Underground Project Report.pdf

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Presents….

PROJECT UNDERGROUND!

What happens when two Gridiron Gladiators find their way to someone’s “shop” and

start using their lunch breaks as time for working out?

You get PROJECT UNDERGROUND!

These workouts can be used as feeder or mini workouts to help promote improvement of

GPP and work capacity, or they can be full blown strength and conditioning workouts.

You’ll need to find an industrial area to get your hands on this stuff, or, you might go

ahead and transform your back yard into your own PROJECT UNDERGROUND!

Speaking with many guys who have trained in industrial yards and seeing these men

firsthand, I have seen strength is almost unrivaled. Sure, they don’t squat or bench, but,

when it comes to strength that is to be used when moving odd objects or in a man to man

combat situation, these guys are able to put a hurting on others with ease.

Combining this training with some free weights and calisthenics is definitely a way to

ramp up your strength and muscle gains. What I will do below is outline the movements

that were photographed as two of my athletes took it upon themselves to train at an

industrial yard where one of their Dad’s works. You’ll see they made great use of their

surroundings and hopefully you can do the same.

Side Bends with a sandbag for grip and oblique strength. Don’t be afraid to go heavy on

these, most people think these add unwanted / unnecessary muscle to the obliques, NOT

true. Your obliques are critical for rotational strength, power and rotational defense. If

you’re a athlete who requires great agility, your obliques help with change of direction. 2

– 3 sets in the 12 – 15 range work great on this movement.

Overhead tricep extensions for grip and tricep strength. Crank these out at the end of a

workout supersetting with sandbag curls for a few rounds or for a few minutes non stop.

Shoot for a rep range anywhere from 6 – 20 per set. Heavy weight and light weights work

great for the arms!

Overhead carry with support beam. Carrying to one side forces the opposing side to

work in a stabilization fashion while the carrying side must work hard in an isometric

fashion. Anytime you carry heavy objects it becomes a full body movement. I suggest

placing these type of movements either in the beginning or end of your workouts. If

conditioning is your goal for the workout, then incorporate this carry as part of a medley

where you combine 3 – 5 movements and carries together.

Not your ordinary picnic table press . These boys loaded logs onto the table and then

wedged them into place by adding sandbags. You’ll know form our Picnic Table E Book

that the table press is one of our favorite pressing movements. The favorable angle is

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