Archive for the ‘Olympic lifts’ Category

general warm up (10 minutes)

rotation push ups x 20 reps

inch worms x 50 feet

tire hurdles x twice through both tires

Adex club front clean & squat x 15 reps

specific warm up (5 minutes)

Burgener drills

hang power snatch set up and light reps

strength (20 minutes)

hang power snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

Power Wheel roll outs x 10 reps


One of the statements that caught my attention when I first found CrossFit in 2004 was that nature punishes the specialist.

Over the years I have learned from numerous coaches and athletes who are very accomplished in their respective sports, whether it is Powerlifting, Strongman, Underground, Olympic Weightlifting, CrossFit and more.

In the overall scheme of things we need to make a distinction between training just for general fitness and training for a competitive sport.

Being able to lift, run, swim, climb, jump, carry, fight, etc. are all part of a generalized approach to fitness.

This approach can be extremely useful in daily life, especially as the world gets crazier, it seems, every day. You never know what you might encounter, and this is a way to be better prepared.

However, if you a competitor, it is vital to be a specialist in your sport. The things that are great for generalized fitness will not be helpful, for example, in getting a big total in Powerlifting.

It is important to know why you are training and what your goals are before you begin your training journey.

If you are already training, and decide to change from generalized fitness to a competitive lifting sport, you will need to dial in your training to fit that new goal.

Make smart choices and follow through on them.


Legendary Powerlifter, Ed Coan (left) and myself (right) at Coach Coan’s Powerlifting Seminar.

Here at the Cave we continuously strive to bring you the very best training we possibly can. We learn from the best coaches/athletes  around so we can help you achieve your goals.

When you see this sign, drive through to the back parking lot!


The longer I live and lift, the more important the mental aide of training becomes.

Of course, the mental side of training is vitally important in other types of training, also.

I was first introduced to mental aspect of training during my early years of martial arts practice. It has stayed with me ever since I started training as a teenager.

Though I do not practice martial arts as I did back then, the mindset is now applied to lifting.

If you train with or watch serious lifters in action, they have their own styles of how they attack their training.

Some are loud and openly aggressive while others move in silently for the kill.

Either way, they are 100% focused and determined to get that lift. The ones before are history and the next one doesn’t matter yet.

I remember the first time I heard Dru Patrick talk about his training, at Bud Jeffries & Logan Christopher’s Super Human Training Workshop.

He said when he goes to the gym, he goes to kill.

More recently, at Ed Coan’s Powerlifting Seminar, he stressed going their with the intent to destroy.

No matter what your lifting ritual is, make each individual  rep count. It is the only one that matters!

I always have to chuckle when I hear someone, usually a young man, tell me he is not afraid of anything.
Right away I know two things about him

  • he’s never been in a dangerous situation
  • he’s lying

There is a reason for fear, just like there is for pain. They warn you of potentially deadly situations. I heard fear described once as organic (no , I don’t mean like food), it is “hardwired” into us for our own protection. Pay attention to it, it might save your life.

Never confuse fear with panic. Panic is uncontrollable fear; it serves no useful purpose.

Getting under a heavy barbell can generate fear. Feeling that is not necessarily bad, but you still have to do the lift.

If it makes you too scared to get under the bar, then you are messing up.

Right now think of the heaviest types  lifts you do. Granted you can get hurt on a deadlift, but not usually from the barbell falling on you.

The bench press and back squat both have the potential to injure or kill you if you are careless.


There are ways to minimize the risk, like having excellent technique,  very experienced spotters, safety bars, etc.

Can it still be very intimidating, even then?

You bet! You should just go ahead a make the lift any way.

Don’t be paralyzed by fear.

I was at a Strongman event a couple of years ago and watched a fairly young competitor load a stone weight over 400 LB.

If he fell with it, he could have gotten wrecked. If he was fearful at all, he didn’t show it; he just attacked the lift.

Olympic lifts  can be hazardous, and they require absolute concentration.

They cannot be spotted and the lifter catches the bar, most commonly, in a squat.


Yes, dangerous lifts can be done safely, and yes you might be scared; but do the lift anyhow!
You might get more than a great lift, you might also become mentally tougher.