As it looks right now we are in the path of Tropical Strom Elsa, which should hit Tuesday around 2 pm.
The morning classes are still on the schedule for tomorrow, but text or call me before you drive to the Cave at (941)228-8341.
Classes might be cancelled on very short notice depending on the weather.
A couple of years ago I was blessed to be invited for lunch with former NFL Strength Coach, Johnny Parker, and a group of local coaches.
My buddy, Rich Lansky, had arranged this unprecedented event.
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Coach Parker had been a Strength Coach for four different winning NFL teams. He taught us many things that day. In fact, I still have all my notes.
When the questions started flowing, Johnny asked a few himself.
He asked one coach how he did step ups.
After patiently listening, Coach Parker taught us how to dead-stop step ups.
The foot on the floor (non-stepping foot) would have only the ball of the foot in contact with the floor.
The other leg had to all the work.
So why was that a big deal?
Try it and you’ll see the difference.
Coach Parker is a gold mine of training information and has many years “in the trenches”.
Coach D (941)228-8341
general warmup (15 minutes)
pushups x 35 reps
situps x 25 reps
strict pullups x 10 reps
side shuffles x 200 feet
1 legged hops x 100 feet
specific warmup (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
sandbag good mornings x 20 reps
dead-stop weighted step ups x 10/10 reps
1 legged resistance band hamstring curls x 20/20 reps
The date is not set yet, but follow this blog by email and you’ll get the first announcement .
As most of you know I have trained people for several decades.
Over the years I have continuously kept learning what worked best and dumped everything that didn’t deliver solid results. I have learned from great mentors like Bud Jeffries and Zach Even-Esh for years.
Cave Strong is an unconventional, strength-based, hybrid training system that gets ongoing results.
Please let your friends know about this so they can get the word early! They will need to follow this blog by email. Thanks!
general warmup (15 minutes)
recline rope climb x 5 reps
Power Wheel rollouts x 10 reps
Bulgarian bag 360’s x 15/15 reps
traveling broad jumps x 100 feet
specific warmup (5 minutes)
strength (5 supersets)
one superset = pushups x 10 reps + dips x 5 reps
conditioning/accessory work (1 round)
alternating leg lifts x 30 reps
bodyweight squats x 30 reps
situps x 30 reps
general warmup (15 minutes)
kettlebell figure 8’s to hold x 25 reps
resistance band vertical pull a parts x 35 reps
resistance band 1 hand pause face pulls x 10/10 reps
medicine ball chest pass x 10 reps
sledge strikes x 12/12 reps
specific warmup (5 minutes)
dumbbell push press set up and light practice
strength (20 minutes)
dumbbell push press x 5/5 reps x 5 sets
conditioning/accessory work (3 rounds)
strict pullups x 5 rep
recline rope climbs x 3
Yikes! Who would post something like that?
I mean you get your butt kicked and tell everyone about how you failed.
Absolutely!
You see, when you attend a very high level school everyone doesn’t make it.
This school was Jump Master School at Fort Bragg.
The grading there was extremely tough, right down to the day of graduation.
I had made it all the way through and had one more test called JMPI. I missed the cutoff time to complete the test by about 4 seconds.
That didn’t matter. I was out. I wouldn’t graduate.
Military schools are not like civilian “feel good” schools. Either you have what it takes or you don’t and no one gives a rip about your feelings or self-esteem. That’s how it is and that’s how it should be.
Having low standards is like not having any.
Letting everyone pass is ludicrous.
I am thankful that Jump Master School was that demanding.
It taught me a lot, and I have carried those lessons forward ever since.
Keep the bar high in your own training and coaching of others.
No slack!
general warmup (15 minutes)
clock pushups x twice around the clock
45 to 90 degree leg lifts x 20 reps
resistance band pull a parts x 50 reps
Sanddune plyo pushups x 10 reps
specific warmup (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
tri-set tricep complex x 4
Grinder Kord flys x 15 reps
kneeling weight plate tipups x 8 reps
general warmup (15 minutes)
weight plate orbits x 15/15 reps
bear hug keg squats x 5 reps
Sanddune jumps x 10 reps
tappers x 7/7 reps
pinch grip isometric weight plate hold x 30/30 seconds
specific warmup (5 minutes)
Atlas stone gravity-breakers set up and practice
strength (20 minutes)
Atlas stone gravity-breakers x 3 reps x 3 sets
conditioning/accessory work (2 rounds)
Atlas stone lifts x 3 reps
weight plate rows x 5 reps
wrist rollers x 10 reps
Seth, aka Ichiban, was nervous about this test but gave his total effort to make this max weight sled push. This was 5.9 times his bodyweight
The Cave 