Category Archives: exercise clubs

Press, row, swing clubs, & swim–a simple approach to training while on vacation

I always recommend that people still train while they are on their vacation. Few however, heed that advice and pay for it big time when they return to the gym. There are so many options for staying in shape while “on the road” that not training is inexcusable. I trained throughout my vacation. It wasContinue reading “Press, row, swing clubs, & swim–a simple approach to training while on vacation”

Recap of our “Steel Drums, Steel Clubs, & Maces”

This past weekend our event was a huge success! I am actually on vacation right now, but since this was delayed due to my router going out on my computer the day it was supposed to be up I did it tonight. It will be my only post this week. My thanks to everyone who attended andContinue reading “Recap of our “Steel Drums, Steel Clubs, & Maces””

Cave Strong-training of the day (TOD)

general warm up (10 minutes) bear crawls x 100 feet leg lifts x 25 reps Adex mace “10-to-2” x 15 reps dips x 10 reps specific warm up (5 minutes) grappler twists set up and light reps strength (20 minutes) grappler twists x 20/16/12/8 reps conditioning/accessory work ( rounds) Adex club side cleans x 40 repsContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band archer pulls x 30/30 reps Adex club barbarian squats x 15 reps (use two clubs) Power Wheel hand walks x 50 feet recline rope climb x 3 specific warm up (5 minutes) grappler close grip rows set up and light reps strength (20 minutes) grappler close grip rowsContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) clock push ups x twice around the clock side shuffles x 200 feet dumbbell hang power snatch x 10/10 reps drop, rock, & push x 10 reps specific warm up (5 minutes) strict barbell press set up and light reps strength (20 minutes) strict barbell press x 4/4/4/4/4/4 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”

What type of athlete doesn’t need healthier shoulders?

How about stronger hands, wrists, & forearms? Or maybe improved midline stabilization? Let’s not forget coordination, okay? I can’t think of any, can you? Steel clubs & maces can help in all those areas. Join us this coming Saturday at 11:00am at the Cave and learn from my coach, Don Giafardino.    

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rotation push ups x 30 reps dislocates x 10 reps Adex club lateral pull overs x 10/10 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press x 4/4/4/4/4 reps conditioning/accessory work (2 rounds) strict dumbbellContinue reading “Cave Strong-training of the day (TOD)”

Immunity to learning is its own punishment

Voluntary ignorance is a choice, a very bad choice; yet, people make that bad choice every day. Usually it is driven by ego, which is in turn driven by fear. If you “freeze” and refuse to adapt, you get swallowed up in the backwash of those who were aware of the changes and took action,Continue reading “Immunity to learning is its own punishment”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Adex club front clean & pull over x 20 reps Adex club side cleans x 40 reps tin mans x 10  feet rear bear crawls x 100 feet specific warm up (5 minutes) High/Low sled push set up and light practice strength (20 minutes) High/Low sled push x 200 feetContinue reading “Cave Strong-training of the day (TOD)”