freak strength 2

Man of Steel, www.manofsteelchallenge.com Copyright © 2009, All Rights Reserved.

Underground Strength Coach, LLC, The Dieselcrew, LLC. 1



FREAK STRENGTH 2.0

Underground Strength Training Secrets for Developing Freak Strength and Rugged Muscle



FREAK STRENGTH 2.0 Jim Smith, CSCS / Zach Even-Esh

Copyright © 2009, All Rights Reserved

Underground Strength Coach, LLC / The Diesel Crew, LLC

All rights reserved. No part of this special report e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system,

without the expressed written permission from Jim Smith or Zach Even-Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Each download is recorded. Fines start at $150,000 and include a possible prison sentence upon conviction.



FREAK TRAINING



Introduction If you want to get brutally strong and powerful as well as having the look of

thick, dense muscle then it’s time to train Underground. Many decades and even

centuries ago the greatest lifters and most dominant athletes looked strong AND

actually were brutally strong! They were what we would call “All Show and ALL

Go!”

Nowadays too many people look strong but can’t perform with high levels of

strength and power. And if they are strong, their strength has no endurance, it

lasts only a few minutes or maybe only one minute, and no more.

This is what happens when you follow pretty workouts that revolve around high

tech equipment, isolation movements and going for the “pump”.

We’re after what many coin as “Real World Strength” or “Functional Strength”.

You need to be strong, athletic and highly conditioned.

The simple fact is that training is supposed to be hard and the human body is

supposed to be strong, there are no two ways about these facts. This is how

results will come about.

You’re gonna have to earn your strength and muscle.

In this special report you’re going to learn that it doesn’t take anything fancy to

develop the look of a Gladiator. Show me someone who is satisfied with their

strength and they are likely satisfied with everything else around them far too

easily.

The men of the “golden era” and prior lifted anything that would yield results in

strength and muscle gains. This is how I train and this is how I train my athletes.



The results are superior to any of the fancy training methods out there and you

can experience the same if you’re ready to put in the work.

• stones

• heavy barbells lifts with two hands and one hand

• heavy kettlebells

• climbing rope

• pressing & rowing heavy thick handle dumbbells from all angles

• Focused on ground based lifts (very little was performed lying down and

nothing was performed sitting down, unlike many of today’s “popular”

programs)

• Partner gymnastics based movements, acrobatics, hand balancing and

ring training

These men also trained with higher volume and frequency than what many are

accustomed to today. Ask an athlete nowadays what extra training he does and

the majority do little to nothing.

The difference was that back then, the choices of exercises were not many, so

they practiced the compound lifts with frequency, and because they practiced so

often, they gained GREAT skill (i.e. STRENGTH) in these lifts.

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On the weekends, I would take a trip to a different gym to change things up a

bit. One weekend I was training at a Gold’s Gym, and the kid at the front counter

started chatting with me after my workout as he wondered where I trained since

he never saw me before.

When I told him I train at home in my garage his jaw dropped! He asked how I

got so big training in a garage! I told him all about the need for basics, heavy

weights and intensity. The young kid was a wrestler, and he got to talking about

his workouts at this fancy Gold’s Gym (I wish the original Gold’s Venice was the

norm for gyms of today). His workouts revolved around all the machines and

fancy equipment most of which were isolation movements.

BIG MISTAKE, especially for a wrestler!

Movements that had him sitting down and lying down were common place for his

training. I started chatting with him about George Hackenschmidt, the great

wrestler who was also incredibly strong, even at the young age of 19. We spoke

about heavy Olympic lifting, powerlifting, heavy ground based lifts and overhead

presses. His eyes lit up and we mapped out a simple Underground program that

had him training three days a week.

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Day 3: Chest & Back

1A) Flat Bench Press – work up to 2 Heavy Sets x 3 – 5 reps

1B) 1 arm DB rows – 1 warm up set at 50 lbs, then all remaining sets at 100 lbs

for 15- 20 reps each arm

2A) Incline DB bench 3 x 5 – 10 reps

2B) bent over BB row 3 x 5 – 10 reps

3A) incline or flat DB flys 2 x 6 – 10 reps

3B) feet elevated push ups 2 x max reps

At the end or beginning of each workout I worked abs and / or calves. I also hit

the forearms with some traditional wrist curls at the end of upper body days

since that was all the grip training I knew of back then. Here and there I would

throw in some DB curls and close grip benching for the arms, but not too often.

I did have an influence from a Rogue Lifter whom I met back when I was only

14 years old. His name was George. I was trying to mimic the way George

trained at the old YMCA yet I enjoyed the variety of several movements as

opposed to working one or two movements over and over so I modified his

workouts into my own. I never rested much between sets which was great for

improving work capacity.

George was a beast of a man I used to train alongside at the OLD Metuchen,

NJ YMCA. Back then, the Y was the typical golden era style gym: lots of york

plates and round head dumbbells, dip bars, pull up bars, a york isometric rack

and plenty of benches. What a gem this place was. It’s a shame it had to go.

George used to train movements, not muscle groups. He would perform 1 or 2

exercises per workout for endless sets, I noticed his LONG time periods spent on

each of the movements he chose.

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at a

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curls

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d

l



FARM BOY TRAINING

In the early and mid 1900’s young kids worked 12 hours or more every day on a

farm performing manual labor. Nothing bad ever happened to them!

My wife’s cousin grew up in Pa. and his father always had him working with him

on weekends or around the house during the week, all of which required manual

labor. This kid was always moving stones, cutting down trees, digging ditches,

swinging a sledge hammer or axe, pushing wheel barrows and carrying sandbags

or mulch. His work ethic and work capacity was second to none.

When he was working on my house, he noticed my climbing rope in the back

yard hanging from the tree and he climbed up with ease using no leg assistance.

He then told me I need to get a longer rope on a higher branch! This is the same

kid who cut down the trees in my back yard and left me a few logs. He KNEW I

would find a use for them when training my athletes and he was 100 %

accurate.

We started using the logs for all our carries and lower body movements and our

wrestlers benefited immensely from their use! There’s something to be said for

the people growing up on farms or working in tire yards / junk yards. They all

seem to have that freak strength that so many others struggle for through the

weight room yet never achieve.



BASIC LIFTING

Let’s take a look at the basic lifts you will want to incorporate on a regular

basis. The extra isolation movements which will NOT be listed are simply icing on

the cake and you can incorporate the isolation movements on your own with

your own discretion.

Key:

BB = barbell

DB = dumbbell

• BB hang clean & press (or push press)

• BB military press (or push press)

• BB high pull

• BB power clean or hang clean

• BB bent over row (overhand and underhand grip)

• 1 arm DB rows

• DB swings

• DB hammer cheat curls

• BB cheat curls

• 1 arm DB snatch

• 1 arm DB clean and press (or push press)

• BB back squat

• BB deadlift variations (RDL, Snatch Grip DL)

• BB or DB floor press

• Mixed grip pull ups

• Parallel bar dips

• Push Up Variations

Now,

move

you w

B

r

, the above

ements for

will develop

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High rep training can be a great catalyst for building muscle. It is also very

challenging, so be mentally prepared to push through the pain zone when your

muscles are screaming with fatigue.

After training hard for 2 – 3 weeks, take one week and train light but also stop

your sets way before any serious intensity is required. The “holding back” will

allow your mind and body to recover, and when you return to the intense

training one week later, your body will have compensated and reaped the

rewards of your training.

Along with quality nutrition and this “old school, Underground” style of training

you will quickly begin developing a rugged physique.

Remember, we reap the rewards of our training through proper rest and

nutrition. Part of your discipline will be resting when you may really want to

train. Discipline means doing what you have to do and what is best for you, not

what you want to do! What you want to do has nothing to do with what is best

for you!

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22

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be willing to push yourself and challenge yourself with heavy weights and odd

objects. You’ll be sore in places you never felt before.

In the end though, you will reap the rewards of Underground training which is

that of obtaining a body that looks strong and powerful while performing with

domination! If you think you’re ready then let’s get started!

EQUIPMENT LIST

Below is a list of equipment that you will want to start collecting slowly for your

own gym. That’s right, your personal gym – not many gyms are left out there

nowadays that cater to the hard core lifter who wants to train raw, in the

trenches, NO BS style.

Many of the strongest, best developed physiques were developed in dungeon

type gyms that are either in basements, garages or old school gyms.

Don’t forget though, much of the equipment listed here can be obtained for free

from junk yards, tire yards or can be made by a local welder. My suggestion is

that you investigate your resources and snag the necessities for FREE, then

move on and purchase toys if necessary.

Tractor Tires

Tire flipping is the ultimate in full body power and strength development. Make

sure you don’t curl the weight up. Focus on driving into the tire with your legs

while the chest presses against the tire. This will help you jump up quickly and

powerfully. Start with lighter tires to perfect your form and prep the body for

future heavy loading!

M

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ground Strength


24

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a lower body movement with a BB or DB. Finish OR start the

workout with one full body movement using one of the odd object lifts

listed in The Grip Experts E Book (i.e. – tire flip, sandbag or keg

shouldering, etc.). Train in this fashion 3 x week on nonconsecutive days,

all workouts are full body workouts.

2. Perform three workouts per week with the following split: upper

body one day, lower body the next day, full body the final day.

Your full body day will be ALL odd object / underground style training.

Training should be performed on nonconsecutive days.

The two samples above are very general, but guess what, BIG strength and

muscle comes from generalizing your strength, not isolating it!

Here is a sample workout from the athletes at my Underground

Strength Gym in NJ. This crew came in and performed a full body workout

with strongman lifting only. After a warm up, they performed the workout below:

1) Farmer Walks: 1 light, 1 medium, 1 very heavy set x 200’

2) Tire Flip 1 warm up set, 2 Heavy x 5 reps

3) Sled Drag on cement 3 x 200’ mixing forwards and backwards dragging and

then pulling the sled rope hand over hand at the end of each drag.

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mobility work as well.

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FREAK GRIP



Introduction Nothing says a freak like a thick set of forearms. In fact, when you’re in the gym

or on the field, your grip strength is crucial in everything you do.

If you can’t hold the

weight or hold your

sport’s implement,

then you’re screwed.

You have to spend

time in the gym

developing your

hands, forearms and

arms.

This will be the key to creating full body tension and hitting personal records.

For your quick reference, there are 5 components of grip strength:

• Crush – crushing your fingers through a distance, examples include

grippers and sandbag training

• Support – statically supporting a weight where the fingers oppose the

thumb and the fingers support the load, exercises include deadlifts, rack

holds, thick bar lifting

• Pinch - statically pinching your hands where your fingers and thumb are

parallel to each other, examples include plate pinch

• Wrist Postures – ulnar / radial deviation, wrist flexion extension and

supinations / pronations, examples include sledgehammer levering and

power rope training

• Hand Health – exercises that promote hand health and muscle balance,

examples include shot rotations, contrast baths and rubberband

extensions



Lacrosse / Tennis Ball Pull-ups While performing pull-ups, hold lacrosse balls in your hands. This requires an

insane amount of focus, finger and wrist strength. Make sure to hit singles until

you become proficient at this exercise.



Towel Pull-ups (Dynamic Support) To make the bar “thicker” we wrap a towel around the bar. This is different than

typical pull-ups with towels where you have the towels hanging down. With this

version we are actually wrapping the towel around the bar itself. This is hard as

hell and you have to be ready for a battle.



Rolling Axle Pull-ups This exercise is ridiculously hard. Make no mistake. Take an axle and put it ON

TOP OF your power cage. Now perform pull-ups. There are two things working

against you: the fact that the axle is thicker; and that the axle is able to roll

freely over the top of the cage. This is amazingly difficult and will require a high

level of grip strength.

Combat Push-ups Version 1 Here is a version of push-ups focusing on finger and wrist strength. Take two 5

lb plates and pinch them together while you perform push-ups.



Combat Push-ups Version 2 Focusing now on ulnar and radial deviation strength, we are now utilizing a

dowel rod. You have to squeeze extremely hard to keep your knuckles off the

ground during the movement.

Combat Push-ups Version 3 We switch the dowels around in the hands and focus on the other side of the

wrist. Stay tight and focus on the tension from the back to the hands.



Thumb Training Many athletes and lifters who participate in sports at sometime injure their

fingers and especially the thumb. This exercise, using a simple key chain

lanyard, is a way to target the injury and focus on the strengthening the area.

With all rehab exercises, lots of volume should be utilized.



KYAO (Knock Yo Ass Out) This exercise I created about 5 years ago when I started working with MMA

athletes. It works finger adduction strength which is NEVER targeted with any

training. But, it is so important for creating great tension with a fist and

protecting the hands and wrists when punching. Take an Ironmind Eagle Loop

strap and tie it around a dumbbell handle. Then place each strap BETWEEN the

fingers. Make a tight fist and lift the dumbbell and hold for time.



Towel Pronate and Curl Thread a towel through a carabineer at the bottom of a cable stack and hold it

tight to your side. Internally rotate your hand (pronate) and then curl the

weight. The towel adds a thicker implement to grip and the cable keeps

constant tension throughout the movement.



Crush Curls By gripping the dumbbell on the ends, you not only create a great amount of

tension, you engage more of the chest and upper back. You can perform this

movement on the preacher bench or standing. Your fingers will also be getting a

great workout when doing this exercise.



Towel Barbell Curls Loop two towels around the barbell and grip them while you perform curls. After

performing this exercise for several workouts you’ll notice an incredible increase

in strength when you go back to just utilizing the barbell without the towels.



Around the Worlds Perform a two hand pinch with plates and when the weight is locked out start

walking your hands around the outside of the plates. Walk your hands around

both CW and CCW. This develops serious dynamic pinch grip strength.



Blockweight Curls (By the Face) Pinch a blockweight by the face and perform reverse curls with it. You’ll notice

you’ll have to fight to keep the blockweight in your grasp throughout the

movement because the weight will be shifting.



FREAK RESOURCES



Underground Strength Coach Recommended Resources

Here is a list of my favorite web sites, products, training tools and

resources.

Enjoy!

My Blog - Lessons in Lifting, Life, Business and Success!

Underground Strength Coach 30 Day Trial - Private Videos and Membership

Forum giving you inside access to my coaching and advanced training methods

as well as unshared info from industry leaders.

15 Minute Muscle - The training I utilized when the shit hit the fan! Back when I

was working countless hours and trying to squeeze it all in, trying to balance

being a husband and father, working 9 - 5, building a internet business, building

and managing my Underground Strength Gym and STILL training hard and

heavy!

If I did it so can you, perfect for the Busy Man.

Underground Strength System - The Entire Underground Collection: 3 training

manuals, The Beast Strength Program and The Underground Freak Strength

Audio Collection!

Underground Kettlebells - The Best Kettlebells in the World. Period.



The Underground Sandbag - Built for use and abuse and of course, getting you

Strong as Hell!

The Purposeful Primitive - One of my Favorite books, revealing some of the most

amazing methods, stories and insider secrets on how the strongest, most

muscular men in the world trained!

The Lost Secrets of Strength Seminar - Joe DeFranco and I unleash our training

secrets and take a crew of hard core Strength Coaches through the workout of

their life!

Kettlebells for Combat - The Most Kick Ass DVD Set on Kettlebell training. Period.

This course has stayed under the radar for too long, now you can get your hands

on it HERE.

The Sandbag Assault - F**K the Gym! Make a sandbag and train at home, in

your garage, backyard or basement. Scare the s**t out of your neighbors and

onlookers but you’ll also get Jacked and Strong as a Beast.

Grip Experts - The Ultimate Resource on developing Real World, Functional

Strength and hand of steel that crush like Vise Grips.

The Russian Lion Power Course - The definitive training course on how one of

the strongest men in the world developed his body and mind.

The Power Wheel - The most effective core and ab training device I have ever

used. In addition, it is a brutally effective and fun tool for training the upper

body, performing hand walking and even lower body training!

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