General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**
Archive for the ‘small group workouts’ Category
Cave Strong-quarterly strength & work capacity tests #7 & #8
Posted: October 18, 2018 in Adex, Adex exercise clubs, Adex mace, cave strong, cave strong nation, exercise clubs, fitness, lose weight, motivation, safe workouts, Sanddune training, semi private training, small group workouts, strength tests, strength training for women, tests, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, fitness, fitness tests, strength tests, work capacity tests
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Cave Strong-quarterly strength & work capacity tests #5 & #6
Posted: October 17, 2018 in #how to get strong, @airgyms, Adex, Adex exercise clubs, Adex mace, bodyweight, cave strong, cave strong nation, coaching, core exercises, exercise clubs, fitness, How to stay fit, lose weight, motivation, personal training, safe workouts, Sanddune training, semi private training, small group workouts, strength tests, strength training for women, strong abs, tests, the Cave, Uncategorized, unconventional workouts, womens fitnessTags: #motivation, fitness, fitness tests, strength tests, work capacity tests
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
Cave Strong-quarterly strength & work capacity tests #3 & #4
Posted: October 16, 2018 in bodyweight, cave strong, cave strong nation, fat loss, lose weight, motivation, pullups, safe workouts, Sanddune training, semi private training, small group workouts, tests, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-ownedTags: #motivation, coaching, fitness, fitness tests, strength tests, success, technique, Underground, work capacity tests
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
Training Journals–the secret weapon
Posted: October 15, 2018 in Adex exercise clubs, Adex mace, bodyweight, cave strong, fitness, motivation, Olympic lifts, personal training, powerlifting, safe workouts, semi private training, small group workouts, strength tests, strength training for women, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, coaching, fitness, how to, success, training journals, training log books, Underground
Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying.
How do they know if they are making progress or not?
My current training journal spans over a decade. I know from it what works best for me.
Everyone who trains at the Cave is required to keep a hard copy training journal. That means an old-fashioned notebook and a pen; no one is allowed to use their phone for this.
Each quarter we do nine tests:
- 5 barbell tests
- 2 bodyweight tests
- 1 steel mace test
- 1 steel club test
Note: We use Adex maces & clubs since they are the best I have found
Each athlete’s test is individualized based on their training journal.
This strategy has shown continuous improvement, even for our most advanced athletes.
So get your training journal and get serious about making progress!
Cave Strong-training of the day (TOD) #292
Posted: October 12, 2018 in Adex, Adex mace, Battling Ropes, cave strong, cave strong nation, core exercises, fitness, lose weight, master athletes, motivation, personal training, safe workouts, semi private training, small group workouts, strength training for women, strong abs, the Cave, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, Battling Ropes, fitness, grappler twists, Underground
General warm up (10 minutes)
Battling Ropes double waves x 50 reps
Battling Ropes sidewinders x 50 reps
jumping jacks x 30 reps
Specific warm up (5 minutes)
grappler twists set up and light practice
Strength (20 minutes)
grappler twists x 20-16-12-8 reps
Conditioning/accessory work (2 rounds)
Adex mace grave diggers x 15/15 reps
Adex club long cycle lunges x 20 reps
Cave Strong-training of the day (TOD) #291
Posted: October 11, 2018 in Adex mace, cave strong, cave strong nation, core exercises, deadlifts, grip, How to stay fit, lose weight, motivation, old school, personal training, power lifting, safe workouts, Sanddune training, semi private training, small group workouts, strength training for women, strong abs, the Cave, Trainer certifications, trainer seminars, trainers workshops, Uncategorized, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, power, strength-building, Underground
General warm up (10 minutes)
resistance band pull a parts x 100 reps
recline rope climbs x 5
resistance band Sumo high pulls x 15 reps
dumbbell hang power snatches x 10/10 reps
Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)
Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps
Conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 10 reps
Adex mace barbarian split squats x 10/10 reps
Sanddune push ups x 20 reps
Cave Strong-training of the day (TOD) #290
Posted: October 9, 2018 in bench press, cave strong, cave strong nation, fat loss, motivation, personal training, power lifting, resistance bands, safe workouts, sandbag training, semi private training, small group workouts, strength training for women, the Cave, Uncategorized, Underground Strength, veteran-owned, womens fitnessTags: #bench press, #motivation, fitness, how to get strong, power
General warm up (10 minutes)
Adex club star complex x 1
resistance band archer pulls x 20/20 reps
Zercher sandbag squats x 15 reps
Power Wheel roll outs x 10 reps
Specific warm up (5 minutes)
bench press set up and light practice
Strength (20 minutes)
bench press x 5/5/5/5/5 reps
Conditioning/accessory work (2 rounds)
Pendlay rows x 10 reps
Neuro Grip push ups x 10 reps
