Cave Strong-quarterly strength & work capacity test #9 & #10

General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test

rest as needed
specific warm up (5 minutes)

sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**


Every day you get to make that choice.

You can choose to be weak or choose to be strong.

Being weak takes no effort, but it has serious consequences down the line.

As you sit on your butt all day, your body is falling apart.

Here’s just a few ways that happens:

  • “You burn fewer calories. This makes you more likely to gain weight.
  • You may lose muscle strength and endurance, because you are not using your muscles as much
  • Your bones may get weaker and lose some mineral content”
  • Read the full article here

Being strong takes work, lots of it! Plus the work has to be done consistently over the years.

I have been blessed with 70 years on this planet and I have chosen to be strong day after day. I am determined to be lifelong strong!

I did a lot of manual labor in my life and it helped make strong. Now my training keeps me strong.

My first job outside of working in a diner when I was a teen was being a mud tender for a hard-working masonry crew, like the photo above. Manual labor is a whole different world from what most people know nowadays.

I lifted, carried, pushed or pulled all kinds of heavy stuff in my construction and truck driving years.

As the years passed I decided to age ruthlessly. I refused to be weak at any age!

You have to decide every day to be weak or strong. What will you choose?

Cave Strong-training of the day (TOD) #602

general warm up (15 minutes)

jumping jacks x 50 reps

mountain climbers x 100 reps

kettlebell cleans x 12/12 reps

kettlebell goblet squats x 20 reps

specific warm up (5 minutes)

CrossCore recline rows set up and light practice

strength (20 minutes)

CrossCore recline rows x 5 reps x 4 sets

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

Fat Gripz dumbbell rows x 10/10 reps

Cave Strong-training of the day (TOD) #601

general warm up (15 minutes)

weight plate overhead carry x 100 feet

sandbag shouldering x 12/12 reps

Zercher sandbag squats x 15 reps

resistance band baseball swings x 15/15 reps

specific warm up (5 minutes)

muti-directional sled pulls set up and lightpractice

strength (2 rounds)

one round = pull 50 feet in each direction

front, left side lateral, right side lateral, & rear

conditioning/accessory work (2 rounds )

bandido squat jumps x 15 reps

pause supermans x 15 reps

hollow rocks x 15 reps


I am definitely a fan of grip training. Ever since I first found Jedd Johnson online I have been intrigued with grip training.

However, having a strong grip alone won’t build the total strength of your forearms, wrists, and hands.

One of the numerous ways to enhance your forearm and hand strength is extension work.

Here’s a simple exercise you can do and it doesn’t require any fancy expensive equipment.

Sometimes people are very rigid in their thinking and refuse to investigate other types of exercises than what they always do.

Don’t be that guy!

I don’t make any money if you buy these, I just know how good they are for you.

We have many ways of training the hands and forearms at the Cave.

Come on in for a free week of classes.

Call or text me (941)228-8341 to schedule

Cave Strong-training of the day (TOD) #600

Wow! Another milestone is being hit right now. This is our 600th TOD since we started counting. There many before that, but I have no idea how many.

general warm up (15 minutes)

kettlebell figure 8’s to hold x 25 reps

resistance band suitcase deadlifts x 20 reps

Grinder Kord recline rows x 20 reps

barbarian walking lunges x 100 feet

Sanddune plyo pushups x 15 reps

specific warm up (5 minutes)

wheel barrow push set up and light reps

note: make sure the tire is pumped up all the way

strength (5 rounds)

heavy wheel barrow push x 50 feet

conditioning/accessory work (2 rounds)

Fat Grip dumbbell rows x 5/5 reps

grappler twists x 20 reps

weighted pull ups x 5 reps


It’s been said, “If you don’t have time to warm up, you don’t have time to train.”

I agree because I have personally seen and felt what can happen  if you don’t warm up or don’t warm up enough. Looking back at the tendon injuries I had in the past, I will always stree the importance of warming up. Those injuries would probably have been prevented.

Let’s take a look

In this warm up you’ll see several different types of equipment being used”

  • resistance bands
  • Sanddune
  • Adex Arc (short mace)
  • Strongman axle bar
  • pullup bar

If you need help with any of this send me a text or call at (941)228-8341

Our general warm ups take about 15 minutes followed by 5 minutes of specific warm up.

They “prime” your central nervous system before the heavier and more intense workout begins. This helps reduce the chance of injuries.

If you want to learn right shoot me a text or call (941)228-8341 to schedule a free week of workouts.


Many years ago I attended U.S. Army Air Assault School. One of the many things I learned there was how to rapell from a helicopter.

One thing they stressed was bounding back away from the helicopter’s skid, which you stand on before rapelling.

Sometimes you hear a clunk sound when a soldier didn’t execute his technique and ended hitting his head on the skid.

It doesn’t necessarily mean he got injured, but he knows he better get it right next time.

No room for slop!

Technique matters a lot.

The same goes for training in the gym.

You can do a barbell clean incorrectly and you’ll hear or feel a clunk as it hits you under the chin.

Another example is swinging a mace or club and misjudging your clearance and hitting yourself in the head.

Once again neither of these examples means you should just give up and quit.

So you made a mistake, big deal, nobody died.

So suck it up and move on. Just do it right next time.

Years ago John Maxwell wrote a book called “Failing Forward”.

I always like that title and philosophy.

You’re human and humans make mistakes.

Learn from them and do your best not to repeat them.

One of the best ways learn and train is to have an experienced coach.

A second set of eyeballs on your technique makes a big difference.

Call or text me at (941)228-8341 to get your free week of training.


I have been blessed to attend of the Super Human Training Workshops taught by Bud Jeffries at Laurel Blackburn’s gym in Tallahassee, FL. Noah Jeffries demonstrated numerous exercises along side his Dad.

There were a number of very credible presenters there like Logan Cristopher, Eric Guttmann, Dru Patrick, and Ryan J. Pitts. Some very cool athletes and coaches were there too, Adrienne Harvey, Melany Schoenfeld, Matti Marzel to name a few.

Bud did a very comprehensive presentation on isometrics.

Here are a few videos from from it.

Bud inspired us years ago to do isometrics and these workshops reinforced it even more.

There are many benfits from isometrics. Here’s a great article on what they are

We use isomentrics at least once every week at the Cave.

You will be surpised how effective they are.

Come check out what we do with a free week of trial workouts.

Shoot me a text to schedule okay?

Frank DiMeo (941)228-8341

Cave Strong-training of the day (TOD) #599

general warm up (15 minutes)

rotation push ups x 20 reps

alternating leg lifts x 30 reps

dumbbell hang power snatches x 10/10 reps

barbarian squats x 15 reps

crunches x 25 reps

specific warm up (5 minutes)

dead-stop bench press set up and light practice

strength (20 minutes)

dead-stop bench press x 3 reps x 6 sets

conditioning/accessory work (2 rounds)

barbell pull over press x 7 reps

dips x 7 reps

weight stack push downs x 7 reps

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