Winter Training Camp early registration discount

Featured

Just minutes away from beautiful Siesta Key Beach
beachflyer

Frank DiMeo transitioned to strength & conditioning back in 2001 after having over 25 years of martial arts experience.

His system is called Cave Strong Training which is the best training information  he has gathered from great instructors in martial arts, like Sonny Puzikas , as well as coaches like Zach Even-Esh (Underground Strength), Bud Jeffries (Strongman), Dru Patrick (Powerlifting), Dave Schmitz (resistance band training) to name a few.

You will learn and train in a broad number of  very effective bodyweight exercises, plus of various types of free weights.

 

yellow_buynow

next your journey takes you here

David Arndt runs an incredible Strongman training facility! You will get to train on equipment that most people never see except on television during a Strongman competition. LIke these two:

  • Viking Press
  • Conan’s Wheel

You will get hands-on instruction, not just classroom stuff

yellow_yesletmein

Your journey will end here

 Chuck Bennington is a very experienced  Coach in both Olympic Weightlifting and in Gymnastics.
He will guide you through all the basics of these intriguing and challenging types of training.
Chuck actually travels the world teaching seminars for CrossFit !
red-static
red_buynow

CopyDoodles_dont_miss_out

Cave Strong-training of the day (TOD)

warm up (not timed)
kettlebell swings x 50 reps
kettlebell 360’s x 30 reps
inch worm x 100 feet
tin mans x 100 feet

skill (5 minutes)
deadlift set up and light reps

strength (15 minutes)
deadlifts x 2 reps x 8 sets

conditioning (4 rounds)
sand bag Zercher good mornings x 10 reps
weighted sit ups x 10 reps
kettlebell goblet squats x 10 reps
Note: min. 35 lbs for gals and min. 50 lbs for guys

Cave Strong-training of the day (TOD)

warm up (not timed)
pause resistance band face pulls x 20 reps
resistance band baseball swings x 20/20 reps
kettlebell 360s x 40 reps
weight plate front raises x 10 reps

skill (5 minutes)
bench press set up and light reps

strength (15 minutes)
bench press x 5/5/5/5/5 reps

conditioning (3 rounds)
chain push ups x 10 reps
recline levers x 10 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
rear lunges x 100 feet
rear bear crawls x 100 feet
sit ups x 20 reps
sandbag good mornings x 20 reps

skill (5 minutes)
rear sled pull set up and light work

strength (15 minutes)
rear sled pulls x 200 feet x 3 rounds

conditioning (3 rounds)
plank walk ups x 20 reps
Russian twists x 30 reps
jumping jacks x 40 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
bear crawls x 100 feet
tin mans x 100 feet
kettlebell goblet squats x 15 reps
wide-grip high pulls x 15 reps

skill (5 minutes)
snatch set up and light reps

strength (15 minutes)
x 3/3/3/3/3 reps

conditioning (3 rounds)
dumbbell calf raises x 20 reps
wall ball x 15 reps
1/2 burpees x 10 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
kettlebell swings x 50 reps
traveling broad jumps x 100 feet
grinder kord reverse flys x 15 reps
rotation pushups x 10 reps

skill (5 minutes)
dumbbell push press set up and light reps

strength (15 minutes)
dumbbell push press
x 7/7-6/6-5/5-4/4-3/3-2/2-1/1 reps

conditioning (3 rounds)
explosive alternating lunges x 20 reps
explosive alternating puxh ups x 10 reps

strict pull ups x 5 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
orbits x 30 reps
air squats x 30 reps
resistance band pull aparts x 50 reps
resistance band archer pulls x 25/25 reps

skill (5 minutes)
grappler rope power rows set up and light reps

strength (15 minutes)
grappler rope power rows x 10/10/10/10 reps

conditioning (3 rounds)
grinder kord pushups x 15 reps
leg lifts x 20 reps
fence jumpers x 30 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
resistance band pull aparts x 75 reps
resistance band archer pulls x 25/25 reps
sandbag shouldering x 10/10 reps
earth-to-sky squats x 20 reps

skill (5 minutes)
sumo deadlift set up and light reps

strength (15 minutes)
sumo deadlifts x 5/5/5/5/5 reps

conditioning (10 minutes)
every minute on the minute do
mountain climbers x 20 reps
hollow rocks x 10 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
weight plate front raises x 15 reps
kettlebell sumo high pulls x 15 reps
recline rope climbs x 3

skill (5minutes)
one-arm row set up and light reps

strength (15 minutes)
strict one-arm rows
x 5/5-5/5-5/5-5/5-5/5 reps

conditioning (3rounds)
kettlebell goblet squats x 10 reps
weighted sit ups x 10 reps
keg or sandbag carry x 100 feet
note: minimum weight is 45 lb

Cave Strong-training of the day (TOD)

warm up (not timed)
med ball overhead carries x 200 feet
med ball overhead squats x 10 reps
partner med ball throws x 30 reps
walking lunges x 100 feet

skill (5 minutes)
sled push/farmers walk set up and light work

strength (15 minutes)
heavy sled push x 50 feet
followed immediately by
heavy farmers walk x 50 feet
x 5 rounds

conditioning (10 minutes)
every minute on the minute do
dumbbell hang power snatch x 3/3 reps
burpees x 3 reps