Underground Strength System for Wrestlers & Combat Athletes

by Zach Even-Esh

Description

The Underground Strength System for Wrestlers & Combat Athletes

If you work with combat athletes of any type, not just wrestlers, this training course is for you. 

Football, LAX, Wrestling, BJJ, MMA, Rugby, etc will gain the edge over the competition with this training system. 

Step behind the scenes of The Underground Strength Gym and see how we train combat athletes who dominate the competition since 2002. Take this training system and plug it into any program you're using with combat athletes. 

PART 1

• INTRODUCTION - Welcome message and philosophy behind The Underground Strength Gym and the training of combat athletes. 
  
  
• INTRO & WARM UP - Since 2002 The Underground Strength Gym has been transforming wrestlers from ordinary into BEASTS. We've helped athletes win state titles and national titles from the local level to the D1 level. Now you can access this information from anywhere in the world. 
  
  
• THE ATHLETIC WARM UP - Build cordination, power, stability and greater balance to improve your all around performance. 
  
  
• SHOULDER HEALTH (PREHAB / REHAB) - Keep your shoulders strong and healthy. The common injury amongst combat athletes are shoulder injuries. Bulletproof your shoulders and stay healthy for both short AND long term health.
  
  
• JUMP TRAINING / PLYOMETRICS FOR SPEED & POWER - Build the Agile, Mobile & Hostile Athlete
  
  
• JUMP ROPE / SQUAT JUMP/ JUMP LUNGE - Progressions and regressions to safely and properly train athletes of different levels
  
  
• HURDLE JUMP VARIATIONS for INTERMEDIATE & ADVANCED ATHLETES
  
  
• ADVANCED HURDLES AND JUMP TRAINING for SPEED & EXPLOSIVE POWER

PART 2

• BODYWEIGHT TRAINING - the power behind calisthenics, whether you're a middle school wrestler or a D1 wrestler, learn how to properly implement bodyweight training for improved sports performance.
  
  
• SQUATS / SPLIT SQUATS / LUNGES / PUSH UP VARIATIONS - Take these basic bodyweight exercises and increase the challenge of each movement to develop powerful, strong, tough wrestlers!
  
  
• MED BALL PUSH UPS - How to implement plyo push up variations and strength push up variations all with a medicine ball. Variations from beginner to advanced. 
  
  
• PULLING / ROWING VARIATIONS - How to develop RAW pulling strength & power to dramatically increase Your wrestling performance.
  
  
• DIPS / LEG RAISES - When & how to implement these exercises according to age and training experience. 
  
  
• ROPE CLIMBS - progressions and regressions for rope climb exercises depending on your strength levels. 

PART 3

• MEDICINE BALL TRAINING - Use these med ball exercises to develop Wrestling Power. 
  
• HEAVY MEDICINE BALL LIFTS - Develop that "farm boy strength" that overpowers the competition. 
  
  
• MEDICINE BALL PARTNER THROWS - Excellent for power and team / small group training. 
  
  
• MEDICINE BALL WALL SLAMS - Use these med ball exercises to develop a trunk and core that keeps your back healthy and ties everything together for dominant wrestling strength. 
  
  
• TOP FREE-WEIGHT STRENGTH MOVEMENTS - learn how to safely and properly implement free weight exercises depending on strength and experience of the athlete.
  
  
• TRAP BAR EXERCISES - Go Beyond the trap bar deadlift to build RAW Strength. 
  
  
• FLOOR PRESS WITH BAR - How to properly perform the floor press for upper body strength and power and to keep your shoulders healthy & strong! 
  
  
• FLOOR PRESS WITH DUMBBELLS - Progressions and regressions for the barbell variation.
  

PART 4

• FULL BODY EXERCISES - These are the TOP exercises to develop full body strength and power. 
  
  
• CLEANS WITH BAR / DUMBBELLS -  Before teaching the barbell clean, use these variations to quickly and easily teach the speed lifts!
  
  
• SLEDS & CARRIES - These are the capstone of every wrestling workout. Take just the info from this video and your wrestlers will be ahead of the competition!
  
  
• DBS, KETTLEBELLS, HEAVY BAGS / BALLS, KEGS, BAND SUSPENDED, CHAINS THICK HANDLES - Taking Underground Strength to the next level with these speed, strength and full body exercises. 
  
  
• OUTRO - Putting it all together. 

PART 5: TRAINING COURSE

The SST Training System: STRENGTH, SIZE & TOUGHNESS

Lessons

1 Intro: Warm Up + Plyometrics 0:00 2 Bodyweight Training 0:00 3 Dips & Leg Raises 0:00 4 Rope Climbs: Progressions & Regressions 0:00 5 GPP Training: Sleds & Carries 0:00 6 STRENGTH: D Ball Training, Med Ball Training, Trap Bar Training & Floor Pre 0:00 7 Speed & Quick Lifts: Barbell, DBs KBs 0:00 8 SST: Strength, Size & Toughness

The Coach

Zach Even-Esh

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Zach Even – Esh is a Strength & Performance Coach located in NJ. Zach is the owner of The Underground Strength Gym, author of The Encyclopedia of Underground Strength, creator of The SSPC Cert (Strength & Sports Performance Coach) and The Underground Strength Coach Cert. Zach serves as a consultant for teams and organizations seeking elite performance. Since 2002 Zach has helped wrestlers achieve championship status; All State, State Champs, All American and National Champs ranging from youth through the D1 level. 

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