Cave Strong-quarterly strength & work capacity tests for July 10 & 11

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)

resistance band pull a parts x 50 reps

Adex club barbarian  pull overs x 30 reps

bodyweight squats x 20 reps

recline bar rows x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

test #1

bench press**

No conditioning/accessory work this week

 

 

 

Force of will–the missing link

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”

–Vince Lombardi

People are prone to quit every worthwhile thing that requires consistent effort.

“When the going gets tough, the tough get going.” was a very popular phrase as I was growing up. Now it would read when the going gets tough, quit. They lack will, or as I call it force of will.

This is prevalent throughout the so-called “popular culture”. Quitting has become a national pastime.

Nothing good ever comes to those who quit!

Force of will is a character trait developed over many years through discipline and hard, consistent work. It is forged through fierce determination, and a never surrender attitude.

This takes time, which is why it is so lacking these days.

Force of will in strength and fitness training shows itself in consistency and perseverance, rep after rep. It shows itself in building a strong foundation of basics which leads to exemplary technique.

It shows itself in training when you just don’t feel like it.

It shows itself when you training alone, because no one else had the guts to show up that day.

It shows itself when you crush all your competitors because you do have force of will!

 

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace BTN stretch x 60 seconds each side

sandbag BTN walking lunges x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 8/8/8 reps

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 20 reps

dumbbell step ups x 20 reps

 

Cave Strong-Quarterly strength & work capacity tests July 10-22, 2017

Starting next Monday we will be testing five different barbell lifts and two bodyweight exercises.

Testing will involve 10-minute tests, 3 RM tests, and as needed 1RM.

Technique must be correct  for reps to count!

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

resistance band Sumo high pulls x 20 reps

Zercher sandbag cleans x 10 reps

specific warm up (5 minutes)

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 6/6/6/6 reps

conditioning/accessory work (2 rounds)

kettlebell globe squats x 10 reps (note–hold the globe between the palms of open hands)

resistance band pull a parts x 50 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10  minutes)

Adex club long cycle swipes x 25 reps

Adex club side cleans x 50 reps

drop, rock, & push x 10 reps (learned from Sincere Hogan)

IMG_20121027_165242
Sincere Hogan

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

push press set up and light reps

strength (20 minutes)

push press x 8/8/8 reps

conditioning/accessory work (1 round)

lateral wall walks x 25 feet x 2

side plank x maximum hold time each side

front plank x maximum hold time

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club barbarian pull overs x 30 reps

traveling broad jumps x 100 feet

windshield wipers x 20 reps

isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Romanian deadlifts x 12 rep

dumbbell shrugs x 12 reps

Coaching or enabling co-dependence?

I believe coaches should do just that, they should just coach.

I am there to get people stronger and more fit, period!

Some think their coach is “their shoulder to cry on” or their “shrink”.

That is  not part of the equation at the Cave.

When you walk through the door always be ready to give 100% knowing we are ready to start training. Keep your personal problems to yourself. I don’t want to hear them, it’s not my job and I cannot fix what you broke in your own life.

Here’s what works for me–

  • refuse to accept excuses
  • refuse to listen to whining
  • refuse to allow negative talk in the gym
  • MOST DEFINITELY refuse to get involved in the personal problems of your clients

Remember why you are there, coach!

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club halos x 15/15 reps

push ups x 30 reps

jumping jacks x 50 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench x 12 reps

diamond push ups x 12 reps

Zottman curls x 12 reps

Celebrate Independence Day by getting stronger on July 4

Freedom is gained and kept through strength.

A country full of weak people is not a strong country.

No one ever won a battle through whining and being a useless, weak cry baby.

Thank GOD we have a small percentage of  our citizens that are very tough, smart, and ready to fight anywhere, any time to defend our freedom.

Keeping our mission of dewussifying America in focus, we will be open on July 4.

Weakness invites aggression, but strength crushes it!