Archive for the ‘testimonials’ Category

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.

general warm up (10 minutes)

resistance band pull a parts x 50 reps

Adex club barbarian  pull overs x 30 reps

bodyweight squats x 20 reps

recline bar rows x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

test #1

bench press**

No conditioning/accessory work this week




Hey Frank,

You have been my trainer for a little over a year now and I want you to know how much you have helped me. I went to Machu Picchu in May of this year. Even though I was at 8,000 feet, being a Florida girl, I truly had no problem climbing the steps up and down and really did not get out of breath. All of the different kinds of exercises, weighted and with out weights, have truly made my body so much better. I really appreciate you standing behind me and pushing me beyond what I thought I could ever do. I also enjoy working out at the Cave and being a Cave Girl.

Cave Girls Rock,

Jazmyn Pinson