Cave Strong-quarterly strength & work capacity tests for July 12

Bodyweight tests are run for ten minutes, with very strict form. When target number of reps is achieved with only bodyweight their next test will be done weighted. general warm up (10 minutes) rotation push ups x 20 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps Adex maceContinue reading “Cave Strong-quarterly strength & work capacity tests for July 12”

Two myths that can sabotage your training without you realizing it

uchYou train hard, eat clean, get enough sleep so you should be doing great, right? Not always! Let’s look a little closer at why performance is not improving. Myth #1–I can take several  weeks off and come back as strong as before. Usually upon returning to the gym I hear people say things  like, “I can’tContinue reading “Two myths that can sabotage your training without you realizing it”

Cave Strong-quarterly strength & work capacity tests for July 10 & 11

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given. generalContinue reading “Cave Strong-quarterly strength & work capacity tests for July 10 & 11”

Force of will–the missing link

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.” –Vince Lombardi People are prone to quit every worthwhile thing that requires consistent effort. “When the going gets tough, the tough get going.” was a very popular phrase as IContinue reading “Force of will–the missing link”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) clock push ups x twice around the clock Adex mace BTN stretch x 60 seconds each side sandbag BTN walking lunges x 100 feet tuck jumps x 10 reps specific warm up (5 minutes) back squats set up and light reps strength (20 minutes) back squats x 8/8/8 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-Quarterly strength & work capacity tests July 10-22, 2017

Starting next Monday we will be testing five different barbell lifts and two bodyweight exercises. Testing will involve 10-minute tests, 3 RM tests, and as needed 1RM. Technique must be correct  for reps to count!  

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rear bear crawls x 100 feet resistance band archer pulls x 25/25 reps resistance band Sumo high pulls x 20 reps Zercher sandbag cleans x 10 reps specific warm up (5 minutes) squat cleans set up and light reps strength (20 minutes) squat cleans x 6/6/6/6 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10  minutes) Adex club long cycle swipes x 25 reps Adex club side cleans x 50 reps drop, rock, & push x 10 reps (learned from Sincere Hogan) dumbbell push press x 10/10 reps specific warm up (5 minutes) push press set up and light reps strength (20 minutes) push press xContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Adex club barbarian pull overs x 30 reps traveling broad jumps x 100 feet windshield wipers x 20 reps isometric pull x max. effort x 1/1/1 specific warm up (5 minutes) deadlifts set up and light reps strength (20 minutes) deadlifts x 7/7/7/7 reps conditioning/accessory work (2 rounds) Romanian deadliftsContinue reading “Cave Strong-training of the day (TOD)”