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

General warm up (10 minutes)
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps

barbarian knee walkups x 20 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 #3 & #4

General warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band vertical pull a parts x 30 reps

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 #1 & #2

General warm up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 50 reps

Sanddune jumps x 12 reps

Sanddune push ups x 15 reps

Adex club barbarian pull overs x 25 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**

how to keep getting PR’s

Well, the first thing is to know the difference between working out and training.

Working is usually an experience, a temporary high.

Yes, you can break a good sweat and end as a heap on the floor afterwards, if that is all you want.

Training on the other hand is a program designed with specific intent to achieve desired goals over time.

In Mace Fit® we train.

In Cave Strong we train.

Both of our training programs are covered under our Quarterly Strength & Work Capacity Tests.

Every three months our athletes go through a battery of ten tests.

The tests are standardized and work from the training journals of each person.

(Training journals are required at the Cave to be a participant in the testing cycles.)

Here’s a brief look at what we test–

bench press

deadlift

squat

push press

squat clean

strict pullups

dips

300’s (mace)

long cycles (clubs)

max. sled push

Seven of these are broken down further into three types of tests depending on the last cycle’s test results.

This testing system has been reliable for over 11 years at my gym.

It gets ongoing results.

It just works.

Things that are not tested never improve.

Set up your own tests if you want to get better at what you do.

Out for now,

Coach D (941)228-8341

She’s working on being lifelong strong

We nicknamed her “Tenacious” quite a while ago.

She lives up to her name every time she comes to the Cave to train.

Make excuses or make progress

The good news is you get to choose.

The bad news is you get to choose.

You can’t have both, so choose wisely!

Cave Strong-training of the day (TOD) #723

general warmup (15 minutes)

overhead weight plate carry x 100 feet

weight plate orbits x 10/10 reps

weight plate strict front raises x 15 reps

Sanddune power steps x 50 reps

specific warmup (5 minutes)

Hi/Lo sled sprint/pullup set up and light practice

strength (4 rounds)

one round= Hi/Lo sled sprint x 100 feet + strict pullups x 5 reps

conditioning/accessory work (2 rounds)

recline rope rows x 5/5 reps

weight stack push downs x 10 reps

Cave Strong-training of the day (TOD) #722

general warmup (15 minutes)

barbarian walking lunges x 100 feet

inch worms x 50 feet

Grinder Kord reverse flys x 15 reps

dumbbell pull overs x 12 reps

alternating leg lifts x 20 reps

specific warmup (5 minutes)

recline bar rows/bench dips set up and practice

strength (6 supersets)

one superset = recline bar rows x 5 reps + bench dips x 5 reps

conditioning/accessory work (2 rounds)

resistance band pull a parts x 75 reps

diamond pushups x 10 reps

how to make sled pulls more effective without heavy loads

I love doing sled work!

I mean, who doesn’t?

We do all kinds of sled pulls and pushes at the Cave.

Don’t let the title fool you.

We do very heavy sled work, but there are other ways to get strong with sleds.

I got some great insights about sleds studying of one Louie Simmons’ books.

Now whether you love or hate Louie Simmons, I could care less.

Most brilliant roguish characters make lots of enemies because they are right and others can’t stand it.

However, I digress.

Let’s look at the front sled pull.

When we go heavy on these we usually are leaning forward quite a bit

and charge straight ahead always maintaining our momentum.

So try lightening the load and pull the sled with vertical posture.

Start every step from a dead stop.

Step way out front and touch down with your heel, then plant that foot firmly and pull back

with your forward leg as you step up with the rear leg.

then stop

repeat on the other side

then stop again

Get the picture?

There is no momentum being used.

This is much more demanding than people think it will be.

That’s crazy, right?

It’s kind of like the first time someone tries to swing a mace.

You know, it’s only like 12-15 lbs and it’s kicking your butt.

It’s very humbling.

That’s it for now,

Coach D (941)228-8341