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: no conditioning/accessory work during tests**
Archive for the ‘bodyweight’ Category
Cave Strong-quarterly strength & work capacity tests #5 & #6
Posted: October 17, 2018 in #how to get strong, @airgyms, Adex, Adex exercise clubs, Adex mace, bodyweight, cave strong, cave strong nation, coaching, core exercises, exercise clubs, fitness, How to stay fit, lose weight, motivation, personal training, safe workouts, Sanddune training, semi private training, small group workouts, strength tests, strength training for women, strong abs, tests, the Cave, Uncategorized, unconventional workouts, womens fitnessTags: #motivation, fitness, fitness tests, strength tests, work capacity tests
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Cave Strong-quarterly strength & work capacity tests #3 & #4
Posted: October 16, 2018 in bodyweight, cave strong, cave strong nation, fat loss, lose weight, motivation, pullups, safe workouts, Sanddune training, semi private training, small group workouts, tests, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-ownedTags: #motivation, coaching, fitness, fitness tests, strength tests, success, technique, Underground, work capacity 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**
Training Journals–the secret weapon
Posted: October 15, 2018 in Adex exercise clubs, Adex mace, bodyweight, cave strong, fitness, motivation, Olympic lifts, personal training, powerlifting, safe workouts, semi private training, small group workouts, strength tests, strength training for women, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, coaching, fitness, how to, success, training journals, training log books, Underground
Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying.
How do they know if they are making progress or not?
My current training journal spans over a decade. I know from it what works best for me.
Everyone who trains at the Cave is required to keep a hard copy training journal. That means an old-fashioned notebook and a pen; no one is allowed to use their phone for this.
Each quarter we do nine tests:
- 5 barbell tests
- 2 bodyweight tests
- 1 steel mace test
- 1 steel club test
Note: We use Adex maces & clubs since they are the best I have found
Each athlete’s test is individualized based on their training journal.
This strategy has shown continuous improvement, even for our most advanced athletes.
So get your training journal and get serious about making progress!
Cave Strong-training of the day (TOD)
Posted: June 19, 2018 in #strict pullups, Adex, Adex exercise clubs, Adex mace, bodyweight, cave strong, cave strong nation, coaching, exercise clubs, motivation, pullups, safe training, safe workouts, semi private training, short maces, small group workouts, small gyms, steel clubs & maces, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #airgym, #motivation, fitness, near Siesta Key, the Cave
general warm up (10 minutes)
resistance band pull a parts x 75 reps
Adex mace barbarian squats x 20 reps
Adex club inside mills x 15/15 reps
push ups x 25 reps
specific warmup (5 minutes)
superset practice
strength (4 supersets)
one superset = weighted dips x 7 reps + weighted pull ups x 4 reps
conditioning/accessory work (2 rounds)
Adex club Gama casts x 20 reps
hollow rocks x 15 reps
Cave Strong-training of the day (TOD)
Posted: June 15, 2018 in Adex, Adex exercise clubs, bodyweight, cave strong, cave strong nation, coaching, core exercises, exercise clubs, fat loss, fitness, How to stay fit, lose weight, motivation, personal training, private classes, safe training, safe workouts, Sanddune training, semi private training, small group workouts, small gyms, steel clubs & maces, strong abs, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #airgym, #motivation, fitness, lose weight
general warm up (10 minutes)
weight plate orbits x 20 reps
Jeffries dumbbell star complex x 1
Adex club long cycle lunges x 20 reps
specific warmup (5 minutes)
Grinder Kord ** superset practice
strength (3 supersets)
one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps
** CrossCore style reps
conditioning/accessory work (2 rounds)
Sanddune push ups x 15 reps
double dumbbell rows x 15 reps
Cave Strong-training of the day (TOD)
Posted: May 31, 2018 in Adex exercise clubs, cave strong, cave strong nation, coaching, core exercises, exercise clubs, fitness, health, How to stay fit, lose weight, motivation, physical culture, pullups, safe workouts, small group workouts, small gyms, steel clubs & maces, strength training for women, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-ownedTags: #airgym, #motivation, Adex club training, Pendlay rows, power, strength-building
general warm up (10 minutes)
clock push ups x 3 times around the clock
resistance band archer pulls x 20/20 reps
double Adex club barbarian squats x 15 reps
strict pulls x 10 reps
specific warmup (5 minutes)
thick bar Pendlay rows press set up and practice
strength (20 minutes)
thick bar Pendlay rows x 4 rest pause sets
conditioning/accessory work (3 rounds)
Grinder Kord chain push ups x 10 reps
dumbbell pull overs x 10 reps
Cave Strong-training of the day (TOD)
Posted: May 7, 2018 in Adex, Adex exercise clubs, Battling Ropes, bodyweight, cave strong, cave strong nation, coaching, core exercises, exercise clubs, fitness, lose weight, motivation, power lifting, safe training, semi private training, small group workouts, small gyms, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, coaching, fitness, How to get strong with bodyweight workouts, how to use weights and bodyweight together
general warm up (10 minutes)
Battling Ropes x 100 double waves
Adex club outside mills x 20/20 reps
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
Grinder Kord complex set up and light practice
strength (4 rounds)
Grinder Kord complex
one round=flys/reverse flys/curls/tricep extensions x 10 reps each
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
Adex club wood choppers x 10/10 reps
