September 2021 – The Cave

Cave Strong-quarterly strength & work capacity tests #3 & #4 General warm up (10 minutes) resistance band pull a parts x 50 reps resistance band vertical pull a parts x 30 reps Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5Continue reading

Cave Strong-quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 50 reps Sanddune jumps x 12 reps Sanddune push ups x 15 reps Adex club barbarian pull overs x 25 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadliftContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”

how to keep getting PR’s

Well, the first thing is to know the difference between working out and training. Working is usually an experience, a temporary high. Yes, you can break a good sweat and end as a heap on the floor afterwards, if that is all you want. Training on the other hand is a program designed with specificContinue reading “how to keep getting PR’s”

She’s working on being lifelong strong

We nicknamed her “Tenacious” quite a while ago. She lives up to her name every time she comes to the Cave to train.

Make excuses or make progress

The good news is you get to choose. The bad news is you get to choose. You can’t have both, so choose wisely!

Cave Strong-training of the day (TOD) #723

general warmup (15 minutes) overhead weight plate carry x 100 feet weight plate orbits x 10/10 reps weight plate strict front raises x 15 reps Sanddune power steps x 50 reps specific warmup (5 minutes) Hi/Lo sled sprint/pullup set up and light practice strength (4 rounds) one round= Hi/Lo sled sprint x 100 feet +Continue reading “Cave Strong-training of the day (TOD) #723”

Cave Strong-training of the day (TOD) #722

general warmup (15 minutes) barbarian walking lunges x 100 feet inch worms x 50 feet Grinder Kord reverse flys x 15 reps dumbbell pull overs x 12 reps alternating leg lifts x 20 reps specific warmup (5 minutes) recline bar rows/bench dips set up and practice strength (6 supersets) one superset = recline bar rowsContinue reading “Cave Strong-training of the day (TOD) #722”

how to make sled pulls more effective without heavy loads

I love doing sled work! I mean, who doesn’t? We do all kinds of sled pulls and pushes at the Cave. Don’t let the title fool you. We do very heavy sled work, but there are other ways to get strong with sleds. I got some great insights about sleds studying of one Louie Simmons’Continue reading “how to make sled pulls more effective without heavy loads”

Cave Strong-training of the day (TOD) #721

general warmup (15 minutes) kettlebell walking swings x 100 feet traveling broad jumps x 100 feet kettlebell seated twists x 20 reps strict pullups x 8 reps dislocates x 10 reps specific warmup (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 4 reps x 6 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #721”

Yup, we’re going back to the Tampa Bay Strongman Classic

If you’ve never been to a live Strongman competition, you are missing out! We are blessed and psyched to help sponsor this great local event again. Every year we ge to meet some of the strongest and most fit people around, plus we get to watch all the grueling events up close. Many people stopContinue reading “Yup, we’re going back to the Tampa Bay Strongman Classic”