Monthly Archives: April 2018

Cave Strong-quarterly strength & work capacity tests #3 & #4

make-up tests General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note:  no conditioning/accessory work during tests**

Our monthly men’s strength club meeting: Iron Brotherhood

 

Cave Strong-quarterly strength & work capacity test #9

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     **Note: Continue reading “Cave Strong-quarterly strength & work capacity test #9”

How to keep overhead from killing your small gym

I used to run very large martial arts classes, up to about 100 people at once. Over they years, I found it was much better to work with smaller groups better coach to client ratio means more quality instruction safety is improved results are better less overhead When I transitioned to the strength and fitnessContinue reading “How to keep overhead from killing your small gym”

Cave Strong-quarterly strength & work capacity tests #7 & #8

General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club  mills x 20  rep Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) Adex mace test **Note:  no conditioning/accessory work during tests**

Cave Strong-quarterly strength & work capacity tests #5 & #6

General warm up (10 minutes) Sanddune  power steps x 50 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up (5 minutes) dips test **Note:  noContinue reading “Cave Strong-quarterly strength & work capacity tests #5 & #6”

Cave Strong-quarterly strength & work capacity tests #3 & #4

General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note:  no conditioning/accessory work during tests**

Change: a love/hate relationship in fitness

Many people want changes made, but most refuse to change themselves. Why is that? Simple, change requires a few things that people often are resistant to: a realistic grasp of what the current problem areas are a solid plan to make those changes happen more self-discipline more hard work more patience People often sabotage themselvesContinue reading “Change: a love/hate relationship in fitness”