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Legendary Powerlifter, Ed Coan (left) and myself (right) at Coach Coan’s Powerlifting Seminar.

Here at the Cave we continuously strive to bring you the very best training we possibly can. We learn from the best coaches/athletes  around so we can help you achieve your goals.

When you see this sign, drive through to the back parking lot!

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general warm up (10 minutes)

weight plate orbits x 20 reps

sandbag shouldering x 10/10 reps

tin mans x 100 feet

sandbag Zercher cleans x 10 reps

resistance band slow pull a parts x 50 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 10 reps

kettlebell goblet squats x 15 reps

sledge hammer strikes x 20 reps

 

 

 

 

 

 

general warm up (10 minutes)

bear crawls x 100 feet

Adex mace barbarian split squats x 10/10 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

resistance band archer pulls x 25/25 reps

specific warm up (5 minutes)

dip/strict pull up superset practice

strength (5 supersets)

one superset = dips x 7 reps + strict pull ups x 5 reps

conditioning/accessory work (3 rounds)

Sanddune sprints x 30 seconds

Sanddune push ups (on fists) x 10 reps

 

 

 

 

After several decades of training people in martial arts, the military, and strength & fitness I have seen some very predictable patterns of behavior in people.

Some have been incredibly rewarding and positive, but some are anything but that.

While no one likes to be called a quitter, people quit good things all the time.

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Very few ever have the guts to just admit they are quitting, usually they just start fading away.

  • they miss training more frequently
  • they always seem to be hurt in some way
  • everything else is a priority except training

I could go on, but you get the point.

Don’t be that guy or gal!

Quarterly strength & work capacity tests  Jan. 1-12, 2018

Iron Brotherhood Weightlifting Club meeting Jan. 6, 2018

Cave family outing to the Sarasota Highland Games Jan 27, 2018

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace grave diggers x 15/15 reps

recline rope climbs x 5

Adex club mills x 30 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

kettlebell pull overs with isometric leg lift x 10 reps

elevated push ups x 15 reps

weighted step ups x 20 reps

 

 

general warm up (10 minutes)

Sanddune Power walks x 100 reps

resistance suitcase deadlifts x 20 reps

push ups x 25 reps

jumping jacks x 50 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

1 arm farmers walks x 200 feet

sandbag BTN good mornings x 20 reps

 

 

 

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

plyo push ups x 15 reps

traveling broad jumps x 100 feet

strict dumbbell press x 10/10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Adex club long cycle swipes x 25 reps

Neuro Grip plank x max. hold time x 1