Archive for the ‘strongman’ Category

Only a handful of dedicated folks showed up for this, but they gave it 100%

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace barbarian walking lunges x 100 feet

windshield wipers x 20 reps

Power Wheel hand walks x 50 feet

specific warm up (5 minutes)

bench press/farmers walk set up and light practice

strength (4 rounds)

bench press x  3 reps

followed immediately by farmers walk x 50 feet

conditioning/accessory work (2 rounds)

Adex club front cleans x 20 reps

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

after the mace & club work is done do this

pinch grip isometric plate hold x max. time

general warm (10 minutes)

bear crawls x 100 feet

resistance band slow pull a parts x 50 reps

dumbbell hang power snatch x 10/10 reps

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley=

Log ground to overhead x 5 reps + famers walk x 50 feet

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 10 reps

Adex mace 10 to 2 x 20 reps

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club halos x 10/10 reps

strict hanging leg lifts x 10 reps

Adex mace grave diggers x 10/10 reps

resistance band Sumo high pulls x 20 reps

specific warm up (5 minutes)

tire flips & keg squats set up and light practice

strength (4 rounds)

tire flips x 5 reps followed immediately

by keg squats x 7 reps

conditioning (2 rounds)

overhead tire throw x 100 feet

sledge hammer strikes x 30 reps

Adex mace 360’s x 30 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.


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


Anyone who thinks steroids, or other performance-enhancing drugs,  are not being used by numerous top athletes in about every sport is out of touch with reality. Don’t think just one sport is guilty of this.

However, many other top athletes have achieved high levels of excellence without their use.

One thing I have seen over the years is that when a person hits levels of performance that are far above what others are currently doing, those who are jealous of their achievements often cry “Steroids!!!!!!”, though they have no way of knowing. It seems to soothe  their insecurity about their  own less than stellar abilities.

The same thing goes for genetics. People say that others could only be that good because of their genetics.

Yes, genetics do play a role to a point, however, that is just one piece of the puzzle.

Do people really think Bud Jeffries was squatting 1,000lb at 7 years old?

Or Tony Farrugia was only in diapers when he began pulling trucks and lifting cars?

Or Dru Patrick was benching 550lb raw as a kid?

Don’t be delusional.

These guys have all trained incredibly for decades; and their training would probably destroy people with less dedication and discipline.

So instead of crying about steroids or genetics and trying to rationalize why others are so much stronger than you; learn from them and do what they did, if you are not afraid to work very hard for a long time.



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)