Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club inside mills  x 15/15 reps

Adex club outside mills  x 15/15 reps

rear walking barbarian lunges x 100 feet

Adex club or arc alternating 1 hand front pull overs x 30 reps

specific warm up (5 minutes)

Adex club long cycle swipes set up and light practice

strength (6 rounds)

Adex club long cycle swipes

one round = max. reps in 60 seconds + rest for 60 seconds

conditioning/accessory work (2 rounds)

Adex arc (short mace) seated 10-to-2 x 15 reps

Adex arc (short mace) kneeling 360’s x 30 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

mountain climbers x 100 reps

recline rope climbs x 5

jumping jacks x 50 reps

Adex club Gama casts x 30 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

Neuro-Grip plank  x maximum hold time

resistance band push ups x maximum reps (note–must be at least 20 reps)

 

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rotation push ups x 20 reps

windshield wipers x 20 reps

clock push ups x twice around the clock

resistance band archer pulls x 30/30 reps

specific warm up (5 minutes)

CrossCore chest press set up and practice

strength (20 minutes)

CrossCore chest press x 10/10/10 reps

conditioning/accessory work (2 rounds)

Neuro-Grip push ups x 10 reps

CrossCore recline rows x 10 reps

Adex club long cycle swipes x 30 reps

 

Unconventional methods that have really improved our training results

Zach Even-Esh once said, “I won’t discriminate against anything that makes me stronger.” I wholeheartedly believe in this!

First thing is, I don’t care what other gyms are doing, I only care about what gets the best results.  So, flush the fads down the toilet and always keep learning. Don’t be afraid to fail or “look bad” while learning something new.

Here’s the best things I have found in recent years:

  1. Adex clubs and maces (we have developed the entire macefit.com  program using these excellent training tools)
  2. The Sanddune  (this unusual piece of equipment has really helped our connectivity and coordination)
  3. Neuro-Grips (have developed whole body strength and control through the deceptively difficult exercises involved)
  4. post activation potentiation (I learned this method from Travis Mash’s book, “The Mash Method”, and it has generated numerous PRs for our athletes)
  5. CrossCore HardCore (this training method puts suspension training in a whole new light)

All of these things have been integrated into our training, which already involves Powerlifting, Strongman, Olympic Weightlifting, and Underground Strength training.

Always stay in the learning mode!

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Double Adex club front swings x 30 reps

bear crawls x 100 feet

kettlebell figure 8’s x 50 reps

strict weight plate front raises x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

Grinder Kord reverse flys x 10 reps

Diamond push ups x max. reps

 

Cave Strong-training of the (TOD)

general warm up (10 minutes)

Adex club alternating 1 hand front swings x 40 reps

Adex club 1 hand side clean & lateral pull over x 10/10 reps

resistance band  vertical pull a parts x 50 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/6/5/4/3/2/1 reps

conditioning/accessory work (2 rounds)

dumbbell push press x 10/10 reps

elevated push ups x 20 reps

dumbbell pull overs x 10 reps

 

Dips build strength at any age

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Splank inch worms x 50 feet

side shuffles x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

double dumbbell cleans x 10 reps

dumbbell rack squats x 10 reps

Power Wheel roll outs x 10 reps

 

 

 

 

How to make training progress in a culture that hates correction & accountability

Many people have an aversion to the truth, especially hard truth.  Some gyms will pander to the hyper-sensitive people out there; but real gyms won’t.

It seems no one want to be told they are wrong, even if they are.

Maybe that’s what a “judgement free zone” is. You can really be doing it all wrong and no one will tell you the truth.

Kind of like they want to hear about heaven, but don’t mention hell. If you are deadlifting or squatting with bad technique, you are at risk of an injury. I’d rather hurt your feelings than see you really get hurt and end up in the hospital

At the Cave, thin-skinned, easily-offended people  will not be allowed to train there. Everyone has to be willing to be coached, work  hard and be honestly corrected.

That doesn’t mean a good coach has to yell at everyone and drop f-bombs on them; however, he must tell them the truth or he is a lousy coach.

Never settle for a coach or trainer who is mainly interested in your money, not your progress and safety.

 

recommended books

I have affiliated with Dragon Door to bring some the books that have impacted  my training a lot that are are now on sale, click here

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