Cave Strong-training of the day (TOD)

general warm up (10 minutes)

push ups x 25 reps

resistance band archer pulls x 25/25 reps

rear bear crawls x 100 feet

Adex mace split squats x 10/10 reps

Adex club barbarian pull overs x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley >>>one round = farmers walk x 100 feet + double chain press x 10 reps + sandbag shouldering x 10 reps

conditioning/accessory work (2 rounds )

heavy Adex club front cleans x 5 reps

dumbbell rows x 5/5 reps

weighted sit ups x 10 reps

 

 

 

Changes to training schedule

SteelClub_MaceTrainingFinalAs of this week, all our steel club and mace classes are now 5:30-6:00pm

see our full schedule here

Plus we are starting private one-on-one steel club & mace classes, call 941-228-8341 for details

 

recap of Tampa Bay Strongman Classic part 2

The guys were killing it today, too!

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recap of Tampa Bay Strongman Classic part 1

Lots of heart and determination was shown by the gals today at this excellent event!

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Cave Strong-training of the day (TOD)

general warm up (10 minutes)

clock push ups x twice around the clock

bear crawls x 100 feet

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

keg carry set up and practice

strength (20 minutes)

keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

clamp curls x 10 reps

French press x 10 reps

 

 

after the snatch grip pulls

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Cave Strong-training of the day (TOD)

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate front raises x 15 reps

Sanddune power steps x 100 reps

specific warm up (5 minutes)

Burgener drills

snatch grip high pull set up and light reps (from blocks**)

strength (20 minutes)

snatch grip high pull  (from blocks**) x 2/2/2/2/2/2/2/2 reps

**or bumper plates

conditioning/accessory work (2 rounds)

Grinder Kord complex = 10 reps  each of I/Y/T

keg power press x 5 reps

Power Wheel hand walks x 100 feet

 

 

 

 

Books I have read and highly recommend

How to get stronger and tougher- In the gym and in life - Using the training secrets of the Athletic Elite

CrossCore® Hardcore Revolutionary Resistance: How to Build Maximum Muscle and Extreme Strength Without Weights, Machines or Gyms

How I Lost 120 Pounds and Remade My Body and Mind with the Kettlebell Swing

Convict Conditioning

Raising the Bar

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Americanas x 50 reps

Sanddune hand walks (fingertips) x 50 reps

Adex mace barbarian walking lunges x 100 feet

Adex club halos x 15/15 reps

specific warm up (5 minutes)

weighted push ups, dips, & pull ups set up and light practice

strength (4 rounds)

weighted push ups, dips, & pull ups x 5 reps each

conditioning/accessory work (2 rounds)

kettlebell pull overs with isometric leg lift x 15 reps

Bulgarian split squats x 10/10 reps

 

 

Training should make you feel healthier, not all beat up

I have learned over the years how important it is to make your training match you.

Having used different training systems, I have kept what helped me most and ditched the rest.

I decided one day that I don’t want to feel like I got hit by a truck every time I train.

Be bold enough to not follow the crowd.

Decide what works best for you and do that. Don’t get sucked into the trap of doing the coolest thing around.

If a training method is beating you up, it is no good, period.

Change what you need to change or find a different system.

Remember in Dr. Fred Hatfiled’s 7 laws of training, the first one listed is the law of individual differences.

We are not all alike and will respond differently to training than other people do.