#630 IRON BROTHERHOOD

general warmup (15 minutes)

resistance band pull a parts x 125 reps

Neuro Grip pushups x 10 reps

keg squats x 10 reps

alternating sandbag shouldering x 20 reps

resistance band suitcase deadlifts x 20 reps (note: put a 45 lb bumper plate over the band)

specific warmup (5 minutes) set up and light practice

strength (4 rounds)

one round = rescue dummy shouldering x 3/3 reps + heavy wheel barrow push x 50 feet + concrete slab carry x 50 feet + heavy tappers x 5/5 reps

conditioning/accessory work (2 rounds)

Strongman log push press x 5 reps

heavy swings x 10 reps (minimum weight is 100lb)

kettlebell rack squats x 15 reps

“IF YOU CAN’T MEASURE IT, YOU CAN’T IMPROVE IT.”–Peter Drucker

Happy New Year!

You might have stayed up way too late or have a hangover,

but it’s a new day, a new year, and a new decade anyhow.

Time to get cranking on those workouts!

Hopefully you kept a training journal last year so you know what your starting point is now.

What you don’t have one?

Just punch yourself in the face and go get one. The journal is one of the most important pieces of equipment you’ll need all year.

Not having a journal is like playing football with no goal posts, everyone runs around and sweats a lot but the have no idea of where they really are.

All joking aside, it’s important to establish your starting point for this year.

At my gym, The Cave, training journals are required and we use them along with our quarterly strength and work capacity tests to track everyone’s progress. Our testing system is tough and it shows me as a coach two things:

1) How each athlete is progressing

2) What I need to coach better on

Here’s what we test on every 3 months:

bench press

deadlift

back squat

squat clean

push press

dips

pullups

steel mace

steel club

sled push

This way I get a good solid look at each person’s overall performance.

I don’t just want to get people strong, I want them, to be able to move well.

Do what works best for you.

Until next time,

Coach D (941)228-8341

Quarterly Strength & Work Capacity Tests #5 & #6

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 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**

WILL YOU JUMP INTO 2021 OR DRAG LAST YEAR’S BAGGAGE THERE INSTEAD?

How will you start 2021?

If you have commited to consistent positve change over the months and will stick to it you, can leap right into it.

However, if you are hooked on your old baggage. You wont be leaping anywhere.

Though most people won’t admit it, they have created most of their own problems in the form of bad habits.

I posted more in depth about that on my other website earlier today.

I can help you get strong and fit, but you have to let go of your baggage if you want a better year next year.

Want to talk about it?

Text me at (941)228-8341

Cave Strong-training of the day (TOD) #629

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

EXCUSE MAKER OR EXCUSE BREAKER?

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

Cave Strong-training of the day (TOD) #628

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

2021 IS HERE SO GET READY TO CRUSH YOUR GOALS

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

Veterans Train For Free While Home On Leave

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!

Cave Strong-training of the day (TOD) #627

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