Archive for the ‘fat loss’ Category

I have often said that weakness invites aggression. In nature, the strong eat the weak and the fast eat the slow.

Why do people think they are exempt from this cycle of nature?

The “popular” culture is just the opposite. Excellence, winning, and being first are shunned.  The people are mainly soft, fat,  and weak, but many thinks that’s okay.

It is not okay!

I see young guys who can’t change a flat tire on their car. They don’t mow their own lawn. Manual labor is not even considered an option if they want some money.

A hard day’s work would probably kill them.

That is why I am thankful for the people who stand up and do something to reverse this mess. I network with some of the strongest people on the planet. They are strong mentally and physically.

They, like myself,  refuse to accept the status quo.

Coaches are in a unique place to make a difference for the better.

I commend every coach that stands up and says that being a wuss is unacceptable!

 

 

 

 

 

general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

Adex club barbarian squats x 15 reps (use two clubs)

Power Wheel hand walks x 50 feet

recline rope climb x 3

specific warm up (5 minutes)

grappler close grip rows set up and light reps

strength (20 minutes)

grappler close grip rows x 12/10/8/6 reps

conditioning/accessory work (2 rounds)

seated pause close grip rows x 20

diamond push ups x 15 reps

pinch grip isometric plate hold x maximum time

 

general warm up (10 minutes)

rear bear crawls x 100 feet

alternating leg lifts x 40 reps

sprawls x 20 reps

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (sandbag complex x 2 rounds)

shouldering x 10/10 reps

Zercher cleans x 10 reps

BTN squat & push press x 10 reps

hang power snatches x 10 reps

carry x 100 feet

conditioning/accessory work (2 rounds)

Power Wheel rollouts x 10 reps

Adex club Gama casts x 20 reps

general warm up (10 minutes)

Adex club alternating barbarian lunges x 20 reps

Battling Ropes x 100 waves

Adex mace 360’s x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

thick bar Pendlay rows set up and light reps

strength (20 minutes)

thick bar Pendlay rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Fat Gripz recline bar rows x 10 reps

recline rope climbs x 5

after both rounds are done do “Captains of Crush” Grippers to failure

general warm up (10 minutes)

bear crawls x 100 feet

alternating leg lifts x 40 reps

resistance band push ups  x 15 reps

kettlebell pull overs with isometric leg lift x 15 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (1 round)

Tate presses x 15 reps x 3 sets

push ups x max. number of reps

general warm up (10 minutes)

pull a parts x 100 reps

mountain climbers x 100 reps

Adex club side cleans x 30 reps

Adex mace “10-to-2” x 30 reps

specific warm up (5 minutes)

Burgener drills

muscle cleans x 10 reps

clean complex set up and light reps

strength (20 minutes)

clean complex —

dip cleans x 3/3/3

hang power cleans x 3/3/3

cleans x 3/3/3

conditioning/accessory work (2 rounds)

Mississippi shrugs** x 10 reps

**10 second hold at the top of each rep

dumbbell calf raises x 20 reps

At the Cave, I do my utmost to provide the most effective training that I can.

However, what people do when they are not there can sabotage all their hard work.

I advise people to do several simple things, besides training consistently:

  • get plenty of sleep
  • eat plenty of high quality protein, fats, & carbs
  • stay hydrated
  • handle the daily stress of life well

If a person does not dial in all these things, in addition to their training, then their results will be minimal at best.

It’s not rocket science, none of it is complicated or magic.

However,  no one can make anyone do these things.

It requires a lot of self-discipline and many people do not have enough of  that, mainly because it requires some sacrifice. It requires leaving their comfort zone for good.

That’s all it takes, and it works.