general warm up (10 minutes) walking barbarian lunges x 100 feet bear hug keg squats x 10 reps resistance band baseball swings x 20/20 reps specific warm up (5 minutes) rear sled pulls set up & light practice strength (20 minutes) rear sled pulls x 100 feet x 1/1/1/1 conditioning/accessory work (2 rounds) sandbag BTNContinue reading “Cave Strong-training of the day (TOD)”
Tag Archives: fitness
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band diagonal pull a parts x 50 reps rear bear crawls x 100 feet hanging knee raises x 15 reps Adex arc 2 hand mills x 30 reps specific warm up (5 minutes) sled push set up and short practice carries strength (20 minutes) sled push x 100Continue reading “Cave Strong-training of the day (TOD)”
Not many things more basic than a rock
The old guy with the dumpy gym
I learned over the years that you shouldn’t spend more than you make. When I moved from my old location to what is now the Cave, I kept that financial approach in place. Just about everything we bought was used. The rest we made ourselves or had skilled friends make it for us. On rareContinue reading “The old guy with the dumpy gym”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Double Adex club front swings x 50 reps Double Adex club side cleans x 30 reps Sanddune push ups x 15 reps Power Wheel roll outs x 10 reps specific warm up (5 minutes) stone carry set up and short practice carries strength (20 minutes) stone carries x 100 feetContinue reading “Cave Strong-training of the day (TOD)”
Clearing up confusion in unconventional training
It is an understatement to say the flood of information (and mis-information) on the Internet is very confusing. There are some very credible training resources online which are often almost blotted out by hype and faddish nonsense. Unconventional training is not exempt from this any more than mainstream fitness. The general public often falls preyContinue reading “Clearing up confusion in unconventional training”
Heavy steel clubs make a great warm up for barbell lifts
Our athletes use steel clubs and maces just about every day. Our program uses both. Sometimes in our macefit.com classes and other times as a warm up for barbell training like you see here. Don’t limit your thinking! Adding macefit.com to your existing training program can improve your performance overall.
Cave Strong-quarterly strength & work capacity tests #1 & #2
make-up tests General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 100 reps Adex club barbarian pull overs x 25 reps Sanddune push ups x 15 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadlift tests **Note: noContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”
Cave Strong-quarterly strength & work capacity tests #5 & #6
make-up test 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 testContinue reading “Cave Strong-quarterly strength & work capacity tests #5 & #6”
Cave Strong-quarterly strength & work capacity test #9
make-up test General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test Continue reading “Cave Strong-quarterly strength & work capacity test #9”
The Cave 