Posts Tagged ‘physical culture’

general warm up (10 minutes)

rear bear crawls x 100 feet

side shuffles x 200 feet

hollow rocks x 15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

high/low sled sprints set up and light practice
strength (5 rounds)

high/low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

1 hand farmers walk x 150 feet

Neuro grip push ups x 12 reps

dead stop  lateral step ups x 10/10 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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This show started off as a podcast show, now it is on streaming radio!

You can listen to the shows I have already done here

Let me be very blunt, if you cannot get up out of a chair or off the toilet by yourself, you are no longer physically independent. Talk to anyone who works in health care, especially with the elderly and you will see what I mean.

The best way to avoid that as you get older is to squat on a regular basis.

In many cultures, squatting is a normal every day thing. If they are not standing up doing something, they are probably squatting doing some kind of work, eating a meal, or just talking with friends.

How many people in Western cultures could do that? Not too many I am sure.

In these countries there are way too many conveniences and it makes the people weak  and lazy.

So, it is squats to the rescue!

Any person who does Powerlifting, Olympic Weightlifting, Strongman, CrossFit, or Underground Strength Training knows the value of the squat.

Any reasonably person healthy person can squat.

There are many variations of the squat, so regardless of age you can do some type of the squat.

Some people will pay attention to this and take action, and others will just blow it off.

You can squat and  keep your physical independence or you can skip it and just set yourself up for life in a nursing home.

The choice is yours alone, so choose wisely!



Some people love to compete, but many do not.

While competition is a valid way to test your capabilities, it is not for everyone.

You  will hear people say, “I only compete against myself.”

That statement is true in many cases, but they still need a way to measure their progress, even if it is only keeping a training journal and logging their workouts.

That is where local, on-site testing comes in.

This gives everyone a good chance to see what they need to improve on and reinforces what they are good at already.

I have found that small group or individual testing can be of great value if done regularly and gives a good cross section view of each person’s fitness level.

It is important to know what you want to find our from the tests you use, then to be able to analyze the results so any changes you need to make in program design can be implemented smoothly at your training facility.

Testing should be challenging, but just administering a “beat down” proves nothing.


Here’s my latest podcast with Fiorillo Barbell Co.

Please listen and post any comments or questions you have, okay?

listen here



Frank DiMeo:The Cave, Underground Strength Coach, Sled Work, Carrying Odd Objects, Strength-#165.