general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
recline bar rows x 15 reps
Adex arc 2 hand side cleans x 20 reps
Adex arc 360’s x 30 reps
specific warm up (5 minutes)
lateral sled pulls set up & light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
side planks x max hold time on each side
Bulgarian split squats x 10/10 reps
weighted side bends x 30 reps
general warm up (10 minutes)
walking barbarian lunges x 100 feet
bear hug keg squats x 10 reps
resistance band baseball swings x 20/20 reps
specific warm up (5 minutes)
rear sled pulls set up & light practice
strength (20 minutes)
rear sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
sandbag BTN good mornings x 20 reps
kettlebell helicopters x 20 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 50 reps
rear bear crawls x 100 feet
hanging knee raises x 15 reps
Adex arc 2 hand mills x 30 reps
specific warm up (5 minutes)
sled push set up and short practice carries
strength (20 minutes)
sled push x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
dumbbell pull overs x 10 reps
I learned over the years that you shouldn’t spend more than you make. When I moved from my old location to what is now the Cave, I kept that financial approach in place.
Just about everything we bought was used. The rest we made ourselves or had skilled friends make it for us. On rare occasions we bought new stuff, but only as needed.
In contrast, all around there was a major fitness organization hitting hyper growth and bigger fancier gyms were springing up around us quickly.
I stuck to my original plan and heard through the grapevine that I was being mocked as “the old guy with the dumpy gym”, and who in their right mind would want to train in a place like that? They didn’t have anything fancy or shiny there, no mirrors, no sound system, no amenities of any kind.
I have to laugh now, looking back, a number of those people are gone now.
My training philosophy is still very basic as is my gym.
I am now older and the Cave is going strong!
Nothing fancy, just results!
general warm up (10 minutes)
Double Adex club front swings x 50 reps
Double Adex club side cleans x 30 reps
Sanddune push ups x 15 reps
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
stone carry set up and short practice carries
strength (20 minutes)
stone carries x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
dumbbell bench press x 10 reps
after completing both rounds do
wrist roller x max x 1/1/1
It is an understatement to say the flood of information (and mis-information) on the Internet is very confusing.
There are some very credible training resources online which are often almost blotted out by hype and faddish nonsense.
Unconventional training is not exempt from this any more than mainstream fitness.
The general public often falls prey to the flashy and unfounded promises of unscrupulous advertisers. They just know, and often are too lazy to do their “homework” to find the quality coaches & trainers.
People sometimes group things together in an attempt to simplify things.
Take for example mace training.
Is mace flow like a mace completion at the Vintage Strength Games?
No, not at all. The only similarity is that they both use maces
It is important for people to know what they would like to learn and why.
Here’s another example.
Is a mace certification the same thing as a macefit.com certification?
Once again, the answer is no.
A mace certification teaches the mace.
Macefit teaches a broader spectrum of training using different types of equipment.
