Cave Strong-training of the day-(TOD) #582

general warm up (15 minutes) resistance band pull a parts x 75 reps resistance band Sanddune push ups x 15 reps strict chin ups x 8 reps double Arc standing chest press x 5 reps specific warm up (5 minutes) chain bench press set up and light practice strength (20 minutes) chain bench press xContinue reading “Cave Strong-training of the day-(TOD) #582”

Cave Strong-training of the day-(TOD) #581

general warm up (15 minutes) alternating kettlebell swings x 30 reps overhead weight plate carry x 100 feet resistance band pause face pulls x 15 reps resistance band suitcase deadlifts x 20 reps specific warm up (5 minutes) wheel barrow push set up and light practice strength (20 minutes) wheel barrow push x 150 feetContinue reading “Cave Strong-training of the day-(TOD) #581”

Cave Strong-training of the day-(TOD) #580

general warm up (15 minutes) dumbbell star complex x 1 Grinder Kord recline rows x 15 reps bandido squats x 20 reps Power Wheel hand walks x 100 feet speciific warm up (5 minutes) barbell pull over press set up and light practice strength (20 minutes) barbell pull over press x 8 reps x 4Continue reading “Cave Strong-training of the day-(TOD) #580”

Cave Strong-training of the day (TOD) #578

general warm up (15 minutes) recline rope climbs x 4 tin mans x 100 feet side shuffles x 200 feet windshield wipers x 20 reps specific warm up (5 minutes) lateral sled pulls x set up and light practice strength (4 rounds) lateral sled pulls x 100 feet conditioning/accessory work (2 rounds) Bulgarian squats xContinue reading “Cave Strong-training of the day (TOD) #578”

Cave Strong-training of the day (TOD) #559

general warm up (15 minutes) resistance band baseball swings x 20/20 reps resistance band pause face pulls x 15 reps barbarian split squats x 10/10 reps kettlebell swings x 40 reps specific warm up (5 minutes) push press set up and light practice strength (20 minutes) push press x 4 reps x 6 sets conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #559”

THE CAVE WILL REOPEN ON MONDAY MAY 18 AT 9:00 AM

View this post on Instagram THE CAVE WILL REOPEN ON MONDAY THANK GOD! THE GOVERNOR MADE THE ANNOUNCEMENT AT HIS PRESS CONFERENCE TODAY. IT IS OFFICIAL . @adexclub #adexclub @macefitnation #macefitnation @brostwurst SIGN UP FOR OUR EMAILS AND GET ALL OUR WORKOUTS AT HTTP://CAVESTRONG.NET AND HTTP://MACEFIT.COM A post shared by Frank DiMeo (@cavepicz2) on MayContinue reading “THE CAVE WILL REOPEN ON MONDAY MAY 18 AT 9:00 AM”

Cave Strong-training of the day (TOD) #388

general warm up (10 minutes) resistance band pull a parts x 100 reps dislocates x 10 reps inch worms x 50 feet specific warm up (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 20-10 reps conditioning/accessory work (1 round) resistance band good mornings x 20 reps kettlebell VContinue reading “Cave Strong-training of the day (TOD) #388”

They forgot about us, but we didn’t go away

Six years ago, I posted video about small gyms on my old YouTube channel .  made that video to encourage other small gym owners, like myself, who could end  up surrounded by big fancy chain gyms or “globo” gyms. The big gyms didn’t take us seriously. However, much has changed since I made that video. NowContinue reading “They forgot about us, but we didn’t go away”

The old guy with the dumpy gym

I learned over the years that you shouldn’t spend more than you make. When I moved from my old location to what is now the Cave, I kept that financial approach in place. Just about everything we bought was used. The rest we made ourselves or had skilled friends  make it for us.  On rareContinue reading “The old guy with the dumpy gym”

How to keep overhead from killing your small gym

I used to run very large martial arts classes, up to about 100 people at once. Over they years, I found it was much better to work with smaller groups better coach to client ratio means more quality instruction safety is improved results are better less overhead When I transitioned to the strength and fitnessContinue reading “How to keep overhead from killing your small gym”