general warm up (10 minutes) Adex club side cleans x 30 reps Adex club front clean/squat/pull over x 20 reps resistance band archer pulls x 30/30 reps medicine ball chest passes x 10 reps specific warm up (5 minutes) sled push set up and light practice strength (20 minutes) heavy sled push x 50 feetContinue reading “Cave Strong-training of the day (TOD)”
Category Archives: veteran-owned
Cave Strong-training of the day (TOD)
** general warm up (10 minutes) rear walking lunges x 100 feet resistance band pull a parts x 100 reps rotation push ups x 20 reps Adex club pull overs x 30 reps tuck jumps x 15 reps specific warm up (5 minutes) hand over hand sled pulls set up and light practice strength (20Continue reading “Cave Strong-training of the day (TOD)”
Unofficial mace & club competition at the Cave on June 24
First time doing three minutes of “10-to-2” with my Adex mace As part of our “Steel drums, steel clubs, & maces” summer party we will hold an unofficial competition with our Adex maces & clubs. There will be two events, one with each type of implement. Keep practicing! This will help everyone work up aContinue reading “Unofficial mace & club competition at the Cave on June 24”
Don’t let your ego sabotage your progress
A measured amount of confidence is a good thing but an over-sized ego is not. It takes a lot of maturity and wisdom, along with a solid work ethic to make progress over the long haul. If you are training alongside someone who can pull 100lb more than you, that doesn’t automatically mean you shouldContinue reading “Don’t let your ego sabotage your progress”
Why do we do steel club and mace training here at the Cave?
The strongest people I know advise being strong from every direction, from every angle, and just strong all over. If you skip rotational strength and just do linear exercises, you are missing out on a lot. Steel clubs and maces can improve shoulder mobility, grip strength, forearm strength, shoulder stabilization, mid-line stabilization, coordination, and balance. TheyContinue reading “Why do we do steel club and mace training here at the Cave?”
Testing improves the athlete’s performance and the coach’s, also
Every quarter we have our strength & work capacity tests Currently there are 5 barbell tests and 2 bodyweight tests. As a coach, I analyze all the results for each person individually and for the entire group. This gives me a clear picture of what problem areas we need to work on for the nextContinue reading “Testing improves the athlete’s performance and the coach’s, also”
Hold the ice, please, I want to recover faster!
I had the distinct honor of having Gary Reinl stop by my gym, the Cave, while he was in town working with a Pro sports team and take the time to do this podcast. His approach to recovering from injuries makes too much sense to ignore. Listen to the podcast here Iced!: The Illusionary TreatmentContinue reading “Hold the ice, please, I want to recover faster!”
“Rat” bikes & shiny new Harleys–the value is in the riding not the shine, the same applies to gyms
Years ago I was living in the Harley-Davidson world. I have some very good memories from those days, and some not so good. One thing that stands out to me is how much I loved to ride, and my Harley showed it. It was what they call a “rat” bike. I rode it hard and often,Continue reading ““Rat” bikes & shiny new Harleys–the value is in the riding not the shine, the same applies to gyms”
Standards of the Cave
The Cave is definitely NOT for everyone! I only work with “the dedicated, coachable few”. be humble listen well work hard be consistent People who miss training for 2 weeks or more without notifying the coach are out for good, except for emergencies, military deployments, etc. If any of the following apply to you, thenContinue reading “Standards of the Cave”
Things that make coaching worthwhile
Why do I coach? Why do I still like coaching? It’s not the money, that’s for sure, though we make enough for what we need. If anyone wants to open a gym or be a coach because they think they will get rich doing it, they are delusional. Anyone whose main motivation in life isContinue reading “Things that make coaching worthwhile”
The Cave 