Cave Strong-quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
Note: no conditioning/accessory work during tests

Cave Strong-quarterly strength & work capacity tests #3 & #4

General warm up (15 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed specific warm up (5 minutes)

pull up test **Note: no conditioning/accessory work during tests**

Cave Strong-quarterly strength & work capacity tests #5 & #6

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**

THE RAPIDS WERE CLOSE, JUST DOWNSTREAM

You couldn’t see anything but jungle through the “hell hole” of the CH47.

We weren’t told where we were going, but we were on our way.

I don’t know how long we were in flight, but eventually we landed on a big sandbar in the middle of a river. There was nowhere else to land. We had a mission to complete.

At first we stayed on one side of the river, but eventually we had to cross it. The current was pretty swift and as we crossed one soldier steeped into a deep hole.

His buddies rescued him but he lost his weapon. Losing a weapon is abolutely forbidden!

Now we had to find it.

We rigged up a safety line down stream, due to the swift current.

After a while one of our soldiers was taken by the current and caught the safety line. The rushing water was in his making difficult for him to hold on and breathe.

He yelled to me “Rock, I can’t make it!” I could see the fear in his eyes. If he had let go, he would be swept into the rapids.

I started out to get him right away and got him back to shore.

We went on to complete our mission.

As I look back over the years I realize there are times in life when you can’t make it on your own. You have to ask for help, which is one thing most people won’t do unless the situation gets really bad.

Fast forward to now and I see this in the world of coaching. You have to know your people. You have to check on them and see how they are doing in life, not just in training.

This is especially important now with Covid-19 impacting everyone’s lives one way or the other. People might not have the virus, but they are unsure of what to do next. Some are very depressed.

Some want to move on but need some help, someone who can come alongside them and give them direction and encouragement.

I take that seriously as a coach, just like I did back in my military days.

I am here to help, that’s my job.

Get my training tips by email here

Cave Strong-quarterly strength & work capacity tests #7 & #8

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club mills x 20 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press test

rest as needed specific warm up (5 minutes)

 specific warm up (5 minutes)

mace 300’s test

Adex mace test **Note: no conditioning/accessory work during tests**

SOME WILL, SOME WON’T, SO WHAT?

I was talking with a very seasoned and experienced Green Beret at Fort Bragg one day many years ago.

This one thing in particular he said has stuck with me ever since, ” A lot of people want to wear the beret, but they don’t want to do the work.”

These guys are serious warriors! Not like some some sports figures who think they are. These guys are the real deal.

In the civilan world, a lot of people want to call themselves coaches, but few want to do the work.

Real coaches know they have to earn it every day.

They are not content to just get certified and wear the t-shirt.

They are always learning!

They do their own research.

They read training and leadership books.

They seek out mentors.

They remain “white belts” no matter how many years of experience they have.

Ask yourself where you stand.

Are you all in or just pretending?

Cave Strong-quarterly strength & work capacity tests #1 & #2

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
Note: no conditioning/accessory work during tests
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Cave Strong-quarterly strength & work capacity tests #3 & #4

General warm up (15 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed specific warm up (5 minutes)

pull up test **Note: no conditioning/accessory work during tests**

Cave Strong-quarterly strength & work capacity tests #5 & #6

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**

Cave Strong-quarterly strength & work capacity tests #7 & #8

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club mills x 20 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press test

rest as needed specific warm up (5 minutes)

 specific warm up (5 minutes)

mace 300’s test

Adex mace test **Note: no conditioning/accessory work during tests*

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