Cave Strong-training of the day (TOD)
general warm up (10 minutes)
Adex club side cleans x 50 reps
Adex club 2 hand mills x 40 reps
resistance band pause face pulls x 20 reps
recline rope climbs x 5
rear barbarian walking lunges x 100 feet
specific warm up (5 minutes)
Meadows rows set up and light reps
strength (20 minutes)
Meadows rows x 12/12–10/10–8/8–6/6 reps
conditioning/accessory work ( 3 rounds)
straight arm push downs x 10 reps
Grinder Kord reverse flys x 10 reps
The enemy inside your head can wreck your training
People talk about “the mental side of the game” in many sports.
Two things from my earlier years showed me how important the mental side really was.
- Full-contact kickboxing/karate
- Night time parachute jumps
You had to be mentally prepared for those in order to act without hesitation when the time came.
Fast forward to strength training. It is very important to be clear-headed and completely focused on each rep you do.
The common enemies people have in their heads are:
- lack of confidence
- fear of getting under a heavy load
- distracting thoughts
- an out of control ego
- over-thinking aka paralysis of analysis
- lack of experience
- knowing your technique is not that good yet
All of these are bad enough individually and worse when there are more than one affecting you. They can cause you to miss the lift, get injured, or even killed.
Get them out of your head!
I am sure there are some I have missed, so feel free to post them in the comments section.
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
Adex club inside mills x 20/20
Adex club outside mills x 20/20 reps
tuck jumps x 10 reps
sandbag shouldering x 10/10 reps
resistance sumo high pulls x 20 reps
specific warm up (5 minutes)
tire flips and lateral keg loading set up and light practice
strength (4 rounds)
tire flips x 5
lateral keg loading x 10 reps
conditioning/accessory work (2 rounds)
sledge hammer strikes x 30 reps
elevated front plank x max hold time (Note–on your elbows)
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
Adex mace barbarian walking lunges x 100 feet
sandbag Zercher cleans x 15 reps
strict pull ups x 10 reps
windshield wipers x 20 reps
Adex club mills x 30 reps
specific warm up (5 minutes)
weight plate stack rows and dumbbell pull overs set up and light reps
strength (4 rounds)
weight plate stack rows x 8 reps
dumbbell pull overs x 8 reps
keg power press x 8 reps
conditioning/accessory work (2 rounds)
Adex mace 360’s x 40 reps
lateral tire throws x 100 feet
Zottman curls x 10 reps
Monday at the Cave — slideshow
If you’re the smartest guy in the room, you’re in the wrong room
Immunity to learning is a self-imposed curse.
When you stop learning, you are not going to progress any further.
The best athletes and coaches I know all have even better coaches coaching them.
This takes humility and a hungry desire to achieve excellence.
Being “uncoachable” is very easy to spot in someone —
(Note: I get rid of people like this as fast as possible at my gym)
- They do not ask for corrections on their technique
- When they get a correction anyhow, they just blow it off
- They don’t value their coach’s knowledge or experience
- They plateau regularly
Being the big fish in a little pond is nothing compared to being in the ocean where you are at the bottom of the food chain.
No one gives a rip what you did in high school (with terrible technique). You might have been a legend in your own mind back then. It doesn’t matter now that you’re several decades older.
For those who do want to continue to improve, there is a huge amount of credible information available. Don’t rely on the Internet alone for information, dig into great books about training.
No accomplished coach or athlete will ever tell you the journey will be easy or short.
It won’t be, but if you are fully committed to achieving excellence, you will find a way or make one.
Cave Strong-training of the day (TOD)
Kicking off Monday with a bang!
general warm up (10 minutes)
resistance band pull a parts x 100 reps
push ups x 25 reps
jumping jacks x 50 reps
bodyweight squats x 25 reps
specific warm up (5 minutes)
Strongman medley set up and light practice
strength (4 rounds)
Strongman medley–one round is:
- log ground-to-overhead x 8 reps
- rear sled pull x 50 feet
- stone/keg carry x 50 feet
- one arm deadlifts x 8 reps
conditioning/accessory work (2 rounds)
Adex mace “10-to-2” x 20 reps**
**use competition counting method
Adex club barbarian pull overs x 20 reps
“The frenzy of now”– Impatience prevents true progress
You see it every day, people getting all rude and crazy-acting over things they can’t control, the person driving too slow in front of them. No matter how close they tailgate the other driver, he is not going to go any faster.
So what’s that got to do with training?
Only everything! Somethings cannot be rushed no matter how much a person thinks they should.
It takes time to get really strong, no one will get as strong as Bud Jeffries, for example, in only a few weeks or months. He has trained hard for many years.
One question I get pretty regularly from new guys is how many days a week he should train. For our training system, I recommend three days a week for most people.
They want to add training days because they want to go faster. They don’t want to wait for their bodies to do what they do during the process. It takes time and hard work, which both go against the “popular” culture’s impatient world view.
You can want a strong body all you want, you can think you are entitled to it; but you aren’t. If you don’t patiently do the hard work over the course of months and years you will never get it.
You have to eat clean, get plenty of quality sleep, hydrate properly, and handle the stresses of life well on top of all the hard training it takes to get really strong.
You can’t download a strong body, you have to earn it.
Cave Strong-quarterly strength & work capacity tests for July 20 & 21
Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
kettlebell rack squats x 15 reps
kettlebell high pulls x 10/10 reps
Adex club front cleans x 15 reps
specific warm up (5 minutes)
Burgener Drills
squat cleans set up and light reps
test #7
squat cleans
Note: No conditioning/accessory work this week
The Cave 