general warm up (10 minutes)
Sanddune fist push ups x 20 reps
Adex club shield casts x 30 reps
jumping jacks x 40 reps
mountain climbers x 50 reps
specific warm up (5 minutes)
farmers walks set up and light practice
strength (20 minutes)
farmers walks x 200 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
seated isometric pull x maximum time (use a heavy resistance band)
chain curls x 10 reps
French press x 10 reps
general warm up (10 minutes)
resistance band pause face pulls x 20 reps
Sanddune push ups (on fists) x 20 reps
Adex club front cleans x 15 reps
Power Wheel rollouts x 10 reps
dumbbell push press x 10 reps
specific warm up (5 minutes)
Strongman log “ground-to-overhead” set up and light reps
strength (20 minutes)
Strongman log “ground-to-overhead” x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
lock out weighted sit ups x 10 reps
weight stack push downs x 10 reps
The Cave is home to “the dedicated, coachable few”.
They know that 100% effort is always expected in every training session.
I hold my own self, and them to a high standard!
Consistency in training is required from everyone. Hit and miss attendance is not tolerated.
I screen people hard when they inquire about our training, and that applies to those returning to training at the Cave after being gone for an extended period of time.
I have to know they are very seriously dedicated before I let them return.
New people are welcome to come in for an interview, and I will see if they have the right attitude about training.
I also am raising our training fees next month, which further reduces the chance of unqualified prospects coming. (People who are consistently training with me at this time will not be affected by the rate increase)
People who are just price shopping should go somewhere else.
We don’t play silly games here, we get results!
general warm up (10 minutes)
Sanddune finger tip hand walks x 50 reps
Sanddune split squats x 10/10 reps
Americanas x 50 reps
Adex club long cycle swipes x 25 reps
rear bear crawls x 100 feet
specific warm up (5 minutes)
rack pulls set up and light reps
strength (20 minutes)
rack pulls x 3/3/3/2/2/2/1/1/1 reps
conditioning/accessory work (2 rounds)
resistance band good mornings x 20 reps
weighted step ups x 20 reps
general warm up (10 minutes)
resistance band slow pull a parts x 50 reps
resistance band archer pulls x 25/25 reps
Adex mace BTN stretch x 60 seconds x 2/2
Sanddune steps x 50 reps
specific warm up (5 minutes)
back squats set up and light reps
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
heavy weighted sit ups x 5 reps
sandbag BTN good mornings x 15 reps
weighted calf raises x 20 reps
general warm up (10 minutes)
Sandddune hand walks x 50 reps (note-on fingertips)
kettlebell figure 8’s x 50 reps
rotation push ups x 30 reps
Adex club shield casts x 30 reps
specific warm up (5 minutes)
dead stop bench press set up and light reps
strength (20 minutes)
dead stop bench press x 5/5/5/5/5 reps
conditioning/accessory work (3 rounds)
Sanddune hand walks x 50 reps (note-on fists)
Adex 2 club barbarian squats x 15 reps
general warm up (10 minutes)
Americanas x 40 reps
Adex club side cleans x 50 reps
recline rope climb x 5
Adex mace split squats x 10/10 reps
specific warm up (5 minutes)
sandbag complex set up and light practice
strength (3 rounds)
sandbag shouldering x 10/10 + sandbag Zercher cleans x 10 reps
conditioning/accessory work (2 rounds)
Adex club heavy Gama casts x 10 reps
heavy resistance band isometric pull x max. effort x 1/1/1
Having been a martial arts instructor for many years prior to my transitioning to strength & fitness coaching I have learned the importance of this.
For a coach to be effective, he must definitely be very knowledgeable and experience in his chosen field. However, that is not enough.
You must be able to interact with people daily without getting entangled in their personal lives. Some people join a gym to get in shape, but others have different reasons, often very personal.
As a coach you will meet people from every walk of life. Discernment is needed in sorting through each person’s reason for wanting to train with you. Sometimes you won’t find out the real reason they are there until much later.
Just who are bar tenders or barbers, you are hear all kinds of things you never asked to hear about. This is where professional detachment must be applied, or you will get sucked into the drama of a struggling person’s life.
They want to tell you about their problems, I mean all about their problems, and this is where you need to draw the line. If it is directly related to training, then hear them out.
However, if it gets into personal problems, relationships, money, etc. don’t let yourself get involved.
Remember, you are their to coach them, not be their “shrink”, or their baby-sitter, or their shoulder to cry on.
This requires a tough attitude and the willingness to firmly tell them you are not the answer to their problem.
Many a coach has gone down the hard way due to not maintaining professional detachment. Don’t be that guy!
general warm up (10 minutes)
resistance band vertical pull a parts x 100 reps
resistance band pause face pulls x 20 reps
Adex club front cleans x 20 reps
Adex mace barbarian walking lunges x 100 feet
specific warm up (5 minutes)
Burgener drills
dip snatch set up and light reps
strength (10 minutes)
dip snatch x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
clamp curls x 10 reps
straight arm push downs x 10 reps
The Cave 