Posts Tagged ‘near Siesta Key’

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)

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

 

 

 

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Honoring those who trained during the holidays, much respect!

 

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

–Drew Wolter

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Choose your friends carefully:

  • no negative people
  • no quitters
  • choose those who bring out your best

 

One of my favorite training tools is the sled.

You can work with a heavy load and not directly load the spine.

Hand-over-hand sled pulls build strength http://cavestrong.net from Frank DiMeo on Vimeo.

 

 

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.

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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.