General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**
Archive for the ‘Adex exercise clubs’ Category
Cave Strong-quarterly strength & work capacity tests #7 & #8
Posted: October 18, 2018 in Adex, Adex exercise clubs, Adex mace, cave strong, cave strong nation, exercise clubs, fitness, lose weight, motivation, safe workouts, Sanddune training, semi private training, small group workouts, strength tests, strength training for women, tests, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, fitness, fitness tests, strength tests, work capacity tests
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Cave Strong-quarterly strength & work capacity tests #5 & #6
Posted: October 17, 2018 in #how to get strong, @airgyms, Adex, Adex exercise clubs, Adex mace, bodyweight, cave strong, cave strong nation, coaching, core exercises, exercise clubs, fitness, How to stay fit, lose weight, motivation, personal training, safe workouts, Sanddune training, semi private training, small group workouts, strength tests, strength training for women, strong abs, tests, the Cave, Uncategorized, unconventional workouts, womens fitnessTags: #motivation, fitness, fitness tests, strength tests, work capacity tests
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
Training Journals–the secret weapon
Posted: October 15, 2018 in Adex exercise clubs, Adex mace, bodyweight, cave strong, fitness, motivation, Olympic lifts, personal training, powerlifting, safe workouts, semi private training, small group workouts, strength tests, strength training for women, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, coaching, fitness, how to, success, training journals, training log books, Underground
Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying.
How do they know if they are making progress or not?
My current training journal spans over a decade. I know from it what works best for me.
Everyone who trains at the Cave is required to keep a hard copy training journal. That means an old-fashioned notebook and a pen; no one is allowed to use their phone for this.
Each quarter we do nine tests:
- 5 barbell tests
- 2 bodyweight tests
- 1 steel mace test
- 1 steel club test
Note: We use Adex maces & clubs since they are the best I have found
Each athlete’s test is individualized based on their training journal.
This strategy has shown continuous improvement, even for our most advanced athletes.
So get your training journal and get serious about making progress!
Cave Strong-training of the day (TOD) #292
Posted: October 12, 2018 in Adex, Adex mace, Battling Ropes, cave strong, cave strong nation, core exercises, fitness, lose weight, master athletes, motivation, personal training, safe workouts, semi private training, small group workouts, strength training for women, strong abs, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, Battling Ropes, fitness, grappler twists, Underground
General warm up (10 minutes)
Battling Ropes double waves x 50 reps
Battling Ropes sidewinders x 50 reps
jumping jacks x 30 reps
Specific warm up (5 minutes)
grappler twists set up and light practice
Strength (20 minutes)
grappler twists x 20-16-12-8 reps
Conditioning/accessory work (2 rounds)
Adex mace grave diggers x 15/15 reps
Adex club long cycle lunges x 20 reps
Cave Strong-training of the day (TOD) #288
Posted: October 2, 2018 in #strict pullups, Adex exercise clubs, cave strong, cave strong nation, coaching, fit Moms, fitness, how to be healthy, kettlebells, lose weight, motivation, personal training, safe workouts, Sanddune training, semi private training, small group workouts, strength training for women, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, bodyweight training, power, strength, strict pull ups
general warm up (10 minutes)
rotation push ups x 20 reps
kettlebell V-presses 10 reps
kettlebell suitcase swings x 30 reps
Adex club 1 hand halos x 15/15 reps
specific warm up (5 minutes)
strict weighted pull ups set up and light practice
strength (20 minutes)
strict weighted pull ups x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
Sanddune push ups x 15 reps
Adex club long cycle lunges x 15 reps
Cave Strong-training of the day (TOD) #286
Posted: September 28, 2018 in Adex, Adex exercise clubs, cave strong, cave strong nation, exercise clubs, fitness, motivation, personal training, resistance bands, safe workouts, semi private training, small group workouts, steel clubs & maces, strength training for women, strong ladies, the Cave, Trainer certifications, trainer seminars, trainers workshops, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, coaching, fitness, health, power, strength, Underground
general warm up (10 minutes)
resistance band front raise pull a parts x 50 reps
resistance band “palms up” pull a parts x 50 reps
Adex mace split squats x 10/10 reps
double club Adex club front cleans x 15 reps
specific warm up (5 minutes)
“ground to overhead” log lift set up and light practice
strength (20 minutes)
“ground to overhead” log lift x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
double dumbbell push press x 10 reps
weighted push ups x 10 reps
Cave Strong-training of the day (TOD) #282
Posted: September 20, 2018 in #airgym, @airgyms, Adex, Adex exercise clubs, Adex mace, cave strong, cave strong nation, exercise clubs, fat loss, fitness, lose weight, motivation, safe workouts, semi private training, small group workouts, steel clubs & maces, strength training for women, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: fitness, How to build strength, kettlebell training, power, tendon strength, Underground
general warm up (10 minutes)
Adex club 1 hand front cleans x 15/15 reps
Adex mace paddling x 20/20 reps
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
kettlebell rack squats** set up and practice
** Do not interlock fingers
strength (20 minutes)
kettlebell rack squats x 12-10-8-6-4-2 reps
conditioning/accessory work (2 rounds)
dips x 10 reps
weighted sit ups x 10 reps
