Wednesday, March 14, 2007

Underground Football Training

Check out this video compilation of some high rep training for our Underground Football crew.

The high reps are an excellent way to stimulate muscle growth when taken to sub max and maximal exertion, very similar to how bodybuilders train.


the high reps and light weights can be used to help recuperation, give the mind and body a break from heavy loads as well as improving muscular endurance.

After a few weeks of intense, heavy training, our Football crew expressed their need to back off a bit, but when they trained lower body today, some of the guys decided to up the ante a bit with the trap bar deadlifts.

Still, you'll see that these guys had more in the tank, even after performing 15 or 23 reps with 315 lbs.

Stronger athletes always have a great carry over to high rep training. More strength gives the muscles the ability to be more efficient, and so moving a weight for higher reps is easier for a stronger athlete than it is for a weaker athlete.

What else does high reps do for an athlete?

It develops mental toughness.

Moving heavy weight for low reps takes guts and raw intensity. But, squatting for 30 - 50 reps with a weight on your back or a sandbag cna be brutal and excruciating. Most will want to quit half way through, others will learn to dig deep and find a way to finish the set.

Some clips we missed were the high rep dumbbell benches where our guys performed sets of 20 - 30 reps using 50 and 60 lb dumbbells.

For the most part, repetitions were approximately 20 reps per movement, sometimes up to 30 and sometimes 15.

See what you can learn form this Underground video and apply to your own training!

Until the next time,

train smart & train hard!

Dedicated to your success,

Zach Even - Esh

PS - The way to transform yourself or your team is found at - just take a look at all the testimonials and you'll see for yourself :)


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