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Zach Filer

@oldcountrystrong

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2864

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Lead Functional Fitness Coach
for @westsidebarbellofficial
:🏴‍☠️:🏴‍☠️:🏴‍☠️:
@conjugate.tactical.training
@rebellionjjandbarbell

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I’m just trying to stay useful for this next generation…

These kids are straight up Dogs

#ConjugateMethod #Nogi #Wrestling #Bjj #grappling by @oldcountrystrong

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7 months ago

We’re proud to officially welcome Zach Filer @oldcountrystrong to the Westside Barbell team as our Lead Functional Fitness Strength Coach.

Zach leads our functional fitness programming and is the coach behind the Competitor Pipeline, a 12-week program and course for competitive functional fitness athletes and coaches.

Welcome to Westside, Zach.

Head to our story to meet Zach and explore the program.

#westsidebarbell #functionalfitnesstraining #crossfit #hyrox #conjugate by @oldcountrystrong

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16 days ago

To quote @jeffmartone, “Functional Movement, is Functional Movement.”

And every now and then, that may involve being short on time and just knocking out some stones before dinner.

#ConjugateMethod #nogi #grappling #functionalfitness #bjj by @oldcountrystrong

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6 days ago

The big debate on the use of different implements in your training is always an interesting one.

And one of the movement that usually ends up in there is the Goblet Squat (well Kettlebells In general most of the time).

And that’s something we intended to start tackling more in-depth. But for today we’re just gonna hit some high notes on this.

So yes, this athlete also trains with barbells, dumbbells, speciality bars and other unique equipment in his program. But he does also do a lot of kettlebell work.

Those other strength factors have helped him be able to rep out a 132 pound bell like this in sets. But he also had to start with a smaller bell as well to create the tension and strength demands to meet keeping this bell in position.

The benefits of this include:

Greater demand of tension controlling this load while squatting. This has also been fortified by all of his carry work.

The ability to recruit the upper back to a great degree due to where the mass of the bell is pulling him.

And lastly, there is the LARGE degree of anterior loading he’s dealing with as the weight itself is not secured on his structure.

We can dive in deep on all of that, but the point of today is to actually get the lift into your training. It doesn’t replace heavier squatting but it’s here to help fortify position for a hardy display of overall durability.

#ConjugateMethod #kettlebellworkout #kettlebells #functionalfitness #grappling by @oldcountrystrong

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7 days ago

@danteleonjj closing out his full-body dynamic-effort day at Westside Barbell.

These are a selection of some of the exercises done after our main movements to finish the workout.

• Safety squat bar walks with kettlebells
• Dumbbell floor presses
• Rogue Texas Star sandbag get-ups
• Low rows with MAG grips
• Plyo swing jumps

Short highlights from the session.

-Tom

#JiuJitsu #westsidebarbell #Grappling #conjugatemethod by @oldcountrystrong

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10 days ago

Ever think about what a return to training week look like after a big event?

Well it’s a whole lot of business as usual but at VARIED intensities.

#ConjugateMethod #jump #sprint #CrossFit #ImJustHereSoIdontGetFined by @oldcountrystrong

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14 days ago

The man knows how to give an Intro…

Spending so much time on the road it really does feel good to come back to a place that is like home. Even if that home isn’t where I usually live.

A big part of that is getting to spend time with the guy that mentored me most of my adult life in Jeff Martone.

But that’s not the only thing, camp brings a collection of professional together that feels like a family. Then we get to spend our time there sharing our experience and knowledge with people from all over welcoming them into that same family vibe that makes @powermonkeycamp so special.

I even got a surprise visit from one of best friends and partner in @conjugate.tactical

So he got to see where I disappear to twice a year in the woods of Tennessee and everyone there got to meet the guy I disappear with on the road as well.

If you’ve been looking for that same kind of family experience that you get to walk away from as a better coach and athlete. Get to Power Monkey, @davedurante and @sadieann have built something really special there.

#RoadDog #coaching #kettlebells #conjugate #mentorship by @oldcountrystrong

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18 days ago

The kettlebell station at Camp is about so much more than a single kettlebell swing.

World-class coaching on kettlebells led by the best in the industry, all here, at camp.

Come see for yourself this spring! by @oldcountrystrong

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21 days ago

“For Those Who Do What Others Won’t” @westsidebarbellathletes

5 Sets:

6 x Alt. Circus DB Snatches
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Rest 20 Secs
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3-5 x Viper Press Banded to the Rear
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Rest 20 Secs
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3 x Wtd. Box Jump
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2 x Seated Broad Jump to Box

Rest 1 Minute Between Sets

#Conjugate #CrossTraining #CrossFit #ConjugateStrong #jump by @oldcountrystrong

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a month ago

When we get the question on sled variations the answer can be really straight forward on just getting in more basic sled pulls for increased GPP.

But there is always a time and place to change things up a bit.

Here are two examples of using the above sled setups for some additional conditioning.

A) Every 2 Minutes for 10 Minutes (5 sets) perform the following

Overhead Sled Pull Down
Reverse Sled Drag Back

Or

B) 7 Rounds of the same series, with no rest, completed for time

While using the same setup on both. You will use very different sled weights between the two conditioning pieces. Also by dragging the sled down and then pulling it back you’ll have your sled set for the next round to help keep down on resetting between efforts.

What weight you use and which series you choose is up to you.

#conjugatemethod #conditioning #crossfit #bjj #wrestling by @oldcountrystrong

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a month ago

This one definitely hits back…

3-4 Sets:

30 Sec ATP Kettlebell March with Bands supporting Chains
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3 × 1 Press with Pause on top of Rep every 10 sec (3 reps)
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30 Second Hold Over Head Hold (No March)
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3 × 1 Press with Pause on top of Rep every 10 sec (3 reps)
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30 Sec ATP Kettlebell March with Bands supporting Chains

*Each full set lasts 2:30
*Rest 60-120 seconds between sets depending on weight

#kettlebells #conjugatemethod #jiujitsulife #conditioning #crossfit by @oldcountrystrong

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a month ago

Train with the Team

#ConjugateMethod #Grappling #NoGi #CrossFit #bjj by @oldcountrystrong

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a month ago