The key is …

 

Cave Strong-quarterly strength & work capacity test #9

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

 

 

**Note:  no conditioning/accessory work during tests**

How to keep overhead from killing your small gym

I used to run very large martial arts classes, up to about 100 people at once.

Over they years, I found it was much better to work with smaller groups

IMG_2634

  • better coach to client ratio means more quality instruction
  • safety is improved
  • results are better
  • less overhead

When I transitioned to the strength and fitness world, I started out small, like many people do. Unlike many others, I decided to keep my gym small, “old school-style”.

Big fancy gyms are all over the place in  my area, like yours I’m sure.

https://www.insidermonkey.com/blog/7-most-expensive-gyms-in-america-360537/2/

So, if you have a small warehouse gym or other small gym, and love what you do,

here’s some tips to keep you up and running in the midst of all the monsters around you:

  • don’t be intimidated by the big chain gyms, they cannot offer what you do
  • plan before you spend, and spend less than you make
  • buy used equipment or make your own whenever possible
  • don’t buy what you want, buy what your client need
  • build your reputation by getting measureable results for your clients through excellent coaching
  • keep advertising to a minimum, it is often a waste of money (in fact, we don’t advertise our gym at all)
  • don’t take credit cards, the processing fees are way too high
  • small gyms don’t need software to track their clients progress
  • don’t buy expensive sound systems ( we don’t have any at all)
  • remember, no one person will make or break your gym
  • don’t chase after “super stars”
  • don’t follow fads
  • build on the basics
  • invest in your own training regularly
  • keep learning from credible sources

I hope you find this helpful!

 

Cave Strong-quarterly strength & work capacity tests #7 & #8

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**

Short Notice Schedule Change for April 5

The Cave will be closed in the morning tomorrow, Thursday.

Hopefully I can have it back open later in the day.

Call or text me at 941-228-8341 before driving to the Cave!

Cave Strong-quarterly strength & work capacity tests #5 & #6

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**

Cave Strong-quarterly strength & work capacity tests #3 & #4

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**

Change: a love/hate relationship in fitness

Many people want changes made, but most refuse to change themselves.

Why is that?

Simple, change requires a few things that people often are resistant to:

  • a realistic grasp of what the current problem areas are
  • a solid plan to make those changes happen
  • more self-discipline
  • more hard work
  • more patience

2018-03-26 06.12.10

People often sabotage themselves in their own minds with thoughts like:

  • I have never been able to ___________
  • My upper body has always been weak
  • I am too out of shape to start over
  • I’m too busy
  • I’m too tired
  • I’m too old

The list goes on and on. None of those negative  thoughts will ever help a person get the changes they want.

thdf1zn60yYou will only  get what you are willing to fight for!

 

Cave Strong-quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 100 reps

Adex club barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

bench press test

rest as needed

specific warm up (5 minutes)

deadlift tests

**Note:  no conditioning/accessory work during tests**

 

Next week our quarterly strength & work capacity tests begin, but…

our macefit.com classes will still be held at the regular times

These classes are too important to put on hold for two weeks while we run the other tests!