Today’s training is based on what I learned from Bud Jeffries about partial lifts around 12 years ago general warmup (15 minutes) dumbbell star complex x 2 dumbbell hang power snatches x 7/7 reps kettlebell swings x 30 reps kettlebell goblet squats x 20 reps specific warmup (5 minutes) rack pulls** set up and lightContinue reading “Cave Strong-training of the day (TOD) #766”
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Bud Jeffries at the Cave in 2019
This week I will be posting a number of tributes to my late friend and mentor Bud Jeffries. This video was when Bud stopped by our Mace Fest event at the Cave. He was actually the first person I ever saw swing a mace, that was back in 2010 at the Strongman seminar he andContinue reading “Bud Jeffries at the Cave in 2019”
A Strongman goes to Heaven
I was shocked to learn of the passing of my long-time friend and mentor, Bud Jeffries. I first met Bud in 2004 when I called him up after reading one of his books. It wasn’t just his immense strength, but his honorable character that caught my attention. We hit it off right from the beginning.Continue reading “A Strongman goes to Heaven”
how do you measure your progress?
Everyone wants to get stronger, but how do you know if you are actually are? First of all, you need to decide if you are going to work out or if you are going to train. They are not the same. Working out is often just experiencing the moment, the feeling you get. It doesnContinue reading “how do you measure your progress?”
Cave Strong-training of the day (TOD) #765
general warmup (15 minutes) weight plate orbits x 12/12 reps strict weight plate front raises x 8 reps recline rope climbs x 4 reps weighted situps x 10 reps specific warmup (5 minutes) Atlas stone lifts set up and light practice strength (20 minutes) Atlas stone lifts x 2 reps x 7 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #765”
No classes on Friday Jan. 21
I will be out of town this coming Friday. Regular schedule resumes on Monday Jan. 24.
Cave Strong-training of the day (TOD) #764
general warmup (15 minutes) dumbbell star complex x 2 kettlebell figure 8’s to hold x 20 reps recline rope climb x 5 reps diamond pushups x 10 reps sandbag Zercher squats x 15 reps specific warmup (5 minutes) Strongman axle floor press/rows set up and light practice strength (5 supersets) one superset = Strongman axleContinue reading “Cave Strong-training of the day (TOD) #764”
my new paperback book is now available!
The Cave Strong Method is here! https://www.barnesandnoble.com/w/the-cave-strong-method-frank-dimeo/1140872434?ean=9798765514498
Cave Strong-training of the day (TOD) #763-quarterly strength & Work capacity tests #9 & #10
General warm up (10 minutesbear crawls x 100 feetjumping jacks x 50 repstin mans x 100 feetkettlebell high pulls x 10/10 repsAdex arc 2 hand front cleans x 10 repsspecific warm up (5 minutes)Burgener drillssquat cleans set up and light practicesquat cleans testrest as neededspecific warm up (5 minutes)sled push test x max. weight xContinue reading “Cave Strong-training of the day (TOD) #763-quarterly strength & Work capacity tests #9 & #10”
Cave Strong-training of the day (TOD) #762-quarterly strength & work capacity tests #7 & #8
General warm up (10 minutes)Americanas x 50 reps1 hand halos x 15/15 repsAdex club outside mills x 20 repsSanddune plyo push ups x 10 repstraveling broad jumps x 100 feetspecific warm up (5 minutes)push press testrest as neededBTN stretch x 60 seconds x 1/1/1/1 specific warm up (5 minutes)mace 300’s testAdex mace test **Note: no conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #762-quarterly strength & work capacity tests #7 & #8”
The Cave 