Most people train only in linear movements, but life doesn’t always move in a straight line. Being Mace Fit means you have better mobility, coordination, midline stability, rhythm, strength, and endurance in all planes of movement. Mace Fit is a name I use to cover all our centrifugal strength training with maces or clubs. It’sContinue reading “Are you Mace Fit?”
Category Archives: veteran-owned
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club front swings x 40 reps Splank (sliders) inch worms x 50 feet rotation push ups x 20 reps tin mans x 100 feet specific warm up (5 minutes) resistance band kettlebell high pulls set up and light practice strength (20 minutes) resistance band kettlebell high pulls x 18/15/12/9/6/3 repsContinue reading “Cave Strong-training of the day (TOD)”
Sneak peak at our upcoming tests
On January 1 ,”No Mercy Monday”, we will kick our quarterly strength & work capacity tests into high gear! 100% effort is expected of everyone (of course) Here’s what you have to look forward to starting next week– bench press/deadlift/back squat/push press/squat cleans strict pull ups/dips Adex club long cycle swipes/Adex mace “10-to-2” Tests areContinue reading “Sneak peak at our upcoming tests”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) weight plate orbits x 20 reps resistance band pull a parts x 100 reps Adex club pull overs x 20 reps Zercher sandbag squats x 20 reps specific warm up (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 2/2/2/2/2/2 reps conditioning/accessory work (3Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune hand walks (fingertips) x 50 reps Sanddune power steps x 50 reps Americanas x 50 reps Neuro Grip push ups x 5 reps specific warm up (5 minutes) strict press set up and light practice strength (20 minutes) strict press x 3/3/3/3/3/3/3 reps conditioning/accessory work (2 rounds) recline rope climbsContinue reading “Cave Strong-training of the day (TOD)”
There is no traffic jam on “the extra mile”
Some of “the dedicated, coachable few”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club front swings x 35 reps kettlebell figure 8’s x 50 reps resistance band suitcase deadlifts x 20 reps neutral grip isometric pull x max. effort x 1/1/1 specific warm up (5 minutes) trap bar deadlifts set up and light practice strength (20 minutes) trap bar deadlifts x 3/3/3/3/3/3/3Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) rear bear crawls x 100 feet resistance band archer pulls x 25/25 reps windshield wipers x 20 reps Adex club barbarian squats x 20 reps specific warm up (5 minutes) back squat set up and light practice strength (20 minutes) back squats x 3/3/3/3/3/3/3 reps conditioning/accessory work (3 rounds) resistanceContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) weight plate orbits x 20 reps sandbag shouldering x 10/10 reps tin mans x 100 feet sandbag Zercher cleans x 10 reps resistance band slow pull a parts x 50 reps specific warm up (5 minutes) front squats set up and light practice strength (20 minutes) front squats x 7/7/7/7Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) bear crawls x 100 feet Adex mace barbarian split squats x 10/10 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps resistance band archer pulls x 25/25 reps specific warm up (5 minutes) dip/strict pull up superset practice strength (5 supersets) one superset =Continue reading “Cave Strong-training of the day (TOD)”
The Cave 