Archive for the ‘powerlifting’ Category

general warm up (10 minutes)

resistance band slow pull-a-parts x 50 reps

Grinder Kord flys x 15 reps

tin mans x 100 feet

Adex club barbarian pull overs x 30 reps

Adex mace grave diggers x 15/15 reps

push ups x 25 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

weight stack push downs x 5 reps

dumbbell rows x 5/5 reps

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

jumping jacks x 40 reps

Adex club barbarian pull overs x 30 reps

resistance band  suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

sandbag BTN good mornings x 15 reps

isometric pinch grip hold x max. time

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club lateral pull overs x 10/10 reps

Adex mace “10-to-2” x 20 competition reps

rear walking lunges x 100 feet

elevated pike push ups x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (1 round)

seated EZ bar curls x 10/8/6 reps

weight stack push downs x 10/8/6 reps

wrist roller x 5/4/3

 

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate strict front raises x 10 reps

Adex mace grave diggers x 15/15 reps

Adex club shield casts x 30 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

dumbbell bench press x 15 reps

push ups x 15 reps

general warm up (10 minutes)

push ups x 25 reps

resistance band archer pulls x 25/25 reps

dislocates x 10 reps

jumping jacks x 50 reps

Adex mace 360’s x 50 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

resistance band pause face pulls x 20 reps

bent over lateral dumbbell raises x 15 reps

I will be putting together a series of short aka micro courses covering different aspects of how we train at the Cave. The course will generally be 4 weeks and will be very affordable.

For those who follow out Cave Strong-training of the day (TOD), this will be a more in depth look at  the types  equipment we use and why we use them. We will also cover different aspects of our training in detail.

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To learn more about this new development make sure you click on the Follow  Blog Via E-mail Button on the home page.

 

That would depend on if you had access to weights or not.

If you do have weights, stick with the barbell.

You can load a barbell heavier than dumbbells, kettlebells, etc.

My choices would be

(Kendrick Ferris, Jr.)

  • squats
  • deadlifts
  • bench press
  • press
  • cleans

If barbells are not available, use odd objects, for the basic lifts mentioned above.

Odd object lifts  are way harder than an equivalent amount on a barbell lift.

(Martin Jancsics )

Modify the movements to fit the type of object you are lifting.

The most basic of all exercises are done with your own bodyweight.

  • squats
  • push ups
  • pull ups/chin ups
  • lunges
  • dips
  • planks

(Will Deleon)

There are many ways that your life can depend on how fit and strong you are, whether it is an emergency situation, a physical confrontation, or just daily living. Sports and competitions are important, but not as important as the quality of your life overall. You have to be able to move your own body or external objects as the situation requires it day by day.

You don’t need a bunch of different exercises, but whatever you choose, always give 100% effort and focus to it.

Be consistent and watch what happens!