Thursday, November 02, 2006

Look what marriage has done to Zach

Marriage has motivated me more, pushed me to become stronger, faster, more powerful and more ready for Combat than ever before!

Marriage is not an excuse to become weak, fat and lazy!!


I just got finished with an awesome workout, which took me about 30 minutes including my warm up.

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My warm up was with bands, light kettlebells and work on the foam roller. The rest of the workout was all basic movements – push, pull, lift.

Here’s how it looked….

1A) Thick bar deadlift 5 x 3 – 5 reps: 130 lbs, 220 lbs, 310 lbs, 260 lbs, 410 lbs
1B) mixed grip pull ups 5 x 5 – 12 reps
1C) parallel bar dips 5 x 7, 15, 20, 25, 30 reps

Who said fatherhood means getting weak? You won’t hear it coming out of my mouth!

Why did I organize the above workout in such a circuit fashion and why did I choose those movements?

- Thick bars are a staple in my workouts. Being a combat athlete requires you to have a brutal vice grip and thick bars allow you to have grip work incorporated through you entire workout!

- If you train in Grappling (Gi or No Gi) your hands and forearms can get sore for days on end if they are weak. Do NOT neglect the hands and grip!

- The pull ups are a staple as well, and I do them almost every workout, no kidding! I have an addiction to them! I believe all combat athletes should be able to crank out reps in bodyweight pull ups, even if they weigh over 200 lbs, no excuses! I mix the grips every single set for pull ups. The posterior chain is often very weak and pull ups are great for working the back, shoulders, biceps and grip!

** Check out all the insane pull ups we use in our Underground Strength Kit at **

- Dips are excellent for upper body pushing endurance with high reps. In BJJ, have you ever had a BEAST in your guard who keeps forcing you to perform elbow escapes and your pushing away constantly? Your shoulders and arms feel like they’re going to fall off after a few minutes! High rep pull ups and dips force the body to deal with lactate tolerance and can improve your endurance in this position.

- Back to deadlifting…..these are just plain ol’ nasty! They build strength all over your body and give you that animal instinct! Once or twice a month is enough times for me to go heavy on these. Other times I use moderate weights and submax efforts which still yields returns in strength! Remember, your performance workouts don’t need to feel as exhausting as a combative workout to reap the rewards!

- Why the circuit?

A) I’m a Dad – I need to get the job done FAST!
B) I want to improve my overall conditioning and work capacity
C) I love to test the mind and body – I hate resting, I prefer the intensity and push with heavy duty, hard core circuits


Need to ask me questions? Contact me through 2 ways:

1) On the Underground Forum –
2) The Q & A at

** E mail does NOT work as I am bombarded with boat loads of e mails every day. I want to respond but I seriously can’t get back to everyone!! **


Till the next time,


PS – Don’t forget to scroll down and see our latest movie and FREE article!

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Tuesday, October 31, 2006

New Underground Video and New Article!

OK, so you want to see more Underground training?

Enjoy our latest highlight video, some intense work happening here, so make sure you read all about this style of training with our latest article RIGHT HERE.

Here's the Underground Video...

here are some results from our combat athletes....

Last weekend TJ Mithcell, Jim Beshada and Charles Frankel went to Lock Haven, Pa. for a BEAST of a tournament!

We're talking about athletes traveling from Ohio and Pa. to bang heads with the best of the best.

Jim Beshada and Charles Frankel placed 5th. Want to know the great thing behind this? Charles is coming off of some serious injuries and fought hard to go 2 - 2.

Jim Beshada was in a bracket with wrestlers ranked as high as 3rd in the USA, not the state, THE USA!! Jim had 3 overtime matches and won them all! Jim had to wrestle 7 matches in one day! Underground training helped him win those OT matches for sure!

It's not the hard training that works, it's the smart training that REALLY gets the job done!

TJ Mitchell - this kid is ALL ACTION, very little talk. TJ has been coming here for well over a year and barely talks. He prefers to stay busy pushing the limits.

TJ Mitchell WON the tournament, beating a NJ State runner up! TJ didn't place in the states last year, but over the summer he also beat a 3rd place Pa. state placer! Did I tell you this kid is on a mission!!

I'm glad I never had to go against kids who get this training under their belts! ha ha

Then, after only 2 months of training here, Tommy Ross went to the Iron Horse tournament and placed 2nd! Tom either tech falled (beat by 15 points) or pinned his guys up until the finals! This is after 2 months of training! What's going to happen after 6 months?!?!


Don't be fooled. This style of training in the video and article are applicable to all levels of combative athletes, not just young athletes.

This MUST be built up to though! Your physical preparation must gradually improve and eventually you will be ready.

More coming soon.....

Keep it real till the next time!



PS - Want to contact me personally? Best way is through the Q & A at - please allow me time to respond with my insane schedule :)

PPS - Have you seen THIS yet? It is the KEY to opening your mind to a whole new world of possibilities. the results will speak for themself, wait and see :)

You create your own limits, nobody else

ometimes we forget that the limits we have or the bumps in our life are what WE create, noone else.

Here is someone who refuses to believe in limits.


PS - What if you KNEW that you could have, do or be anything you wanted? What would you do RIGHT NOW?

PPS - Write down these things you would do and take massive action NOW!