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I continually seek out the best training methods and information available from around the globe. Over the years I have learned from many excellent coaches and athletes. I have researched numerous training concepts to  develop the Cave Strong training tips you find here.

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Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Battling Ropes sidewinders x 50 reps

resistance band pull-a-parts x 50 reps

windshield wipers x 20 reps

inch worms x 50 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

kettlebell goblet squats set up and light reps

strength (20 minutes)

kettlebell goblet squats x 12/10/8/6/4 reps

conditioning/accessory work (2 rounds)

dumbbell star complex** x 1

**learned this from Bud Jeffries

Adex club shoulder casts x 10/10 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

partner medicine ball throws x 30 reps

Airdyne bike x 15 calories

Concept 2 rower x 400 meters

burpees x 20 reps

specific warm up (5 minutes)

strict dumbbell rows set up and light reps

strength (20 minutes)

strict dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

kettlebell supine helicopters x 20 reps

strict weighted pull ups x 5 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

mountain climbers x 50 reps

rear walking lunges x 100 feet

Adex club shield casts x 20 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (not timed)

deadlifts x 3/2/1 reps, then do single reps until 1RM is achieved

no conditioning today

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Battling Ropes x 100 waves

leg lifts x 20 reps

kettlebell swings x 40 reps

clock push ups x once around the clock

weight plate front raises x 15 reps

specific warm up (5 minutes)

Strongman log push presses set up and light reps

strength (20 minutes)

Strongman log push presses x 3/3/3/3 reps

conditioning/accessory work (2 rounds)

Power Wheel pike push ups x 10 reps

kettlebell goblet squats x 20 reps

Adex  mace “10-to-2” x 30 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rotation push ups x 20 reps

resistance band pause face pulls x 20 reps

Power Wheel roll outs x 10 reps

jumping jacks x 50 reps

Adex club shield casts x 20 reps

specific warm up (5 minutes)

deficit deadlifts set up and light reps

strength (20 minutes)

deficit deadlifts x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

kettlebell V-presses x 15 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

sandbag shouldering x 10/10 reps

grinder kord reverse flys x 15 reps

grinder kord flys x 15 reps

walking lunges x 100 feet

specific warm up (5 minutes)

dead-stop bench press set up and light reps

strength (20 minutes)

dead-stop bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

thick bar rows x 5 reps

dumbbell pull overs x 10 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear bear crawls x 100 feet

dumbbell hang power snatches x 10/10 reps

alternating kettlebell swings x 30 reps

resistance band pull-a-parts x 50 reps

specific warm up (5 minutes)

supersets of Ahrens press & dips set up and practice

strength (20 minutes)

3 supersets of Ahrens press & dips

10 reps of each each exercise

conditioning/accessory work (3 rounds)

standing resistance band rows x 20 reps

push ups x 10 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

kettlebell figure 8’s x 30 reps

kettlebell 360’s x 30 reps

Adex club inside mills x 10/10 reps

Adex mace “10-to-2” x 20 reps

specific warm (5 minutes)

front squats set up and light reps

strength (20 minutes)

front squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 20 reps

dumbbell calf raises x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Battling Ropes side winders x 50

Battling Ropes outward circles x 30

rotation push ups x 20 reps

Adex club barbarian lunges x 10/10 reps

specific warm up (5 minutes)

board press setup and practice

strength (20 minutes)

board press x 3 reps at each stack height x 3 rounds

conditioning/accessory work (1 round)

resistance band plyo wall push ups x 20 reps

resistance band hammer curls x 20 reps

resistance band tricep push downs x max reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band baseball swings  x 20/20 reps

resistance band pause face pulls x 20 reps

Adex club side swings 40 reps

Adex club hammer casts x 10/10 reps

specific warm up (10 minutes)

lateral keg/sandbag loading set up and light practice

strength (20 minutes)

lateral keg/sandbag loading x 10/10-8/8-6/6-4/4 reps

conditioning/accessory work (

heavy bag strikes x 30

ground & pound strikes x 20

jump rope x 50