Archive for the ‘coaching’ Category

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

recline bar rows x 15 reps

Adex arc 2 hand side cleans x 20 reps

Adex arc 360’s x 30 reps

specific warm up (5 minutes)

lateral sled pulls set up & light practice

strength (20 minutes)

lateral sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

side planks x max hold time on each side

Bulgarian split squats x 10/10 reps

weighted side bends x 30 reps

 

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 50 reps

rear bear crawls x 100 feet

hanging knee raises x 15 reps

Adex arc 2 hand mills x 30 reps

 

specific warm up (5 minutes)

sled push set up and short practice carries

strength (20 minutes)

sled push x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

dumbbell pull overs x 10 reps

 

I learned over the years that you shouldn’t spend more than you make. When I moved from my old location to what is now the Cave, I kept that financial approach in place.

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Just about everything we bought was used. The rest we made ourselves or had skilled friends  make it for us.  On rare occasions we bought new stuff, but only as needed.

In contrast, all around there was  a major fitness organization hitting hyper growth and bigger fancier gyms were springing up around us quickly.

I stuck to my original plan and heard through the grapevine that I was being mocked as “the old guy with the dumpy gym”, and  who in their right mind would want to train in a place like that? They  didn’t have anything fancy or shiny there, no mirrors, no sound system, no amenities of any kind.

I have to laugh now, looking back, a number of those people are gone now.

My training philosophy is still very basic as is my gym.

I am now older and the Cave is going strong!

Nothing fancy, just results!

 

It is an understatement to say the flood of information (and mis-information) on the Internet is very confusing.

There are some very credible training resources online which are often almost blotted out by hype and faddish nonsense.

Unconventional training is  not exempt from this any more than mainstream fitness.

The general public often falls prey to the flashy and unfounded promises of unscrupulous advertisers. They just know, and often are too lazy to do their “homework” to find the quality coaches & trainers.

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People sometimes group things together in an attempt to  simplify things.

Take for example  mace training.

Is mace flow like a mace completion at the Vintage Strength Games?

No, not at all. The only similarity is that they both use maces

It is important for people to know what they would like to learn and why.

Here’s another example.

Is a mace certification the same thing as a  macefit.com certification?

Once again, the answer is no.

A mace certification teaches the mace.

Macefit teaches a broader spectrum of training using different types of equipment.

Read more here

make-up tests

General warm up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 100 reps

Adex club barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

bench press test

rest as needed

specific warm up (5 minutes)

deadlift tests

**Note:  no conditioning/accessory work during tests**

make-up test

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**

make-up test

General warm up (10 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

tin mans x 100 feet

kettlebell high pulls x 10/10 reps

Adex arc 2 hand front cleans x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

squat cleans test

 

 

**Note:  no conditioning/accessory work during tests**