highlight vids of college athletes cleaning,squatting, or benching, their form is usuallyatrocious. Not only are these kids in the video crazy strong, but they are doing everything with pretty much textbook technique. Those 300+ lb power cleans and 400+ lb benches are LEGIT.

2. Its hard to gauge what exactly goes on in a college football strength program from just a short highlight clip, but you can tell that these guys have excellent bases and focus on the basics - cleans, squats, benches, hill sprints, etc. There's no fluff, no "functional exercise", just hard friggin work.

Kettlebell Thruster / Snatch Countdown!

Try this brutal superset using just a 53lb kettlebell for crazy muscular endurance and fortitude!

a1) single hand kettlebell thrusters x 10/9/8/7/6/5/4/3/2/1
a2) kettlebell snatches x 10/9/8/7/6/5/4/3/2/1

This can be done as a stand alone conditioning workout, or as a finisher after some strength work such as sub max effort deadlifts, weighted dips, and weighted pull ups.

I love countdowns using kettlebells and bodyweight movements! Another favorite is the squat jump/plyo push up countdown - you'll know you're in shape when you can get from 10 down to 1 without ANY breaks between each set and the best part is that you don't need any equipment!

Brutal Workout With Sandbags, Bodyweight and a Kettlebell!

After monday's session with the 110lb. bag, my upperback, hips and grip were shot to shit yesterday, but I was ready to go at it again today. I just love to train hard and use my body as an experiment, so today was no different.

After a good warm up with calisthenics and bands, I did the following for 3 rounds; with as little rest as possible between each rd. I used a 130lb. sandbag and a 53lb. kettlebell...

a1) sandbag powercleans x 5
a2) divebomber push ups x 10
a3) sandbag bentover rows x 10
a4) bear hug squats x 10
a5) kettlebell swings x 15 (left/right)

Onpaper, this looked kind of easy, but I was DEAD wrong - the powercleans alone wiped me out and the bear hug squats (even with just a 130lb!) are very tough on the entire lowerbody/hip complex and core. Until next time...

Your Standards Determine Your Attitude

I was listening to a 2 year old podcast with Dr. Ken Leistner (if you don't know, you better ask somebody...Dr. Ken is an iron game legend who was written alot of great material over the years), and the interviewer brought up his 407x23 squat video from back in April of 2000. At the time of the famed 23 rep squat workout, Dr. Ken was 53 years old and weighed about 160lb - and according to every nerd and geek on the internet, there was NO WAY that squatting 407lb for 23 reps was possible under those circumstances. But Dr. Ken didn't understand what all the fuss was about - to him, this was something he's done hundreds of times before with even MORE weight (he used to weigh 230lb. at 5'6"), and has seen countless other individuals squat 400-500 or more pounds for 20-30 reps in his old gym in Long Island. You see, his standards and his training partners standards were so high, that to them this feat was no big deal - just another day in the office sort of speak.

The problem is that most people are so comfortable where they currently are, either in fitness, business, or relationships, that they can't stand to see other people succeed and do things deemed "impossible". They're comfortable and want to stay that way. You and me - we're different. I wan't more and i'm hungry to get it, and its absolutely VITAL to your success that you have this same mindset. Only until you really try do you see whats actually possible - belive that!

Sangbag Training - Day 1!

After taking a 3 day mini vacation from training, I was definately ready to tear into a workout today - especially because over the weekend I had made my first ever sandbag and was anxious to see what all of the hoopla was all about (just kiddin). The bag I made is 110lb - which, if you've never trained with a sandbag before (and as I quickly found out), will crush even the fittest/strongest dudes out there!

Here was the workout

warm up x 2 sets
1. push ups x 15
2. recline rows x 15
3. squats x 20
4. reverse lunges x 20

a1) sandbag clean and press 3x5
a2) mixed grip pull ups 3xreps
***no rest from the clean and press to the pull ups, and minimal rest between sets
b1) parallel bar dips 3xreps
b2) sandbag bent over rows 3x10
***basically done without any rest periods, just blasted through all 3 sets without taking a break
c1) sandbag zercher squats 2x12
c2) sandbag bearhug goodmornings 2x10
***so I thought I'd be able to bang out sets of 20 on the zerchers no problem...boy was I mistaken!
d) kettlebell combat complex x 1 set
***one of my favorite finishers of all time, this complex always looks easy on paper, but just 1 set w/ a 53lb kb is enough to cap off a session.

I was finished in just under 30 minutes and was sweating bullets! With sandbags, there is no break, no easy part of a lift - every single movement involves the grip, back, and core to a huge degree. If you're a combat athlete, the sandbag is perhaps the perfect addition to your strength and conditioning program - the full body nature of all of the movements, not too mention the hand and finger strength that would be developed from sandbag training would be of immense value. Even if you're just a fitness or strength nut, sandbag training definately offers unique benefits that you otherwise would not get from barbells or dumbbells.

While I'm never going to say that any one implement is better than another, if you're looking for a change from a typical barbell/dumbbell routine (still the undisputed kings of the weightroom), give sandbags, kettlebells, and bodyweight training a serious try!

Iron Cross Banded Goodmornings

pretty cool movement, brought to you from Defranco's Gym (but thought of by the dudes over @ Diesel Crew), to activate & engage the posterior chain and upperback. Basically you're just combining a goodmorning with an isometric band pull apart hold...who wouldathunkit?

New Barbell Complex!

Check out this sucker for some power endurance! This is a little shorter and uses lower reps than most other complexes you'll see, but 3-5 rounds will put you into the ground! I had two of my clients this morning do 5 rounds and then they finished up with 3 sets of the dreaded plate push - a great way to start the day!

Ok, so here's the complex - be warned, it is BRUTAL, especially on the pulling muscles and GRIP!

After a good warm up...

a1) thrusters x 5
a2) burpee + power clean combo x 5 (do these WITH the push up!)
a3) bent over row x 5
a4) romanian deadlifts x 5

A good starting point for most males would be around 95lb, but once you get into the 135, 155lb+ range, now we're talkin'!

(Can't Live Without) The Underground Strength Manual !

If you haven't already seen it on the sidebar over there ---->, I have a link to my "underground strength blog", which is basically a compilation alot of the material that Zach Even-Esh has put out over the last few years. Now, I don't just go around endorsing just anyone's stuff, but Zach's manual is a MUST HAVE for the people that are into hardcore fitness and old school style strength training. In fact, I would go ahead and put Zach as the LEADING authority on this style of training, and his articles and videos from years back are what have inspired me to do what I am doing today.

His methods, program design, and crazy enthusiasm for training are contagious and will have you making gains like NEVER before. I know that his manual is selling fast, so make sure you get your kit TODAY! The people that get what they want in this world are ACTION TAKERS, so don't delay and be ready to take your strength and conditioning to a whole new level!


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Secrets of Success In 3 Minutes

Kegs, Sleds, & Bodyweight!

Here's a quick workout that I did today utilizing a variety of training tools...

warm up x 2 sets
1. push ups x 15
2. recline rows x 15
3. squats x 20
4. reverse lunges x 20 (10 ea)

a1) keg power cleans 3x10
a2) mixed grip pull ups 3xmax reps
b1) keg high pulls 2x10
b2) thick grip or rope recline rows 2xmax reps
c1) incline push ups (feet on upright keg) 2xmax reps
c2) keg bent over rows 2x15
d) backward sled drag 2x40 yards (heavy)
e) power wheel jacknives x 50 total reps
* if you don't have a powerwheel, just use a towel on a smooth surfaced floor like I do!

Pull, Pull, Pull!

Some people wake up thinking about how tired they are, some people wake up thinking about breakfast, I wake up thinking about DEADLIFTS. Yup, I friggin love em - pulls of all kinds are KING for total body strength and packing on muscle to your entire body, but especially the posterior chain and upperback. I think that for young athletes, and i've heard other guys like Zach Even-Esh and Dan John, say this as well, deadlifts and all of their variations are a better way to start training the lowerbody for young athletes than backsquats. I know, its total blasphemy, but watch a highschool or college kid do a shitty quarter squat with a ton of weight just to get his name on the schools record board and you'll know what I mean. With deadlifts, there's really no cheating - you either get the weight up or you don't!

While I love conventional pulling, there are many more variations that can be used to jack up your posterior chain, upperback, and grip!

lets look some of my favorite options:
conventional deadlifts
deadlifts standing on 2 or 3 45lb. plates
rack deadlifts
thick bar deadlifts (wrap a towel around the bar if you don't have a thick bar)
thick bar rack deadlifts
snatch grip deadlifts
snatch grip deadlifts standing on 2-3 45lb. plates
snatch grip rack deadlifts
romanian deadlifts

for even more variety, you can add chains to any of the above movements for some accomodating resistence.

For deadlifting, I generally like low reps (2-5) and higher sets (5-10), keeping my rest periods short and moving the weights fast, but every once in awhile I'll throw some higher reps into the mix (especially with the snatch grip variations) for conditioning and muscular endurance - usually as part of a circuit with an upperbody push and pull.

Barbell Leg Complex

High rep squatting and lunging is a surefire to pack on some lowerbody mass as well as cranking up your work capacity and lactic acid tolerance. Here's a lowerbody complex idea I got from Zach Even-Esh

1. squats x 10
2. reverse lunges x 10 (5 ea)
3. squats x 10
4. glute ham raises x 10

Its simple, but done for 2-3 sets at the end of a training session, it will absolutely TORCH you from your spinal erectors down to your calves! A 95-135lb. barbell for the squat/lunge series will be plenty for most beasts (the first time you try it - after that, don't be afraid to add some weight!) and bodyweight to bodyweight + 20-40lb. for the ghrs will have your heart feeling like its going to explode and your entire lowerbody on fire!

Today's Playground Workout!

With today being the first 60 degree day here in CT in over a week, i'm going to take full advantage and head out to the local playground. Just me, my kettlebell and some bands. These workouts are awesome, not just for peace of mind, but to drive your GPP and work capacity through the ROOF. With no distractions and just a few basic pieces of equipment (or none if you prefer), their is no time nor need to rest and alot can be accomplished in just 30-45 minutes (or less if you're really busy!).

Here's whats going to be on the agenda for today

warm up x 2 sets
1. push ups x 15
2. band rows x 25
3. squats x 20
4. reverse lunges x 20

Circuit A:
I'm going to run through this for a bunch of sets; in the 5-10 range and really try to rack up some volume.
a1) kb snatches x 10 (l/r)
a2) pull up variation x 5
a3) kb clean and presses x 10 (l/r)
a4) pull up variation x 5

Circuit B:
3 or 4 sets of this, done back to back without any rest should do the trick. The playground that I go to has these SUPER thick bars that are perfect for recline rows, so I need to take advantage!
b1) parallel bar dips or maybe iso dynamic push ups x max reps
b2) thick bar recline rows x max reps
b3) kb swings l/r/2h x 15/15/15

Circuit C:
2 sets-
the dreaded hanging ab series. not only does this crush the core, but also the grip and lats - and love anything that kills 2 birds (or more!) with one stone.
c1) windshield wipers x 6 (3 each side)
c2) leg raises x 6
c3) scissor kicks x 6 each side
c4) knee raises x 6

Circuit D:
2 sets -
a nice finisher with a pair of purple jump stretch bands
d1) high pulls x 20
d2) alternating rows x 20 (10 each)
d3) suplexes x 20
d4) snapdowns x 20

So its about T-3 hours and I can't friggin wait to get out there and just crush it!

Upperbody Extra Workout

While I typically do 3 or so full body training sessions per week, every once in awhile I'll have those days where I just NEED to train - but I don't want to kill it. Days like this are excellent to get in a lighter extra workout - maybe doing body calisthenics only, or some band work, or maybe do some complexes with a light kettlebell or barbell. The idea is to just break a sweat while slowly improving your work capacity. Be sure to leave something in the tank, and focus on perfect reps.

Today I did 100 push ups and 50 pull ups, broken up into 10 supersets, doing a different variation every set.

It looked like this:

Set 1:
total body explosive push ups (entire body comes off the ground) x 10
sternum chins x 5

set 2:
clapping push ups x 10
L-Pull ups x 5

set 3:
Iso Dynamic Push Ups (15 sec hold + 10 explosive reps) x 10
Judo Pull Ups x 5

set 4:
Divebomber push ups x 10
mixed grip pull ups (1) x 5

set 5:
contralateral push ups x 10
mixed grip pull ups (2) x 5

set 6:
side to side push ups x 10
towel chins x 5

set 7:
spiderman push ups x 10
wide grip pull ups x 5

set 8:
Incline Push Ups x 10
close grip chins x 5

set 9:
close grip push ups x 10
regular chin ups x 5

set 10:
regular push ups x 10
regular pull ups x 5

I finished with some various leg and knee raises from paralle bars and hanging from a pull up bar.

I didn't rush anything and pretty much coaxed through this and was still done in about 15 minutes - so no excuses for not having time to train! Until next time...