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
I was talking with one of my more dedicated athletes this morning about the way people look at working out, aging, and attitudes they have.
Since I first started training people over 50 years I have seen a few things that never seem to change. The same patterns are repeated over and over again, only the faces change.
The way I see it, there are only two types of people in the world when it comes to training, excuse makers and excuse breakers.
Excuse makers use the no money, no time, I’m too old, and I have kids excuses repeatedly.
So let’s look at some of these ridiculous “reasons” as they call them:
no money for training but spends around $5 a day at Starbucks, eats meals out constantly, and always has the latest smart phone on the market
no time but spends several hours a day watching TV or online scrolling and trolling
I’m too old, you now that I’m 40 I need to cut back some (they ususally don’t have anything to cut back from since they never started to begin with)
I have kids but still make time to go to ball games, drink with their buddies at home or hit the clubs and bars on a regular basis
Excuse breakers, on the other hand, set money aside for training. They don’t waste it.
They make training a priority. They now staying healthy is vital to a good and full life. They now their families need them and rely on them.
They also know their spouses appreciate a fit-looking appearance in them.
Their kids are active and introduced to sports and working out from an early age.
Paying for a personal trainer or coach is a lot cheaper than paying doctors, hospital, and nursing homes. They see the big picture. They “get it”.
They train regularly as they age.
Which group will you be in in 2021?
If you are an excuse breaker, shoot me a text at (941)228-8341
general warmup (15 minutes)
clock pushups x twice around the clock
45 to 90 degree leg lifts x 20 reps
pause supermans x 15 reps
rear bear crawls x 100 feet
1 legged hops x 100 feet
specific warmup (5 minutes)
banded kettlebell bench press set up and light practcice
strength (20 minutes)
banded kettlebell bench press x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
double dumbbell rows x 12 reps
Grinder Kord chain pushups x 9 reps
strict pullups x 6 reps
I am so psyched about all that is about to break loose at the Cave in January!
First thing is our new Silver Strong 12 week program. This is for everyone 40 and over who wants to get in great shape in the New Year. Here’s the details
Next is our Iron Brotherhood Mens Strength Club’s first training & feast of the year.
This is for all men 18 and older (teens 14 and older are allowed with their Dads)
This training is free and starts Jan. 2 at 4:30.
Everyone pays for their own meals. Our favorite BBQ place has reopened!
Lots of Wings, pulled pork, and brisket will be consumed for sure.
Third Our Quarterly Strength & Work Capacity Tests start on Januray 1.
There are ten tests altogether.
Bring your training journals!
Any questions, text or call Frank at (941)228-8341
All active duty U.S. and Allied military personnel are welcome to train at the Cave for free while they are home on leave. This applies to ALL branches of service!
general warmup (15 minutes)
resistance band pull a parts x 100 reps
horizontal mace strikes x 12/12 reps
Zercher sandbag cleans x 15 reps
tinmans x 100 feet
specific warmup (5 minutes)
sled push/frame carry set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet
conditioning/accessory work (2 rounds)
heavy swings x 10 reps
weighted situps x 10 reps
weighted pushups x 10 reps
NOTE: Those who missed the lightened bench press training last week will do it Monday
general warmup (15 minutes)
resistance band vertical pull a parts x 35 reps
resistance 1 hand pause face pulls x 10/10 reps
resistance band suitcase deadlifts x 20 reps
Sanddune jumps x 10 reps
Burgener drill
specific warmup (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
Sanddune split squats x 10/10 reps
E-Z bar curls x 15 reps
pinch grip isometric weight plate hold x 60 seconds
MERRY CHRISTMAS EVERYONE!
We will have regularly schedule classes through Thursday morning.
There will not be any afternoon classes on Christmas Eve and we will be closed all day on Christmas.
Enjoy your families and count your blessings!
general warmup (15 minutes)
rotation pushups x 20 reps
mountain climbers x 80 reps
hollow rocks x 20 reps
Grinder Kord recline rows x 20 reps
specific warmup (5 minutes)
dumbbell clean & power jerk set up and light practice
strength (20 minutes)
dumbbell clean & power jerk 4/4 x 5 sets
conditioning/accessory work (3 rounds)
dumbbell star complex x 1
dumbbell pullovers x 10 reps
general warmup (15 minutes)
2 hand front swings x 50 reps
2 hand side swings x 30 reps
mad monkey jumps x 100 feet
seated machine chest press x 10 reps
specific warmup (5 minutes)
lightened bench press set up and light practice
strength (20 minutes)
lightened bench press x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
Grider Kord reverse flys x 12 reps
resistance band baseball swings x 20/20 reps
Sanddune pushups x 20 reps
