Tag Archives: fitness

Press, row, swing clubs, & swim–a simple approach to training while on vacation

I always recommend that people still train while they are on their vacation. Few however, heed that advice and pay for it big time when they return to the gym. There are so many options for staying in shape while “on the road” that not training is inexcusable. I trained throughout my vacation. It wasContinue reading “Press, row, swing clubs, & swim–a simple approach to training while on vacation”

Recap of our “Steel Drums, Steel Clubs, & Maces”

This past weekend our event was a huge success! I am actually on vacation right now, but since this was delayed due to my router going out on my computer the day it was supposed to be up I did it tonight. It will be my only post this week. My thanks to everyone who attended andContinue reading “Recap of our “Steel Drums, Steel Clubs, & Maces””

Dewussifying our culture, one person at a time

I have often said that weakness invites aggression. In nature, the strong eat the weak and the fast eat the slow. Why do people think they are exempt from this cycle of nature? The “popular” culture is just the opposite. Excellence, winning, and being first are shunned.  The people are mainly soft, fat,  and weak,Continue reading “Dewussifying our culture, one person at a time”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) bear crawls x 100 feet leg lifts x 25 reps Adex mace “10-to-2” x 15 reps dips x 10 reps specific warm up (5 minutes) grappler twists set up and light reps strength (20 minutes) grappler twists x 20/16/12/8 reps conditioning/accessory work ( rounds) Adex club side cleans x 40 repsContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band archer pulls x 30/30 reps Adex club barbarian squats x 15 reps (use two clubs) Power Wheel hand walks x 50 feet recline rope climb x 3 specific warm up (5 minutes) grappler close grip rows set up and light reps strength (20 minutes) grappler close grip rowsContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) clock push ups x twice around the clock side shuffles x 200 feet dumbbell hang power snatch x 10/10 reps drop, rock, & push x 10 reps specific warm up (5 minutes) strict barbell press set up and light reps strength (20 minutes) strict barbell press x 4/4/4/4/4/4 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD)”

What type of athlete doesn’t need healthier shoulders?

How about stronger hands, wrists, & forearms? Or maybe improved midline stabilization? Let’s not forget coordination, okay? I can’t think of any, can you? Steel clubs & maces can help in all those areas. Join us this coming Saturday at 11:00am at the Cave and learn from my coach, Don Giafardino.    

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band pull a parts x 100 reps mountain climbers x 100 reps dislocates x 10 reps tuck jumps x 10 reps specific warm up (5 minutes) Burgener drills squat snatch set up and light reps strength (20 minutes) squat snatch x 2/2/2/2/2/2 reps conditioning/accessory work (2 rounds) dumbbell overheadContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rotation push ups x 30 reps dislocates x 10 reps Adex club lateral pull overs x 10/10 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press x 4/4/4/4/4 reps conditioning/accessory work (2 rounds) strict dumbbellContinue reading “Cave Strong-training of the day (TOD)”