Archive for the ‘coaching’ Category

general warm up (10 minutes)

double club front swings x 35 reps

2 hand halo squats x 15 reps

supine helicopters x 15/15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

dumbbell rows x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

dive bomber push ups x 10 reps

recline rope climbs x 3

 

general warm up (10 minutes)

Americanas x 50 reps

“palms up” pull a parts x 50 reps

Sanddune plyo push ups x 12 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

gallows pull up circuit light practice

strength (20 minutes)

gallows pull up circuit = 3 reps at each station x 4 rounds

conditioning/accessory work (3 rounds)

Grinder Kord flys x 15 reps

dips x 5 reps

general warm up (10 minutes)

Battling Ropes x 100 double waves

double dumbbell cleans x 10 reps

resistance band diagonal pull a parts x 25/25 reps

one-legged hops x 100 feet

specific warm up (5 minutes)

chain rack pulls set up and light practice (note:  pulled from below the knees)

strength (20 minutes)

chain rack pulls x 2 reps x 6 sets

conditioning/accessory work (1 round)

dumbbell rows x 10/10 reps

Zercher sandbag squats x 12 reps

stone carry x 100 feet

 

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

hollow rocks x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 10 reps

weight stack push downs x 7 reps

resistance band pull a parts x 50 reps

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

side shuffles x 200 feet

specific warm up (5 minutes)

concrete slab carry set up and light reps

strength (20 minutes)

concrete slab carry x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

bandido squats x 20 reps

Grinder Kord reverse flys x 15 reps

dumbbell pull overs x 10 reps

weighted push ups x 5 reps

general warm up (10 minutes)

resistance band pull a parts x 110 reps

strict pull ups x 7 reps

tin mans x 100 feet

Sanddune jumps x 10 reps

specific warm up (5 minutes)

superset push press/barbell rows set up and light practice

strength (4 supersets )

one superset = push press x 4 reps + barbell rows x 8 reps

conditioning/accessory work (2 rounds)

keg power press x 6 reps

Adex club side strikes x 8/8 reps

weighted sit ups x 10 reps

 

The basics are an enigma, they are so simple they elude many people.

They get results consistently over time, but remain neglected.

It seems only the most dedicated, serious athletes invest their time and energy in them.

However, that is exactly the point!

Take two very respected coaches for example, Zach Even-Esh and Travis Mash.

Zach says, “Crush the basics.”

Travis says, “Master the mundane.”

I am not attempting to list all the solid strength coaches I know, but these two make their emphasis on the basics very clear.

I have said many times, “The basics aren’t sexy, they just get results.”

We prove that daily at the Cave.

Don’t waste your time with frivolous nonsense or the latest fitness fad.

Get back to the basics and get stronger!