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!


A measured amount of confidence is a good thing but an over-sized ego is not.
It takes a lot of maturity and wisdom, along with a solid work ethic to make progress over the long haul.
If you are training alongside someone who can pull 100lb more than you, that doesn’t automatically mean you should be able to do it or that you are entitled to that level of strength at this time.
You just haven’t earned it yet.

When you have put in the same amount of work as that person, you will be a lot closer to doing similar things. However, he still might always out lift you so just deal with it.

Trying to duplicate a superior lifter’s accomplishments when you haven’t “paid your dues” is a sure way to get injured. Be humble enough to be coached and consistently work hard on what he tells you.

I heard it said a while ago, “That when all else fails, do what your coach told you to do in the first place.”

It’s not rocket science:

  • Work on your basic lifts
  • eat plenty of quality protein, fats, & carbs
  • sleep 7 to 9 hours/night
  • stay hydrated
  • handle life stress well

Don’t waste your time looking for shortcuts, there aren’t any.



JUNE 24 at the Cave

Join us for  steel club & mace training followed by Audrey’s Jamaican food (the best in town) and live Reggae music.

More details will be posted soon!

The strongest people I know advise being strong from every direction, from every angle, and just strong all over.

If you skip rotational strength and just do linear exercises, you are missing out on a lot.

Steel clubs and maces can improve shoulder mobility, grip strength, forearm strength, shoulder stabilization, mid-line stabilization, coordination, and balance. They work your body in places and ways that might not be effectively reached by other types of training.

Does this mean you should abandon barbell training?

Of course not! Just add this to it.

I am an Adex affiliate and I only promote what I use, and I only use what works!
Get a discount on your Adex steel clubs and maces by using the code fd-1 at checkout

20170413_180348Every quarter we have our strength & work capacity tests Currently there are 5 barbell tests and 2 bodyweight tests.

As a coach, I analyze all the results for each person individually and for the entire group.

This gives me a clear picture of what problem areas we need to work on for the next three months and how to adjust our program design.

If there is the same  problem affecting all the people we test, then the coach (me) needs to do a better job overall and address that issue for the whole group.

If there is a problem with one person in a particular area, then I will tailor specific training for that person to bring up that weak spot.

This help me improve my coaching and it helps them make more progress. I hear Coach Rik Brown talk about that same thing almost every week during his online mace coaching program. He says we help him become a better coach.

I heed his advice!


20170410_153025.jpgMonday & Friday

at 5:30pm

Tues., Wed., & Thurs.

at 10:00am

Get a discount on Adex clubs & maces by using the code fd-1 at checkout right here

Never confuse “working out” with training. Working out or exercising is often to just experience the moment.

Training is focused on progressively working towards specific goals by adjusting certain variables.

If you just want to just  breathe hard, sweat a lot, and flop on the floor when it’s over then this is not for you.


However, if you want to get stronger over weeks, months, and years read on.

You must have good program design and keep a training journal or log book.

Sets, reps, frequency, intensity, volume, etc. all need to be planned out and tracked


There must also be a way to test your progress periodically and compare results.  CIMG0573 00000

This can be achieved through regular competitions or testing at your home gym.

Either way, the results must be measured in some way. This will require a lot more discipline, but that’s how people get strong. It is worth it!


Buffalo Bill carrying a 300lb Hussafel stone