Category Archives: safe workouts

If you’re the smartest guy in the room, you’re in the wrong room

Immunity to learning is a self-imposed curse. When you stop learning, you are not going to progress any further. The best athletes and coaches I know all have even better  coaches coaching them. This takes humility and a hungry desire to achieve excellence. Being “uncoachable” is very easy to spot in someone — (Note:  IContinue reading “If you’re the smartest guy in the room, you’re in the wrong room”

Cave Strong-quarterly strength & work capacity tests for July 20 & 21

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given. generalContinue reading “Cave Strong-quarterly strength & work capacity tests for July 20 & 21”

Just found a better way to stay hydrated when I train outdoors

The Right Stuff® electrolyte drink additiveStd – Retail 10-pouch box – Lemon-Lime I train outside as often as I can, even though I own a warehouse gym. There’s just something I love about being out in the fresh air and sunshine even when the heat index is well over 100 degrees. I now use “TheContinue reading “Just found a better way to stay hydrated when I train outdoors”

25lb Adex mace training

Each week I get an assignment from my Mace Coach, Rik Brown, this was part of my “homework”. I did 6 rounds, these were the last two.  

Cave Strong-quarterly strength & work capacity tests for July 13 & 14

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given. generalContinue reading “Cave Strong-quarterly strength & work capacity tests for July 13 & 14”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) clock push ups x twice around the clock Adex mace BTN stretch x 60 seconds each side sandbag BTN walking lunges x 100 feet tuck jumps x 10 reps specific warm up (5 minutes) back squats set up and light reps strength (20 minutes) back squats x 8/8/8 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rear bear crawls x 100 feet resistance band archer pulls x 25/25 reps resistance band Sumo high pulls x 20 reps Zercher sandbag cleans x 10 reps specific warm up (5 minutes) squat cleans set up and light reps strength (20 minutes) squat cleans x 6/6/6/6 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10  minutes) Adex club long cycle swipes x 25 reps Adex club side cleans x 50 reps drop, rock, & push x 10 reps (learned from Sincere Hogan) dumbbell push press x 10/10 reps specific warm up (5 minutes) push press set up and light reps strength (20 minutes) push press xContinue reading “Cave Strong-training of the day (TOD)”