Sup Underground Warriors!

Don’t worry, the Underground Warriors are still alive. Due to priorities such as training, events, and other developments, the blog posts unfortunately have subsided. Though we’ve been missing in action for quite some while, we definitely haven’t forgotten about all of the UG Warriors followers. Here are some updates about what’s been going on at the UG Warriors compound for all of the dedicated and committed supporters:

MILESTONE OF THE MONTH:
The 225-lb Bench Mark Attained!

After four months of hard work and dedication, one of UGWarriors long-standing clients named Ryan Chang achieved his personal goal of benching 225 lbs x 1 at a bodyweight of 156 lbs. That’s a 25 lb improvement compared to the first day we evaluated his bench press, which at the time equated to 200 lbs with assistance. Moreover, that’s 6.25 lbs of pure maximal strength added on a per month basis. This feat alone exceeded our primary goal, which had targeted for an increase of 2.5-5 lbs/month.

Why did we target such small increments over the course of a month?

The answer is logical. Smaller incremental jumps result in continuing progressions (or zero plateaus) and maintaining overall health. On average, the typical novice bencher usually adds 5-10 lbs on a weekly basis. Over the course of an entire year, this equals to an increase of 260-520 lbs on the bench press!!! Even the most genetically gifted human being or juice-head would struggle attaining increases like so. Now do you understand why so many benchers plateau within weeks of their training regiment? They literally have plateaus built into their program by not applying the progressive overload principle- an important topic that will be further discussed in a future article

Make Realistic Goals

By targeting an increase of 2.5 – 5 lbs/month on the bench press, we develop a more realistic long-term plan of gaining 30-60 lbs on the bench press over the course of an entire year. Within Ryan’s four months of training at the UG Warriors compound, he has broken records every week and has yet came across a plateau in his training. Congratulations to Ryan Chang for meeting this awesome milestone!

EXPANDING THE UG WARRIORS OHANA

Aside from training, we have been expanding the UG Warriors ohana by reaching out to Hawai’i's high-school athletes through the help of Doris Sullivan’s Pacific Islands Athletic Alliance (PIAA). Mahalo to PIAA for the tremendous support! Please feel free to visit PIAA’s website by clicking here.

RECENT SUCCESSFUL EVENTS

On Friday, October 29, 2010, the attendees of UH Manoa’s Homecoming Fair participated in friendly vertical jump competition that we held called “Got Hops?” At the end of the three hour event, male contestant Jamie Ray Abad and female contestant Breanna Arbuckle clinched the highest vertical jumps measured at 36″ and 31.5″, respectively, for their category. Mahalo to Strength and Conditioning Coach Tommy Heffernan for making the event a success by providing the Vertec.

UPCOMING EVENTS

On November 22, 2010, UG Warriors will have another crossfit-type of training session at Hemenway Hall Room 208 of UH Manoa from 7:00 p.m.- 8:00 p.m. This event is open to both students and non-students of UH Manoa. Feel free to bring friends, family and acquaintances.

In early spring, we plan to launch the Strongest U competition. Dates/Times and Location is TBA. We plan to open the event to the following categories:

High-School Athletes

College Athletes

Parole Officers (Police, Fire, Military and etc)

Meat-Heads

Females

The competition will entail the following events: (These events may change. Specifics of each event will be posted after more information is gathered.)

Tire flips

Seated Hand-over-Hand rope pulls

Backward Sled drags

Yoke Walks

Farmer’s Walks

Each participant is required to apply a $20 fee to enter the Strongest U competition.

If you have questions or concerns about the event, feel free to contact us through email at ugwarriors@gmail.com.

After months of preparation and testings, the UG Warriors blog is underway to reaching full-fledged status. Here are the following updates for the entire UG Warriors Ohana:

SOCIAL NETWORKS:

Stay Connected with Underground Warriors Training Systems through our social networks such as Twitter, Facebook, and Youtube.

FREE NEWSLETTER:

Subscribe to our Free Newsletter to receive updates on new posts about strength & conditioning and nutrition/supplementation. Simply click HERE to access our website, submit your e-mail in the right sidebar menu stating “Insert you Mail,” and follow the directions thereafter. Expect to receive training material, nutritional and supplementation articles, updates on events, discounts on our products, and many more!

UNDERGROUND WARRIORS FORUM

No hassles with registration. Simply sign-in using your Facebook, Twitter, Google Chrome and several other available social network accounts and immediately start interacting with other Underground Warriors through our forum by clicking HERE.

If you have any questions or concerns about strength training, nutrition and supplements, then feel free to post in the comments section and/or email us at ugwarriors@gmail.com.

Train with a Passion!
Kai

Continuity is an essential component to ensure ongoing progressions both inside and outside of the gym. By missing just one day of training can and will have a detrimental influence on your gains whether your goals are to build maximal strength, overall mass/size, speed, power, fatloss, and the list continues on. This same philosophy applies to your daily life whether it refers to family, academics, work, personal character, nutrition, and etc. Unless you are genetically gifted beyond measure, performing certain tasks or attaining various skills are difficult to accomplish without maintaining continuity.

On Wednesday September 1, 2010, we offered a strength and conditioning session for the UH Manoa students and faculty mahalo to Club Pono @ UH Manoa. Low and behold, the room we held our training session didn’t have any of the typical gym equipment available. We also had to deal with certain time constraints such as finishing the entire training session within 35 minutes before the room closed. Though we didn’t have access to our usual mass weapons of physical destruction, we were able to continue making progress outside of the gym through the use of heavy sandbags, thick ropes, chains, sleds, bands, medicine balls, and the simplest tool of all-- our own bodyweight. In order to complete the training session within the time allowed, we broke down our training as follows:

8-10 minutes of Proper Full Body Dynamic Warm-up (Not Shown)

1a) Jumping Jacks x 20

1b) Criss-Cross Jumping Jacks x 15 each side

1c) Squats x 10

1d) Gate Swings x 10

1e) Inch Worms x 1/ Hindu Pushups x 1/ Thoracic XT x 3-5

seconds/ Groiners x 1

**Perform 1e) for five rounds before moving on to 1f).

1f) Hip Mobility Complex (Hold each position for about 3-5

seconds each)

-Hip Flexor

-In-Step

-Glutes

-Adductors

**Perform 1f) for 3 rounds on each side

15 minute Lower Body Training-Perform minimal to no rest (Not shown in Video)

2a) Heavy Sandbag Squats:

-Front Squat x 2

-Shoulder Squats x 2 each side

-Front Squat x 2

2b) Sled Drags x 30 yards total

Active Rest