Here’s a quick look inside the Cave
People ask me what we do at the Cave
Here’s a quick look inside the Cave
Cave Strong-training of the day (TOD) #682
general warmup (15 minutes)
hollow rocks x 25 reps
pause supermans x 15 reps
tin mans x 100 feet
Sanddune squats x 15 reps
1 legged hops x 100 feet
specific warmup (5minutes)
rear sled pulls set up and light practice
strength (5 rounds)
rear sled pulls x 100 feet
conditioning/accessory work (2 rounds)
leg extensions x 15 reps
resistance band hamstring curls x 30 reps
Schedule change
Effective now:
There will not be any more 6:30 am classes.
I am adding new morning classes on Tues. & Thurs.
- 9:00-9:45 am cave strong
- 10:00-10:45 am Mace Fit®
Cave Strong-training of the day (TOD) #681
general warmup (15 minutes)
kettlebell figure 8’s to hold x 25 reps
situps x 25 reps
kettlebell goblet squats x 15 reps
Bulgarian bag 360’s x 15/15 reps
2 hand angle press x 15 reps
specific warmup (5 minutes)
incline bench press/barbell rows set up and light practice
strength (5 supersets)
one superset = incline bench press x 4 reps + barbell rows x 4 reps
conditioning/accessory work (3 rounds)
Grinder Kord chain pushups x 5 reps
strict pullups x 5 reps
So I asked him if double unders were so functional, why didn’t they do them in prison
That seemed like a fair question to ask, especially since this organization prided themselves on functional fitness.
I had been a coach with them for many years, they were a huge global organization.
My question stood, though.
I didn’t get a good answer, just a strange look somewhere in between annoyance and bewilderment.
It seemed to me that guys in prison would focus on what helped them to stay alive in those hell holes.
I left them, after 12 years and knew it was time for me to pursue my own path.
If someone else’s training strategy doesn’t fit your life, get out. It’s just that simple.
That doesn’t mean to jump all over the place and change to something new every week.
Give whatever system you are in a good solid effort over time and see if it brings the results you are willing to work for.
I trained in martial arts for many years, but I knew I had to get stronger overall, so I altered my path.
As I got stronger, I knew I had to still be fast and have good endurance, so I adapted again.
I was not a prisoner of my past.
I was not chained to the status quo.
My training nowadays is, mainly Mace Fit®, barbells, and bodyweight. This fits me. I want to be strong and fit my whole life.
If you know something is lacking in your approach to training, I recommend adding Mace Fit® to it. I am sure it will plug the holes in your fitness program and you will get healtier and more fit.
Come and learn with us on June 12-13 in beautiful Sarasota, Florida.
Coach D (941)228-8341
Cave Strong-training of the day (TOD) #681
general warmup (15 minutes)
resistance band archer pulls x 20/20 reps
resistance band 1 hand pause pulls x 10/10 reps
barbarian pullovers x 25 reps
45 to 90 degree leg lifts x 20 reps
sandbag shouldering x 12/12 reps
specific warmup (5 minutes)
sandbag Zercher squats set up and light practice
strength (20 minutes)
Sandbag Zercher squats x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
weight stack tricep push downs x 10 reps
offset front pullovers x 10/10 reps
Born Tough-I like that name
Born Tough is out of L.A.
They contacted me and asked me to do a review on their stuff, this is the first thing I got in the mail.
Their sleeveless t-shirt is great to train in! I did a Mace Fit® workout wearing it yesterday and the freedom of movement was excellent.
The shirt is very well made and great for the hot, humid climate I live in in southwest Florida.
Take a look at their gear and you’ll see their prices are very reasonable. Check them out here
Memorial Day schedule
On Monday will have a 9 am class, then we will close until 5:30 pm.
This allows us to attend the Memorial Day Ceremony at 11am and still run our evening classes.
The 2,000 mile road trip workout
Man, I am so stoked after my recent vacation! It was so cool to see all the mountains, valleys, waterfalls and the very cool attractions we visited.
So how did I workout when I drove over 2,000 miles in a week?
There were 3 ways I did it.
Steering wheel isometrics (don’t do these in heavy traffic)
Crush the steering wheel in from the 3 o’clock and 9 o’clock positions for about 10 seconds.
Then pull the steering wheel apart from the same positions for ten seconds again.
Hit 3 to 5 sets. These will hammer your abs hard as well as your shoulders and lats.
You can also work your way around the clock (steering wheel).
Another thing you can do is put your car on cruise control (not in heavy traffic) and do isometric pushes against the floor boards.
Then switch to flutter kicks.
Alternate these for for 3 to 5 sets.
Of coure you can do pushups, squats dips, etc. at the rest areas. Do a set or two of 25 reps each.
Last of all, hit the hotel fitness room and use whatever you find there. Most have dumbbells up to 50lb. Some have clubs for all you Mace Fit® fans.
Hope that’s helpful for you highway gypsies out there!
It was great to get away but it’s great to get back.
I love to coach, but you might not know that I am also an author.
Talk soon amigos!
Coach D (941)228-8341
Cave Strong-training of the day (TOD) #680
general warmup (15 minutes)
weight plate orbits x 25 reps
strict weight plate front raises x 12 reps
barbarian split squats x 10/10 reps
Sanddune jumps x 10 reps
tin mans x 100 feet
specific warmup (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 4 reps x 6 sets
conditioning/accessory work (1 round)
strict pullups x 10 reps
Mississippi Shrugs x 10 reps
Note: 1 rep = isometric hold at the top of a barbell shrug x 10 seconds + rest x 10 seconds. Do not set the bar down until all reps are completed
The Cave 