Posts Tagged ‘how to get strong’

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

kettlebell suitcase swings x 30 reps

resistance band suitcase deadlifts x 20 reps

Adex mace 360’s x 50 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 15 reps

hanging knee raises x 10 reps

weighted sit ups x 5 reps

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)

Americanas x 30/30 reps

Adex mace gravediggers x 15/15 reps

resistance band archer pulls x 30/30 reps

walking lunges x 100 feet

side shuffles x 200 feet

specific warm up (5 minutes)

lateral sled pulls set up and light practice
strength (20 minutes)

lateral sled pulls x 100 feet  x 1/1/1/1

conditioning/accessory work (2 rounds)

dumbbell pull overs  x 10 reps

straight arm push downs x 15 reps

Bulgarian split squats x 10/10 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

 

 

 

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

–Drew Wolter

 

 

People are confused about many things these days, every thing from politics to gender to eating habits and so forth.

One thing I have noticed as a coach is people are confused about what it takes to improve various aspects of their health and fitness.

20151023_094638

A person came to my gym “to get strong” so they said, yet they didn’t understand what it takes to get that way. They thought getting all sweaty and collapsing on the floor out of breath was the path to getting strong.

As we worked through our warm up, technique practice, and on into our work sets they just didn’t get it

We work to establish a solid foundation of basics with correct technique before we allow people to lift heavy. It should be simple to understand, but for many it isn’t.

Some people really are chasing the experience rather than the results.

They think if they are not “crawling out the door” at the end, then they didn’t really workout.

We spend a lot of days doing heavy sets of 1 to 5 reps, which to someone who wants to feel like they just did 100 burpees it just doesn’t match their expectations.

However incorrect their expectations are, that is not how we build strength at the Cave.

Once a person has good technique on the basic lifts, we ramp it up.

We also add in a variety of training tools that are not commonly used in many gyms. This requires learning more basics. You might be good at barbell lifts, but try a heavy keg, sandbag, or stone and see what happens.

They just want it to be fast and furious, to feel the rush, and their heart feeling like it will burst out of their chest.

That is all fine if they want to build muscle endurance, aerobic capacity, etc.

Metcons definitely have their purpose in overall conditioning, people just shouldn’t confuse the different types of training and program design.

 

Lunch atop a Skyscraper, 1932images4c2dea89ef3ac2da6791d933866058b2

There are few today who really work hard physically. There are some exceptions of course, like our military, construction workers, farmers, lumber jacks, block masons, dry wall installers, OT’s, PT’s, First Responders, etc.

Many people only exercise their thumbs from texting or playing video games. They sit all day, that is far from actually  doing physical work.

So, next Monday, while much of the country is pretending they worked so hard they need an extra day off, we will be training extra hard at the Cave.

Hard Labor Day has become a yearly tradition, so come and celebrate with us!