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”
Tag Archives: small gyms
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”
Big gyms take notice: you are surrounded
One of the biggest mistakes the big chain gyms made is underestimating the power of thousands of small independent gyms. Over the past decade, big gyms have either ignored small gyms or tried to annihilate them through huge advertising budgets, lots of shiny equipment, and $10 a month memberships. Though they tried to crush us,Continue reading “Big gyms take notice: you are surrounded”
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