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 BTNContinue reading “Cave Strong-training of the day (TOD)”
Category Archives: #how to get strong
Cave Strong-training of the day (TOD)
general warm up (10 minutes) kettlebell swings x 30 reps Adex club pull overs x 30 reps Zercher sandbag squats x 10 reps Strongman log cleans x 10 reps specific warm up (5 minutes) triple tire flip and rear drag** set up and light practice strength (20 minutes) triple tire flip and rear drag** x 1/1/1/1 **dragContinue reading “Cave Strong-training of the day (TOD)”
Answer to a question I got tonight
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, & carbsContinue reading “Answer to a question I got tonight”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club side cleans x 30 reps Adex club front clean/squat/pull over x 20 reps resistance band archer pulls x 30/30 reps medicine ball chest passes x 10 reps specific warm up (5 minutes) sled push set up and light practice strength (20 minutes) heavy sled push x 50 feetContinue reading “Cave Strong-training of the day (TOD)”
Monday was squats, Wednesday was bench, & Thursday was Adex mace
Standards of the Cave
The Cave is definitely NOT for everyone! I only work with “the dedicated, coachable few”. be humble listen well work hard be consistent People who miss training for 2 weeks or more without notifying the coach are out for good, except for emergencies, military deployments, etc. If any of the following apply to you, thenContinue reading “Standards of the Cave”
Full extension and full effort
Don’t forget: simple things can make you strong
Simple, basic exercises get results. They are not flashy or sexy, they just work. One of my favorites are close-grip Grappler rows, though I do like all types of rows. It’s so simple, many people will probably not include this exercise in their training. You just grip the bar itself, breath, brace, and pull. It’sContinue reading “Don’t forget: simple things can make you strong”
I highly recommend this book
This book is helping me to teach Olympic Weightlifting in a simpler way. It is very clear and doesn’t waste time or words on useless junk!
Be like the reindeer, not like Santa
A sleigh (sled) is pulled by strong animals. At the Cave, do a lot of sled training: pushes pulls forward backward, & laterally It’s a big part of how we build strong animals (Cave girls & Cave men)! During the holidays, many people will be like the big guy in the red suit sitting onContinue reading “Be like the reindeer, not like Santa”
The Cave 