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Underground Strength Coach, LLC, The Dieselcrew, LLC. 1
FREAK STRENGTH 2.0
Underground 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 2.0
Jim Smith, CSCS / Zach Even-Esh
Copyright © 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
Man of Steel, www.manofsteelchallenge.com Copyright © 2009, All Rights Reserved. Underground Strength Coach, LLC, The Dieselcrew, LLC. 4
5 . isolation movements and going for the “pump”. And if they are strong. The simple fact is that training is supposed to be hard and the human body is supposed to be strong. and no more. This is how I train and this is how I train my athletes. Show me someone who is satisfied with their strength and they are likely satisfied with everything else around them far too easily.Introduction If you want to get brutally strong and powerful as well as having the look of thick. dense muscle then it’s time to train Underground. All Rights Reserved. athletic and highly conditioned. 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 can’t perform with high levels of strength and power. The men of the “golden era” and prior lifted anything that would yield results in strength and muscle gains.manofsteelchallenge. The Dieselcrew. Man of Steel. Underground Strength Coach. LLC. This is what happens when you follow pretty workouts that revolve around high tech equipment. it lasts only a few minutes or maybe only one minute. This is how results will come about. We’re after what many coin as “Real World Strength” or “Functional Strength”. You’re gonna have to earn your strength and muscle. there are no two ways about these facts. their strength has no endurance. www. LLC. You need to be strong. In this special report you’re going to learn that it doesn’t take anything fancy to develop the look of a Gladiator.com Copyright © 2009.
LLC. Underground Strength Coach.com Copyright © 2009. The Dieselcrew. 6 . and because they practiced so often.manofsteelchallenge. so they practiced the compound lifts with frequency. Ask an athlete nowadays what extra training he does and the majority do little to nothing.The results are superior to any of the fancy training methods out there and you can experience the same if you’re ready to put in the work. LLC. Man of Steel. acrobatics.e. the choices of exercises were not many. All Rights Reserved. STRENGTH) in these lifts. The difference was that back then. www. unlike many of today’s “popular” programs) Partner gymnastics based movements. 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. hand balancing and ring training These men also trained with higher volume and frequency than what many are accustomed to today. they gained GREAT skill (i.
and w worked the ass off on each mov eir vement. Underg ground Strength Coach. we build them up to hand set. With regards to volume. they performed 1 – 4 movem ments per w workout. Ala Mead. inste ead. which is what mo people lack today. Man M of Steel. they also had high work capac city. We w ody ng The right style of training w promot physical and mental toughness o will te s.manofsteelcha allenge. dling heavy weights fo more than just one or Ediso NJ. exc cuses for m modern da Gladiato ay ors. ost When an athlete begins tra e aining at Th Underg he ground Str rength Gy in ym on. The Dieselcrew. 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. LLC e C. 7 .com Copyright © 2 2009. 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. LLC.Above. c A an circa 1924 Alan lost his leg in WW I an decided 4. th men of T Golden Era did no perform m o he The n ot many differ rent movem ments. ww ww. All Rights R Reserved. W don’t want your bo shuttin down on you when you need it to work.
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.com Copyright © 2 2009. LLC. The Dieselcrew. ww ww. and Romanian Deadlifts fo the lower body.manofsteelcha allenge. 8 . With too litt variety. All Rights R Reserved. Underg ground Strength Coach. LLC e C. y W tle your body a adapts to th stimuli a he and progress slows.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. Man M of Steel.
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 PR’s (Perso onal Records). 9 . these men of might m t moved weigh that sho many o the most hts ock of adva anced lifter’s of today. I started out in my pare t ent’s garage which wa as FREE EZING cold and all I ha was a cr ad rappy 300 lb Olympic s from Co set ostco. s Don’t 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. And bec cause they always got t stron nger.But.manofsteelcha allenge. a pai ir of 50 & 100 lb DB’s and a gun rack w 0 D which I used for squatt d ting. ke en rk avoid the in ntensity req quired to Unlik many of today’s me who wor out and a break records. The Dieselcrew. LLC e C. ww ww. they consistently added mu c y uscle.com Copyright © 2 2009. All Rights R Reserved. Underg ground Strength Coach. LLC. I used an old too d ol Man M of Steel.
The Dieselcrew. All Rights R Reserved. ww ww.manofsteelcha allenge. all beca ause I was limited to going heavy and basics on I am us g d nly! sing the word “limited’ loosely here. LLC.com Copyright © 2 2009. these ’ were great “limits” to have e e! Man M of Steel. ong k ked ged e n ever before in that tight sp t pace in my Dad’s garage.box t elevate the flat ben for inclin dumbbe benching Wasn’t pr to t nch ne ell g. LLC e C. Underg ground Strength Coach. 10 . retty but it work ked. Not m surprise I got stro as heck and I pack on rugg muscle faster than my e.
powerlifting. All Rights Reserved.com Copyright © 2009.manofsteelchallenge. especially for a wrestler! Movements that had him sitting down and lying down were common place for his training. I would take a trip to a different gym to change things up a bit. His workouts revolved around all the machines and fancy equipment most of which were isolation movements. We spoke about heavy Olympic lifting. the great wrestler who was also incredibly strong. 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. even at the young age of 19. LLC. The young kid was a wrestler. and he got to talking about his workouts at this fancy Gold’s Gym (I wish the original Gold’s Venice was the norm for gyms of today). 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. The Dieselcrew. LLC.On the weekends. His eyes lit up and we mapped out a simple Underground program that had him training three days a week. heavy ground based lifts and overhead presses. 11 . www. Man of Steel. One weekend I was training at a Gold’s Gym. I started chatting with him about George Hackenschmidt. BIG MISTAKE. Underground Strength Coach. heavy weights and intensity.
Nev ke er vertheless. ww ww. All Rights R Reserved. In ad ddition. I would go f 20 .Abo ove.30 minutes no stop with for on h the y younger wre estlers. But.com Copyright © 2 2009. LLC e C. 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 Man M of Steel. I was coaching wrestling at the time and had n problem wrestling w g e no with other athle etes without resting. Y can’t ju be big You ust and s strong. This is coin “work c ate e ned capacity”. Underg ground Strength Coach. I was d plit s training more lik a powe – bodybuilder. s sporting a seriously y rugge physiqu ed ue! Back then I was still bodyb k s building and using a sp workout template. This conditionin and wres ng stling made me strong and imp e ger proved my a ability to tolera intense workouts. The Russi ian Lion. Georg Hacken ge nschmidt. The Dieselcrew. the progra I was am follow wing was working BIG time and I kept getting stronger and bigge w G er.manofsteelcha allenge. 12 . LLC.
ww ww.manofsteelcha allenge. The Dieselcrew.com Copyright © 2 2009.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 ). Let’s 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 2 Man M of Steel. LLC. Underg ground Strength Coach. All Rights R Reserved. LLC e C. 13 .
Underg ground Strength Coach. ww ww. The Dieselcrew.com Copyright © 2 2009.Day 2: Legs 1) BB back squat work up to 2 x 12 – 20 reps (I only had 300 lbs so the ked y reps wer higher th normal) re han ) e 2) DB lunge variations 3 x 6 – 10 each 3) BB RDL 2 – 3 x 10 – 20 reps 4) 1 legged calf raise w Dumbb 4 x 10-20 reps with bell Man M of Steel. 14 .manofsteelcha allenge. LLC. All Rights R Reserved. LLC e C.
com Copyright © 2009. then all remaining sets at 100 lbs for 15. I noticed his LONG time periods spent on each of the movements he chose. George used to train movements. Underground Strength Coach. All Rights Reserved. pull up bars. 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. The Dieselcrew. I never rested much between sets which was great for improving work capacity. a york isometric rack and plenty of benches. What a gem this place was. Back then. LLC. He would perform 1 or 2 exercises per workout for endless sets. www. the Y was the typical golden era style gym: lots of york plates and round head dumbbells. George was a beast of a man I used to train alongside at the OLD Metuchen. dip bars. but not too often. His name was George. It’s a shame it had to go. LLC. NJ YMCA.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.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. 15 .manofsteelchallenge. Here and there I would throw in some DB curls and close grip benching for the arms. I did have an influence from a Rogue Lifter whom I met back when I was only 14 years old. not muscle groups. Man of Steel.
All Rights R Reserved. ww ww.com Copyright © 2 2009. usual his work lly kouts were j just 2 move ements. that’s Bull Shit! Le see som physical et’s me and m mental toug ghness hap ppening aga ain! Man M of Steel. ed rbell cheat curls skull crushers. the bench pres weighte dips. LLC. 16 . they go to the beach an the rest o the day t ble nd of their exha austed beca ause of the sun.It wa typical fo George the Beast to train one movement for up to 4 minutes as or o 45 at a time. bar he an ss. etc. e exhausted the rest of t day and the d unab to work out. His favorites s s seemed to be th Romania dead lift (RDL). LLC e C. Underg ground Strength Coach. Come on. resting g What a freak th guy was. t his solid rock! A boy wa he in sha And as ape. The Dieselcrew. Or.manofsteelcha allenge. 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. s.
com Copyright © 2009. LLC. www. When he was working on my house. 17 . He KNEW I would find a use for them when training my athletes and he was 100 % accurate. 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. pushing wheel barrows and carrying sandbags or mulch. LLC. all of which required manual labor. he noticed my climbing rope in the back yard hanging from the tree and he climbed up with ease using no leg assistance. His work ethic and work capacity was second to none. and his father always had him working with him on weekends or around the house during the week. Man of Steel. digging ditches. swinging a sledge hammer or axe. Underground Strength Coach. cutting down trees. This kid was always moving stones. All Rights Reserved. The Dieselcrew. They all seem to have that freak strength that so many others struggle for through the weight room yet never achieve. We started using the logs for all our carries and lower body movements and our wrestlers benefited immensely from their use! There’s something to be said for the people growing up on farms or working in tire yards / junk yards.FARM BOY TRAINING In the early and mid 1900’s young kids worked 12 hours or more every day on a farm performing manual labor.manofsteelchallenge. Nothing bad ever happened to them! My wife’s cousin grew up in Pa.
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. LLC. www. Underground Strength Coach. Snatch Grip DL) BB or DB floor press Mixed grip pull ups Parallel bar dips Push Up Variations Man of Steel.com Copyright © 2009. LLC. The Dieselcrew.manofsteelchallenge. 18 . All Rights Reserved. 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.BASIC LIFTING Let’s take a look at the basic lifts you will want to incorporate on a regular basis.
19 .Now. ww ww. 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 Man M of Steel. e edibly simp but. LLC. 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. LLC e C.com Copyright © 2 2009. if y chose 2 -3 of the a ple.manofsteelcha allenge. All Rights R Reserved. The Dieselcrew. the above list is incre . Underg ground Strength Coach.
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. LLC. You will be sk kipping the lat pull d e downs. It’s time to train move s ements. 20 . e er Yep. way 50 Man M of Steel. Underg ground Strength Coach. Let’s hit the weights hard a heavy in the 1 – 1 range (u and 10 unless perfo orming calist thenics). th seated machine p he presses an all the other crap nd p exte exer rcises. you read that correct all the w up to 5 reps! t tly. the concent e tration cur the leg rls. The Dieselcrew. LLC e C.Sure. All Rights R Reserved.manofsteelcha allenge. 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. g ensions.com Copyright © 2 2009. ww ww. NOT just ex xercises.
Discipline means doing what you have to do and what is best for you. your body will have compensated and reaped the rewards of your training.High rep training can be a great catalyst for building muscle. The Dieselcrew. so be mentally prepared to push through the pain zone when your muscles are screaming with fatigue. Along with quality nutrition and this “old school. LLC. It is also very challenging. take one week and train light but also stop your sets way before any serious intensity is required. After training hard for 2 – 3 weeks. All Rights Reserved. we reap the rewards of our training through proper rest and nutrition. not what you want to do! What you want to do has nothing to do with what is best for you! Man of Steel. Underground Strength Coach.manofsteelchallenge. Remember. Part of your discipline will be resting when you may really want to train. Underground” style of training you will quickly begin developing a rugged physique. 21 . and when you return to the intense training one week later. The “holding back” will allow your mind and body to recover. www.com Copyright © 2009. LLC.
Underg ground Strength Coach.kno own as the 'Russian L Lion'. was a brutally y st trong. Travel Back in Tim Whe Undergro T me en ound Trainin was the Norm. The Dieselcrew.com Copyright © 2 2009. pow werful and jacked w d wrestler fro the early 1900’s “Hack” om s. All Rights R Reserved. re egularly us sed Russia Kettleb an bells.Abo ove. this training t t takes guts a a no fe attitude! You must and ear t Man M of Steel. which have k of e made a comeba into tod e ack day’s trainin for many individuals athlete o not! I ng y s. arity Let’s take a look at some o the tools they used back in the day. 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. heav barbells and dumbbells to vy s de evelop dominating strength. or must warn you though. LLC e C. 22 .manofsteelcha allenge. ww ww. NOT the Ra T ng . George Hackenschmidt . LLC.
www. 23 .be willing to push yourself and challenge yourself with heavy weights and odd objects.manofsteelchallenge. then move on and purchase toys if necessary. Don’t forget though. You’ll be sore in places you never felt before. Underground Strength Coach. garages or old school gyms. much of the equipment listed here can be obtained for free from junk yards. In the end though. your personal gym – not many gyms are left out there nowadays that cater to the hard core lifter who wants to train raw. LLC. My suggestion is that you investigate your resources and snag the necessities for FREE. LLC. That’s right. Many of the strongest. The Dieselcrew. NO BS style. All Rights Reserved. Focus on driving into the tire with your legs while the chest presses against the tire. Make sure you don’t curl the weight up. best developed physiques were developed in dungeon type gyms that are either in basements. This will help you jump up quickly and powerfully. in the trenches. tire yards or can be made by a local welder. Tractor Tires Tire flipping is the ultimate in full body power and strength development. Start with lighter tires to perfect your form and prep the body for future heavy loading! Man of Steel. 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 you’re ready then let’s get started! EQUIPMENT LIST Below is a list of equipment that you will want to start collecting slowly for your own gym.com Copyright © 2009.
Man M of Steel. e C 24 . LLC. LLC.com Copyright © 2 2009.manofsteelcha allenge. ww ww. Underg ground Strength Coach. The Dieselcrew. All Rights R Reserved.
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 Man M of Steel. Underg ground Strength Coach. 25 . ge rs will our our our your shoulders and cardio! It’s also a great way to work in some loade mobility ! ed y training. LLC e C. The Dieselcrew.com Copyright © 2 2009.manofsteelcha allenge.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 ! Sledg Hammer – Sledge hammers w work yo grip. ww ww. LLC. which we can all afford to in ncorporate m mobility wo ork. yo legs. You c swing for high rep or time. yo core. All Rights R Reserved.
Do it! These me Anytime you can incorpora a farme walk or ca ements dev velop treme endous overall strength and musc size. LLC.com Copyright © 2 2009. If you have a large tire just stand ol e. Underg ground Strength Coach.manofsteelcha allenge. ww ww. 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 you’ll notic how you back and s ce ur d legs get extrem mely jacked up! There i isn’t a musc in your body which gets a cle h chan to relax when you perform these walks H nce HEAVY! Man M of Steel. The Dieselcrew. st Carries ate er arry of som sort. d up the tire and hit agains the tire. All Rights R Reserved. 26 .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. LLC e C.
the ALL wor The sligh differenc add variety to your workouts. heavy sandbags. LLC e C. ht ces r .manofsteelcha allenge. which in tu spurs m p sh p urn muscle grow and stre wth ength on a regular bas sis. LLC. hea DB’s or any odd ob avy bject you can t think of.com Copyright © 2 2009. Too much of a good thing is never a good thing! g Man M of Steel.You c also ca can arry stones. Underg ground Strength Coach. ey rk. keep things fres and keep the body off guard. 27 . All Rights R Reserved. ww ww. The Dieselcrew.
Man M of Steel. ve ng he ca hand you the bar fo floor pre an or esses. consis stency and determin d nation! The Barbell. f eightroom m n eck or st g used weigh ht If you’re low on funds. gh nothing fa ancy.manofsteelcha allenge. th d hen carry. Jud Beast. wrest tling with a sandbag during a long walk of heavy sandbag g y g carries. LLC. LLC e C. n muscle is left out of this at no e t sim mple drill! Abo ove. ’t set! You definit n wer ply ming all the even need a bench or pow rack to get started here. The Dieselcrew. ww ww. or more You don’ bell e. u tely need to snag your o rself a barb of 300 lbs. Underg ground Strength Coach. Requ A do uired to deadlift. lot o hard wo of ork.com Copyright © 2 2009. ell t d y. Simp perform barbe lifts that are ground based will be plenty If you hav a trainin partner. then squa down. All Rights R Reserved. KING of the We e . 28 . David Ellis carries a 135 lb anvil. che E Bay o Craigs Lis and snag a 300 lb. Th man’s r c his rugged ph hysique ca ame throug all the basics.Above.
In addition. all the ground based lifti and Oly e d ing ympic lifting g deve elops the leg to a grea extent.Ab bove. 29 . ack don’t think you need to squat to deve t elop a stron and pow ng werful lower body. but. t c incor Here are a tw very ba option for organizing yo worko e wo asic ns our outs: Man M of Steel.com Copyright © 2 2009. I d e don’t 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. it’s t time to see how you c can Now that we ha desissified your tra rporate all these tools into a basic program. I often get a lot of fla for this. The Dieselcrew. r You c perform high rep walking lun can m nges with a BB or DB’s walking a s. And. LLC. 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. ww ww. Underg ground Strength Coach. I g . whe the BB is ous ts ere held behind the back. All Rights R Reserved. LLC e C. gs at Pu utting it All T Togeth her ave aining. BB rowing in an old Du r ungeon like gym.manofsteelcha allenge. ha e ams and glu utes! You c also pe can erform vario deadlift as well as the hack squat.
all workouts are full body workouts. Training should be performed on nonconsecutive days. not isolating it! Here is a sample workout from the athletes at my Underground Strength Gym in NJ. sandbag or keg shouldering. www. 1 medium. Train in this fashion 3 x week on nonconsecutive days. Your full body day will be ALL odd object / underground style training. Perform one movement for upper body push. All Rights Reserved. Man of Steel. upper body pull and a lower body movement with a BB or DB. an ab circuit is performed. The Dieselcrew. 1 very heavy set x 200’ 2) Tire Flip 1 warm up set. they performed the workout below: 1) Farmer Walks: 1 light. Underground Strength Coach.com Copyright © 2009. 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. LLC. This crew came in and performed a full body workout with strongman lifting only. 30 . After a warm up. – tire flip. The two samples above are very general. BIG strength and muscle comes from generalizing your strength.manofsteelchallenge. lower body the next day.e. but guess what.). then recovery and mobility work as well.1. LLC. Perform three workouts per week with the following split: upper body one day. When the workout was finished. full body the final day. 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. etc. 2.
co om P. Zach Even – Esh h http p://ZachEv ven-Esh. 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. – Try my 30 day tr membership at T Underground b clicking .If ou athletes feel strong it’s not odd for us to p ur f d perform 2 . Underg ground Strength Coach.3 hard set of the ts stron ngman Log Clean & Pr ress. at he CA d There was some jacked up dudes mo e p oving enorm mous weigh in that g hts gym. methods and movements with wha you know d at w 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. s heavy ba so asics were t commo theme. Each s is perfor set rmed either for time (3 seconds r 30 s) or fo reps in th 3 . y rial The by HER RE Man M of Steel. the on Combine some of these pr rinciples. LLC e C. The Dieselcrew. 31 .com Copyright © 2 2009.manofsteelcha allenge. or he I will always rem l member tha hole in th wall YMC I trained at when I was 14.10 range. ww ww. LLC. All Rights R Reserved.S.
manofsteelchallenge.com Copyright © 2009. Underground Strength Coach. All Rights Reserved. LLC. The Dieselcrew.FREAK GRIP Man of Steel. 32 . LLC. www.
All Rights Reserved.com Copyright © 2009. For your quick reference. If you can’t hold the weight or hold your sport’s implement. forearms and arms.statically pinching your hands where your fingers and thumb are parallel to each other. Underground Strength Coach. when you’re in the gym or on the field. You have to spend time in the gym developing your hands. This will be the key to creating full body tension and hitting personal records. contrast baths and rubberband extensions Man of Steel. wrist flexion extension and supinations / pronations. thick bar lifting Pinch . LLC. In fact.manofsteelchallenge. examples include shot rotations. rack holds. then you’re screwed. your grip strength is crucial in everything you do.Introduction Nothing says a freak like a thick set of forearms. examples include sledgehammer levering and power rope training Hand Health – exercises that promote hand health and muscle balance. LLC. www. exercises include deadlifts. examples include plate pinch Wrist Postures – ulnar / radial deviation. 33 . examples include grippers and sandbag training Support – statically supporting a weight where the fingers oppose the thumb and the fingers support the load. there are 5 components of grip strength: Crush – crushing your fingers through a distance. The Dieselcrew.
Man of Steel. LLC.manofsteelchallenge. Make sure to hit singles until you become proficient at this exercise. The Dieselcrew. This requires an insane amount of focus.com Copyright © 2009. finger and wrist strength. All Rights Reserved. hold lacrosse balls in your hands.Lacrosse / Tennis Ball Pull-ups While performing pull-ups. Underground Strength Coach. www. LLC. 34 .
com Copyright © 2009. www. The Dieselcrew. LLC. Man of Steel. This is different than typical pull-ups with towels where you have the towels hanging down.Towel Pull-ups (Dynamic Support) To make the bar “thicker” we wrap a towel around the bar. Underground Strength Coach. 35 . LLC. All Rights Reserved. With this version we are actually wrapping the towel around the bar itself.manofsteelchallenge. This is hard as hell and you have to be ready for a battle.
All Rights Reserved. Underground Strength Coach. Now perform pull-ups. This is amazingly difficult and will require a high level of grip strength.Rolling Axle Pull-ups This exercise is ridiculously hard. 36 . Take two 5 lb plates and pinch them together while you perform push-ups. Combat Push-ups Version 1 Here is a version of push-ups focusing on finger and wrist strength. Take an axle and put it ON TOP OF your power cage. Make no mistake. LLC. Man of Steel.com Copyright © 2009. LLC. www. The Dieselcrew. There are two things working against you: the fact that the axle is thicker.manofsteelchallenge. and that the axle is able to roll freely over the top of the cage.
manofsteelchallenge. LLC. You have to squeeze extremely hard to keep your knuckles off the ground during the movement. www. Combat Push-ups Version 3 We switch the dowels around in the hands and focus on the other side of the wrist. LLC.com Copyright © 2009.Combat Push-ups Version 2 Focusing now on ulnar and radial deviation strength. we are now utilizing a dowel rod. All Rights Reserved. 37 . Stay tight and focus on the tension from the back to the hands. Man of Steel. Underground Strength Coach. The Dieselcrew.
using a simple key chain lanyard.manofsteelchallenge. LLC. is a way to target the injury and focus on the strengthening the area.com Copyright © 2009. lots of volume should be utilized. This exercise. With all rehab exercises. www. Man of Steel.Thumb Training Many athletes and lifters who participate in sports at sometime injure their fingers and especially the thumb. All Rights Reserved. Underground Strength Coach. LLC. 38 . The Dieselcrew.
It works finger adduction strength which is NEVER targeted with any training.KYAO (Knock Yo Ass Out) This exercise I created about 5 years ago when I started working with MMA athletes. The Dieselcrew. All Rights Reserved. Make a tight fist and lift the dumbbell and hold for time. 39 .manofsteelchallenge. it is so important for creating great tension with a fist and protecting the hands and wrists when punching. Then place each strap BETWEEN the fingers. www.com Copyright © 2009. Take an Ironmind Eagle Loop strap and tie it around a dumbbell handle. Underground Strength Coach. LLC. LLC. Man of Steel. But.
LLC. Man of Steel. The towel adds a thicker implement to grip and the cable keeps constant tension throughout the movement. All Rights Reserved. Internally rotate your hand (pronate) and then curl the weight.manofsteelchallenge. www. LLC. The Dieselcrew.com Copyright © 2009. Underground Strength Coach.Towel Pronate and Curl Thread a towel through a carabineer at the bottom of a cable stack and hold it tight to your side. 40 .
Underground Strength Coach. You can perform this movement on the preacher bench or standing.Crush Curls By gripping the dumbbell on the ends. All Rights Reserved.com Copyright © 2009.manofsteelchallenge. LLC. you engage more of the chest and upper back. Your fingers will also be getting a great workout when doing this exercise. you not only create a great amount of tension. 41 . LLC. www. Man of Steel. The Dieselcrew.
LLC. LLC. The Dieselcrew.Towel Barbell Curls Loop two towels around the barbell and grip them while you perform curls. Underground Strength Coach. 42 . Man of Steel. www.com Copyright © 2009.manofsteelchallenge. All Rights Reserved. After performing this exercise for several workouts you’ll notice an incredible increase in strength when you go back to just utilizing the barbell without the towels.
43 . All Rights Reserved.com Copyright © 2009. www. LLC. Walk your hands around both CW and CCW. Man of Steel.Around the Worlds Perform a two hand pinch with plates and when the weight is locked out start walking your hands around the outside of the plates. Underground Strength Coach. This develops serious dynamic pinch grip strength. LLC.manofsteelchallenge. The Dieselcrew.
Man of Steel. Underground Strength Coach. LLC. LLC. 44 .manofsteelchallenge. All Rights Reserved.com Copyright © 2009. www. The Dieselcrew. You’ll notice you’ll have to fight to keep the blockweight in your grasp throughout the movement because the weight will be shifting.Blockweight Curls (By the Face) Pinch a blockweight by the face and perform reverse curls with it.
com Copyright © 2009. LLC. 45 .FREAK RESOURCES Man of Steel. All Rights Reserved. LLC. Underground Strength Coach.manofsteelchallenge. www. The Dieselcrew.
training tools and resources.Private Videos and Membership Forum giving you inside access to my coaching and advanced training methods as well as unshared info from industry leaders. The Dieselcrew.Lessons in Lifting. Enjoy! My Blog . working 9 .com Copyright © 2009. trying to balance being a husband and father.manofsteelchallenge. building and managing my Underground Strength Gym and STILL training hard and heavy! If I did it so can you. Underground Strength System .The Best Kettlebells in the World.The training I utilized when the shit hit the fan! Back when I was working countless hours and trying to squeeze it all in. All Rights Reserved. perfect for the Busy Man.5. www. Man of Steel.The Entire Underground Collection: 3 training manuals.Underground Strength Coach Recommended Resources Here is a list of my favorite web sites. Life. The Beast Strength Program and The Underground Freak Strength Audio Collection! Underground Kettlebells . products. building a internet business. Underground Strength Coach. LLC. 46 . Period. 15 Minute Muscle . LLC. Business and Success! Underground Strength Coach 30 Day Trial .
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 Sandbag Assault .The most effective core and ab training device I have ever used. getting you Strong as Hell! The Purposeful Primitive . most muscular men in the world trained! The Lost Secrets of Strength Seminar .Built for use and abuse and of course.The Ultimate Resource on developing Real World. Scare the s**t out of your neighbors and onlookers but you’ll also get Jacked and Strong as a Beast. in your garage. Period. Underground Strength Coach.One of my Favorite books. performing hand walking and even lower body training! Man of Steel. revealing some of the most amazing methods.com Copyright © 2009. backyard or basement. 47 .The Most Kick Ass DVD Set on Kettlebell training.The definitive training course on how one of the strongest men in the world developed his body and mind.manofsteelchallenge. All Rights Reserved. Functional Strength and hand of steel that crush like Vise Grips. now you can get your hands on it HERE. The Russian Lion Power Course . This course has stayed under the radar for too long. stories and insider secrets on how the strongest. In addition. LLC. it is a brutally effective and fun tool for training the upper body. The Power Wheel .The Underground Sandbag . The Dieselcrew. Grip Experts . www. LLC.F**K the Gym! Make a sandbag and train at home.
it has e everything you nee to get ed stronger.Accelerate edMuscularDevelopm ment. ACCELER RATED MUSCUL LAR DEVELOP PMENT By Jim Smith.D DieselCrew. also a lec cturer.manofsteelcha allenge.com Copyright © 2 2009.com/manuals. ntional strengt training protocols. This monster manual is over 670 page es of in nnovation. BFT is a ain must have.com Accelerated Muscular Deve elopment (AMD) is the ONLY complete muscle e e building system AMD provides a stepm. LLC. All Rights R Reserved. Underg ground Strength Coach. BLUNT F FORCE TRAU UMA By Jim Smith mahttp://www.dieselcrew. Chao Training is the os essential. 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. cscs m www w. d to developing and enhancing a d athletic perfor rmance He dedic through t utilization of conventiona non-conven the al. Jim is ngth and Cond ditioning Association (NSCA) as a ) certified through the National Stren Conditioning S Specialist (CSC the Interna CS). cates himself t studying. th Helping at thletes of all sk levels attai their goals a “Achieve Be kills in and eyond Potential” Jim is ”. all encompas ssing reference fo or all at thletic trainers and strength coaches d s. by-step. mor explosive and o re obtain an elite level of c conditioning. cscs www. bsite at www.ABO JIM SMITH OUT M H Jim Smith. author and member of the EliteF r r FTS Q&A Staf Jim is an expert ff. easy y-to-follow protocol that “teaches” you how to not on build u nly slabs of muscle.php p http: Bridg ging the gap from typical strength m train ning means to sp porting execution n. CFT. W Weighing in at o over 800 pages. The Dieselcrew. LLC e C. ww ww. If you are a MMA fighter. you train fighters or you WANT to tra like a fighter.CombatCoreStre ength. Man M of Steel. 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.com The manual is the esse ential core training refer rence for all stre ength coaches and fitnes professionals. USAW is the co-founding m member of the Diesel Crew.com/mm manual-re-rele eased The ESSENTIAL reference for training r combat athlet tes.dieselcrew w. CH HAOS TRAIN NING By Jim Smith ://www. but also how to structure your own programs. CSCS. 48 . Elite A more about Jim visit his web m. contributo for Men’s Fiitness and is a m or member of the E Fitness Q/A staff.com m To learn m OTH HER PRO ODUCTS FROM J JIM SMI ITH CO OMBAT COR RE By Jim Smith.
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