The Underground Strength System: Strength & Conditioning Blueprint for Building Dominant Athletes by Even - Esh Zach

Author:Even - Esh, Zach [Even - Esh, Zach]
Language: eng
Format: epub
Publisher: Zach Even - Esh
Published: 2020-06-09T16:00:00+00:00

Rack pulls

Add chains

Box pulls

Change stance

Good mornings

Change bar

Isometrics

Concentric max

Bench Press Exercises

Pin Presses

Standing press

Board Press

Concentric max

Floor Press

Bands

Incline

Chains

Decline

Isometric

There are countless combinations to choose from. Remember, do the ones that work, not just the ones you like.

If someone asks where your sticking point is in the bench, squat or deadlift, everyone has an answer. But sticking points should change from time to time by correcting or changing your mini max. A mini max occurs where external resistance is maximal at the point where muscular strength is minimal.

This can be altered by accommodation and limiting the time the barbell is at the mini max. This is why lighter weight is not affected at mini max due to greater bar velocity.

Louis Simmons ( https://www.westside-barbell.com )

References

Kurtz, Thomas, Science of Sports Training , 2001

Siff, Dr. Mel, Supertraining , 2003

Simmons, Louie, Special Strength Development for All Sports , 2015

Zatsiorsky, V. M., Science and Practice of Strength Training , 2006

Max Effort Training for Sport Athletes…..

Athletes need to be strong, there is NO question about it. With all the fads and gimmicks, some athletes think they need a program of all speed or all agility, and try to believe they are “strong enough”.

This is not the case. Heavy lifting and struggling takes guts. It is HARD. It requires a mindset of being ready to fight and never give up. Speed work does NOT require this never say quit attitude. Don’t fool yourself, you are NOT strong enough.

I want to develop strength in athletes beyond the 1RM or all the special barbell lifts, but also in some of the odd object lifts, weighted calisthenics and sometimes, high reps on a barbell lift like 20 rep squats.

These odd object lifts can be considered special exercises. You’ll notice Louie recommends the use of bands and chains, both using various band tensions and different amounts of chain weight.

Odd Object Strength Challenges:

- Tire Flip x 3 or 5 reps for Time

- Tire Flip specific distance (40 ft) for time

- Sandbag Shouldering x Max Reps in 30 seconds

- Keg Carry x 150 ft for Time

Calisthenics Strength Challenges:

- 1 RM Weighted Pull Up

- Max Reps Pull Ups

- Burpees x Max Reps x 60 seconds

- Vertical Jump Test

- Triple Broad Jump Test

As the athlete becomes more advanced, we begin to implement bands and chains. This gets the athletes excited and fired up, they love the variety and an added challenge, hence leading to more intensity and passion when training.

In addition, the bands and chains help the athlete understand the need for pushing through sticking points, the necessity of being explosive where the band or chains might try to stop them from finishing a rep.

It’s important that when using bands or chains, you explain in a simple and easily understood reason to your athletes, that they must move the weights FAST! I explain that it’s similar to a race between you and your friend. When you feel that resistance, you need to push with MORE FORCE to beat your friend (beat the band / chain sticking points).

Then, explain how this

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