URBAN STRENGTH INSTITUTE

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Fidel, one of my jiu-jitsu athletes presses the log @150 pounds for 3 easy reps. I'm proud of his hard work and ...

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We didn't film the A's, but they were:

A1: Back Squats with 3 sets of Chains: 5 X 3

A2: Depth Jumps: 5 X 5

The ...

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Here we did 9 sets of 1 rep with an 8 second isometric hold pressing hard into the bars. The key here is press t...

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A great way to not only test your grip strength but also see if you're overtraining is by using a dynamometer. O...

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With all the competition at USI lately, we finally put up a record board.

Let the games begin.

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Teddy K. smashes the old record by 30 pounds.

http://urbanstrengthinstitu... We've been trying to train more frequently recently so we're splitting up the program more. Today was arm day.

A...

Level 5 is the final phase of Endurance Machine. Here's jiu-jitsu competitor David Mazzocco from Gracie Barra Chicago going through the circuit.

http://urbanstrengthinstitu... Paul Anderson popularized the squat off pins. This is a great lift since you're starting concentrically with no s...

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Does Certified make you Qualified? Casual conversation on a very important topic.

http://urbanstrengthinstitu... Cliff Hagerman, jiu jitsu instructor and competitor, muay thai competitor, and mms athlete, gives a great testimo...

http://urbanstrengthinstitu... Eddie goes for 140 pound rope pull for the USI record. Pull it rather easily, so then goes up to 150 pounds.

Thi...

http://urbanstrengthinstitu... Dips with chains adds accommodating resistance. As you come up from the bottom position more links of the chain c...

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Jiu-Jitsu competitor Narcis Mujkic

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To develop exceptional grip and forearm strength you ...

http://urbanstrengthinstitu... Kevin pulls an easy 380 pounds. Up from roughly 185.

405 is just around the corner.

http://urbanstrengthinstitu... I first saw the Jack Hammer in a video of olympic weight lifting coach Pierre Roy using it with one of his athlet...

http://urbanstrengthinstitu... Sol took 1st place at the IBJJF Chicago tournament of August 2011 as a blue belt.

He is now a jiu-jitsu purple b...

http://urbanstrengthinstitu... Karate black belt, Muay Thai instructor, and Jiu-Jitsu practitioner Jim Glasgow killing it at USI.

This is the l...

http://urbanstrengthinstitu... For anyone that has ever trained at USI, you're appreciated.

http://urbanstrengthinstitu... BJJ purple belt Fransisco "The Hulk" Mendoza tries out USI's Atlantis Gripper for the first time.

One of many gr...

The day after Sol takes first at the IBJJF tournament he's right back to training at USI.

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We got the plastic skids and can finally push the Prowler inside.

This is a great core exercise that focus on two main jobs. Abdominal bracing and anti-rotation.

Here's a killer arms circuit that will ad mass quickly.

Different rep ranges, different angles, different positions of flexion all yield to better...

Jiu Jitsu purple belt Cliff Hagerman attempting a "No Legs" Rope Climb.

One of the toughest elbow flexion and grip exercises you can do.

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One killer rotational core exercise.

If you're a wrestler, judo, or jiu jitsu practitioner, this is a great rotational core exercise that works gr...

Here's a training session one of my jiu-jitsu athletes did (purple belt Haris Usanovic).

He has a minor knee injury so we've been going through ma...

This is a great yet uncommon bicep and forearm exercise.

The objective is to curl a weight you couldn't do many reps with if your arm was pronate...

Here's a few great split squat variations.

These are very beneficial unilateral exercises because not only are prime movers working but stabilize...

Here's a good example of relative strength, which is strength respective of one's body weight. You have to be strong for your size in order to be a...

Lately, we've been experimenting with conditioning using a Polar Heart Rate Monitor.

This allows us to base things off of the physiology of what's...

This is one of my favorite isolated triceps exercises that will produce some serious mass.

The chains allow you to use less bar weight, which does...

http://www.usichicago.com Here's an ab exercise I stumbled upon just messing around that is a true killer. This will light up your abs big time. Be...

http://urbanstrengthinstitu... Here's some great exercises that build tremendous forearm size and strength along with one of the hardest pull up...