Last post I talked about the 5 best lower body exercises for athletes. In this post I will cover my top 5 upper body exercises for athletes.

While the power jerk is really a full body exercise, it often gets compared to the military press and push press. With that said, the power jerk is the king of overhead press variations. When done properly, you should be able to handle a lot more weight in the power or split jerk then in the military or push press.

While the other overhead press variations are good, the jerk is even better because it is a much more of an athletic movement. Without your legs producing a lot of force, you will never be able to jerk a good amount of weight.

Aside from deadlifts, I can’t think of many exercises that will address a weak grip, weak upper back and weak posterior chain like farmer walks. These are often weak areas for 90% of athletes.

One of the main benefits of farmer walks is they are less taxing on the body then deadlifts. Perform these by walking with heavy dumbbells, kettlebells for a certain distance or time.

"Its a great idea to end two or three training sessions a week with some form of carries. Start light and make short trips, work your way up over time. They are one of my favorite exercises due to the tons of benefits and accessibility of the exercise." - Matt Wichlinski

Push-ups are often overlooked as being too easy but the truth is when done correctly, push-ups are an excellent exercise to strengthen the pressing muscles. While the bench press is also great, I prefer push-ups because it is an open chained exercise where the scapula can move freely.

Gymnastic rings are my favorite variation because the shoulders and abs must work harder to stabilize.

I remember Joe DeFranco saying a long time ago that there was a correlation between how fast an athlete is and how many pull-ups he or she can do. Simply put, if you want to be fast, you need to have a high level of relative body strength and this is exactly what pull-ups measure.

Not only are pull-ups a great indication of relative body strength but they are also the best exercise to strengthen vertical pulling.

Having a strong back is critical to your shoulder health and there is no better way to strengthen your back then with rows. While there are many different variations of rows, chest supported rows are the most effective because there is no stress on the lower back (like in bent over rows) and more effective training stimulus then inverted rows.

While there are a ton of other great upper body exercises, these are my go to ones because they work! Remember when it comes to choosing exercises, there needs to be a reason why you are doing it. If not, then scrap it.

If you want a program specifically designed to increase your athleticism and transform you into a freak athlete, check out my Lift Like A Man Training Course.

Muscle Building Methods Down The Ages

Muscle Building!  What wonderful vistas of unlimited power and might the phrase conjures up to the mind. And it is just that aspect of the building up of mighty muscular strength which I would like to deal with in the article of I trust will prove interesting on the subject of muscle culture.

After having given a deal of careful thought to the subject, I have conceived the idea of gathering together something which will appeal both to the young student of physical culture who knows little or nothing of the subject as an actual science, and also to the experienced physical culture enthusiasts who yet may glean a ray of knowledge from the reading about this wonderful science.

This video interview is a follow up from the "Improving Athletic Development" video we did recently. If you missed it, you can see it HERE. In this segment, we discuss what many athletes are missing in their training programs. See if you are guilty and how you can fix it. 

Every coach's contact information and website can be found HERE. If you feel interested in one or more coaches POV, contact them and find out how to get involved and support their cause. I'll continue bringing you more interviews and videos, please post any comments or concerns you would like addressed or coaches you would like interviewed. 

Because I love physical culture, and you do too, here is a gem that was written over a hundred years ago by one of the greatest strongmen that ever lived, Arthur Saxon. You will notice how some things come full circle, but every time they come around, hopefully we make them just a little better and don't take away from the original beauty.There are so many eye opening parts of this book that make you realize that what we think we are inventing today, was already introduced a long time ago. Some things have been lost, but thanks to those old time strength and mustache lovers these pages have been preserved for you to enjoy.

One last thing, Zach Even-Esh is having a sale on his Underground Strength Conference 2012 and it ENDS tonight at midnight. There are so many amazing things about this conference that will help your training AND your business skyrocket to the next level. Check out what some people are saying about it...

One of the many things I learned at the Underground Strength Conference 2012 was learning how to live a more fulfilling life. After the main introduction to the weekend by Zach Even-Esh, Jason C Brown was invited on stage to present on his topic and discuss what happiness and success means to him, and how we can all benefit from his evolution as a trainer, successful business owner, family man and athlete. This are just a few quick observations form listening to him, and it is only about 1/10th of the entire weekend. 

You will never have to work or be forced to do anything if you engage in activities that bring you pleasure regularly. Find time for play, and make your work playtime as well. Resistance to do your job will be eliminated and thus you will have less friction. Less friction means more momentum. More momentum is more productivity and success. 

Having a purpose means you will always have a strong reason why you are doing something. Without that strong "WHY?" it will always be easy to put things aside and procrastinate doing what needs to be done. Purpose is the pathway to high performance. What drives your lifestyle? Dig deep inside yourself and discover what your driving force is, and let that be your guide. Difficult times won't be as hard to push through when your purpose is set in stone. Remember, it's not what you're selling, it's what you stand for. 

What do you want to be good at? What are you doing to make yourself better? How are you practicing living a more fulfilling life? Are you doing the same things that bring no results? Do you dread the boring mundane rituals of your life? Learn how to practice being more successful, stop rushing and quantifying everything, and find joy in practicing the things that you do everyday. Do you want to be more fit, do you practice training and eating well? You want to make more money, what are you practicing in those areas...

Many people focus only on the end result so much that they lose focus on the process and the experience that is going on in their lives. Don't get so caught up in looking so far down the path that you neglect the beauty that is right under your nose. Amazing things are happening everyday that transform your life and can propel you to greatness, but if you're too focused on only long term goals, you will miss great opportunities that can open your eyes up to amazing things. 

You do not have to be in a specific place to be successful. You can make due with wherever you are and make the best of your current situation. The grass is not always greener on the other side. Embrace the beauty of what you have and where you are, you could be sitting on a gem but don't see it because its stuck up your ass. 

You must be willing to put in your time and devote your energy into becoming better than you are. There are no quick fixes, be patient and persistent with your purpose. Consistently drive forward with your passion and focus on your development, this will ensure long term growth and success. 

Do you have a plan of where you want to be in a year? Decide what it is you want, why you want it, and write down everything that needs to be done to make it happen. What do you want your legacy to be?  What are you doing differently now that you weren't doing before? What's unique about your direction? What are you doing to change your life, or change other peoples lives for the better? 

The world does not need another tutorial or exercise prescription, the secrets out (we have YouTube). We need more inspiration, motivation and direction. Most people know what to do, they just need the direction and motivation to get going. 

Learn how to experience more pleasure, evolve for the better and enjoy life to the max. Embrace your unique abilities and discover your path. Don't resist growth or you will stress yourself out. 

In one year, what will it take for you to be truly happy? 

I am so excited right now. A few months ago I was asked to be a guest presenter at Zach Even-Esh's Underground Strength Conference 2012. I went and I delivered! I presented right after The Ultimate Warrior! That's right, the WWE wrestling icon from the 80's! He rocked the house and I blew shit up! As did everyone else in attendance that weekend. We had Elliott Hulse, Jason C Brown, Smitty, Dax, Brenden, Quattro Deuce, Zach and so many more. Zach filmed the entire event and has it all ready to go, over 10 hours of mind blowing strength and business information. This is great for athletes, coaches and gym owners who want to take their business to the next level. Check out this information and let me know what you think. I swear, this was the best strength seminar/conference I have ever been to.
 

From Zach:  
If you’ve ever needed a swift kick in the ass with a heavy dose of TRUTH, these Coaches bring it BIG time.

Everything from mindset, to training methods, to business & marketing strategies to overcoming obstacles is discussed in detail. The theme of this Underground Strength Conference was about bringing the TRUTH.

You’ve heard about me reiterating the importance of “Live The Code” and every Coach who stood before this sold out crowd did exactly that, delivering the ups and the downs, the good times and the bad, the strategies used to overcome adversity and grow a kick ass business along with plenty of laughs in between.

The information that was shared and taught during The First Ever Underground Strength Conference was intense, pushing everyone who attended to a level they’ve never been inspired to go to before, now it’s YOUR turn.

It’s what my buddy and I always say to one another before we speak in front of a crowd because we pull NO punches when we present….. We tell it like it is, so we always say…..

I recently had the amazing opportunity to have conversations with 10 different strength coaches from all over the world. I recorded the conversations on Skype, and blended the first topic in to this first installment below. There will be  two more installments with this particular group of coaches with two different topics. Stay tuned for that in the near future. I apologize for any technical difficulties with the video, some brief snippets are not perfect, but hang tight and it gets better. Post any questions or comments and let me know what you like, dislike, or possibly what topics or coaches you would like to hear from in the future. Hope you enjoy the video. 

Before we start the video, here are some comment from the coaches that sparked the conversations in the first place. 

Relative Body Strength & Strong Skills in basic gymnastic drills and movements such as pull ups, rope climbs, muscle ups, cart wheels, round offs, tumbling, back extensions (back roll + handstand) and explosive jumping ability.

Overall work capacity - the ability to maintain high levels of strength, speed & explosive power

Mental Toughness - the ability to remain committed and focused when things are tough AND when the chips are down.....

Overall, a blend of athleticism means a balance of strength, explosive power, movement ability (gymnastics) and mental toughness. 

Zach Even-Esh - Underground Strength Coach
Underground Strength System Deluxe

Fundamentally, we must be able to breathe properly as a precursor for all movement. Unfortunately, immobility and poor posture, along with inefficient clavicular breathing, sets up the less than optimal scenario for stability through a desired movement pattern. If we can improve our posture, mobilize our hips and upper back, and re-establish deep-belly breathing - we will develop the foundation needed to create strength, power and optimal movement for any athlete.

James Smith - Diesel Strength & Conditioning
Accelerated Muscular Development

Mindset - Intensity is a byproduct of a strong mind. Perseverance - It takes more than a handful of workouts to get real word results. FAT? - Healthy Fats = Healthy Fuel = Improved Performance! 

Coach Hembree - Gladiator Garage LLC

Stay healthy and injury free with smart training and recovery methods.

Obvious - For me the first and foremost thing is safety. Safety is number one, and it doesn't take too many youtube clips to realise a lot of coaches don't agree with me on this one. The way I see it, what's the bloody point if a client can deadlift 200kgs today, but has a herniated disc 6 months from now because he wasn't taught properly. So what that translates into is focusing on basic body mechanics first. Teaching them how to move and actually use their body correctly. i.e. tight abs, sqeeze glutes, flat back, thorasitc spine extesion. This foundation is imperative.

Non obvious (for some) - The most boring principle of any endeavour to improve; Patience! Yes some people that come into Outlaw Strength Gym are what you would call gifted athletes, and will progress rapidly. But the reality is, most are not gifted and need to learn patience if they are to succeed. Personally I fall into this "non-gifted" category, and have had to fight hard for anything I have. I know first hand about being patient and not quiting while striving towards my performance goals. 

John Wayne Legg - Strength Outlaw

The most important factor to training for improved performance is setting the stage for the organism/athlete to succeed. If they're not mobile enough then they're going to be held back. If they're not strong enough, then they're going to be held back. If they're injured, they won't train optimally. If they don't understand what and why they're doing it, then they aren't going to train optimally. Obviously a lot of these things can be worked on as part of the process, but if there are glaring holes in the foundation then the entire plan will be hindered.

The next important factor, which somewhat aligns with the above point is to constantly be making weak points (which will vary widely depending on the specific athlete and the demands of their sport) into strong points while forging ahead with basic strength. In 95% of athletes, continuing to improve base strength will improve performance. To take them to the next level, both in strength and performance, will be "playing weak point leapfrog".

Isaac Wilkins - Beyond the Barbell

The #1 thing a beginner or younger athlete needs to be able to do first and foremost, is learn to move, control, and be aware of what his/her body is doing at all times.

This is accomplished by performing movements and exercises such as animal walks, tumbling exercises (i.e. shoulder rolls, cartwheels, handstand holds, etc), and basic bodyweight exercises that should be performed exceptionally well.

Only after they are aware of how their body moves and are able to control those movements with some sort of strength and consistency, do we allow them to progress to loaded movements using kettlebells, dumbbells, and sandbags.

The last thing an athlete should touch is a barbell, and for the most part, by if they have been trained correctly, by the time they need to touch a barbell to produce results, they are already a pretty big badass. Just because an athlete is strong in the weight room, does not mean that they are good on the field or have any clue what their body is or needs to be doing at any time during their training or sport. This is why all of our athletes (from the college level down), begin by at least demonstrating their proficiency in animal walks, tumbling and bodyweight movements, before we allow them to train in a loaded state.

We always include these movements in every warm-up no matter an athlete’s age, and believe that it is the quickest way to make any athlete better.

As an example, our warm-up this month includes bear crawls, crab walks, shoulder rolls, handstand holds, and cartwheels.

David Claiborne - Genesis Strength & Conditioning

If I could build a Universal SWOLEdier, I'd start from the ground up. We apply force into the ground through our feet. So I'd make sure I had an athlete with as relatively strong of feet as any other part of the body. Barefoot training as much as possible. Big time!!! From there we'd focus on the powerhouse that allows you to apply maximal force and power output. Your hips and thighs! I don't want any athlete that resembles a lightbulb! All upper body and no lower body will score you a spot on the Jersey Shore, but it will GUARANTEE you will be on your ass too! Whether riding the pine or getting planted by someone who took the time to focus on deadlifts, squats, and plyometrics, if you don't have the size, strength, and power output that these exercises deliver, you're S.O.L.!!! Same thing applies to the upper body...Don't just focus on building size with bodybuilding. Work on max strength and increased power output in your core lifts as well. If you combine for size, strength, and speed in both the upper and lower body, we're getting somewhere!!! But you still need these last 3 items in order for you to learn how to REALLY donkey stomp your competition...one would be grip strength...yea, grip strength! Whether you're latching down on an opponent or shaking someones hand, make sure you make them remember who you are by doing a lot of grip work. Two would be just to increase your stamina...It's not enough to be strong and explosive in the first half of your competition. You have to be just as fresh at the end as you were in the beginning! You gotta be a finisher!!! Lastly, you gotta make sure you are mentally tough. I'd rather have a 7 that gives me his all than a 10 that half asses and quits when things get tough...Put all of these variables together and you have yourself a merchant of death!!! Someone that will beat the competition into submission then steal his girlfriend!!! A WINNER!!!

Chandler Marchman - Swole Patrol

Mental toughness Is an important factor and quality with performance training. There's gonna be time you want to quit and days you don't want to do it. But if you are mental tough and have the intestinal fortitude you show up and ght it done every damn day.

Jeremy Werner - Fit Body Bootcamp

What the 5 reasons FAIL to achieve success in the gym?
-LACK of personal knowledge to design an effective program
-They FAIL to be held accountable for skipping workouts 
-They FAIL to push through their comfort zone
-Their nutrition SUCKS BIG TIME!
-EXCUSES!

James Blackburn - Blackburn Training

Train Optimally Not Maximally- ( You need to put in the work, but many advanced athletes run themselves into the ground. They either do too much too soon, workout too frequently, have too much volume or they train so intense that form goes to shit. Use just as much intensity that is need to achieve the desired training result in order to maximize recovery. Always quality over quantity. Work hard and smart to get the best results) 

If you run with the lame you will develop a limp- (Quote from Louie Simmons. You need to surround yourself with people who are bigger, stronger and smarter than you. Your crew will elevated you to a whole new level. They will call you out when you aren't working hard enough, tell you if you are using shit form, and keep you on track. On the flip side if you are the strongest and smartest in the group you won't be pushed to the next level.Another similar quote I heard which is more applicable to business is if you are the smartest person in the room you are in the wrong room.) 

John Gaglione - Gaglione Strength

Most important factor in improving performance? A willingness to suffer. Some may confuse this quality with mindset but I believe that to those of us engaged in combative or contact sport would go one step further and, on perhaps a more maniacal level, actually say that a purposefully measured amount of suffering becomes a requisite to a GREAT workout.

Now, don't mistake SUFFERING for PAIN - there is a difference. The difference, in my opinion, is in the intelligence of programming. Pain is the body's way of warning of the possibility of impending injury and is a warning to be heeded. 

Sufferable workouts are the kind of workouts that challenge you to become better in mind, body and spirit once you emerge out the other side.

Chris Reed - Empire Fitness

1 - Concentrating too much on making the exercises too "fancy" or too "functional" and forgetting about the performance impact of basic core movements. 

2 - Knowing the definition of YOUR (or your client's) performance, and programming accordingly. Programming for a swimmer is different than performance for a powerlifter.

3 - (depending on sport) Including some sort of hypertrophy training. Coaches tend to get so wrapped up in strength by itself, that they forget about training for mass, which in most cases CAN increase strength/performance as well.

Chris Lopez - Jersey Strength Pit

I hope you enjoyed the article and the video. If you are interested in gaining more specific knowledge on strength and athletic development, check out our Membership Area - The Consummate Athlete, or check out our Awesome Strength & Conditioning Products available at our store. 

Be sure to leave a comment for the coaches for our follow up interviews. Next up, 

"What are we missing?"

This is a guest post from Joe Meglio, the Jersey Bandit, The Beast Coast Breaststroker, The Not So New Kid On The Block, the Bieber Fever Believer, The Deadlift Denominator, The Slayer Player, The Zach Even-Esh Liquefier, The Mid-Atlantic Fiber Frosted Fruitcake Flinging Flabergaster, The Bitchin Banana Hammock Hootenanny Host, the dude who has a bigger pull than you! When someone with ten badass nicknames talks, you listen. You're on, Joe...

One of the biggest problems I see in high school and college athletes is their off season training program. Too often I see high-level athletes performing the WRONG exercises. Instead of focusing on the basic exercises that have been proven to work, they focus on these gimmicky exercises that don’t improve athletic performance.

Simply put, you don’t have time to waste in the gym doing exercises that might work. Focus on the basics, as they are proven to deliver the best results. If I ask you why you are doing a specific exercise and you don’t have a legitimate answer, then scrap it.

When it comes to choosing the best strength exercises, you need to consider training economy, getting the most bang for your buck. As an athlete you need to spend time and energy developing your positional skills.

In this post I will focus on the ‘Top 5 Lower Body Strength Exercises’ for athletes. While jumps, medicine ball throws and sprints are critical to developing rate of force development and explosiveness, it is really useless unless you have a solid foundation of strength.

Trap bar deadlifts are an awesome exercise for you to strengthen your entire posterior chain. While conventional or sumo style deadlifts are great, trap bar deadlifts are easier to learn and very effective when done properly. Trap bar deadlifts are also less taxing on the body than traditional deadlifts.

When you do trap bar deadlifts, make sure you are sitting back and are keeping the tension on your hamstrings. Do not turn it into a squat.

I am sure you have heard 1,000 times that squats are the king of all lower body exercises and should be a staple in your training program. There is no denying that but a better question is what type of squats should you do? While some coaches prefer back squats, I find front squats to be superior for a few reasons. Front squats are much easier on the lower back because there are less compressive forces on the spine when compared the back squat. In addition to this the trunk is engaged much more in front squats compared to back squats.

Not to mention, you will have easier time learning front squats compared to back squats because it is much easier to maintain a neutral spine and upright torso in the front squat. Front squats can be done with kettlebells, sandbags or a barbell.

Hooray for the Glute Guy, Bret Contraras!!!

Unilateral leg training is critical to your performance because all athletic movements require you to produce force off of one leg. Think about anytime you go to make a cut on the football field, go up for a layup or dunk on the basketball court, or range to your right to field a ground ball on the baseball diamond.

Front loaded reverse lunges place a greater emphasis on the core compared to other unilateral leg exercises where you are holding the weigh at your side or on your back. Another major benefit of this exercise is it will improve your hip stability and help you overcome muscular imbalances caused from your sport.

Matty couldn't let everyone else have all the fun, he had to throw in at least one video of himself. Here is one of his very first videos, doing some front loaded unilateral work (pistols), along with some super sweet kipping pullups. For the record, I, Joe Meglio, think Matty is the dopest fucker out there, yo! (ok ok, Matt wrote this, I'm sure you're fooled)

The prowler and sled are awesome tools because of their effectiveness and their versatility. They can be used for many different goals and can be good for beginner athletes all the way to the professional rank.


The prowler is a great way to improve work capacity and general physical preparation. You can also load the prowler up with super heavy weight and push it for shorter distances to improve lower body strength with minimal stress on your joints. And finally, the sled and prowler can also be used as a rehabilitation tool when you are recovering from an injury and you need to do low impact exercises.

While there are a ton of other great lower body exercises, these are my go to ones because they work! In the next part of this installment I will share my top 5 upper body exercises for athletes.

If you want a program specifically designed to increase your athleticism and transform you into a freak athlete, check out my Lift Like A Man Training Course.

This is the exact system I use to get my athletes bigger, faster and stronger.

P.P.S Want more awesome muscle and strength building tips from Joe? Click here to get your FREE report http://musclebuildingcheatsheets.com/

And a "Connect with Joe on Facebook" http://www.facebook.com/meglioperformance

Follow Joe On Twitter  https://twitter.com/JoeMeglio

I snagged a snippet of Robb Wolf and Greg Everett discussing Carb Back-Loading on the Paleo Solution Podcast. He is much smarter than I in many areas, especially nutrition, endocrinology, and geometrical algorithms. So, when I have nutrition issues and seek advice, he is one of the guys I go to. Listen to the entire podcast here, or click the video below for this particular segment on CBL. 

 If you want to make a change, click the link to check out CBL and when you decide to get it, you will get my Athletic Domination Program for FREE to ensure you get the best possible results you are looking for. All you have to do is follow the 3 steps provided. By clicking the link, you will be directed to a page that explains what CBL is, and how it can benefit you. That's the nutrition plan, I have the training program for you to follow along. 

It's the conundrum that every athlete battles and wants to overcome: how to get leaner, stronger, faster, increase work capacity and look like Hercules. There's a million different systems out there, but actions speak louder than words. Many people have empty promises, hide behind keyboards and textbooks, and have little or nothing to prove their results.  If you follow me at all, you already know what I do, now you can discover better HOW I do it. All the secrets are out there, kids, I am not pretending to be the inventor of any super secret Russian Spetznaz training system, I simply stick to tried and true basic guidelines that have worked for countless athletes and relay the information to you in a simple and easy to follow program. The only thing left is for you to decide that you want to achieve greatness and follow the plan with consistency and dedication. If you can follow directions and put in the effort, you can and WILL be successful and reach your full potential. It's not about trying to out-do anyone else, it's about being the very best you can be. We all have our limits. Are you reaching yours?  Ask yourself if you are ready to simplify your process and accelerate your progress. If you're sick of all the bullshit that brings little or no results, kick your training and lifestyle in to high gear, get motivated and pursue greatness like you haven't experienced before. I tell you no lies, if you are not 100% happy with where you are, then make a decision to change for the better. Check out the video and see our special offer below. 

Many people are overweight because they lack discipline. Therefore, weight loss is not something I choose to specialize in. I have no desire to work directly with people who do not enjoy or want to work hard. I keep things simple and live with passion. I like training for strength, usefulness and improved ability. If that sounds like you, I want you to check this out. When training to increase athletic ability and get jacked, you need a solid training program nutritional guidelines that support your goals. I have the perfect solution for you!

Carb Back Loading (CBL) is the nutrition plan I have been following with my training program and it has been working like gangbusters. I'm not trying to sell you on a bunch of bullshit, my integrity is in tact. I am only trying to share with you what I feel is the best nutrition and training plan available, I believe in it, and I stand by it. I have trained with and learned from some of the best coaches in the industry. Powerlifting from Dave Tate, gymnastics from Coach Sommers, strength, muscle building and athleticism from Smitty Diesel and Zach Even-Esh, and I want to share this information with you. Big weights and progressive body weight training in conjunction with appropriate conditioning is they key to physical success. 

If you want to make a change, click the link to check out CBL and when you decide to get it, you will get my Athletic Domination Program for FREE to ensure you get the best possible results you are looking for. All you have to do is follow the 3 steps provided. By clicking the link, you will be directed to a page that explains what CBL is, and how it can benefit you. That's the nutrition plan, I have the training program for you to follow along. 

As always, any questions you may have, post up and I will help you out.