Posts Tagged ‘how to’

general warm up (10 minutes)

rotation push ups x 20 reps

Adex club 2 hand mills x 15/15 reps

Zercher sandbag cleans x 10 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

barbell floor press x 10 reps

Workshop Template

Here are his 7 Laws of Training

A measured amount of confidence is a good thing but an over-sized ego is not.
It takes a lot of maturity and wisdom, along with a solid work ethic to make progress over the long haul.
If you are training alongside someone who can pull 100lb more than you, that doesn’t automatically mean you should be able to do it or that you are entitled to that level of strength at this time.
You just haven’t earned it yet.

When you have put in the same amount of work as that person, you will be a lot closer to doing similar things. However, he still might always out lift you so just deal with it.

Trying to duplicate a superior lifter’s accomplishments when you haven’t “paid your dues” is a sure way to get injured. Be humble enough to be coached and consistently work hard on what he tells you.

I heard it said a while ago, “That when all else fails, do what your coach told you to do in the first place.”

It’s not rocket science:

  • Work on your basic lifts
  • eat plenty of quality protein, fats, & carbs
  • sleep 7 to 9 hours/night
  • stay hydrated
  • handle life stress well

Don’t waste your time looking for shortcuts, there aren’t any.

 

 

20170413_180348Every quarter we have our strength & work capacity tests Currently there are 5 barbell tests and 2 bodyweight tests.

As a coach, I analyze all the results for each person individually and for the entire group.

This gives me a clear picture of what problem areas we need to work on for the next three months and how to adjust our program design.

If there is the same  problem affecting all the people we test, then the coach (me) needs to do a better job overall and address that issue for the whole group.

If there is a problem with one person in a particular area, then I will tailor specific training for that person to bring up that weak spot.

This help me improve my coaching and it helps them make more progress. I hear Coach Rik Brown talk about that same thing almost every week during his online mace coaching program. He says we help him become a better coach.

I heed his advice!

 

img_2006Simple, basic exercises get results.

They are not flashy or sexy, they just work.

One of my favorites are close-grip Grappler rows, though I do like all types of rows.

It’s so simple, many people will probably not include this exercise in their training.

You just grip the bar itself, breath, brace, and pull. It’s just that simple.

20161229_171618

You can add a thick rope, like this, or do other variations of it.image049

Many people have gotten very strong with this type of training. That’s why we do it at the Cave.