Archive for the ‘mental toughness’ Category

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reverse band deadlifts x 2 reps x 8 sets

Very few people are accepted into our training program.

We do not do any advertising, so “tire-kickers” & “price-checkers” don’t interrupt the  training that our serious members are doing.

I am very selective about who I will train., just because you have the money doesn’t mean you are entitled to train here.

Not everyone survives the cut; if you get slack, you are gone.

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100% effort is required on everything we do.


Whether we are lifting, pushing, jumping, or doing  bodyweight exercises, you must strive for excellence.


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The easy road does not lead to the Cave!

Someone asked me today what I learned from the Tampa Bay Strongman Classic this weekend.

Simple, it takes guts!

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You see it wasn’t about learning a better technique or strategy.

It was about how the competitors reacted when they missed a heavy lift or fell down while giving their utmost.

They immediately got back up and attacked the task again.

No moaning or excuse-making or even seeing if they were hurt or not.

They just shook it off, grabbed it and charged full speed ahead again!


general warm up (10 minutes)

push ups x 25 reps

resistance band archer pulls x 25/25 reps

rear bear crawls x 100 feet

Adex mace split squats x 10/10 reps

Adex club barbarian pull overs x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley >>>one round = farmers walk x 100 feet + double chain press x 10 reps + sandbag shouldering x 10 reps

conditioning/accessory work (2 rounds )

heavy Adex club front cleans x 5 reps

dumbbell rows x 5/5 reps

weighted sit ups x 10 reps




We are planning on going to the Tampa Bay Strongman Classic on Oct. 28.

This will be in place of our November club  meeting, since I will be in Miami for the

Adex Mace & Club Certification that weekend.

Here’s an idea of what the action is like at the Strongman competition

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general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell suitcase swings x 30 reps

Adex mace 360’s x 40 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

push press set up and light reps

push press test (based on each person’s training journal)

Note–No conditioning or accessory work