Posts Tagged ‘cavestrong’

No one gets incredibly strong in a short period of time.

Though the current culture thinks it should be otherwise, people actually have to do the hard work on a consistent basis for a  long time to develop that kind of strength.

You are not entitled to strength, you have to earn it one day at a time, rep by rep, for years.

The process will involve many small PRs over the course of time (with a bigger PR once in a while).

Read up on any really strong lifters and look at how long they have trained.

It just takes time. The whole body will be changing as the strength levels improve. This cannot be safely accelerated. Give it the time it needs.

One of the biggest stumbling blocks I have seen over the years is people not being satisfied with a small PR, they want a bigger PR right now and don’t get it.

When they are strong enough, later, they will probably get it.

The results follow the work.

They always have.

 

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club barbarian pull overs x 30 reps

sandbag BTN push press x 10 reps

bodyweight squats x 25 reps

push ups x 25 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

French  press x 10 reps

dumbbell curls x 10 reps

general warm up (10 minutes)

clock push ups x twice around the clock

AbMat sit ups x 20 reps

Adex mace 360’s x 30 reps

mountain climbers x 75 reps

windshield wipers x 20 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

sandbag shouldering/keg squat set up and light practice

strength (20 minutes)

3 rounds–

sandbag shouldering x 10/10

bear hug keg squats x 10 reps

conditioning/accessory work (2 rounds)

keg push press x 5 reps

sandbag Zercher cleans x 10 reps

 

 

 

I am sure you have heard this many times too, “Wow! I didn’t think I lost that much strength!”,

when someone has been gone from training for a while then returns.

My question is, why are they surprised?

What happens to your car when you take your foot off the gas pedal while you’re driving?

While I am not opposed to someone taking a little time off periodically, chronically laying out of training

never helps. A person will always be weaker when they do that; and they will probably have gained some fat also.

Their strength has “leaked out”.

Going back to square one over and over again is very frustrating for all involved, in fact, I will not let a person train at the Cave who does that.

Be all in all the time if you want to make progress!

20161219_181853_li“Life doesn’t come with convenient handles on it.”

–Drew Wolter

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Choose your friends carefully:

  • no negative people
  • no quitters
  • choose those who bring out your best

 

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This show started off as a podcast show, now it is on streaming radio!

You can listen to the shows I have already done here https://cavestrong.net/podcasts/