general warm up (10 minutes)
mountain climbers x 75 reps
kettlebell figure 8’s to hold x 25 reps
kettlebell goblet squats x 20 reps
Sanddune jumps x 12 reps
specific warm up (5 minutes)
farmers walk set up and light practice
strength (5 rounds)
heavy farmers walk x 50 feet
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
sandbag good mornings x 12 reps
recline bar rows x 15 reps
general warm up (10 minutes)
rotation push ups x 20 reps
resistance band pause face pulls x 25 reps
medicine ball chest passes x 10 reps
sledge hammer strikes x 10/10 reps
specific warm up (5 minutes)
bench press/strict pull ups superset light practice
strength (5 supersets)
one superset = bench press x 3 reps + strict pull ups
conditioning/accessory work (2 rounds)
diamond push ups x 10 reps
dumbbell pull overs x 10 reps
grave diggers x 10/10 reps
We do a lot of barbell training, but that’s not all we do
“New” types of training are often ancient methods re-merging after years of relative obscurity. That makes them new to the current culture.
People are often resistant to change and skeptical about things they are not familiar with.
Of course the same people probably would say, “Wow, I was there when that first started!” after it catches on years later, and they totally missed the opportunity.
I have been blessed to grab hold of several of these things over the years while they were in their infancy.
For instance, years before UFC began, we were already doing full contact fighting at our dojo. I had notice this trend developing in L.A., NYC, and Miami and decided to bring it to our area. Was it a new idea? No, it had been done for thousands of years already. It was just new here and it caught on.
Around 2003 we first started training with kettlebells. No one in our area, that I knew of, was using them. We still use and they have spread all over the world. Kettlebells certainly weren’t a new type of training, just not know here.
In 2004, I found a radical type of training taking place in California. It was relatively unknown then, now you know it as CrossFit. We stayed with that type of training for 12 years.
In 2013, I first got my hands on steel clubs and maces, though I had started investigating them probably 8-10 years earlier. They are a big part of our training and we are expanding Mace Fit® across the U.S.A. and beyond.
If I had waited for a “sure thing” or a perfect time to jump on these opportunities, I would have missed out on a lot.
None of these things were being used in my area when I started them.
I believe it is important to take action regardless of the current situation.
You can always clean up the mess later.
general warmup (10 minutes)
resistance archer pulls x 20/20 reps
resistance band paddling x 20/20 reps
Power Wheel hand walks x 100 feet
steel grip ball pull ups x 5 reps
specific warm up (5 minutes)
rescue dummy complex set up and practice
strength (4 rounds)
one round of rescue dummy complex =
shoulder and carry x 50 feet + rear drag x 50 feet
conditioning/accessory work (2 rounds)
Neuro Grip pushups x 10 reps
keg clean and press x 5 reps
45 to 90 degree leg lifts x 25 reps
We have been hitting exercises for hand strength hard for the last several weeks.
Hand, wrist, and forearm strength are regularly addressed at the Cave, but now we are focusing even more intensely on it.
How important is hand strength? Here’s what Harvard has to say about it
My original interest in training for grip was sparked by Jedd Johnson
about 15 years ago. There are many ways to train your hands, wrists, and forearms.
Hereare a few we use often
general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
double club front swings x 40 reps
slider inch worms x 50 feet
specific warm up (5 minutes)
Ahrens press/pull ups set up and light practice
strength (4 Supersets)
one Superset = Ahrens press x 4 reps strict pull ups x 4 reps
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
side planks x 60 seconds/side
general warm up (10 minutes)
sandbag shouldering x 10/10 reps
mountain climbers x 100 reps
side shuffles x 200 feet
Sanddune jumps x 10 reps
specific warm up (5 minutes)
heel strike sled pulls set up and light practice
strength (5 rounds)
heel strike sled pulls x 100 feet
conditioning/accessory work (2 rounds)
Bulgarian split squats x 10/10 reps
weighted sit ups x 10 reps
The basics are an enigma, they are so simple they elude many people.
They get results consistently over time, but remain neglected.
It seems only the most dedicated, serious athletes invest their time and energy in them.
However, that is exactly the point!
Take two very respected coaches for example, Zach Even-Esh and Travis Mash.
Zach says, “Crush the basics.”
Travis says, “Master the mundane.”
I am not attempting to list all the solid strength coaches I know, but these two make their emphasis on the basics very clear.
I have said many times, “The basics aren’t sexy, they just get results.”
We prove that daily at the Cave.
Don’t waste your time with frivolous nonsense or the latest fitness fad.
Get back to the basics and get stronger!
general warm up (10 minutes)
resistance band diagonal pull a parts x 30/30 reps
Zercher sandbag cleans x 15 reps
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
specific warm up (5 minutes)
set up and light practice
strength (2 rounds)
Russian dumbbell complex**
**note-learned from Louie Simmons’ book
one round = 12 reps each of
alternating press
alternating front raises
Lateral raises
Bent lateral raises
Alternating cross body curls
Judo swing and pull
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
isometric bear hug keg hold x max. time
The Cave 