You’ve seen my past few blog posts and videos, ALL of them are always inspired by something DEEP within. In the video below I explain who, what, where and why.

You’ll also see another video by a Navy SEAL who has influenced me as well.

Watch those videos.

Learn from them.

Take ACTION and DO something with your new information.

Check it out…..

Click here to view the embedded video.

The Date of The Underground Strength Conference is June 8, 9 and 10.

Lock down those dates. There is a possibility of needing to make it June 7 – 9, but either way, lock those days down NOW, you will NOT wanna miss this shyt!!

Now, on to a video that REALLY solidified some of the things I’ve been missing in my life, please check this out, special thanks to Doc Frog, David Rutherford for these videos….

Click here to view the embedded video.

4 Critical Mission Steps to TEAM Life from a Navy SEAL:

Mission # 1) Commitment from the HEART, nothing less will suffice, 100% or it does NOT count

Mission # 2) You MUST Train HARD to make you and your team better, every day, something MUST be done to make your team better

Mission # 3) Communicate Openly, do NOT expect people to read your mind. Be clear & precise with your message through words AND actions, don’t assume your team understands you, commit to effective communication day in and day out

Mission # 4) Embrace Your Role As A Leader. Sometimes you are doing the grunt work, other times you are not. That is fine, it’s NEVER  perfect 50/50 blend so be willing to LEAD from The Front. That means if you gotta pick up the slack then DO it.

Please let me know your thoughts on these 2 videos by dropping a comment or sharing it on your facebook page. Thanks for being part of Underground Strength Nation. MUCH Respect & Gratitude!

Peace

–Z–

Sign Up for The ‘Train 4 GOLD Seminar’. This seminar is for coaches, athletes, parents and competitors…. Anyone with an open mind to learn. Time is running short and only 4 spots are left. Click HERE for Details

The Austin, TX USC Cert is 4 weeks away. Next year I will travel elsewhere, if you’re close to Tx, mid west or west coast, make it happen rather than waiting for it to happen in your back yard.

We regularly have international attendees who change their life. The lifetime of support AFTER the Cert has been priceless, below a few Coaches speak….

Click here to view the embedded video.

Click here to view the embedded video.

Austin, TX Underground Strength Coach Cert

Details HERE

Special thanks to my friend and Underground Strength Coach, Travis Holley, for sharing this with me. Travis will be at The Austin, TX USC Cert.

I’m not telling you to agree / disagree with this video.

I am asking you a question that was asked to me some years ago….. hopefully forcing you to think a little deeper than your ordinary day.

I’ve seen and personally experienced lots of ups and downs. The downs came from bad decision making, greed, loss of focus, lack of listening, too much leadership, NOT enough leadership, selfishness, etc….. Many people SAY one thing yet DO another.

Remember, your actions speak so loud I can’t hear what you’re saying.

Remember, you have 2 ears and 1 mouth for a reason. Listen more and you will see more clearly……

When I write, crank my videos and decide on what direction to take I ask myself how this will benefit / hurt my family, those I love and all of Underground Strength Nation. It keeps things in perspective.

Click here to view the embedded video.

If you enjoyed this video please hit the FB Like button & Twitter share. I’d greatly appreciate you helping to spread the good word.

Please take a moment & drop a comment with your thoughts, I’d love to hear them

Peace

–Z–

When I need to remind myself on what it takes to get strong it boils down to 4 key components.

Nothing special.

Completely Basic & Simple, but…. NOT EASY.

It boils down to doing these 4 things…..

1) Lift heavy shit from the ground to the shoulder or overhead position. Use a barbell, dumbbells, odd objects of any type, etc. If you complicate this then you’re on the wrong path. Focus on progressive overload. Simple, NOT easy.

Click here to view the embedded video.

2) Carry heavy objects in various paths: straight ahead, zig zag, up stairs, up hills, on sand, pavement and even through knee deep waters. Use various objects once again, don’t let your body adapt to one implement.

3 & 4) Attack the countless upper body pushing & pulling movements using your bodyweight: rope climbing, pull ups with weight….

For upper body bodyweight pushing exercises, you must attack weighted push ups, ring push ups, dips, handstand push ups and plyo push ups.

A GREAT way to combine the power of these workouts is like this:

1) Hit something heavy FIRST, either a carry or full body movement, then…

2) perform a workout as outlined in The Bodyweight Bodybuilding Course HERE.

A Sample workout would look like this:

1) Stone Shouldering: 2 reps every 30 seconds x 5 minutes

2A) rope climbs 5 x

2B) handstand push ups alternate with ring push ups 5 x submax reps

Safety Note: The rings & straps in this video are competition straps found HERE – they will NOT move on you when performing weighted exercises & save you from smashing your teeth to the ground

3) Optional Depending On Goals:

- Finish with conditioning OR sprints of any sort: hill, sleds, prowler, battling ropes, jump rope, etc.

Let me finish by reminding you again: The key to strength and muscle building lies in the simplicity. The part all the “experts” forget to tell you is it takes hard f**ing work, not just 30 or 60 days. #TRUTH

Peace

–Z–

I just returned from a TRUE vacation. NO computer, NO phone, NO connection to the outside world except for my my wife, my kids and my in laws. I ALMOST didn’t go on vacation, but, I’ve been going through a LOT of soul searching lately and this vacation away from my “life” was a HUGE step for me.

These 8 tips from Navy SEAL, David Rutherford REALLY spoke to me. I hope they help you as much as they helped me…..

Click here to view the embedded video.

My time away from “life” and my time closer to my family has brought me closer to the fact that my travels will remain close to home, at Underground HQ.

My USC Cert next month in Texas will NOT happen in 2013, THIS Cert is the last time for a loooong time. If you’re in the area, make sure you show up. I’m gonna give you the best damn cert you ever imagined possible!

If you’re committed to your craft as a Strength Coach and you’re closer to Tx. than you are to NJ, I suggest you show up.

Peace!

–Z–

Back in the day when my garage, backyard & playgrounds were OUR training grounds…….

Click here to view the embedded video.

One of my most popular training courses sparked a TON of controversy when it was released. I remember like yesterday, people e mailing me about negative words being said about me.

These were BIG name Coaches shouting angry remarks from around the world, I kid you not.

At the time, I was training athletes from my garage gym, my backyard & at the local elementary school field. The kicker was that our athletes were crushing their competition.

I was a bit upset when I first heard of the smack talk but then I toughened up, thickened my skin and slapped myself in the face. Today, JUST like back then, the # 1 focus to me was the athletes I train. My focus was on helping them achieve success and I refused to deter because Coaches with big names were talkin’ s**t about me.

I quickly learned the shit talkin’ was simply their blazing insecurity. Those who achieve don’t need to put down others, period.

Today, I couldn’t care less what anyone says about me. It’s a damn good feeling knowing that others can not and will not stand in my way or I will mow them down. A powerful book I’ve read is called ‘Thick Face, Black Heart’. I represent that at all times, numbing myself to outside criticism and negativity.

Reading a book won’t suddenly give you thick skin. Some have it, some don’t. I didn’t have it, so when I don’t have something, I learn about it and find out how to get it. I’m a knowledge junkie. You should be, too. Remove the time you spend watching the negative news and any negative, time wasting BS and I know you’ll feel infinitely better within a few short days.

There’s a TON of GREAT news out there but the news channels don’t tell you about it, they mainly tell you about the crap. Time to leave it behind

Since Day 1, My BIG focus has ALWAYS been taking care of my athletes but I’ve REALLY gone full circle lately. I lost focus somewhere along the way and when I realized what I did I got really pissed at myself.

I’ve decided to end a few of those focuses I had, and even though they were helping others, I could NOT deny the fact that my heart was set on these FOUR things:

1) Helping the athletes at The Underground Strength Gym achieve success in sport AND life. I had a very rough time in high school and didn’t know how or what to do with building the right mind and body. I want these kids to NEVER experience what I experienced.

Click here to view the embedded video.

2) Growing Underground Strength Nation…. Helping people who follow this blog improve their quality of life through greater health and strength (physically and psychologically). That is what Underground Strength Nation is all about. A mission to help One Million people develop inner AND outer strength. LOTS of programs focus on ripped abs, ripped biceps, etc. My mission is beyond the external. It’s about training that gives you greater health, greater mind power and allows you to enjoy life and achieve greater success as a result.

3) Giving my ALL to members of The Underground Inner Circle – these are the TRUE go getters and die hards, I go above and beyond for them and the past 6 – 8 weeks have seen the largest growth of our Inner Circle ever since the community began in 2004.

4) The USC Certification – Near and dear to my heart is the Strength Coach who REALLY cares and has passion for helping others. If you think they ALL care then you are unfortunately mistaken. I am also emotionally connected to those starting from meager beginnings. I remember those days. I ALWAYS will. Don’t forget where you started either

I ended my focus on a few web sites and stopped the majority of my business coaching. I was here, there and everywhere. In my heart, it didn’t feel right.

Tire Flipping At The Edison Tire Yard Back In The Day.....

And one thing I learned about life and business… If it doesn’t sit right in your heart and in your gut, then it’s NOT right. Period. I know that sounds “ghey” but it’s the truth.

Many of my business courses that were offered as physical courses I am now offering as downloads (Click HERE for the Latest), my business newsletter is finished and I’ll give my heart and soul to The Underground Strength Coaches growing around the world.

By streamlining my business I quickly realized I can actually help MORE people. I did a MUCH better job with my focus and if you focus and buck down & focus on the shit you know you can kick ass with, then the same realization will come to you. A while back, This story on Steve Jobs talking to NIKE REALLY hit home for me, you can see the article HERE and it doesn’t matter if you own a business or not. The relevance applies to life, training….

The Life Audit: Life doesn’t have to be complicated. Simple works best for me and I’m psyched to move on. Take a look at your life and do a life audit. What in your life is not of benefit to you? How can you improve it? Focus where you want to go and keep charging to make it happen.

Just as my life is evolving, my training evolves as well…. it’s the cause – effect from gaining greater knowledge.

Evolution simply means learning new things and applying them, getting rid of the shit. Bruce Lee woulda been proud

The reason why I thought of this “evolution” was because my training has evolved a LOT since my shoulder injury slightly over one year ago. That shoulder injury seemed to go on for what felt to be a lifetime and my journey out of that painful injury parallels the fact that it has changed my outlook on strength and health for a lifetime.

One thing I ALWAYS remembered was that when we trained our athletes with a mix of our basic free weight lifts, bodyweight AND odd objects, our athletes NEVER got injured. Yes, NEVER. No one was ever injured when training from the days in the garage.

Once I got my warehouse set, I realized I got away from the odd object frequency and did more powerlifts and guess what…. we saw injuries and less successful athletes. We saw BIG guys who could squat, bench and dead the house but couldn’t do a bodyweight lunge, couldn’t do a push up and for sure unable to do a pull up.

It was BAD. I was bothered by the results and disappointed in this misdirection.

This is where Underground HAD to step UP….. So I did just that.

In the book ‘Super Training’, there was a style of training referenced as “Imperfect Training”.

In essence, this style of training will sometimes put your body in an awkward position. You don’t use maximal weights here as it can cause injury. Instead, the body becomes prepared, trained and “hardened” for the “imperfections” that will happen on the athletic field or in your day to day life.

In essence, life and sport are uncertain. You can get injured doing a myriad of things and if you ALWAYS train in a perfect setting with perfect technique and your back NEVER leaves neutral you are likely NOT battle ready.

Last week, our athletes worked Kettlebells, sandbags, dumbbells and bodyweight. Not only does this syle of training harden the body, it also hardens the mind, forcing them to adapt and overcome to “equipment” NOT being set up perfectly for them to move from a bench or squat rack positioned perfectly for them.

Check out this finisher to my leg workout and note the final exercise….

Click here to view the embedded video.

Check this video, using calisthenics, sledge hammers, sandbags and stair training…

Click here to view the embedded video.

Does this mean we never use barbells and basics? Hells NO, we use them, but, for maximal effect I suggest blending them together as outlined in The Underground Strength System.

I do this and I feel healthier and more athletic. Do you HAVE to use this variety in your training? I’ll tell you this. Ask yourself the question and answer honestly. Remember, if in your heart it doesn’t feel right. Then you know it’s NOT right.

Live The Code,

–Z–

PS: If you want to learn more, then get on board with The Underground Inner Circle…. Test drive it for 30 days and let me prove to you just how powerful it is from an educational, inspirational, motivational and supportive stand point.

You’ll dig the forum with special sections for everyone for both training & business, along with monthly updates, interviews, special reports and behind the scenes access to what happens inside Undergrund HQ.

We just added the following:

- The Deadlift BEAST Report

- Underground Workout of the Month

- Underground Strength Movie

- How to Make Monkey Bars

- How to Re-Use Your Broken Down Medicine Balls

- Ultimate Warrior Interview, Part II

If you’re a Strength Coach you’ll dig the added business insights and the special forum for networking, sharing ideas and critiquing / giving feedback on web sites, etc.

==> Take advantage of Your 30 Day Trial HERE <==

Check out this podcast I cranked with Mike Robertson a month or two ago.

In this conversation, Mike asks me about:

- How The Underground Strength Gym got started

- How & who I was influenced by in training and business to go full force as a Strength Coach

- What I learned about life and lifting after an injury sidelined me BOTH physically AND psychologically

Please share with anyone you feel would enjoy this, thanks! MUCH Respect!

For more details on the resources mentioned in this interview, please see the links below:

- Strength Coach Success

- Bodyweight Bodybuilding

If you have any questions or comments, please join the conversation and drop your comments below

Peace!

–Z–

I’ve got some tips for you regarding training in your mid 30s, staying strong and staying healthy. Please don’t disregard this video if your NOT in your 30s. Even if you’re a teenager you should be listening and watching. NEVER stop learning…..

Click here to view the embedded video.

As you can tell, just because I talk about staying healthy doesn’t mean you can’t train hard or heavy. The key is learning how to do everything smart and optimally so you continue to lift hard all your life, not just for your first few years.

Gotta walk the talk.

Peace!

–Z–

If you’re focused on Health AND Strength, Check out Bodyweight Bodybuilding HERE.

Get Your Foam Rollers HERE

Show & Go Training By Eric Cressey – Strength AND Health Combined, Details HERE

I’m often asked if Bodyweight Bodybuilding can be incorporated WITH an existing program that the person is already following. To be clear, this program is not so easy that you will need an added program or a variation of it.

But, I KNOW how many people are when it comes to actually following a training program as prescribed. They buy a program and then they want to change the program to something else, I guess this is human nature. But, those who follow the program to the T are the dudes who get best results.

Knowing what I knew would happen,  I added the 5 x 5 + Bodyweight Bodybuilding course as a Bonus, to help soothe your “fix” for heavy lifting and making some form of a change to the program.

But, let’s say you refuse to let go of your current program or perhaps you want to experiment on yourself and see how it works when combining another program. I completely understand the desire to be your own Mad Scientist

So, here are 3 ways you can take Bodyweight Bodybuilding and combine with an existing program or modification:

1) Perform your own program one day followed by Bodyweight Bodybuilding the next day OR after a rest day. Then, the 3rd workout return to your existing program, the 4th day back to Bodyweight Bodybuilding. I often times train like this. Hitting a modification of 5 3 1 or a full blown Underground Workout, the next day, going ALL bodyweight and a 3rd day is a rest day.

2) Perform a BIG movement FIRST, then jump into a Bodyweight Bodybuilding workout. Examples could be starting with a powerlifting, strongman / odd object or Kettlebell movement. Hit that main lift hard and heavy as you normally would. Roll out a bit, then, jump into a Bodyweight Bodybuilding Workout.

Here’s a sample workout:

- Tire Flip 4 hard sets x 10 seconds of MAX reps.

- Foam Roller / Soft Tissue Work

- Bodyweight Bodybuilding Workout as prescribed, do NOT shorten or modify the workout. Follow exactly as prescribed.

3) I’ve had a LOT of CrossFit fanatics snag Bodyweight Bodybuilding. Many have said they were injured and beat up from their workouts and needed a program to challenge them yet alleviate the joint aches and pains. Other CrossFitters wanted to 2 a day workouts.

BOTH options work. If you’re feeling beat up and banged up, follow Phase 1 of Bodyweight Bodybuilding for a month and then go back to your normal training. When you feel the need to get away from the heavy lifting, return to Bodyweight Bodybuilding and perform Phase 2, etc.

If you want to use Bodyweight Bodybuilding with CrossFit, then it does NOT matter if you do your workouts first or second in your day. The goal of CrossFit is to have your training constantly varied so I suggest alternating workout by workout regarding Bodyweight Bodybuilding first in the day and the next day last in your day.

What’s my favorite way to use Bodyweight Bodybuilding?

Now that I’ve gotten rid of my injuries, aches and pains I am mostly in line with follow Jim Wendler’s 5 3 1 or a 5 x 5 lift FIRST, then hitting a Bodyweight Bodybuilding Workout.

I also follow the version of performing one of our workouts from my Underground Strength Gym, the next day, crank Bodyweight only followed by a 3rd day of rest. This 2 on 1 off seems to work very well for me.

If you have started testing various options with Bodyweight Bodybuilding, please drop a comment below and let us know how you modified the program with your own.

Thanks for reading and please share this article with your friends on facebook and twitter. I always appreciate you showing the luv! Thank YOU!

Peace

–Z–

It’s GREAT to be Strong.

It’s GREAT to be Conditioned…..

But it’s BEST when you have BOTH Strength AND Conditioning.

If I can pit one example of this I’ll use my friend, Jim Wendler, shown in videos below. He keeps everything simple.

Click here to view the embedded video.

Jim’s strength work is centered around his 5 3 1 program.

Jim’s conditioning is centered around hill sprints and prowler sprints. He punishes himself on these 2 conditioning methods.

I’ve found that when you’re in shape, you get stronger much easier and vice versa.

If you pay NO attention to conditioning and only attend to strength you will:

- increase chances of injury

- carry around excess body fat

- your intense strength workouts will fatigue you too quickly, not allowing you to get the most bang for your buck, tiring yourself out before it’s time to crank your assistance work

If you pay NO attention to strength & only focus on met-cons and conditioning work you will:

- Feel like sh*t when a heavy bar is thrown on your back or in your hands

- Heavy lifting will fatigue you too quickly and likely increase chances of injury under heavy lifting as your tendons / ligaments have not been prepped for heavy loads & straining

Click here to view the embedded video.

Note: Jim doesn’t drop the 150 lb dumbbells. Why are people unable to do this with only 50 lb dumbbells, let alone the 150s!?

Here are 3 Ways to Blend Strength AND Conditioning:

1) Start with 1 strength lift in a 5 x 5 or 5 3 1 format, followed by a circuit of your assistance work.

Example:

1) Zercher Squats 5 3 1 Style

2A) Glute Ham Raise 4 x 10 – 15 reps

2B) Double Kettlebell Cleans 4 x 6 reps

2C) Lunge Jumps 4 x 6 / 6

3) Ab Circuit x 4 exercises x 15 reps each

2) Perform your normal workout & finish with 10 minutes of sprint intervals

Example:

Perform your upper, lower or full body workout

Set the clock for 10 minutes and perform as many short sprints as possible in that 10 minute time period. You can time them for 15/15 or 30/30 if this time of work:rest is feasible. If not, perform a hard sprint, then rest 30 seconds and repeat until 10 minutes is over and done with

3) Lift one day, condition the next……

Example:

- Train upper body one day, hit sprints via run, bike or swim the next day

- Train lower body the following day, condition the next day.

After 3 -4 days of training in a row take a day off.

If you’re like me and have exercise ADD then condition through a variety of methods. I like being outside so being in the ocean, mtn biking, running with my dog, battling ropes, runs, etc ALL give me lots of joy.

The key is this, and, “this” was inspired to me by Warrior Man’s video below. NEVER allow yourself to fall “out of shape”. If you’re not sure and you’re asking yourself if you’re “in shape”, then you’re out of shape. Period.

Click here to view the embedded video.

I am on a mission to push my conditioning to greater levels.I’m NOT satisfied. I love feeling like I got my ass kicked after a workout but I also HATE it because I want to be BETTER.

Drop a comment below and tell Underground Strength Nation what YOUR mission is.

Peace

–Z–

PS: TWO Underground seminars around the corner:

- USC Cert in Austin, TX

- Combat Seminar with Jason C Brown & I – Training for GOLD

Click here to view the embedded video.

There are a few things that will help YOUR deadlift. Notice I put the CAPS on. What works for me may not work for you and vice versa. YOU must find the things that help and then dial them in. Here’s a few tips that you should test drive.

• Work 1 arm rows with heavy weights AND high reps. Whenever I slack on these my lats don’t have the strength to help me deadlift heavier AND faster.

Click here to view the embedded video.

• Don’t max out too often. For me, I will test a heavy single, but NOT a max single, every 6 weeks or so.

• Use submax efforts on the deadlift. Focus on moderately heavy weights and always leave a rep or 2 in the tank

• Squat. Yep, use squats to increase lower body and low back strength to up your deadlift. Too much focus on the deadlift will leave you with an injury in no time.

• Use a double overhand grip until you reach your heavy sets.

• Attack your posterior with glute ham raises, weighted back extensions, swings, heavy kettlebell cleans and good mornings.

That’s it, a short n’ sweet list to help you up the deadlift, one of the “Manliest” exercises anyone can do.

If you’ve got tips to add, please drop a comment.

If you enjoy this post, please share on facebook and twitter

Peace!

–Z–

Sign Up for The USC Cert in Austin, Details HERE

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