ZachEven-Esh - UndergroundStrengthCoach

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1 http://ZachEven-Esh.com

2 Train to PIN! Beast Beginnings for Wrestlers in Middle School! Copyright Zach Even - Esh Perfrmance Systems, LLC Underground Strength Coach All rights reserved. No part of this 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 Zach Even - Esh. You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this book is not meant to supplement, nor replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. http://ZachEven-Esh.com

3 Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Train to Pin. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. This publication is intended for informational use only. Zach Even - Esh will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. http://ZachEven-Esh.com

4 TABLE OF CONTENTS 1. 1. Introduction 2. The Warm Up 3. When Can My Child Start Strength Training? 4. The Warm Up 5. Intro Workouts - Phase 1 6. Phase 2 Training 7. Phase 3 Training 8. Conclusion http://ZachEven-Esh.com

5 INTRODUCTION The common question that parents of wrestlers tend to ask me: “How do I start off the young / middle school grade wrestler brand new to strength training? What if they can’t do one pull up or push up & are weak & out of shape?” Is it too early to "lift weights?” If your son is already wrestling, then he already IS strength training through all the pushing, pulling and lifting against an opponent. At my gym, The Underground Strength Gym, I accept athletes in 6th grade and sometimes in 5th grade. My preference for an organized training program is to wait for the wrestler to be emotionally ready for the atmosphere and intense coaching at The Underground Strength Gym. This tends to be around 6th - 7th grade, but we do accept some 5th graders and a good amount of 6th graders. I have found wrestlers tend to be ready for training before other athletes who don’t traditionally go through hard training on a regular basis. Also, parenting plays a role. The parent who is always scared that little Johnny is too young, too busy, is it too much, etc tends to not fit the mold of what this training is about. If you're reading this, it is likely that you are a coach or parent of wrestlers. Hopefully, as a parent, you let your son read this book as well. This way, he learns the power behind knowledge and investing in himself rather than always waiting for a Coach to tell him what to do. We have a LONG road ahead from middle school to high school and hopefully college wrestling. If an elementary aged wrestler is doing calisthenics on his own, playing multiple sports and is active on the daily, he will have a good fitness level and will develop good athleticism. A kid who is inactive and eats crap foods will reflect this lifestyle. So if you’re a parent, it is up to YOU as a parent to LEAD your child in the early years. http://ZachEven-Esh.com

6 - Play Outdoors with your kids - Do Push Ups, Squats, Lunges and Running at Home & outdoors - Play Outdoors: Ultimate Frisbee, Football, Biking, Swimming, etc. The KEY is to build an athlete and develop overall athleticism. We’re NOT doing any sports specific training here, which is a term that gets overused, abused and thrown around too much. Wrestling IS the sports specific training. That being said, these workouts will develop ANY athlete into a stronger, faster, tougher, more confident and more agile athlete. I find Wrestlers to be a different breed compared to the other athletes, even the younger wrestlers. Wrestlers tend to understand hard work and dedication on a greater level than other athletes for the most part. When I accept a 5th grader into my gym, more often than not, he is a Wrestler or a Football Player or both. Leading up until that time of around 6th grade, I want to see the younger wrestlers doing the following activities: - Playing Multiple Sports all year Jumping Rope on the regular Performing Calisthenics on their own, at home Eating Healthy Year Round / NO Cutting Weight Playing Outside Often (Playgrounds, Beach, Hiking, Swimming, Biking, etc) Even mid way through high school or all the way through high school I like seeing wrestlers competing in other sports. I also understand the struggle of finding GREAT Coaches at the high school level, which makes it challenging to have these opportunities. I have trained athlete from youth to those prepping for Olympic trials. I’ve trained wrestlers from Lehigh University and Rutgers University and those who have played multiple sports or at least wrestled all different styles, these wrestlers tend to be the most athletic. http://ZachEven-Esh.com

7 I advise wrestlers to run Spring track for sprint work and jumping but sometimes the sport coach trains these sports incorrectly and the multi sport athlete gets beat down instead of built up . I hear of these Sprinters being forced to “warm up” with a 3 mile run with all the track team. This fires me up and THAT is what inspires me to keep writing. Training must have a purpose. Smart training is the key, any idiot can make you tired, the best Coaches make you better on ALL levels of performance, mind AND body. Some Coaches and Parents, like yourself, are taking knowledge and education into their own hands and I want to empower you with my knowledge and experience. You can avoid my mistakes and go direct to the results. The BIG advantage of multi sports training in the younger years is a solid base of overall strength, athleticism and fitness in the younger years is developed. If that foundation isn’t developed, you can not skip the beginner style workouts and go straight to some advanced training video you saw from a flashy web site or youtube. The training I outline is what I have used on our beginner wrestlers all the way through to The D1 Level as well as the Wrestlers I’ve worked with prepping for Olympic Trials. No fads and No gimmicks. Basics always deliver, don’t ignore the tried and true basics. http://ZachEven-Esh.com

8 When Can My Child Start Strength Training? So, WHEN is the right time for your child to start strength training? That’s a GREAT question, and sometimes, even the beginning phases of my workouts are too tough for the new wrestler who might be weak and still carrying some excess body fat and not enough muscle. I’ve also seen this issue with high school athletes who haven’t had a good mentor in their strength training and nutrition practices - they haven’t learned the basic calisthenics, jumping rope, sleds, sprints, etc. It’s not just about their age, it’s about how ready you are for training depending on your base level of strength and overall fitness. If you’re son is in 6th grade, he can repeat these beginner workouts all through middle school. I prefer holding off on barbell work until age 14. Until that time, I utilize these training tools / methods: - Bodyweight Training / Calisthenics (http://BodyweightBodybuilding.com & http://ConvictConditioningWorkout.com) - Ropes for Climbing - Rings for Push Ups / Pull Ups / Recline Rows - Suspension Trainer for More Varied Bodyweight Exercises (Feet Inserted) - Sleds for dragging - Medicine Balls both light and heavy. Light med balls for throwing & abs, heavier med balls for carries, squats, lunges, shouldering. - Bands - Grip Tools (Captains of Crush & Various Wrist Rollers Rollers) - see http://IronMind.com for the best grip tools If you’re a wrestling coach investing in your knowledge that is Awesome. Getting your team Stronger, Tougher & Faster is a BIG advantage on your part. Make sure you’re also on my free training newsletters here: - http://GetWrestlingStrength.com - http://zacheven-esh.com/start-here http://ZachEven-Esh.com

9 The free training courses I give in my newsletters are powerful and you can even print out the free courses and distribute to your team so they have responsibility on their part to take action on their own. My message to the Wrestlers following this program: The harder you work and the more disciplined you are in your overall lifestyle and following this program, the faster your results will come. You get what you earn. The beginner workouts are VERY simple but don’t let their simplicity fool you. Middle school wrestlers do NOT need to grind or struggle / strain with weights. My Motto for the Coaches I educate during my seminars: - Let the kids play with the weights. NO struggling, perfect technique and sub maximal efforts. The workouts listed below are organized & systematic for a reason. The progressions are safe and build into one another just like a child goes through school. If you’re following this program you must be VERY committed to every ounce of the workout and the overall lifestyle. NO excuses if we want to move onward and upward. Having FUN while training doesn’t mean slacking off. This will be a 12 week training phase with added “homework” to be done on “rest” days. To build your mind and body you need regular training, not just the typical 2 or 3 organized workouts per week. Training on your own without a Coach is a GREAT way for the younger wrestler to develop self discipline and solid habits. If AFTER the 12 week course the wrestler does not seem to be progressing as fast as you would like, it is best that he REPEAT the 12 week course while trying to improve reps in the bodyweight exercises as well as improving technique AND poundages used in the various strength movements. Also, look at Nutrition. Poor nutrition tends to be the key factor holding athletes back. http://ZachEven-Esh.com

10 I encourage the parents of our wrestlers to do the following with Nutrition Guidelines: - Always eat a home cooked breakfast. Eggs, Oatmeal, Toast, Bacon are great starts. Cereal with sliced bananas and whole milk are also good. - NEVER eat the school lunch as it’s processed junk. Pack a sandwich with meat and cheese on rye bread. Pack a yogurt, some fruit and some healthy chips or trail mix for an added snack. - Eat again after school. This can be dinner left overs or a meal similar to lunch. - Dinner should be a variety of meats for proteins and healthy fats. Vary the carbohydrate sources and get some veggies in. - Late night snack can be anything healthy! Don’t deny your child from eating and growing. The uneducated assumption of “if my kid is lighter he is better” is ridiculous. Strong is Strong and Weak is Weak. Don’t try to cut corners by cutting weight. To see how to perform the exercises in the workouts, you can see my youtube channel or my various Bodyweight Resources listed below: - http://youtube.com/user/zevenesh - http://BodyweightBodybuilding.com - http://WorkoutsThatWIN.com - Bodyweight University Videos inside of http://UndergroundStrengthCoach.com - http://ConvictConditioningWorkout.com For equipment, nowadays the internet has many web sites for affordable equipment. Dumbbells can be purchased used from craigs list or garage sales and sandbags can easily be made with the following tools and youtube instructionals: - army navy canvas bag - play sand - contractor bags http://ZachEven-Esh.com

11 - duct tape - Kettlebells (Search online for Best Prices) On youtube there are many “how to make a sandbag” videos you can find. Added tools such as ropes or towels can be purchased from Wal Mart or Home Depot. Sled drags will be critical to wrestling training and these can be made via spare tires or purchase online for cheap. Nowadays, equipment can be found online for an affordable price. I found that sporting good stores are way over priced. This equipment is an investment so buy them now and they can serve you a lifetime or a very long time. To make a tire sled, simply drill an eye hook through the tire and loop a rope or tow straps through the eye hook for handles. A few dumbbells will be of great use as well as a few light sandbags in the 30-50 lb range. The warm up you use / listed below, is THE foundation for getting stronger. Sometimes the warm up IS the training program for the day, done multiple times through. Use the Gymnastics AND the calisthenics as these workouts can be incorporated as part of your pre season open mats training. If you are a parent helping your son in training you can skip the Gymnastics portion unless you have a mat in your basement with a safe, open area for the cartwheels, etc. You can see our warm ups with Gymnastics style training performed on grass inside http://UndergroundStrengthBook.com and also on my youtube channel, use the search function and type in “warm up” for many warm up samples to learn from. The “Extra” workouts for new wrestlers is to simply practice parts from the warm up on their own as well as bodyweight training on playgrounds. http://ZachEven-Esh.com

12 For Example, here is how I guide the wrestlers when I begin training them at The Underground Strength Gym: - Wake up and shower. After showering, do 5 squats 5 push ups. Do this again after school and again at night. Build up to 10 reps each time, then 15, 20, etc. This adds up BIG time over the course of a week and month. - If you have a pull up bar in your house, do a few reps before school, after school and again at night at least every other day. - Perform squats and lunges as the same manner above. This is what is called “Grease the Groove” where you practice an exercise with perfect technique. It is an excellent way to develop more strength. I wrote an article on how to best implement GTG here: http://zacheven-esh.com/grease-the-groove/ http://ZachEven-Esh.com

13 The Warm Up Sample Warm up: Warm Up Sample: https://www.youtube.com/watch?v VIOUm4BdFEw Warm Up With Wall Walks Jumps: https://www.youtube.com/watch?v moYQUBQjbT8 Calisthenics for Wrestling: https://www.youtube.com/watch?v HoputKkrO7M Bodyweight Training Highlight: https://www.youtube.com/watch?v eZsJPhrQ03w 1. Soft Tissue work on foam roller for back, hips, entire leg area (quads, glutes, hams, calves) and lats. (you can also use a medicine ball, tennis ball or Lacrosse ball). Our middle school athletes use a smooth foam roller as they are young and often not feeling the bumps and bruises that come at the high school time. Video: https://www.youtube.com/watch?v y5NKZJDLuo4 2. wrist circles forwards / backwards x 15 seconds 3. elbow circles forwards / backwards x 15 seconds 4. arm circles forwards / backwards x 15 seconds 5. hip circles left / right x 15 seconds 6. knee rolling left / right x 15 seconds 7. ankle rolling left / right x 15 seconds 8. squats x 10 reps (Pause 3 seconds in bottom) 9. forward lunges / reverse lunges / lateral lunges x 5 ea. leg 10. push ups x 10 reps 11. band pull aparts x 33 reps (11 front, 11 angle, 11 behind neck) 12. hindu push ups x 10 13. Jump Rope with mixed foot work x 3 minutes OR movement prep 14. Recline / Inverted Row Movement Prep: http://ZachEven-Esh.com

14 1. jog forwards / backwards 2. skip forwards / backwards 3. butt kicks & high knees 4. side shuffle 5. power hops on 1 foot 6. walking lunges forwards / backwards 7. partner wheel barrow forwards (Partner Holds your Ankles) 8. broad jumps x 5 - 10 in a row Gymnastics Warm Up On Wrestling Mats 1. jog forwards / backwards 2. skip forwards / backwards 3. butt kicks & high knees 4. shuffle with arms crossing left / right 5. shoulder rolls left / right 6. back rolls into back extension (handstand push up) 7. cartwheels left right 8. rounds offs left / right 9. cartwheel shoulder roll 10. round off back extensions (Push into a Handstand) 11. power hops left / right 12. partner wheel barrow / hand walk x 75’ forwards / 75’ backwards 13. sprints forwards / backwards 3 x 75’ ea. direction ** In between every 3 - 4 movements, have wrestler perform 10 push ups, 10 lunges (any variation) and 10 squats ** ** The gymnastics warm up calisthenics is an EXCELLENT workout for a middle school wrestler if you would like to incorporate this into the training of youth wrestlers ** ** Workouts listed below are to be performed every other day if possible. If time does not allow, train 2 x week and train no more than 2 days in a row with the workouts described below. http://ZachEven-Esh.com

15 ** Rest periods between sets for a beginner can be 45 - 90 seconds depending on technique and level of fitness. Do NOT use poor technique ever. Rest Longer if needed as a beginner to keep technique in check. As you progress, reduce rest periods and push the pace but always maintain technique on ALL exercises! Warm Up Sample: https://www.youtube.com/watch?v VIOUm4BdFEw Take note of the abbreviations and key words below so you understand how the sets and reps intensity should work. Abbreviations & Key Words: ** Max Reps MAX Reps with technique. If you are losing technique, Stop the set. ** SM Reps Sub Max Reps. This means work hard and push 80-90% of your max reps. This is a Great way to ensure technique is on point. DB Dumbbell KB Kettlebell SB Sandbag MB Med Ball http://ZachEven-Esh.com

16 Intro Workouts / 6th-8th Grade Phase I Workout 1 1A) Push Ups 3 x SM Reps 1B) Walking Lunges 3 x 10 each leg 2A) Recline Row on Rings 3 x SM 2B) DB Farmer Walks 3 x 100 ft 3) Sled Drags 3 x 200’ (switch forwards / backwards every 100’) Workout 2 1A) Push Ups 5 x 5 (If easy add a 20 lb chain around neck) 1B) Squat Jumps 5 x 5 2A) Recline Row 3 x SM 2B) Alternate Forward Lunge 3 x 5 / 5 2C) Alternate Reverse Lunge 3 x 5 / 5 3A) Grip: Wrist Curls (barbell or dumbbells) 2 x 15-20 reps 3B) Sit Ups 2 x 10-15 reps 4) Jump Rope x 5 minutes total / easy pace / learning footwork Workout 3 1) Dumbbell Farmer Walk 4 x 100 ft 2) Wall Walk left / right 3 x 5 steps left / 5 reps right (Hands on Floor / Feet on Wall) 3) Squat Jumps 10, 8, 6, 4, 2, reps 4) Push Ups 3 x Max Reps 5) Sprints 5 x 40 yds http://ZachEven-Esh.com

17 Week 2 Workout 1 1) Push Ups 3 x 15 2) Walking Lunges 3 x 15 / 15 reps 3) Recline Row on Towel or Ropes 3 x 10 4) Sled Drags 4 x 200’ (switch forwards / backwards every 100’) 5) Band Pull Aparts (Mini Band) 3 x 15 Workout 2 1) Wall Walk Up / Down 3 x 2 reps 2) Hindu Squats 2 x 20 reps 3) Recline Row 4 x submax reps (leave 1 rep in tank / rest 60 sec.) 4) Jump Rope x 5 minutes total / easy pace / learning footwork 5A) wrist curls 2 x 25 reps 5B) sit ups 2 x 25 reps Workout 3 1) Dumbbell Farmer Walk 3 x 150 ft 2) Wall Walk left / right 4 x 6 steps left / 6 reps right 3) Squat Jumps 4 x 10 reps 4) Push Ups 3 x max reps 5) sprints 5 x 40 yds http://ZachEven-Esh.com

18 Week 3 Workout 1 1) DB Farmer Walk 4 x 150 ft 2A) Push Ups 3 x submax 2B) pull ups / recline rows 3 x submax 3) DB Farmer Walk 4 x 150 ft 4) Hanging Knee Raise x 25 Total 5) Sled Drags x 5 Minutes of Max Work Workout 2 1) 1 Arm DB Clean & Press 5 x 5 2A) Pull Ups / Recline Rows 4 x submax 2B) Bear Crawl 4 x 50 ft 3) Sprints 6 x 40 yds 4) Hanging Knee Raise 4 x 5 reps 5) Sled Drags 3 x 200 ft Workout 3 1) Max Height Vertical Jump x 15 total reps (rest 10 seconds after each jump) 2) Walking DB Lunges 4 x 8 / 8 reps 3A) DB Floor Press (Neutral Grip) 4 x 8 - 12 reps (palms in, lying on floor) 3B) Mixed Grip Pull Ups 4 x submax reps 4) sled drags x 6 minutes non stop (switch forwards / backwards when fatigued) Week 4 Workout 1 1) DB Farmer Walk 5 x 150 ft 2A) Ring Push Ups 3 x submax http://ZachEven-Esh.com

19 2B) Pull ups / Recline Rows 3 x submax 3A) Sandbag Carry 3 x 150 ft 3B) Sit Ups 3 x 30 seconds max reps (rest 30 sec.) 4) grip work: 4 x (Wrist Roller, Captains of Crush, etc) 5) Sled Drags 4 x 200 ft Workout 2 1) 1 Arm DB Clean & Press 4 x 6 reps 2A) Pull Ups / Recline Rows 3 x submax 2B) Bear Crawl Crawl 3 x 50 ft 3) Hanging Knee Raise 25 reps total 4) grip work: 4 x 5) Run 1/2 Mile Workout 3 1) Max Height Vertical Jump x 20 total reps (rest 10 seconds after each jump) 2) Walking DB Lunges 4 x 8 / 8 reps 3A) DB Floor Press 4 x 6 - 10 reps 3B) Mixed Grip Pull Ups 4 x submax reps 4A) Mixed Ab Exercises: 3 x 4B) Grip Work: 3 x 5) sled drags x 10 minutes non stop (switch forwards / backwards when fatigued) Week 5 Workout 1 1) Sled Drags x 5 minutes (forwards / backwards) 2A) 1 Arm DB Clean & Press 5 x 5 2B) Mixed Grip Pull Ups or Recline Rows 5 x submax 3) Squat Jumps 4 x 10 4A) Push Ups 3 x max reps http://ZachEven-Esh.com

20 4B) Rope Curls (Wrap rope around dumbbell or kettlebell) 3 x 8 - 12 reps 5) Sprints 6 x 40 yds (rest 30 seconds) Workout 2 1) Sandbag Back Squats (Begin w/clean & press sandbag on back) 4 x 8 - 12 reps 2) Weighted Push Ups (add weight vest, weighted back pack, etc) 4 x 6 - 12 reps 3A) Mixed Pull Ups or Recline Rows 3 x Max 3B) Squat Jumps 3 x 10 3C) Lunge Jumps 3 x 10 (5 ea. leg) 4A) Grip: 4 x 4B) Abs: 4 x 10-15 reps each exercise 5) Jump Rope x 5 Minutes (mixed foot work) Workout 3 1) Sandbag Clean & Press 5 x 5 2A) Parallel Bar Dips (lower upper arm to parallel) 4 x submax 2B) recline rows OR mixed grip pull ups 4 submax 3A) DB farmer walks 3 x 200’ 3B) sled drags 3 x 200’ (switch forwards / backwards every 100’) 4) Various Ab Exercises x 50 reps total http://ZachEven-Esh.com

21 Week 6 & 7 Phase 2 Training Now, we can intensify the training a bit. Work a little bit harder (especially 7th and 8th graders) , if the weights feel easy, add 5 lbs and still keep technique perfect but don’t go so light that the training is mindless and not challenging you. Perform these workouts 2 weeks in a row. If technique is good, you can add a little weight. You can add a rep or 2. You can reduce rest periods. ALL of these are ways to challenge the wrestler more at this age. From here on out, we will repeat the same workouts 2 weeks in a row, but, here is what we do to make progress: - Improve technique on week 2. Better technique is a sign of greater strength. Add small amounts of weight OR add a few reps on Week 2 IF technique is GREAT Reduce rest periods Add an extra set if the wrestler is motivated and shows he wants an added challenge or more work. My important rules with our middle school athletes to remember: - Don’t grind or struggle with weights. This is not safe, beneficial or even necessary at the younger years. - If it’s too easy, add small amount of weights to the dumbbells or kettlebells. - Through out every training session, sneak in various abs and band pull apart. By the end of a workout, I like to see 4 or 5 rounds of abs and pull aparts. - We do grip work at the end as well: wrist roller, captains of crush trainer, light DB hex holds and even bumper plate carries for the wrestlers with bigger hands. Check out IronMind.com for my favorite grip tools! http://ZachEven-Esh.com

22 Workout 1 1A) DB or KB Bench 4 x 8 1B) Alternate Forward Lunge (Hold light DBs or Med Ball) 4 x 8/8 2A) Rope Climb or Bodyweight Pull 3 x SM 2B) Weighted Push Ups 3 x SM (We use 20 lb chain around neck) 3A) Double Overhead KB Walk 2 x 50 ft 3B) Recline Ring Row 2 x Max 4) KB / DB Farmer Walk 2 x 200 ft 5A) Jump Rope x 100 ft 5B) Sleds x 150 ft 6) Wrist Roller 3-4 x Workout 2 1A) Sleds 2 x 1B) Any Carry 2 x (Farmer, Sandbag, etc) 2A) Double KB Clean & Press 4 x 6 2B) Pull Up or Recline Row 4 x Max Reps 3A) BW Reverse Lunge 3 x 5/5 3B) BW Alternate Forward Lunge 3 x 5/5 3C) Squat Jumps 3 x 5 4A) DB Bench 2 x 20 (10 reps palms in, 10 reps elbows out) 4B) Sleds 2 x 150 ft http://ZachEven-Esh.com

23 Workout 3 1A) Mini Hurdle Jumps (Set up 3 - 5 six inch hurdles & Jump over them going down and back once) 4 x 1B) Med Ball Cross Over Push Ups 4 x 3 / 3 each side 1C) 1 Arm KB Cleans 4 x 5 / 5 1D) Double KB Rack Walk 4 x 100 ft 2A) Med Ball Slams 3 x 10 2B) Squat Jumps 3 x 10 3A) Med Ball Shouldering 3 x 3 / 3 3B) Recline Row 3 x Max 4A) Sleds 2 x 150 ft 4B) DB Curls 2 x 12 / 12 Week 8 & 9 Workout 1 1) 2) KB farmer walk 2 x 150 ft KB Rack walk 2 x 150 ft (Video: https://www.youtube.com/watch?v 92cwGLa-wdQ) 3A) Push Ups Feet Elevated x 10, 8, 6, 4, 2 3B) Recline Row x 10, 8, 6, 4, 2 3C) Squat Jumps x 10, 8, 6, 4, 2 4) DB farmer walk 2 x 150 ft 5) Sandbag Carry 2 x 150 ft 6A) Sleds 2 x 200 ft 6B) Jump Rope 2 x 1 minute Workout 2 http://ZachEven-Esh.com

24 1) Sprint x 1/4 Mile 2A) Flat DB Bench 4 x 8 - 12 2B) Recline Rope Climb 4 x 3 - 5 reps (Video: https://www.youtube.com/watch? v MuAk26JcnzQ) 3A) Walking Lunges (Hold Light Weights of ANY Type) 3 x 10 / 10 3B) Med Ball / Sandbag Shouldering 3 x 3 / 3 (Pull from ground to shoulder each rep) 4) Sprint x 1/4 Mile Workout 3 1A) Ring Push Ups 5 x 5 1B) Pull Ups 5 x Max Reps 1C) Jump Rope 5 x 100 reps 2A) Sandbag Carry 3 x 100 ft 2B) Sleds 3 x 200 ft 3) 1 Arm KB Clean & Press 3 x 3 / 3 4) Various Grip Ab Work 4 x each http://ZachEven-Esh.com

25 Week 10, 11 & 12 Phase 3 The Final Phase will last 3 weeks. Middle school athletes LOVE variety. So, on Week 3, perform each workout in reverse order. The weights will be adjusted slightly and the wrestler MUST maintain technique strength while fatigued in a different situation. This also begins developing the mental strength of the wrestler and prepares them to do what I call “Get Comfortable Being Uncomfortable”. Day 1: 1A) KB Goblet Squat 10, 8, 6, 4, 2 reps 1B) Pull Ups w Mixed Grips 5 x SM Reps http://ZachEven-Esh.com

26 2A) DB Bench 3 x 10 2B) KB Farmer Walk 3 x 100 ft. 3A) Walking Lunges (Hold Light DBs at Sides) 3 x 10 / 10 each leg 3B) 1 Arm KB Clean & Press 3 x 5 / 5 each 4A) Band Pull Aparts 3 x 15 4B) V Ups for Abs 3 x 10 5A) Sled Drags 2 x 150 ft 5B) DB Hammer Curls 2 x 10 Day 2: 1A) SB Shouldering 4 x 2 / 2 each side 1B) Med Ball Cross Over Push Ups 4 x 4 / 4 each side (https://www.youtube.com/ watch?v Qkq0G2aK8p0) 2A) KB Goblet Reverse Lunge 3 x 5 / 5 2B) 1 Arm KB Cleans 3 x 5 / 5 3) Push Ups x 50 reps AFAP (As Fast As Possible) 4A) Band Pull Aparts 3 x 15 4B) band Bicep Curls 3 x 15 5) Sled Drags x 5 Minutes of Max Work Day 3 1) Double KB Rack Walk 3 x 100 ft http://ZachEven-Esh.com

27 2) KB Farmer Walk 3 x 100 ft 3A) Pull Ups 3 x Max 3B) Squat Jumps 3 x 10 4A) Bulgarian Split Squats 3 x 6 / 6 4B) Feet Elevated Push Ups 3 x Max 4C) Band Pull Aparts 3 x 15 5A) Jump Rope x 1 Minute 5B) Medicine Ball Slams x 10 reps 6) Sleds 4 x 150 ft Conclusion This middle school wrestling strength training cycle will quickly push your wrestlers / child into a higher level of physical conditioning & mental toughness. I always encourage our wrestlers to train ALL year. Even during the in season, train at least once a week so you are always climbing the ladder of constant improvement. Every 3 Months, take a full week of rest. This is GREAT for emotional / mental recovery, not just physical recovery. If you see the Wrestlers is struggling to achieve proper form, here are a few critical steps you should take to help keep their form safe and proper, as well as keeping from discouraging them if the workouts are too hard: http://ZachEven-Esh.com

28 1) Reduce Reps. As fatigue sets in technique often falters. Reduce the reps and focus on technique, 3 - 6 reps instead of 8 - 12 reps, etc. 2) Reduce the weight used. If technique is poor from the first rep, stop the set and reduce the weight. Do NOT allow the wrestler to train with poor form for an entire set or even for a few reps. The new lifter must focus on technique and make proper technique a priority. 3) Utilize GTG / Grease The Groove with Calisthenics. Article Here: http://zacheven-esh.com/grease-the-groove/ 4) Rest longer between sets. 5) Constantly coach the wrestler on technique. Athletes need regular coaching. It is a non stop life cycle. 6) If in doubt, find a qualified Strength Coach who is known for delivering results! I would wish you Good Luck BUT the harder you work, the luckier you get! Please review this book on Amazon if you enjoyed this book / training course. I appreciate your feedback! In Strength, —Zach-- Recommended Resources https://ZachEven-Esh.com/start-here https://UndergroundStrengthCoach.com http://ZachEven-Esh.com

29 http://zacheven-esh.com/bodyweight-bodybuilding/ http://WorkoutsThatWIN.com http://UndergroundStrengthBook.com http://ZachEven-Esh.com

If your son is already wrestling, then he already IS strength training through all the push-ing, pulling and lifting against an opponent. At my gym, The Underground Strength Gym, I accept athletes in 6th grade and sometimes in 5th grade. My preference for an organized training program is to wait for the wrestler to be emo-

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Contractor ESH Orientation Forms The Contractor shall maintain written proof of the Contractor ESH Orientation reviews by completing Form 1 and 2 provided as part of this package. Contact the LMMFC Contract Monitor, ESH Office representative or refer to the Emergency Contact Information section of the ESH Contractor Manual for site specific .

zach even-esh, their employees, or affiliates, for injury, loss, death, costs or other damages to me, my heirs or assigns, while utilizing all the information or partaking in the exercises contained within this manual. i further agree to release, indemnify and hold the diesel crew,

Former wrestler and bodybuilder Zach Even-Esh warns against jumping into just any squat program. His advice is to nd the one that suits your specic needs. “The best program is the one that’s matching what you need biomechanically, physiologically and psychologically.” —Zach Even-Esh Courtesy of Zach Even-Esh

Contractor’s ESH Handbook Revision Log Issue 22 Date May 2011 Description or Reason for Change Incorporated Contractor requirement regarding safety performance data and training records (page 7). Deleted fourth bullet and inserted ESH Contractor

Even Under Crappy Conditions! If you want to get brutally strong and powerful as well as having the look of thick, dense muscle then. to train Underground.it’s time 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 .

FSA ELA Reading Practice Test Questions Now answer Numbers 1 through 5. Base your answers on the passages “Beautiful as the Day” and “Pirate Story.” 1. Select the sentence from Passage 1 that supports the idea that the children are imaginative. A “‘Father says it was once,’ Anthea said; ‘he says there are shells there thousands of years old.’” (paragraph 2) B “Of course .