“I won’t discriminate against anything that will make me stronger.”–Zach Even-Esh

I couldn’t agree with Zach more!

We don’t just talk about, we live it day after day.

Our training tools are very varied, and we build upon strong basic movements which ever ones we are using that day.

Here’s a quick look inside the Cave

There are many training tools to use, choose them wisely.

If you are not using steel maces and clubs you are probably limiting yourself.

Check them out, seriously.

You can also get certified if you want to start a program at your gym

and you could be hanging out at the beach the one in Sarasota Florida next month.

​Read more here

Coach D (941)228-8341

Cave Strong-training of the day (TOD) #654

band-resisted Romanian deadlifts**

** full credit given to Mash elite Performance for this exercise

general warmup (15 minutes)

Sanddune squats x 15 reps

Sanddune jumps x 10 reps

side shuffles x 200 feet

dumbbell high pulls x 10/10 reps

donkey kicks x 10 reps

specific warmup (5 minutes)

Romanian deadlifts set up and light practice

strength (20 minutes)

band-resisted Romanian deadlifts x 7 reps x 4 sets

conditioning/accessory work (2 rounds)

leg extensions x 12 reps

weighted calf raises x 15 reps

resistance band hamstring curls x 25 reps

Cave Strong-training of the day (TOD) #653

general warmup (15 minutes)

long cycles x 25 reps

clock pushups x once around the clock

flutter kicks x 100 reps

jumping jacks x 50 reps

1 legged hops x 100 feet

specific warmup (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

resistance band tricep pushdowns x 15 reps

resistance band pushups x 12 reps

strict chain presses x 10 reps

Iron Brotherhood #652

general warmup (15 minutes)

sledge hammer strikes x 15/15 reps

grave diggers x 15/15 reps

overhead tire carry x 100 feet

lateral tire throws x 100 feet

rotation pushups x 20 reps

specific warmup (5 minutes)

set up and light practrice

strength (4 rounds)

one round = keg carry x 100 feet + log clean & push press x 5 reps + axle deadlifts x 5 reps + rescue dummy shouldering x 5 reps

conditioning/accessory work (2 rounds)

close grip grappler rows x 10 reps

nightmares x 10 reps

Mississippi shrugs x 10 reps

these 3 people shouldn’t come to our Mace Fit® certification

You’re kidding me, right?

Even though they’d learn all kinds of cool stuff and become an even better coach or trainer, they should just stay home.

In case you think I “lost it”, here’s why.

Those 3 can save a bunch of bucks and get certified online at home.

You see our online certification is $107 less than our live one.

That’s a great savings already, but for the first 3 people who register for our online Mace Fit® certification by 8pm on March 6, 2021 they will save $68 more.

Wow! That adds up to $175!

So if you’d rather kick back at home and skip the Orlando traffic be the one of the first three people to register. Here’s the link

The clock is running, be one of those 3 and save $175!

Coach D (941) 228-8341

Cave Strong-training of the day (TOD) #651

general warmup (15 minutes)

resistance band baseball swings x 20/20 reps

resistance band push throughs x 20 reps

Neuro Grip pushups x 10 reps

medcine ball isometric crush hold x 45 seconds

Power Wheel rollouts x 10 reps

specific warmup (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

heavy close grip grappler rows x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

diamond pushups x 15 reps

dumbbell rows x 12/12 reps

Russian situp x 1 reps

Cave Strong-training of the day (TOD) #650

general warmup (15 minutes)

Sanddune power steps x 50 reps

Sanddune jumps x 10 reps

grave digger front lunges x 12/12 reps

resistance band suitcase deadlifts x 20 reps

specific warmup (5 minutes)

machine belt squats set up and light practice

strength (20 minutes)

machine belt squats x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

dumbbell deadlifts x 15 reps

Zercher sandbag squats x 15 reps

beauty and the beast at the Cave

Everyone who follows the Cave by email or social media knows that we are all about strength. Our training is tough and it builds beasts!

But I bet you didn’t know we have a secret weapon, our personal trainer Carly, who helps

women get more beautiful. That’s Carly on the right.

So if you ladies want to look better and feel better contact Carly here

Cave Strong-training of the day (TOD) #649

general warmup (15 minutes)

medicine ball chest passes x 12 reps

tire flips x 5 reps

revolver pushups x 20 reps

45 to 90 degree leg lifts x 20 reps

traveling broad jumps x 100 feet

specific warmup (5 minutes)

board press set up and light practice

strength (4 rounds)

board presses x 3 reps at each board stack height

conditioning/accessory work (2 rounds)

resistance band pillars x 10/10 reps

dumbbell hammer curls x 12/12 reps

dumbbell pullovers x 15 reps

WILL SOMEONE PLEASE PASS ME THE KEG?

Alright ! Got another kegger for you!

I love keg training.

Kegs are more versatile than many people think.

Here’s a good one to develop speed and explosiveness.

The keg power press starts with the keg resting horizontally on your quads.

In one powerful move step forward as you bring the keg up towards your chest and punch it out.

Pull it back in as fast as it went out.

These have to be done FAST!

Do low to moderate reps for best results.

Shoot me a text and let me know how you like it.

Coach D (941)228-8341  

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