Monthly Archives: May 2017

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rear bear crawls x 100 feet alternating leg lifts x 40 reps sprawls x 20 reps Adex mace 360’s x 30 reps specific warm up (5 minutes) sandbag complex set up and light practice strength (sandbag complex x 2 rounds) shouldering x 10/10 reps Zercher cleans x 10 reps BTNContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) kettlebell swings x 30 reps Adex club pull overs x 30 reps Zercher sandbag squats x 10 reps Strongman log cleans x 10 reps specific warm up (5 minutes) triple tire flip and rear drag** set up and light practice strength (20 minutes) triple tire flip and rear drag** x 1/1/1/1 **dragContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong- training of the day (TOD)

general warm up (10 minutes) Adex club alternating barbarian lunges x 20 reps Battling Ropes x 100 waves Adex mace 360’s x 30 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) thick bar Pendlay rows set up and light reps strength (20 minutes) thick bar Pendlay rows x 5/5/5/5/5 reps conditioning/accessoryContinue reading “Cave Strong- training of the day (TOD)”

The date has changed for our event— “Steel Drums, Steel Clubs, & Maces”

The new date is June 10, 2017 There is also something not previously announced: The founder of Adex steel clubs & maces, as well as my coach, Don Giafardino will be holding a training workshop at the Cave that day, before we have the competition. After that, we break out the Jamaican food and live ReggaeContinue reading “The date has changed for our event— “Steel Drums, Steel Clubs, & Maces””

How strong can you get with maces and clubs?

In this simple, outdoor setting this guy works up to 50kg for reps with gadas (maces). That amount of weight on a barbell is no big deal, but when you are swinging it around your head, it’s almost impossible. It can be done though, watch this guy in action!

Cave Strong-training of the day (TOD)

general warm up (10 minutes) bear crawls x 100 feet alternating leg lifts x 40 reps resistance band push ups  x 15 reps kettlebell pull overs with isometric leg lift x 15 reps medicine ball chest passes x 10 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes)Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) pull a parts x 100 reps mountain climbers x 100 reps Adex club side cleans x 30 reps Adex mace “10-to-2” x 30 reps specific warm up (5 minutes) Burgener drills muscle cleans x 10 reps clean complex set up and light reps strength (20 minutes) clean complex — dip cleans x 3/3/3Continue reading “Cave Strong-training of the day (TOD)”

Answer to a question I got tonight

At the Cave, I do my utmost to provide the most effective training that I can. However, what people do when they are not there can sabotage all their hard work. I advise people to do several simple things, besides training consistently: get plenty of sleep eat plenty of high quality protein, fats, & carbsContinue reading “Answer to a question I got tonight”

More details on our “unofficial” steel club & mace competition on June 24**

The excitement about this event is building, and for good reason. This will be the very first competition like this in our city. As many of you know, the steel club and mace revolution is spreading like wildfire and we are blessed to be able to introduce this type of training to our are! **DateContinue reading “More details on our “unofficial” steel club & mace competition on June 24**”