general warm up (10 minutes) Sanddune power steps x 100 reps Adex mace grave diggers x 15/15 reps tuck jumps x 15 reps resistance band Sumo high pulls x 15 reps specific warm up (5 minutes) rack pulls set up and light reps strength (20 minutes) heavy rack pulls (from mid-thigh height) x 3/3/3/3/1/1/1/1/1 repsContinue reading “Cave Strong-training of the day (TOD)”
Tag Archives: #motivation
Iron Brotherhood Road Trip Oct.28
We are planning on going to the Tampa Bay Strongman Classic on Oct. 28. This will be in place of our November club meeting, since I will be in Miami for the Adex Mace & Club Certification that weekend. Here’s an idea of what the action is like at the Strongman competition
Ego & impatience–the enemies of progress in training
No one gets incredibly strong in a short period of time. Though the current culture thinks it should be otherwise, people actually have to do the hard work on a consistent basis for a long time to develop that kind of strength. You are not entitled to strength, you have to earn it one day at a time,Continue reading “Ego & impatience–the enemies of progress in training”
The Cave’s training strategy
Cave Strong-quarterly strength & work capacity test 7
general warm up (10 minutes) rotation push ups x 20 reps kettlebell suitcase swings x 30 reps Adex mace 360’s x 40 reps jumping jacks x 50 reps specific warm up (5 minutes) push press set up and light reps push press test (based on each person’s training journal) Note–No conditioning or accessory work
Testing brings out your best
It forces you to improve
Cave Strong-quarterly strength & work capacity tests 5 & 6
general warm up (10 minutes) Sanddune power walks x 100 reps resistance band pull a parts x 100 reps disclocates x 10 reps Adex mace BTN stretch x 60 seconds x 1/1 recline bar rows x 15 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) back squats set up and light repsContinue reading “Cave Strong-quarterly strength & work capacity tests 5 & 6”
Convenience is the killer
Americans are notorious for packing their schedules too full, but they are not alone. Convenience beckons them with fast food instead of real food, energy drinks instead of sleep, texting instead of talking to people face to face, and fat loss gimmicks instead of effective fitness training. Soon or later convenience will cost them dearly. The mindsetContinue reading “Convenience is the killer”
Adex attack mode
Cave Strong-quarterly strength & work capacity tests 3 & 4
general warm up (10 minutes) Americanas x 40 reps Adex club inside mills x 20/20 reps Sanddune fist walks x 50 reps Adex club front clean & squat x 15 reps specific warm up (5 minutes) squat cleans set up and light reps dips set up and light reps squat clean/dips tests (based on eachContinue reading “Cave Strong-quarterly strength & work capacity tests 3 & 4”
The Cave 