Cave Strong-training of the day (TOD) #670

general warmup (15 minutes) clock pushups x once around the clock situps x 30 reps high/low sled push x 200 feet Zercher sandbag cleans x 10 reps specific warmup (5 minutes) isometric pull/deadlift set up and practice strength (4 rounds) one round = isometric pulls x 2 reps + deadlifts x 4 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #670”

How do you measure your progress?

I am sure that training is a big part of your life, it sure is for me. Just curious to see how you track the progress you are making in your training. For myself, I am an old school pen and paper guy. I have kept a training journal for decades. That way I alwaysContinue reading “How do you measure your progress?”

Cave Strong-quarterly strength & work capacity tests #5 & #6

General warm up (10 minutes)Sanddune power steps x 50 repsAdex club inside mills x 15/15 repsAdex club outside mills x 15/15 repsdislocates x 10 repsSanddune split squats x 10/10 repsspecific warm up (5 minutes)back squat testrest as neededspecific warm up (5 minutes)dips test

Cave Strong-training of the day (TOD) #656

general warmup (15 minutes) resistance band diagonal pull a parts x 20/20 reps resistance pull a parts x 60 reps kettlebell goblet squats x 20 reps kettlebell high pulls x 10/10 reps specific warmup (5 minutes) isometric bench press set up and light practice strength (20 minutes) isometric bench press x 3 reps x 8Continue reading “Cave Strong-training of the day (TOD) #656”

Iron Brotherhood #652

general warmup (15 minutes) sledge hammer strikes x 15/15 reps grave diggers x 15/15 reps overhead tire carry x 100 feet lateral tire throws x 100 feet rotation pushups x 20 reps specific warmup (5 minutes) set up and light practrice strength (4 rounds) one round = keg carry x 100 feet + log cleanContinue reading “Iron Brotherhood #652”

Cave Strong-training of the day (TOD) #647

general warmup (15 minutes) bear crawls x 50 feet chimp walks x 50 feet tin mans x 100 feet Sanddune jumps x 15 reps specific warmup (5 minutes) belt squats set up and light practice strength (20 minutes) belt squats x 5 reps x 5 sets conditioning/accessory work (2 rounds) weighted step ups x 10/10Continue reading “Cave Strong-training of the day (TOD) #647”

PAP works like crazy (and I don’t mean your grandpa)

You might be thinking “What or who the heck is PAP?” Great question! PAP isn’t a “who”. PAP is super simple way to increase your heavy lifts. PAP stands for post activation potentiation. That explanation doesn’t help much so here’s the deal. I learned about PAP from Travis Mash a couple of years ago. ItContinue reading “PAP works like crazy (and I don’t mean your grandpa)”

Cave Strong-training of the day (TOD) #645

general warmup (15 minutes) weight plate orbits x 15/15 reps resistance band vertical pull a parts 35 reps resistance band archer pulls x 20/20 reps kettlebell figure 8’s to hold x 25 reps 1 legged hops x 100 feet specific warmup (5 minutes) strict barbell press set up and light practice strength (20 minutes) strictContinue reading “Cave Strong-training of the day (TOD) #645”

The results follow the work

It’s just that simple. No magic, no secrets, no fluff, no nonsense. Just do the work, period.