Cave Strong-quarterly strength & work capacity test #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-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**

Meet Moses, our newest personal trainer

Hello, my name is Moses, 26 years Young aspiring to be a professional Bodybuilder.
I have trained/competed for 6 years. I aspire to help clients reach their fullest potential and goals. I love what I do, and I love to help people all around the world to better themselves, not only physical, but mentally.  

AFSA Certified

Call Moses at (941)716-1796 to schedule your training.

WHAT IS “FAT PANIC”?

Fat panic is a semi- annual phenomon. It occurs twice each year, one is at New Years and the other one is right before bathing suit season (summer).

People freak out when they realize how much weight they have gained and their clothes don’t fit any more.

Some rationalize it with, “My clothes must have shrunk!”

Truth is, the people who will be in great shape at New Years and bathing suit season have been training and dialaing in their nutrition all year long.

Does that mean there is no hope for other people?

Certainly not!

A word of caution here: watchout for “celebrity diets” and other weight-loss scams.

https://www.consumer.ftc.gov/articles/truth-behind-weight-loss-ads

There are no quick fixes, period. There are no weight-loss hacks in the real world.

The fact is you need a good coach or trainer to work with you in order to get the best and safest results.

Forget trying to get in great shape in 21 days or some other nonsense.

If you live in the Sarasota area, recommend you go with the 12 week program I offer at my gym, especially if you are over 40.

Silver Strong can get you off to a solid start this year.

Any qestions text me at (941)228-8341

#630 IRON BROTHERHOOD

general warmup (15 minutes)

resistance band pull a parts x 125 reps

Neuro Grip pushups x 10 reps

keg squats x 10 reps

alternating sandbag shouldering x 20 reps

resistance band suitcase deadlifts x 20 reps (note: put a 45 lb bumper plate over the band)

specific warmup (5 minutes) set up and light practice

strength (4 rounds)

one round = rescue dummy shouldering x 3/3 reps + heavy wheel barrow push x 50 feet + concrete slab carry x 50 feet + heavy tappers x 5/5 reps

conditioning/accessory work (2 rounds)

Strongman log push press x 5 reps

heavy swings x 10 reps (minimum weight is 100lb)

kettlebell rack squats x 15 reps

“IF YOU CAN’T MEASURE IT, YOU CAN’T IMPROVE IT.”–Peter Drucker

Happy New Year!

You might have stayed up way too late or have a hangover,

but it’s a new day, a new year, and a new decade anyhow.

Time to get cranking on those workouts!

Hopefully you kept a training journal last year so you know what your starting point is now.

What you don’t have one?

Just punch yourself in the face and go get one. The journal is one of the most important pieces of equipment you’ll need all year.

Not having a journal is like playing football with no goal posts, everyone runs around and sweats a lot but the have no idea of where they really are.

All joking aside, it’s important to establish your starting point for this year.

At my gym, The Cave, training journals are required and we use them along with our quarterly strength and work capacity tests to track everyone’s progress. Our testing system is tough and it shows me as a coach two things:

1) How each athlete is progressing

2) What I need to coach better on

Here’s what we test on every 3 months:

bench press

deadlift

back squat

squat clean

push press

dips

pullups

steel mace

steel club

sled push

This way I get a good solid look at each person’s overall performance.

I don’t just want to get people strong, I want them, to be able to move well.

Do what works best for you.

Until next time,

Coach D (941)228-8341

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**

WILL YOU JUMP INTO 2021 OR DRAG LAST YEAR’S BAGGAGE THERE INSTEAD?

How will you start 2021?

If you have commited to consistent positve change over the months and will stick to it you, can leap right into it.

However, if you are hooked on your old baggage. You wont be leaping anywhere.

Though most people won’t admit it, they have created most of their own problems in the form of bad habits.

I posted more in depth about that on my other website earlier today.

I can help you get strong and fit, but you have to let go of your baggage if you want a better year next year.

Want to talk about it?

Text me at (941)228-8341

Young businessman pulling a burlap sack isolated on white background

Cave Strong-training of the day (TOD) #629

general warmup (15 minutes)

Americanas x 40 reps

BTN stretch x 60 seconds x 1/1/1/1

Sanddune squats x 15 reps

lateral lunge 360’s x 20 reps

specific warmup (5 minutes)

sandbag getups light practice

strength (20 minutes)

sandbag getups x 2/2 reps x 4 sets

conditioning/accessory work (1 round)

sandbag BTN push press x 8 reps

Neuro grip pushups x 10 reps

grappler close grip rows x 12

resistance band slow pull a parts x 15 reps

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