Archive for the ‘#how to get strong’ Category

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club halos x 15/15 reps

rotation push ups x 20 reps

rear bear crawls x 100 feet

hanging knee raises x 15 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club long cycle swipes x 30 reps

weighted sit ups x 10 reps

Adex club isometric crucifix hold x maximum time

First of all, I did the program, I didn’t just read about it.

31 workouts in 31 days was tough, but well worth the effort and time.

Jedd knows how to write good, solid training programs.

My main “take aways” from this were–

  • I could handle a lot more volume than I previously thought I could
  • The same goes for frequency of training
  • My weak spots & previous injuries were addressed successfully
  • I could  gain muscle and strength in a shorter period of time than I thought possible
  • Recovery went better than expected with back-to-back training days
  • All the results were measureable and observable

I would highly recommend this program if you want to put on some muscle and get stronger. Who wouldn’t want that?

Here’s a quick look at what’s going on with my arm training at the Cave

simple training–push and carry heavy stuff

general warm up (10 minutes)

overhead weight plate carry x 200 feet

rear walking lunges x 100 feet

Adex club pull overs x 30 reps

Adex mace “10-to-2” x 20 reps {note–use competition counting method}

specific warm up (5 minutes)

dumbbell clean & power jerk set up and light reps

strength (20 minutes)

dumbbell clean & power jerk 3/3-3/3-3/3-3/3 reps

conditioning/accessory work (2 rounds)

Adex mace 360’s x 30 reps

keg power press x 10 reps

Zercher sandbag cleans x 8 reps

strict pull ups x 6 reps


Anyone who thinks steroids, or other performance-enhancing drugs,  are not being used by numerous top athletes in about every sport is out of touch with reality. Don’t think just one sport is guilty of this.

However, many other top athletes have achieved high levels of excellence without their use.

One thing I have seen over the years is that when a person hits levels of performance that are far above what others are currently doing, those who are jealous of their achievements often cry “Steroids!!!!!!”, though they have no way of knowing. It seems to soothe  their insecurity about their  own less than stellar abilities.

The same thing goes for genetics. People say that others could only be that good because of their genetics.

Yes, genetics do play a role to a point, however, that is just one piece of the puzzle.

Do people really think Bud Jeffries was squatting 1,000lb at 7 years old?

Or Tony Farrugia was only in diapers when he began pulling trucks and lifting cars?

Or Dru Patrick was benching 550lb raw as a kid?

Don’t be delusional.

These guys have all trained incredibly for decades; and their training would probably destroy people with less dedication and discipline.

So instead of crying about steroids or genetics and trying to rationalize why others are so much stronger than you; learn from them and do what they did, if you are not afraid to work very hard for a long time.