how do you measure your progress?

Everyone wants to get stronger, but how do you know if you are actually are?

First of all, you need to decide if you are going to work out or if you are going to train.

They are not the same.

Working out is often just experiencing the moment, the feeling you get.

It doesn not mean you made any progress even if you are crumpled up on the floor in a pool of sweat at the end.

Training on the other hand doesn’t focus on the moment or the feeling. It focuses on results, specifically

ongoing results. It involves a well thought out plan implemented consistently over time.

Keeping an up-to-date training journal is a big help in seeing how far you’ve come or fallen behind.

If you don’t keep a journal you are just guessing or kidding yourself.

Another way to check your progess is through regular testing.

We test every three months at the Cave.

I describle how we do that in detail in my new paperback book, The Cave Strong Method,which will be available this week from Barnes & Noble.

The third way to test yourself is through competition.

Competition pits you against some very strong and capable people who will push you to the limit.

You might win or you might get crushed, but either way you learn and improve.

Sometimes the truth is ugly other times it’s beautiful.

Find out what it will be for you.

Out for now,

Coach D

Cave Strong-training of the day (TOD) #765

general warmup (15 minutes)

weight plate orbits x 12/12 reps

strict weight plate front raises x 8 reps

recline rope climbs x 4 reps

weighted situps x 10 reps

specific warmup (5 minutes)

Atlas stone lifts set up and light practice

strength (20 minutes)

Atlas stone lifts x 2 reps x 7 sets

conditioning/accessory work (2 rounds)

weight plate rows x 8 reps

recline rope rows x 8/8 reps

Cave Strong-training of the day (TOD) #764

general warmup (15 minutes)

dumbbell star complex x 2

kettlebell figure 8’s to hold x 20 reps

recline rope climb x 5 reps

diamond pushups x 10 reps

sandbag Zercher squats x 15 reps

specific warmup (5 minutes)

Strongman axle floor press/rows set up and light practice

strength (5 supersets)

one superset = Strongman axle floor press x 5 reps + rows x 5 reps

conditioning/accessory work (2 rounds)

steel grip ball pullups x 4 reps

1 hand farmers walks x 100 feet

wrist roller x 6 reps

Cave Strong-training of the day (TOD) #763-quarterly strength & Work capacity tests #9 & #10


General warm up (10 minutes
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

Cave Strong-training of the day (TOD) #762-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 outside mills x 20 reps
Sanddune plyo push ups x 10 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)push press testrest as needed
BTN stretch x 60 seconds x 1/1/1/1 
specific warm up (5 minutes)
mace 300’s test
Adex mace test
**Note: no conditioning/accessory work during tests**

warrior’s intent in training

What really drives you to train?

Is getting leaner and stronger an end in itself or is there something more?

Everyone wants to look good and feel good, that’s a given.

That’s often not enough though.

During my martial arts and military years the focus was on effectiveness against an enemy/attacker.

The main thing was performance when it really mattered.

Whether it was a street attack in the civilian world or an ambush in the military you had to win right then.

You couldn’t do it over.

As I created the Mace Fit program these things were in the back of my mind.

I see maces and clubs as weapons not just fitness tools.

The intent of a warrior is built into each movement.

I do not use the term “warrior” lightly.

Many people throw it around and claim the title of warrior who have never faced a deadly situation in there entire life.

To me a warrior is always prepared for battle, real physical battle, not just winning a ball game.

The Cave Strong program also is built with warrior’s intent.

Stay ready and you won’t have to get ready.

Are you strong enough to defend your loved ones?

Could you carry a wounded or injured person if you had to?

Could you hold on to something for a long time if your life depended on it?

Could you lift a heavy objects repeatedly to rescue a person buried in rubble?

The world we live in is a dangerous place.

Train like your life depended on it, because it might one day.

Just a few thoughts to start the week off with,

Coach D

Cave Strong-training of the day (TOD) #761-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**

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