As it looks right now we are in the path of Tropical Strom Elsa, which should hit Tuesday around 2 pm. The morning classes are still on the schedule for tomorrow, but text or call me before you drive to the Cave at (941)228-8341. Classes might be cancelled on very short notice depending on theContinue reading “Schedule subject to rapid change due to the tropical storm”
Author Archives: ironcave1
Coach Johnny Parker gets results
A couple of years ago I was blessed to be invited for lunch with former NFL Strength Coach, Johnny Parker, and a group of local coaches. My buddy, Rich Lansky, had arranged this unprecedented event. Coach Parker had been a Strength Coach for four different winning NFL teams. He taught us many things thatContinue reading “Coach Johnny Parker gets results”
Cave Strong-training of the day (TOD) #691
general warmup (15 minutes) pushups x 35 reps situps x 25 reps strict pullups x 10 reps side shuffles x 200 feet 1 legged hops x 100 feet specific warmup (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 5 reps x 5 sets conditioning/accessory work (2 rounds) sandbagContinue reading “Cave Strong-training of the day (TOD) #691”
Cave Strong workshop this summer
The date is not set yet, but follow this blog by email and you’ll get the first announcement . As most of you know I have trained people for several decades. Over the years I have continuously kept learning what worked best and dumped everything that didn’t deliver solid results. I have learned from greatContinue reading “Cave Strong workshop this summer”
Cave Strong-training of the day (TOD) #690
general warmup (15 minutes) recline rope climb x 5 reps Power Wheel rollouts x 10 reps Bulgarian bag 360’s x 15/15 reps traveling broad jumps x 100 feet specific warmup (5 minutes) strength (5 supersets) one superset = pushups x 10 reps + dips x 5 reps conditioning/accessory work (1 round) alternating leg lifts xContinue reading “Cave Strong-training of the day (TOD) #690”
Cave Strong-training of the day (TOD) #689
general warmup (15 minutes) kettlebell figure 8’s to hold x 25 reps resistance band vertical pull a parts x 35 reps resistance band 1 hand pause face pulls x 10/10 reps medicine ball chest pass x 10 reps sledge strikes x 12/12 reps specific warmup (5 minutes) dumbbell push press set up and light practiceContinue reading “Cave Strong-training of the day (TOD) #689”
the best school I ever failed
Yikes! Who would post something like that? I mean you get your butt kicked and tell everyone about how you failed. Absolutely! You see, when you attend a very high level school everyone doesn’t make it. This school was Jump Master School at Fort Bragg. The grading there was extremely tough, right down to theContinue reading “the best school I ever failed”
Cave Strong-training of the day (TOD) #688
general warmup (15 minutes) clock pushups x twice around the clock 45 to 90 degree leg lifts x 20 reps resistance band pull a parts x 50 reps Sanddune plyo pushups x 10 reps specific warmup (5 minutes) dumbbell bench press set up and light practice strength (20 minutes) dumbbell bench press x 8 repsContinue reading “Cave Strong-training of the day (TOD) #688”
Cave Strong-training of the day (TOD) #687
general warmup (15 minutes) weight plate orbits x 15/15 reps bear hug keg squats x 5 reps Sanddune jumps x 10 reps tappers x 7/7 reps pinch grip isometric weight plate hold x 30/30 seconds specific warmup (5 minutes) Atlas stone gravity-breakers set up and practice strength (20 minutes) Atlas stone gravity-breakers x 3 repsContinue reading “Cave Strong-training of the day (TOD) #687”
What 100% effort looks like
Seth, aka Ichiban, was nervous about this test but gave his total effort to make this max weight sled push. This was 5.9 times his bodyweight
The Cave 