Posts Tagged ‘obesity’

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band pull a parts x 50 reps

Adex club side cleans x 30 reps

specific warm up (5 minutes)

alternating kettlebell floor press set up and light practice

strength (20 minutes)

alternating kettlebell floor press x 20/18/16/14 reps

conditioning/accessory work (2 round)

rotation push ups x 20 reps

Strongman log rows x 10 reps


general warm up (10 minutes)

Battling Ropes x 100 waves

dislocates x 10 reps

tin mans x 100 feet

tuck jumps x 10 reps

specific warm up (10 minutes)

Burgener drills

snatch-grip high pulls set up and light practice

strength (20 minutes)

snatch-grip high pulls x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

snatch-grip recline bar rows x 10 reps

Adex club long cycle swipes x 25 reps





general warm up (10  minutes)

Americanas x 50 reps

Adex mace grave diggers x 15/15 reps

Zercher sand bag cleans x 10 reps

strict pull ups x 10 reps

specific warm up (5 minutes)

lateral keg loading/sandbag shouldering set up and light reps

strength (3 rounds)

lateral keg loading x 10/10 reps followed immediately by

sandbag shouldering x 10/10 reps

conditioning/accessory work (3 rounds)

clamp curls x 15 reps

tricep push downs x 10 reps


I have often said that weakness invites aggression. In nature, the strong eat the weak and the fast eat the slow.

Why do people think they are exempt from this cycle of nature?

The “popular” culture is just the opposite. Excellence, winning, and being first are shunned.  The people are mainly soft, fat,  and weak, but many thinks that’s okay.

It is not okay!

I see young guys who can’t change a flat tire on their car. They don’t mow their own lawn. Manual labor is not even considered an option if they want some money.

A hard day’s work would probably kill them.

That is why I am thankful for the people who stand up and do something to reverse this mess. I network with some of the strongest people on the planet. They are strong mentally and physically.

They, like myself,  refuse to accept the status quo.

Coaches are in a unique place to make a difference for the better.

I commend every coach that stands up and says that being a wuss is unacceptable!






At the Cave, I do my utmost to provide the most effective training that I can.

However, what people do when they are not there can sabotage all their hard work.

I advise people to do several simple things, besides training consistently:

  • get plenty of sleep
  • eat plenty of high quality protein, fats, & carbs
  • stay hydrated
  • handle the daily stress of life well

If a person does not dial in all these things, in addition to their training, then their results will be minimal at best.

It’s not rocket science, none of it is complicated or magic.

However,  no one can make anyone do these things.

It requires a lot of self-discipline and many people do not have enough of  that, mainly because it requires some sacrifice. It requires leaving their comfort zone for good.

That’s all it takes, and it works.





I am studying this book now and it is one of the most informative I have read in quite a while, and I read a lot of books.

Scott Iardella shows numerous reasons why strength is so important all through life, but especially as you age. He covers some subjects in depth that many people may not have looked into before, like muscle wasting (sarcopenia).
The Edge of Strength: An Unconventional Guide To Live Your Strength And Discover Your Greatness

20151211_095217Well, this is the final post for Movember.

As with most things pertaining to improving the health of men, many guys will ignore it, unless it pertains to getting 6-pack abs without doing any hard work or dating a woman 1/2 their age.

That is to their own detriment, which they will probably regret later (in the hospital).

The smarter guys will heed the advice and take consistent action on it.

No one gets healthy and fit by accident, it is not something you are entitled to as I wrote in my earlier article “Being Healthy Is Not Your Default Condition”

Eating clean, getting enough exercise, getting regular check ups with your doctor, etc. is not rocket science.

My hope is that many guys will wake up to the facts of what it takes to get fit and healthy and actually do something about it!