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 specific intent to achieve desired goals over time.

In Mace Fit® we train.

In Cave Strong we train.

Both of our training programs are covered under our Quarterly Strength & Work Capacity Tests.

Every three months our athletes go through a battery of ten tests.

The tests are standardized and work from the training journals of each person.

(Training journals are required at the Cave to be a participant in the testing cycles.)

Here’s a brief look at what we test–

bench press



push press

squat clean

strict pullups


300’s (mace)

long cycles (clubs)

max. sled push

Seven of these are broken down further into three types of tests depending on the last cycle’s test results.

This testing system has been reliable for over 11 years at my gym.

It gets ongoing results.

It just works.

Things that are not tested never improve.

Set up your own tests if you want to get better at what you do.

Out for now,

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 and @2slingsteel.

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