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On May 27, the Cave became history and is gone forever

After almost 12 years of putting my heart into building and running the Cave, the time has come to say goodbye.

My recommendation is for people to go back to the beginning of our training and start

working your way back up through our over 800 TOD’s.

That should take you a few years.

I will still be sending out training tips by email several times each week even after the Cave closes.

Get on the email list here

I also recommend that you grab a copy of my book, The Cave Strong Method, that chronicles how we trained so effectively over the years.

Get your copy here

I am pivoting to a fully mobile Mace Fit program now.

Thanks for being on this strength journey with me!

pullups, dips, & weights

It’s a great day to get stronger.

One of my favorite “quick & dirty” workouts is:

warmup with Mace Fit

thick handle trap bar deadlifts

strict pullups (sometimes I will do dips instead)

finish with Mace Fit & pushups

This takes about 30 minutes.

Being able to lifts big weights is important, but being able to move your body is just as important.

Just watch Steven Coyne’s training on Instagram sometime.

He is an extremely well-rounded athlete who uses lots of weight and bodyweight.

On the other hand I have seen people who could lift massive weights but struggled to a pullup.

Ed Coan aka The Goat said to get strong all over at the Powerlifting Seminar I attended in 2016.

Don’t limit yourself through small thinking.

Remember if you over specialize you’ll get really good at that one thing.

It takes much more than that to handle life.

Coach D

Hand health tip

I bet you love to lift heavy stuff or swing heavy clubs, I sure do.

You can develop a killer grip with heavy deadlifts, farmers walks, etc.

A strong grip is essential to lifting heavy.

Pavel Tsatsouline used to say “If you can’t hold it, you can’t lift it.”

Heavy barbells, dumbbells and steel clubs all require a strong grip.

But if it’s always grip, grip, grip you could be actually harming your hands.

Think about it this way.

If you always did curls but never did any tricep work how balanced would your strength be?

The same thing goes for leg training.

You probably do hamstring curls and leg extensions, right?

So why when it comes to our hands do we only work in one direction?

Here’s the tip: do hand extensor exercises too.

One of my favorites is using Iron Mind finger bands to do finger extexnsions with.

In fact, I was just did some before writing this email.

Google the health benefits of hand extensor exercises sometime.

Today is a good day to start strengthening those muscles.

Check it out for yourself.

I’m going to do some more of my extensor exercises right after I send this email out.

Coach D

staying strong while traveling

Wow! I just got back from a whirlwind trip to New England.

It was a great trip but training options were very limited.

No barbells

No kettlebells

No mace & clubs

So what can you do?

Most hotels have some sort of fitness center.

Sometimes they just have a machine and a treadmill.

Other times they have some dumbbells.

Some have swimming pools.

They all have stairs.

Do a good recon and see what’s available.

Use whatever is there.

Remember you always have bodyweight exercises.

When you are at a rest area you have tree branches for pullups and picnic tables for dips

and stepups.

I’ve even used newspaper stands for dips.

Get creative with basic exercises.

Like our friend and fellow coach, Christine Rosi says, “No gym required.”

No excuses!

Coach D

Weakness invites aggression

Yes, we are training on Memorial Day.

One of the best ways to serve your country is by staying strong and healthy.

You never know when disaster might strike.

We can’t control things like earthquakes and tornados.

Only the Lord can.

I know this for sure that a week nation will not be a free nation.

The strength of the citizens is the strength of the nation.

Just look at Ukraine.

They are strong people fighting a much larger enemy and kicking their butts.

Strength matters!

Our new outdoor Mace Fit classes start tomorrow

We will be slinging steel at Urfer Family Park on Monday, Wednesday, and Friday at 8:45 am.

The classes will be free while we wait for the official notification from the county.

Tips are appreciated but not required.

All pour paperwork was submiited about a month ago.

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