Archive for the ‘the Cave’ Category

general warm up (10 minutes)

Americanas x 25/25 reps

Adex club halos x 15/15 reps

Adex mace grave diggers x 15/15 reps

dumbbell front squat/push press x 10 reps

specific warm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

JM press x 10 reps

Russian kettlebell flys x 5/5 reps (note–Do these slowly)

 

 

People talk about “the mental side of the game” in many sports.

Two things from my earlier years showed me how important the mental side really was.

  • Full-contact kickboxing/karate
  • Night time parachute jumps

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You had to be mentally prepared for those in order to act without hesitation when the time came.

Fast forward to strength training. It is very important to be clear-headed and completely focused on each rep you do.

The common enemies people have in their heads are:

  • lack of confidence
  • fear of getting under a heavy load
  • distracting thoughts
  • an out of control ego
  • over-thinking aka paralysis of analysis
  • lack of experience
  • knowing your technique is not that good yet

All of these are bad enough individually and worse when there are more than one affecting you. They can cause you to miss the lift, get injured, or even killed.

Get them out of your head!

I am sure there are some I have missed, so feel free to post them in the comments section.

general warm up (10 minutes)

Adex club inside mills x 20/20

Adex club outside mills x 20/20 reps

tuck jumps x 10 reps

sandbag shouldering x 10/10 reps

resistance sumo high pulls x 20 reps

specific warm up (5 minutes)

tire flips and lateral keg loading set up and light practice

strength (4 rounds)

tire flips x 5

lateral keg loading x 10 reps

conditioning/accessory work (2 rounds)

sledge hammer strikes x 30 reps

elevated front plank x max hold time (Note–on your elbows)

 

general warm up (10 minutes)

Adex mace barbarian walking lunges x 100 feet

sandbag Zercher cleans x 15 reps

strict pull ups x 10 reps

windshield wipers x 20 reps

Adex club mills x 30 reps

specific warm up (5 minutes)

weight plate stack rows and  dumbbell pull overs set up and light reps

strength (4 rounds)

weight plate stack rows x 8 reps

dumbbell  pull overs x 8 reps

keg power press x 8 reps

conditioning/accessory work (2 rounds)

Adex mace 360’s x 40 reps

lateral tire throws x 100 feet

Zottman curls x 10 reps

 

 

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:  I get rid of people like this as fast as possible at my gym)

  • They do not ask for corrections on their technique
  • When they get a correction anyhow, they just blow it off
  • They don’t value their coach’s knowledge or experience
  • They plateau regularly

Being the big fish in a little pond is nothing compared to being in the ocean where you are at the bottom of the food chain.

No one gives a rip what you did in high school (with terrible technique). You might have been a legend in your own mind back then. It doesn’t matter now that you’re several decades older.

For those who do want to continue to improve, there is a huge amount of credible information available. Don’t rely on the Internet alone for information, dig into great books about training.

No accomplished coach or athlete will ever tell you the journey will be easy or short.

It won’t be, but if you are fully committed to achieving excellence, you will find a way or make one.

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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 “The Right Stuff” which is a product developed by NASA for the Astronauts.