Archive for the ‘coaching’ Category

When I was growing up a “black & blue” just meant a bruise. It didn’t have any hidden meanings or subtle agendas; it was just a common phrase.

Sometimes when doing hard work or training you get bruised up (like catching your finger between two 45lb plates or dropping one on your foot)

You won’t die, but it gets your attention!

Anyway, we are open the day after Thanksgiving.

So, instead of following the herd to the stores and fighting for a parking spot on Friday, just go train instead.

If you are local, or on vacation, come to the Cave.

You can shop online later anyhow.

general warm up (10 minutes)

resistance band pull aparts x 75 reps

rotation push ups x 20 reps

Adex club long cycle swipes x 30 reps

rear walking lunges x 100 feet

specific warm up (10 minutes)

board press set up and light reps

strength (4 rounds)

board press x 3 reps at each board stack height

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

dumbbell rows x 5/5 reps

dips x 10 reps



Over the years, I have pursued some of the top certifications available, all of them with  world-wide communities of trainers.

Yes, I did learn a lot and it was worth the effort and expense.

However, as my training got more dialed in I found less and less relevance in what was required to maintain those certifications. They simply did not match what I was doing or where I was headed.

So, one by one, I let them expire.

My path is much different now, and much better then when I began years ago.

I refuse to be enslaved to any system!

Keep your mind free from peer pressure and the need to be liked or accepted to have value in training and in life. You can go much further without all that baggage.


SteelClub_MaceTrainingFinalAs of this week, all our steel club and mace classes are now 5:30-6:00pm

see our full schedule here

Plus we are starting private one-on-one steel club & mace classes, call 941-228-8341 for details


On November 4-5, in Miami, and unprecedented training event will take place.

Dual certifications in steel clubs and maces!

Coaches & athletes who “get it” about where fitness is headed next are flocking to these certifications. From Sydney, Australia to Rome, Italy people are learning from the best.

Now we have the best coming to Miami next month!

Are you one of the coaches & athletes who “get it”, and take action,  or are you a bystander and satisfied with the status quo?


Register here

If money is a little tight, no problem, just text me at (941)228-8341 or Facebook PM me for the discount code if you are serious about going and you’ll save $50!





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 they decide “to lay out for a while” without saying a word.

They make the assumption that I will let them back and start all over from the beginning with them.

That is a huge mistake on their part, because after two weeks, I kick them out for good.

Those who are serious about their training never have to worry about this.

They are consistent in their training and I help them as much as I can. I am very proud of them all!

The Internet is flooded with all types of training information., and some of it is good.

You can find all kinds of videos on just about any kind of exercise you can think of.

However, having access to all this information doesn’t mean a person will know the best ways to use it.

Just trying to copy someone else doing a lift is one thing, but actually knowing how to  train to get the maximum results for that lift is a whole different story.

Many can copy stuff, but few know how to effectively design a training program.

Program with basic movements, primarily, and use some variety in accessory work as needed. Implement change when it  is needed, not for entertaining your clients or trying to fool them into thinking you know what you are doing if you really don’t.

Remember, getting results for a brand new, untrained  person is easy; but getting ongoing results for a more experienced lifter is more difficult.

Think carefully when writing your training program, don’t just make stuff up and hope for the best.