This is a rule I implemented at the Cave years ago as an accountability measure. Granted, sometimes people can miss a lot of training for legitimate reasons, like military deployments, family emergencies, etc. and that is all taken into account. However, some people just don’t want to work as hard as we do and theyContinue reading “Why we have an “automatic drop” rule after two weeks of unexplained absence”
Category Archives: cave strong nation
Cave Strong-quarterly strength & work capacity test 2
general warm up (10 minutes) Sanddune power steps x 50 reps kettlebell figure 8’s x 40 reps kettlebell swings x 30 reps resistance band sumo high pulls x 20 reps specific warm up (5 minutes) deadlift set up and light practice deadlift test (based on each person’s training journal) Note–No conditioning or accessory work
October is a month of giving to others here at the Cave
Our athletes and other generous people will be helping victims of the recent hurricanes in two ways: First, we are collecting items to ship to Puerto Rico for the immediate needs of the people there household items toiletries baby wipes/diapers non-perishable food insect repellant bottled water Second, we are raising funds for Calvary Relief for theirContinue reading “October is a month of giving to others here at the Cave”
first day of testing
Finished with one test? Why not go for another? Kareem attacking his ten minute pull up test (after doing his bench press test)
Tomorrow we kick off our quarterly tests
Every quarter we conduct our strength & work capacity tests. We will test on five barbell lifts and two bodyweight exercises over the next two week. bench press dealift back squat push press squat clean strict pull ups strict dips starting in January we will be adding two more tests: steel clubs long cycle swipesContinue reading “Tomorrow we kick off our quarterly tests”
Cave Strong-quarterly strength & work capacity test 1
general warm up (10 minutes) Sanddune fingertip hand walks x 50 reps resistance band pull a parts x 50 reps resistance band archer pulls x 25/25 reps Adex club pull overs x 25 reps specific warm up (5 minutes) bench press set up and light practice bench press test (based on each person’s training journal)Continue reading “Cave Strong-quarterly strength & work capacity test 1”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune fingertip hand walks x 50 reps Adex club diagonal pull overs x 10/10 reps Adex arc 360’s x 40 reps tin mans x 100 feet Zercher sandbag squats x 15 reps specific warm up (5 minutes) strict barbell press set up and light reps strength (20 minutes) strict barbellContinue reading “Cave Strong-training of the day (TOD)”
How long does it take to get strong?
That will differ for each person as Dr. Fred Hatfield pointed out in his “7 Laws Of Training”, the law of individual differences is listed first. No two people will make exactly the same progress. Here’s one person who got pretty strong in about 5 months, though he was incredibly weak when he started. TheContinue reading “How long does it take to get strong?”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune fist push ups x 20 reps Adex club side cleans x 50 reps Adex mace grave diggers x 15/15 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps specific warm up (5 minutes) weighted pull ups/dips set up and light practice strength (20Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune fist push ups x 20 reps Adex club shield casts x 30 reps jumping jacks x 40 reps mountain climbers x 50 reps specific warm up (5 minutes) farmers walks set up and light practice strength (20 minutes) farmers walks x 200 feet x 1/1/1/1 conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD)”
The Cave 