Tag Archives: how to

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””

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)”

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)”

Immunity to learning is its own punishment

Voluntary ignorance is a choice, a very bad choice; yet, people make that bad choice every day. Usually it is driven by ego, which is in turn driven by fear. If you “freeze” and refuse to adapt, you get swallowed up in the backwash of those who were aware of the changes and took action,Continue reading “Immunity to learning is its own punishment”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) clock push ups x twice around the clock Adex club inside  mills x 20/20 reps alternating leg lifts x 40 reps Adex mace “10-to2” x 20 reps (using competition counting method) traveling broad jumps x 100 feet specific warm up (5 minutes) Burgener drills clean grip high pulls set upContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

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) weightedContinue reading “Cave Strong-training of the day (TOD)”