Programming is what makes the difference
The Internet is flooded with all types of training information., and some of it is good.
You can find all kinds of videos on just about any kind of exercise you can think of.
However, having access to all this information doesn’t mean a person will know the best ways to use it.
Just trying to copy someone else doing a lift is one thing, but actually knowing how to train to get the maximum results for that lift is a whole different story.
Many can copy stuff, but few know how to effectively design a training program.
Program with basic movements, primarily, and use some variety in accessory work as needed. Implement change when it is needed, not for entertaining your clients or trying to fool them into thinking you know what you are doing if you really don’t.
Remember, getting results for a brand new, untrained person is easy; but getting ongoing results for a more experienced lifter is more difficult.
Think carefully when writing your training program, don’t just make stuff up and hope for the best.
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
kettlebell figure 8’s x 40 reps
kettlebell suitcase swings x 30 reps
resistance band suitcase deadlifts x 20 reps
Adex mace 360’s x 50 reps
specific warm up (5 minutes)
trap bar deadlifts set up and light reps
strength (20 minutes)
trap bar deadlifts x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
resistance band good mornings x 15 reps
hanging knee raises x 10 reps
weighted sit ups x 5 reps
Following Jedd Johnson’s arm program (part 1)
Here’s a quick look at what’s going on with my arm training at the Cave
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
Adex club side cleans x 30 reps
Adex club outside mills x 15/15 reps
bear crawls x 100 feet
recline bar rows x 15 reps
push ups x 20 reps
specific warm up (5 minutes)
floor press set up and light reps
strength (20 minutes)
floor press x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
JM press x 10 reps
diamond push ups x 10 reps
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
Americanas x 35 reps
Adex club inside mills x 15/15 reps
Adex club barbarian pull overs x 25 reps
tin mans x 100 feet
tuck jumps x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light reps
strength (20 minutes)
squat cleans x 4/4/4/4/4 reps
conditioning (3 rounds)
kettlebell goblet squats x 10 reps
resistance band face pulls x 15 reps, followed immediately by
bent over lateral dumbbell raises x 15 reps
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
weight plate orbits x 20 reps
Adex club halos x 10/10 reps
strict hanging leg lifts x 10 reps
Adex mace grave diggers x 10/10 reps
resistance band Sumo high pulls x 20 reps
specific warm up (5 minutes)
tire flips & keg squats set up and light practice
strength (4 rounds)
tire flips x 5 reps followed immediately
by keg squats x 7 reps
conditioning (2 rounds)
overhead tire throw x 100 feet
sledge hammer strikes x 30 reps
Adex mace 360’s x 30 reps
Our response to the hate & madness shown in Charlottesville
What can one small gym do to fight racism and help promote mutual respect and understanding?
Simple, we can show the world that we refuse to be part of the hate and that we intentionally choose to work together on a consistent basis, day after day.
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
resistance band slow pull a parts x 50 reps
mountain climbers x 50 reps
Adex mace walking barbarian lunges x 100 feet
windshield wipers x 20 reps
specific warm up (5 minutes)
Triple pull & snatch set up light reps
strength (20 minutes)
Triple pull & snatch x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
barbell shrugs x 20 reps
Adex club lateral pull overs x 10 reps
Adex club diagonal pull overs x 10 reps
Why we use Adex steel clubs & maces instead of other types
There are other companies that make high quality maces, but they never seemed to fit what we needed at my gym.
Most of them were single weight maces, others were loadable with water or lead shot.
I had only ever seen one other type of club previously, which was a good product, but single weights only.
Don Giafardino, the founder of Adex, first came to the Cave in Jan. 2016 to teach us about his steel clubs & maces.
What caught my attention right away was the plate-loadable feature. This was exactly what we needed for our classes!
Our athletes vary greatly in size and strength levels, and being able to quickly add or take off plates is a big plus. The weights are interchangeable between the steel clubs & maces.
We use Adex steel clubs and maces in almost every class we have.
They are the next wave of fitness, !
https://cavestrong.net/recommended-training-equipment/
The Cave 