The Cave

Bud was a “gold mine” of training information.

He knew what worked best because he he trained that way himself.

This was part of the Strongman seminar he did for us back in 2010.

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 light practice

strength (20 minutes)

heavy rack pulls** x 2 reps x 4 sets

**pull from just above the knees

conditioning/accessory work (2 rounds)

weighted situps x 10 reps

weighted pushups x 10 reps

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 and Scott weech Jr. at my old location.

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.

His humble spirit and faith in the Lord were consistent over the years.

I was blessed to host Bud for a Strongman seminar in 2010 and later to attend two of his Super Human Training workshops.

He was one who taught me the value of partial lifts and isometrics among many other things.

I met Bud for lunch in Lakeland a couple of years ago and he was the same off camera as he is on.

He was a genuine human being.

He never stopped learning and improving himself.

Bud and Heather had one son, Noah, who was just like Bud.

Noah went to heaven a few years ago and now Bud is with him.

Rest in peace, my friend.

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 doesn not mean you made any progress even if you are crumpled up on the floor in a pool of sweat at the end.

Training on the other hand doesn’t focus on the moment or the feeling. It focuses on results, specifically

ongoing results. It involves a well thought out plan implemented consistently over time.

Keeping an up-to-date training journal is a big help in seeing how far you’ve come or fallen behind.

If you don’t keep a journal you are just guessing or kidding yourself.

Another way to check your progess is through regular testing.

We test every three months at the Cave.

I describle how we do that in detail in my new paperback book, The Cave Strong Method,which will be available this week from Barnes & Noble.

The third way to test yourself is through competition.

Competition pits you against some very strong and capable people who will push you to the limit.

You might win or you might get crushed, but either way you learn and improve.

Sometimes the truth is ugly other times it’s beautiful.

Find out what it will be for you.

Out for now,

Coach D

I will be out of town this coming Friday.

Regular schedule resumes on Monday Jan. 24.

The Cave Strong Method is here!

https://www.barnesandnoble.com/w/the-cave-strong-method-frank-dimeo/1140872434?ean=9798765514498