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Armen Vorobyov
Armen Vorobyov

The Underground Strength System Strength Cond... !FULL!

Now more than ever, with the volatility of the strength & conditioning industry, there are NO guarantees, which is why I focus on sharing BOTH training AND business knowledge with you.

The Underground Strength System Strength Cond...

The series breaks down complex concepts in a way that ANYONE can use to increase their functional fitness. You will learn a complete program to build strength, explosiveness, joint stability and more. By utilizing the blueprint Coach Zach provides you will also have several exercises to help keep you healthy before or even during the wrestling season.

RESULTS!**I'm not out here faking it. You're getting battle tested, real world strength & conditioning that has been proven to deliver power results. 6 days a week I am in the trenches training athletes of all types at The Underground Strength Gym, consulting with Military, D1 Sport Teams and anyone else who is seeking elite performance. Our training programs are based on Results and real world training, not BS theories, BS promises and BS in general. Integrity & Results.

In the contemporary college football world, where strength and conditioning has become a subset of religion and strength coaches command cult-like followings, the mere thought is heresy, a violation of a sacred commandment: Thou shalt not blaspheme Boyd Epley.

Contrary to accepted canon, Epley, the legendary University of Nebraska strength coach, did not create the universe in Lincoln, long considered the mecca of college strength training, over the course of seven workouts in 1969. In truth, the genesis story of strength training in college football starts roughly around 69 B.E.: Before Epley. As in before the Big 8 and the Blackshirts. Before the Big Six. About the time that Nebraska's grid teams were still called the Bugeaters -- shortly after the birth of the game itself.

Nevertheless, Epley is universally credited for his seminal role in creating the phenomenon of the strength and conditioning program in college football -- and deservedly so. The first full-time paid strength coach in history, Epley is also arguably the single most important individual in the history of strength and conditioning in college athletics. He pioneered training techniques and lifts; developed exercises, equipment and evaluation tests; organized strength coaches; and, in doing so, literally lifted strength and conditioning -- and all those who followed in his footsteps -- out of the shadows and into the year-round spotlight that is the millennial, media-saturated, modern incarnation of college football.

Before Epley was hired by celebrated Cornhuskers coach and athletic director Bob Devaney in September 1969, strength and conditioning on a team and program-wide level, as well as the concepts of in-season workouts and summer conditioning, was non-existent. For years it had existed largely as an underground movement at a handful of schools, Knights Templar-esque secret societies of individual, fitness fanatics, rusty squat racks and universal machines crammed beneath bleachers in the dingy bowels of stadiums and field houses.

While strength training was still decades from being in vogue, Americans were drawn to the freakishly powerful "strongmen" who performed alongside lion tamers and high-wire acts in traveling circuses. Within time, singlet-clad strongmen emerged from under the big top pumping gigantic Globe barbells, extolling the benefits of strength training while entertaining in exhibitions. Their feats would come to be called "the Iron Game," or the early sport and science of weightlifting, and were chronicled in the writings of strength-training proponent Bob Hoffman, who founded the York Barbell Company in 1932.

Subsequent decades saw a steady interest in strength training among lone college football players, largely attributable to Charles Atlas advertisements that promised to transform skinny "97-pound weaklings" into Hercules, the work of fitness pioneers such as Jack LaLanne and the infusion of World War II veterans into the sport who implemented physical training they received in the service into preseason conditioning regimens. But large-scale weight training was slow to take hold because coaches, stubbornly adhering to an old myth that weightlifting somehow siphoned athleticism, refused to sanction such programs.

Although Lange had continued to train individual players from the Rockne era through the present, Parseghian was the first Notre Dame coach to commission a team program. The results spoke for themselves. By 1966, the Fighting Irish were national champions again, and Parseghian penned a letter to a writer from Strength and Health magazine who was writing a feature on Lange: "[T]he improvement that took place in strength and performance of a number of the individuals that participated [in Lange's program] was amazing. Our squad members have profound respect for Father Lange, and the coaching staff and I are deeply indebted to him for his aid to our program."

But Notre Dame's strength-training program, even with the legendary Lange as an expert consultant, was still in what Parseghian would call "the rudimentary part of it, the kindergarten stage," nowhere near what Boyd Epley was planning in Lincoln. Yet despite the cultural shift seemingly taking place in college football, Devaney would not be an easy convert.

So Epley chalked up and went to work. The Cornhuskers exhibited astounding gains in strength, speed and overall athleticism, the poster boy of which was Johnny Rodgers, the 1972 Heisman Trophy winner, and Nebraska -- with Epley's help -- built an early '70s dynasty.

The decade served as Epley's professional coming-out party and the birth of the modern strength-training movement. He would create the NSCA and organize a truce between competing sects -- nautilus versus free-weights adherents -- in the nascent strength-training faith. Then there was "Pumping Iron," the 1977 documentary cult-classic starring a real-life incredible hulk from Austria named Arnold Schwarzenegger, coupled with the fitness craze of the 1980s, as well as the future Governator's successful career in Hollywood, that lifted strength training out of residential basements and garages and into the mainstream popularity that it enjoys today.

Ultimately, Epley's plans were manifested in Husker Power, a strength and conditioning system that fused Epley's training tenets -- elements of power lifting, Olympic lifts and bodybuilding -- with players' fierce work ethics and brought fourth-quarter victories and championships, as well as countless coaches, to Lincoln in hopes of replicating Nebraska's strength-training success at their schools.

And so, in true biblical fashion, Boyd Epley begat a lineage of assistants who spread his strength-and-conditioning gospel across the college football landscape, the zealots today whose disciplinary styles and workout regimens are the stuff of message-board legend.

Epley, albeit in an indirect way, begat men like Buddy Morris, the self-proclaimed head coach of "physical preparation" at the University of Pittsburgh ever since the Panthers had script Pitt on their helmets. After being "thrown the keys" to Pitt's strength program by then-coach Jackie Sherrill after his graduation from Pitt in 1980, Morris applied his strict disciplinarian personality, infectious enthusiasm and blue-collar, steel-town work ethic to his job, dubbing the Panthers' facilities the "Pitt Iron Works."

In the opinion of Morris, one of the most respected strength coaches in the business and an icon revered by former players, the thinking of old-school coaches and the myths concerning strength and conditioning could not have been more wrong. The weight room -- not the film room, not the recruiting trail and not the huddle -- was where preparation takes place and where championships were really won.

In addition to Nebraska under Epley from the '70s through the '90s, there was Brad Roll, now a veteran NFL strength coach, who turned the Miami Hurricanes' weight room into a crucible of sweltering South Florida heat, sweat and swagger, in which was forged the very identity of "The U" and a decade of dominance in the 1980s.

Interestingly, despite his remarkable vision and all he accomplished, Epley does not pretend to be omniscient, to know the ancient past of weight lifting, nor to be a prophet, to have seen it all coming -- the facilities, the strength coach disciples, the extraordinary effect that systemized strength and conditioning programs would have on the game.

\u00a0\n\n \n \n \n \n \n\n \n Tried and tested \u2014 the plank\n \n Liv Cycling\n \n\n\n \n \n \n\n \n The classic push-up, and it can be done anytime and anywhere\n \n Liv Cycling\n \n\n\n \n \n \n\n \n The lateral lunge helps those muscles not used in forward momentum\n \n Liv Cycling\n \n\n\n \n \n \n\n \n Get those glutes working with a bridge\n \n Liv Cycling\n \n\n\n \n \n \n\n \n The Bulgarian squat helps those hip flexors\n \n Liv Cycling\n \n\n\n \n \n \n\n \n Reverse lunges help with balance as well as strength\n \n Liv Cycling\n \n\n\n \n \n \n\n \n Romanian deadlifts are good for quad-dominant cyclists\n \n Liv Cycling\n \n\n\n \n \n \n\n \n The squat is a classic move that boasts big benefits\n \n Liv Cycling\n \n\n\n \n \n \n\n \n The bear crawl hold will help improve your strength\n \n Liv Cycling\n \n\n\n \n \n \n\n \n Exercises like \u2018dead bugs\u2019 are great for building core strength\n \n Liv Cycling\n \n\n\n \n \n\n\n\nThis is a sponsored article in association with Liv Cycling\nYou don\u2019t need a gym membership or lots of time to complete a strength and conditioning workout that will help improve your on-bike performance. Natural body strength exercises can be very effective and can be done in short sessions at home or during your lunch break. \n6 strength and conditioning tips for the busy cyclist\nBest women\u2019s road bikes for 2018: 9 of the best\nGet your nutrition right with our guide to pre-ride, during and post-ride fuelling\nAlice Thomas, ambassador for Liv Cycling and personal trainer, delivers strength and conditioning talks for Liv Cycling. She\u2019s developed a routine of 10 simple exercises that offer a great all-round body strength programme, while using minimal equipment so it can be performed almost anywhere.\nJust two to three sessions a week of around 15\u201320 minutes in duration will see big improvements in your functionality on the bike and promote long-term health in your cycling.\nIt\u2019s also better to focus on natural body strength exercises like these, rather than isolated movements such as a leg curl in the gym. And while it would be beneficial to dedicate time to each individual muscle, it\u2019s not feasible for riders who have limited training time.\n1. Squats\n\n Squats are a classic move that boast big benefits Liv Cycling\nA classic move in any strength and conditioning routine, the squat helps to work on power output, strengthen the glute muscles, hip hinges and develop the posterior chain (glutes,hamstrings etc).\nBody positioning and technique\nStand with your feet just over shoulder width apart. Feet at a 0\u201345 degree angle (or however comfortable)\nShoulders back and down, looking straight ahead\nEngage your glutes and core\nPush hips back over the heels, until your knees are at 90 degrees (see image above) \u2014 imagine sitting on a chair behind you!\nPush through the heels to drive back to standing position\nRepeat for three sets of 8\u201312 repetitions\nMuscles worked: Core, glutes, quads, hamstrings\n2. Romanian deadlifts\n\n Romanian deadlifts are good for quad-dominant cyclists Liv Cycling\nCyclists tend to be quad dominant, so the Romanian deadlift switches the muscle focus to hamstrings. It is a unilateral movement that helps to build balance and recruitment of muscles, helping to avoid injury.\nBody positioning and technique\nStand with a slight bend of the knee\nShoulders back and down\nHinge at the hip and push bum back\nRun your hands down your legs until your knee bends\nPush back up to standing from your heels\nDrive glutes and hips through and thrust forward\nRepeat for three sets of 8\u201312 repetitions\nMuscles worked: Hip hinge, glutes, hamstrings and core stability\n3. Reverse lunges\n\n Reverse lunges help with balance as well as strength Liv Cycling\nLunges are a key strength exercise for running and cycling, and to help avoid injury, working on muscle recruitment and balance. Work on the \u2018acceleration\u2019 phase, by stepping back and then driving back up to standing.\nBody positioning and technique\nStand hip-width apart, then take a big step back so your knees are at 90 degrees\nMake sure the front knee is behind the toes\nBack knee movement is down \u2014 think about sinking down towards the ground\nKeep weight on the front knee\nSqueeze the glutes (bum), keep your hips tucked under\nPush with your front heel to standing\nRepeat for three sets of 8\u201312 repetitions for each leg\nMuscles worked: Hamstrings, glutes\n4. Bulgarian squat\n\n The Bulgarian squat helps those hip flexors Liv Cycling\nThis exercise focuses on strengthening the glute muscles, as well as working the hip flexors, which is beneficial for runners and cyclists who have tight hip flexors.\nBody positioning and technique\nBegin in the standing position, with one foot behind on a bench around knee height\nShoulders back and down\nThe front knee should be at 90 degrees\nSlowly, and in a controlled manner, move the body down towards the floor\nPush back up with the front heel\nRepeat for three sets of 8\u201312 repetitions\nMuscles worked: Glutes, hamstrings, core\n5. Glute bridge\n\n Get those glutes working with a bridge Liv Cycling\nCyclists are quad dominant, so this one really helps to strengthen the glutes.\nBody positioning and technique\nLie on your back with feet on the floor, hip-width apart and close to the bum\nIn a slow controlled movement, drive your hips up to the ceiling by pushing through your heels\nEnsure you control the movement on the way down \u2014 don\u2019t touch the floor, just hover above the ground\nTiming is 1 second up, 3 seconds down\nRepeat for three sets of 8\u201312 repetitions\nMuscles worked: Glutes and hamstrings\n6. Lateral lunge\n\n The lateral lunge helps those muscles not used in forward momentum Liv Cycling\nThis exercise focuses on recruiting muscles that aren\u2019t in the forward motion, used during running and cycling.\nBody positioning and technique\nStart in a standing positioning and take a big step to the side, hinge your hips back with your chest and head up\nDrop the knee between 45\u201390 degrees\nDriving through the heel, push yourself back up to standing\nRepeat for three sets of 8\u201312 repetitions\nMuscles worked: Hips, glutes, adductors and abductors\n7. Push ups\n\n The classic push-up, and it can be done any time and anywhere Liv Cycling\nThis is another classic exercise that can be done anywhere with just your bodyweight.\nBeneficial for triathletes, it works your upper body and core stability while the limbs are moving. Very much focused on the arms and core (the body\u2019s powerhouse).\nBody positioning and technique\nStart by placing your hands on the ground, just outside shoulder-width apart (like a high plank)\nMaintain tension throughout the body (don\u2019t drop the hips) and slowly lower your body towards the ground, then push back up to the starting position\nIf this is too much of a challenge, start on your knees\nRepeat for three sets of 8\u201312 repetitions\nMuscles worked: Upper body (mainly chest) and core\n8. Dead bugs\n\n Exercises like \u2018dead bugs\u2019 are great for building core strength Liv Cycling\nThe dead bug is a core stability exercise that teaches you to move your hips and shoulders without involving the spine. It requires plenty of co-ordination, so practice in slow and controlled movements. Start off with your arms only, and then progress to lowering the legs.\nHere are some top tips for this exercise, because it can be tricky: don\u2019t twist into it, keep the spine flat against the floor at all times and practice with just the arms before incorporating the legs.\nBody positioning and technique\nLie on your back with knees in a table top position (90 degrees at the knee and hip)\nHold your arms out straight towards the ceiling, pushing the lower back into the ground and sucking your belly button in\nSlowly lower your right arm and left leg to just above the ground\nEnsure your spine is flat against the floor without doming\nBring your arm back up and repeat with the other arm\/leg\nRepeat for three sets of 8\u201312 repetitions\nMuscles worked: Core, upper body and glutes\n9. Plank\n\n Tried and tested \u2014 the plank Liv Cycling\nCyclists are often quad dominant, but the core is the body\u2019s powerhouse, so it is important for cyclists to have a strong core. Planks are a stability exercise where tension is maintained throughout the body \u2014 so don\u2019t drop the hips!\nBody positioning and technique\nStart on your forearms, elbows just underneath the shoulders\nHold tension in the whole of your body, being careful not to drop the hips or hold them too high\nHold this exercise for 30 seconds to a minute, depending on how it feels\nBonus: try moving between your regular plank and a high plank as an extra challenge (using straight rather than bent arms)\nMuscles worked: Core, upper body, glutes\n10. Bear crawl hold\n\n The bear crawl hold will help improve your strength Liv Cycling\nThis is a core and shoulder stability strength exercise. You\u2019re building tension in your quads, as well as working on your coordination.\nBody positioning and technique\nStart on all fours, with your pelvis tucked in. Hands should be under your shoulders\nKnees should be situated under the hips at 90 degrees and 1-inch above the ground\nMake sure the glutes and core are engaged\nKeep the spine neutral from head to tail\nHold this exercise for 30 seconds to a minute\nMuscles worked: Core, upper body, glutes\nLooking for tips on how to incorporate this routine into a busy schedule? Liv\u2019s Ambassadors have shared their favourite ways of fitting in a workout around a busy lifestyle.\n\u00a0","image":"@type":"ImageObject","url":"https:\/\/\/production\/volatile\/sites\/21\/2019\/03\/liv_9_exercise-1531126419427-9e1rjqds5pk1-68f8834.jpg?quality=45&resize=768,574","width":768,"height":574,"headline":"10 simple strength and conditioning exercises you can do at home","author":["@type":"Person","name":"Liv Cycling"],"publisher":"@type":"Organization","name":"BikeRadar","url":"https:\/\/","logo":"@type":"ImageObject","url":"https:\/\/\/production\/volatile\/sites\/21\/2019\/03\/cropped-White-Orange-da60b0b-04d8ff9.png?quality=90&resize=265,53","width":182,"height":60,"speakable":"@type":"SpeakableSpecification","xpath":["\/html\/head\/title","\/html\/head\/meta[@name='description']\/@content"],"url":"https:\/\/\/advice\/fitness-and-training\/10-simple-strength-and-conditioning-exercises-you-can-do-at-home\/","datePublished":"2018-07-09T16:46:00+00:00","dateModified":"2019-05-16T15:32:40+00:00"}] 10 simple strength and conditioning exercises you can do at home A simple routine from Liv Cycling ambassador Alice Thomas 041b0


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