General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
Taylor Holland, owner of Athlete Pro, worked with our athletes for several hours last night, He is definitely very knowledge and a great “people person”. Go see what he can do to help you or the people you train.
General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test (new test this year–max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**
I have heard the expression, “Will it make the boat go faster”, quite a few times so I looked into it tonight. Here’s where it comes from.
You might wonder why I would concern myself with boats when I don’t even have a boat. Stay with me after you read this quote and I will explain.
“Ben Hunt-Davies Olympic Gold medalist in Sydney 2000 as part of Men’s Rowing 8, shared his journey to the podium at a recent Entrepreneur’s Circle National Event.
Here is my learning and summary of the talk:-
9 years of rowing with no medals culminated in a bar in Cologne after yet another defeat. The team decided something hand to change if they were ever going to get an Olympic medal.
They needed to change the culture of how they worked with each other and focus on one goal that all behaviours would be accountable to. “Will it make the boat go faster”, every decision action would only be taken if it made the boat go faster.”
(quoted from the Nuggets of Learning blog)
As a strength & fitness coach, it is my main priority to help my athletes make continual progress over the course of time; for months, years, & life.
I made some judgement calls tonight that worked against what I was working to accomplish. Needless to say, I was ticked off (at myself).
When something goes wrong or performance is substandard, I take ownership of the problem. Navy SEALs, Jocko Willink & Leif Babin co authored the book. “Extreme Ownership”and I have learned much from it.
What went wrong tonight, because I failed in my coaching and leadership.
It will not happen again.
I will make sure of it, because I own it.
General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying.
How do they know if they are making progress or not?
My current training journal spans over a decade. I know from it what works best for me.
Everyone who trains at the Cave is required to keep a hard copy training journal. That means an old-fashioned notebook and a pen; no one is allowed to use their phone for this.
Each quarter we do nine tests:
Note: We use Adex maces & clubs since they are the best I have found
Each athlete’s test is individualized based on their training journal.
This strategy has shown continuous improvement, even for our most advanced athletes.
So get your training journal and get serious about making progress!
The Cave 