Posts Tagged ‘weightlifting basics’

The basics are an enigma, they are so simple they elude many people.

They get results consistently over time, but remain neglected.

It seems only the most dedicated, serious athletes invest their time and energy in them.

However, that is exactly the point!

Take two very respected coaches for example, Zach Even-Esh and Travis Mash.

Zach says, “Crush the basics.”

Travis says, “Master the mundane.”

I am not attempting to list all the solid strength coaches I know, but these two make their emphasis on the basics very clear.

I have said many times, “The basics aren’t sexy, they just get results.”

We prove that daily at the Cave.

Don’t waste your time with frivolous nonsense or the latest fitness fad.

Get back to the basics and get stronger!

general warm up (10 minutes)

kettlebell figure 8′s to hold x 40 reps

2 hand side swings x 40 reps

long cycle lunges x 20 reps

double club lateral pull overs x 20 reps

specific warm up 5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 4-4-4-4-4-4 reps

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

weighted step ups x 20 reps