Each week I get an assignment from my Mace Coach, Rik Brown, this was part of my “homework”. I did 6 rounds, these were the last two.
Category Archives: #how to get strong
If your life depended on just a handful of exercises, what would you choose?
That would depend on if you had access to weights or not. If you do have weights, stick with the barbell. You can load a barbell heavier than dumbbells, kettlebells, etc. My choices would be (Kendrick Ferris, Jr.) squats deadlifts bench press press cleans If barbells are not available, use odd objects, for the basic liftsContinue reading “If your life depended on just a handful of exercises, what would you choose?”
Cave Strong-quarterly strength & work capacity tests for July 13 & 14
Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given. generalContinue reading “Cave Strong-quarterly strength & work capacity tests for July 13 & 14”
Basics get results
Two myths that can sabotage your training without you realizing it
uchYou train hard, eat clean, get enough sleep so you should be doing great, right? Not always! Let’s look a little closer at why performance is not improving. Myth #1–I can take several weeks off and come back as strong as before. Usually upon returning to the gym I hear people say things like, “I can’tContinue reading “Two myths that can sabotage your training without you realizing it”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) clock push ups x twice around the clock Adex mace BTN stretch x 60 seconds each side sandbag BTN walking lunges x 100 feet tuck jumps x 10 reps specific warm up (5 minutes) back squats set up and light reps strength (20 minutes) back squats x 8/8/8 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club long cycle swipes x 25 reps Adex club side cleans x 50 reps drop, rock, & push x 10 reps (learned from Sincere Hogan) dumbbell push press x 10/10 reps specific warm up (5 minutes) push press set up and light reps strength (20 minutes) push press xContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club barbarian pull overs x 30 reps traveling broad jumps x 100 feet windshield wipers x 20 reps isometric pull x max. effort x 1/1/1 specific warm up (5 minutes) deadlifts set up and light reps strength (20 minutes) deadlifts x 7/7/7/7 reps conditioning/accessory work (2 rounds) Romanian deadliftsContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club halos x 15/15 reps push ups x 30 reps jumping jacks x 50 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 7/7/7/7 reps conditioning/accessory work (2 rounds) close grip benchContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) kettlebell figure 8’s x 50 reps kettlebell swings x 50 reps Adex club halos x 25/25 reps Adex mace 360’s x 50 reps specific arm up (5 minutes) dead stop bench press set up and light reps strength (20 minutes) dead stop bench press x 3/3/3/3/3 reps conditioning/accessory work (4Continue reading “Cave Strong-training of the day (TOD)”
The Cave 