Friday, April 14, 2006

Days of Underground

Dear friend,

Long time, no talk!

Or does it just seem like that to me?

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Yesterday we had our wrestlers in for some Spring time training. Temps. must have been around 70 degrees, it was beautiful and perfect for Underground training!

Here's what we did and I hope you try it yourself!

Warm up x 3 rounds:

A. jog 1 lap
B. gallop 1 lap
C. 15 push ups
D. 15 deep squats

the workout:

1A. Kettlebell clean and press 5 x 3 - 5 reps
1B. log squats 5 x 10 reps

2A. run 2 laps x 3 sets
2B. Kettlebell hi pull and catch 3 x 10 reps

3. Sled drags forwards and backwards - here we used three sleds, but had 4 guys - so one guy jogged down, sprinted back twice instead of resting - great for energy system work sled drags were done down and back (totals approx. 400 ft.) for 4 sets

4. Two races: sprint down and back, rest 1 minute and repeat. - Sprints are an excellent, and often underlooked way of incorporating power into your lower body work. And nothing makes a race better then creating teams for relays!

5A. 3 sets of military presses with picnic tables (yes, you read that correctly) x max reps
5B. 3 sets of pulls x max reps

That's a day after all that brutal training!


Sled training is a must for all athletes. It is an excellent way to increase lower body strength and endurance! We speed walk with them in all directions, and sometimes use short sprints with them, but not often.

In 30 minutes a crew of Football players will be heading here and we will NOT be training in the Dungeon! This weather is way too nice to be inside!

Stay strong!
Keep it Underground!

Zach Even - Esh
The Underground Strength Coach

p.s. - have you got a memorable workout done Underground style? Tell me about it! Shoot me an e mail at -

Looking forward to hearing of your tales from The Underground :)

Zach Even - Esh Performance Systems, LLC

Get your FREE Underground training course for combat athletes at


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