general warm up (10 minutes)
Americanas x 40 reps
Adex club inside mills x 20/20 reps
Sanddune fist walks x 50 reps
Adex club front clean & squat x 15 reps
specific warm up (5 minutes)
squat cleans set up and light reps
dips set up and light reps
squat clean/dips tests (based on each person’s training journal)
Note–No conditioning or accessory work
This is a rule I implemented at the Cave years ago as an accountability measure.
Granted, sometimes people can miss a lot of training for legitimate reasons, like military deployments, family emergencies, etc. and that is all taken into account.
However, some people just don’t want to work as hard as we do and they decide “to lay out for a while” without saying a word.
They make the assumption that I will let them back and start all over from the beginning with them.
That is a huge mistake on their part, because after two weeks, I kick them out for good.
Those who are serious about their training never have to worry about this.
They are consistent in their training and I help them as much as I can. I am very proud of them all!
general warm up (10 minutes)
Sanddune power steps x 50 reps
kettlebell figure 8’s x 40 reps
kettlebell swings x 30 reps
resistance band sumo high pulls x 20 reps
specific warm up (5 minutes)
deadlift set up and light practice
deadlift test (based on each person’s training journal)
Note–No conditioning or accessory work
Our athletes and other generous people will be helping victims of the recent hurricanes in two ways:
First, we are collecting items to ship to Puerto Rico for the immediate needs of the people there
Second, we are raising funds for Calvary Relief for their long-term recovery and rebuilding work. They stay in the devastated areas and help rebuild homes long after others have left.
Finished with one test?
Why not go for another?
Kareem attacking his ten minute pull up test (after doing his bench press test)
Every quarter we conduct our strength & work capacity tests.
We will test on five barbell lifts and two bodyweight exercises over the next two week.
starting in January we will be adding two more tests: steel clubs long cycle swipes and mace “10-to-2”
Each person is required to have an up-to-date training journal which includes his previous test results. All tests are individualized based on their previous test scores.
All exercises/lifts must be done with correct technique and have full range of motion!
general warm up (10 minutes)
Sanddune fingertip hand walks x 50 reps
resistance band pull a parts x 50 reps
resistance band archer pulls x 25/25 reps
Adex club pull overs x 25 reps
specific warm up (5 minutes)
bench press set up and light practice
bench press test (based on each person’s training journal)
Note–No conditioning or accessory work
general warm up (10 minutes)
Sanddune fingertip hand walks x 50 reps
Adex club diagonal pull overs x 10/10 reps
Adex arc 360’s x 40 reps
tin mans x 100 feet
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
strict barbell press set up and light reps
strength (20 minutes)
strict barbell press x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
neutral grip recline rows x 10 reps
diamond push ups x 10 reps
That will differ for each person as Dr. Fred Hatfield pointed out in his “7 Laws Of Training”, the law of individual differences is listed first. No two people will make exactly the same progress.
Here’s one person who got pretty strong in about 5 months, though he was incredibly weak when he started. The main thing I stressed with him was to be consistent in his training.
Where you want to go is more important than where you start.
Just get started and don’t quit!
Yesterday he accomplished a very difficult task:
L-sit rope climb (arms only, of course) as shown below
general warm up (10 minutes)
Sanddune fist push ups x 20 reps
Adex club side cleans x 50 reps
Adex mace grave diggers x 15/15 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
specific warm up (5 minutes)
weighted pull ups/dips set up and light practice
strength (20 minutes)
weighted pull ups/dips x 7/6/5/4/3/2/1 reps each
conditioning/accessory work (2 rounds)
Grinder Kord flys/reverse flys x 15 reps each
chain presses x 10/10 reps
The Cave 