I recently got a chance to speak with Zach Even-esh (AKA The Underground Strength Coach)
We email back and forth, but it had been a long time since we had a chance to actually talk on the phone. Zach also happens to be one of the most enthusiastic guys you’ll ever meet. He’s probably never had a down day in his life.
If you don’t know Zach, he’s pretty well-known for training combat athletes, from wrestlers (including a prep national champion) to law enforcement officers to mixed martial artists, with what many would say are “Old School” methods.
Zach can put you through a killer workout using anything from just your body weight to heavy rocks, sandbags, or tires. All Zach needs is a playground or a picnic table (yes, a picnic table) and he can give anyone a productive and challenging training session.
If you’re someone who doesn’t think that old school works check out this photo of one of Zach’s clients.
After talking a bit with Zach, he asked me to contribute to one of his upcoming projects. (Note: this project is going to be huge. I mean huge. I’ve never seen someone literally give away so much information at one time) We ended up recording almost an hour of our conversation covering everything from energy systems training to injury prevention for combat athletes.
I mentioned my blog and felt that it was only fair that I turn the tables on Zach and have him provide me with “old school,” No B.S. methods that anyone can use to apply to their own training.
Bill: You’re really well known for training combat athletes (wrestler’s, MMA,etc.). How can the typical gym goer use the same conditioning methods toachieve their fitness goals?
Zach: Bill, this is a great question because the majority of people are not into the outdoor training regardless of their goals.
Here and there though, I go with my wife to her Health Club. As torturous as it is for me (read: Sarcasm!) I still find a way to get in an awesome workout, and it is primarily because I take my methods for combat athletes and utilize them in the traditional gym setting.
I utilize circuits and/or complexes with various tools: barbells, dumbbells, bodyweight, med ball and stability balls. I love the circuits because the pace is so high and intense which forces me to stay focused on the training and not get distracted by the other “stuff” going on around me.
If I have space I also incorporate jumping rope into my training which is awesome for the lower body and your aerobic or anaerobic system depending on how fast and explosive you jump.
For someone who wants to utilize a complex let’s say with a barbell, not only have I experienced excellent benefits in conditioning but I have found that complexes add muscle as well. The constant reps add hypertrophy if utilized with a moderate weighted barbell.
Here is a simple complex someone can perform using a barbell, for 6 reps per movement:
1) bent leg deadlift
2) bent over row
3) hang clean and press (the clean is to be used for a more advanced individual)
4) back squat
5) shrugs
The beginner may only perform 1 set, the intermediate 2 sets and the advanced individual 3 sets of the barbell complex.
Not only is this great for conditioning and muscle growth, but it is also great for when someone is short on time. Nowadays, who isn’t short on time?
A bodyweight circuit is equally challenging and can be performed almost anywhere. Try this one for a great workout:
** reps will vary on the pull-up/chin-up but we are aiming for 8 - 12 reps per movement on average when utilizing bodyweight exercises
1) recline body row or pull up / chin up
2) push up variation
3) squat jumps
4) reverse lunges
5) v ups
Again, 1 - 3 rounds can be performed. For our combat athletes we like to keep the general pace of the workout fairly high with incomplete recoveries. The more advanced someone is the more they can push the envelope with less rest time.
If someone is concerned that they will lose strength utilizing a lot of circuits and complexes then I must emphasize that training must vary, and using one method or tool too often leads to less of a physical response. But, this is certainly an excellent addition/variation to one’s training programs.
If you want to incorporate strength into the same workout, begin the workout with a heavy lift, preferably a full body lift or a compound movement for the upper body. From there you can move on to a circuit or complex and get as creative as you want with these methods!
Thanks Zach. You can find Zach’s training programs here. I’d recommend you specifically checkout the Ultimate Combat Kit.
Later
P.S. My friend Alwyn Cosgrove frequently states that many would prefer to posses the physiques of any of the top athletes but don’t understand that their physiques are the result of their specific type of training. Rather than training like an athlete they attempt to achieve the same physique with inferior methods in an attempt to train for aesthetics. Why not train just like an athlete instead?
