In this exercise the 35lb club is pulled over the shoulder with one hand, then tapped back with the other hand.
John “Abuelo” Powers is using an Adex plate-loadable steel club in this photo.
Archive for the ‘attitude’ Category
Exert maximum force quickly
Posted: August 4, 2019 in #underground training, Adex, Adex exercise clubs, attitude, grip training, hard-core workouts, mental toughness, motivation, steel clubs & maces, Uncategorized, unconventional workoutsTags: #motivation, power
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Cave Strong-training of the day (TOD) #495
Posted: August 1, 2019 in #underground training, attitude, cave strong, cave strong nation, fit Moms, fitness, lose weight, motivation, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, How to build strength, power, veteran-owned
general warm up (10 minutes)
diamond push ups x 15 reps
dumbbell pull overs x 15 reps
medicine ball chest passes x 15 reps
specific warm up (5 minutes)
Ahrens press set up and light practice
strength (20 minutes)
Ahrens press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
wide grip recline bar rows x 15 reps
lat pull downs x 10 reps
Cave Strong-training of the day (TOD) #483
Posted: July 16, 2019 in #how to get strong, attitude, cave strong, cave strong nation, coaching, core exercises, lose weight, motivation, safe workouts, small group workouts, strong abs, the Cave, Uncategorized, unconventional training, Underground Strength, veteran-ownedTags: #motivation, dumbbell workouts, power, strength
general warm up (10 minutes)
resistance band diagonal pull a parts x 30/30 reps
Zercher sandbag cleans x 15 reps
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
specific warm up (5 minutes)
set up and light practice
strength (2 rounds)
Russian dumbbell complex**
**note-learned from Louie Simmons’ book
one round = 12 reps each of
alternating press
alternating front raises
Lateral raises
Bent lateral raises
Alternating cross body curls
Judo swing and pull
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
isometric bear hug keg hold x max. time
Cave Strong-training of the day (TOD) #473
Posted: July 3, 2019 in #how to get strong, #how to train safely, #underground training, attitude, cave strong, cave strong nation, grip training, hard-core workouts, lose weight, motivation, physical culture, safe workouts, Sanddune training, sleds, small group workouts, Uncategorized, Underground Strength, veteran-owned, womens fitnessTags: #motivation, fitness, How to get strong with sleds, How to get stronger, sled workouts
general warm up (10 minutes)
Sanddune power steps x 50 reps
side straddles x 200 feet
dumbbell clean & push press x 10/10 reps
Power Wheel roll outs x 12 reps
specific warm up (5 minutes)
hand-over-hand sled pulls set up and light practice
strength (20 minutes)
hand-over-hand sled pulls x 100 feet x 4 rounds
conditioning/accessory work (2 rounds)
diamond push ups x 15 reps
kettlebell V presses x 12 reps
dumbbell pull overs x 10 reps
There’s never a perfect time to be tested
Posted: June 12, 2019 in attitude, mental toughness, motivation, UncategorizedTags: readiness
Life is unpredictable, you never know what each day holds.
Many years ago, my Sensei taught me to expect the unexpected. That has served me well over the years. Any time I forgot this there always seemed to be a hard lesson to refresh my memory.
He also taught me a simple strategy for fighting: set up a pattern, then break it suddenly.
Don’t let your moves become predictable.
The same thing applies to life, you see pattern being repeated day after day and live it on “auto pilot”.
If you are always expecting each day to be the same, you will be totally off guard when something radically different happens.
If someone attacks you, you can’t say, “Wait while I warm up, then we’ll fight.” It is happening whether you are ready or not.
Josh Bryant talks about being “gas station ready” and that’s good advice.
Training and testing are greatly influenced by your state of mind. The power of the mind is incredible!
Like I posted a while ago, “Stay ready and you won’t have to get ready.”
Zach Even-Esh says,”Advance and conquer!”
Posted: April 7, 2019 in attitude, grip training, mental toughness, motivation, Uncategorized, unconventional workoutsTags: #mental toughness, #motivation
Fiercely focused action will help you do that.
Get an aggressive training mindset and go do what Zach said.
Cave Strong-training of the day (TOD) #370
Posted: March 12, 2019 in attitude, cave strong, cave strong nation, coaching, fitness, masters women, mental toughness, motivation, Neuro-Grips, physical culture, strength training for women, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: fitness, floor presses, How to build strength
general warm up (10 minutes)
clock push ups x twice around the clock
windshield wipers x 20 reps
chimp walks x 100 feet
pause super mans x 15 reps
specific warm up (5 minutes)
close grip floor press set up and light practice
strength (20 minutes)
close grip floor press x 7-7-7-7
conditioning/accessory work (2 rounds)
wide grip recline bar rows x 12 reps
Neuro grip push ups x 12 reps
seated L sit pull ups x 4 reps
