Micro courses about our training methods

I will be putting together a series of short aka micro courses covering different aspects of how we train at the Cave. The course will generally be 4 weeks and will be very affordable.

For those who follow out Cave Strong-training of the day (TOD), this will be a more in depth look at  the types  equipment we use and why we use them. We will also cover different aspects of our training in detail.

blue-handdrawn

To learn more about this new development make sure you click on the Follow  Blog Via E-mail Button on the home page.

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear walking lunges x 100 feet

rotation push ups x 20 reps

tin mans x 100 feet

Adex club 2 hand mills x 30 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 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

dips x 10 reps

strict pull ups x 5 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club barbarian pull overs x 30 reps

sandbag BTN push press x 10 reps

bodyweight squats x 25 reps

push ups x 25 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

French  press x 10 reps

dumbbell curls x 10 reps

sled & mace combo

Never be afraid to do something that you might fail at

Don’t put limits on what you can and will do

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Americanas x 30/30 reps

Adex club inside mills

Adex mace alternating barbarian lunges x 20 reps

Adex mace “10-to-2” x 20 reps Note–use competition counting method

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (2 rounds)

Grinder Kord complex– one round =10 reps of each exercise

flys, reverse flys, rows, chest presses, curls, tricep extensions

conditioning/accessory work (2 rounds)

isometric leg lift with kettlebell pull overs x 15 reps

Adex club isometric crucifix hold x max. time

 

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance archer pulls x 30/30 reps

Adex club halos x 10/10 reps

Adex club long cycle squats x 20 reps

kettlebell goblet squats x 20 reps

specific warm up (5 minutes)

strict chain press set up and light reps

strength (20 minutes)

strict chain press x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

JM press x 10 reps

E-Z bar curls x 10 reps

Strongman training (slide show)

simple training–push and carry heavy stuff

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

push ups x 25 reps

recline rope climbs x 5

leg lifts x 25

Adex mace 360’s x 30 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (20 minutes)

sled push x 50 feet, followed immediately

by farmers walk x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

barbell shrugs x 20 reps

weighted calf raises x 20 reps

weighted sit ups x 10 reps

 

Simple “finishers” after heavy lifts

Presentation of Cave Strong Athlete of the Year Trophy