Happy New Year!

You might have stayed up way too late or have a hangover,

but it’s a new day, a new year, and a new decade anyhow.

Time to get cranking on those workouts!

Hopefully you kept a training journal last year so you know what your starting point is now.

What you don’t have one?

Just punch yourself in the face and go get one. The journal is one of the most important pieces of equipment you’ll need all year.

Not having a journal is like playing football with no goal posts, everyone runs around and sweats a lot but the have no idea of where they really are.

All joking aside, it’s important to establish your starting point for this year.

At my gym, The Cave, training journals are required and we use them along with our quarterly strength and work capacity tests to track everyone’s progress. Our testing system is tough and it shows me as a coach two things:

1) How each athlete is progressing

2) What I need to coach better on

Here’s what we test on every 3 months:

bench press


back squat

squat clean

push press



steel mace

steel club

sled push

This way I get a good solid look at each person’s overall performance.

I don’t just want to get people strong, I want them, to be able to move well.

Do what works best for you.

Until next time,

Coach D (941)228-8341

Published by ironcave1

I was the owner of the Cave, a strength-based, veteran-owned, unconventional coaching facility, which closed on May 31, 2022 after almost 12 years. My full focus is now on bringing our steelclub and mace training called Mace Fit out to the public. Follow us at http://macefit.com and @2slingsteel.

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