Archive for the ‘coaching’ Category

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**

 

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!

General warm up (10 minutes)

Battling Ropes double waves x 50 reps

Battling Ropes sidewinders x 50 reps

jumping jacks x 30 reps

Specific warm up (5 minutes)

grappler twists set up and light practice

Strength (20 minutes)

grappler twists x 20-16-12-8 reps

Conditioning/accessory work (2 rounds)

Adex mace grave diggers x 15/15 reps

Adex club long cycle lunges x 20 reps

 

 

General warm up (10 minutes)

resistance band pull a parts x 100 reps

recline rope climbs x 5

resistance band Sumo high pulls x 15 reps

dumbbell hang power snatches x 10/10 reps

Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)

Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

Adex mace barbarian split squats x 10/10 reps

Sanddune push ups x 20 reps

General warm up (10 minutes)

Adex club star complex x 1

resistance band archer pulls x 20/20 reps

Zercher sandbag squats x 15 reps

Power Wheel roll outs x 10 reps

Specific warm up (5 minutes)

bench press set up and light practice

Strength (20 minutes)

bench press x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Pendlay rows x 10 reps

Neuro Grip push ups x 10 reps

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell V-presses 10 reps

kettlebell suitcase swings x 30 reps

Adex club 1 hand halos x 15/15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Adex club long cycle lunges x 15 reps

general warm up (10 minutes)

resistance band front raise pull a parts x 50 reps

resistance band “palms up” pull a parts x 50 reps

Adex mace split squats x 10/10 reps

double club Adex club front cleans x 15 reps

specific warm up (5 minutes)

“ground to overhead” log lift set up and light practice

strength (20 minutes)

“ground to overhead” log lift x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

double dumbbell push press x 10 reps

weighted push ups x 10 reps