Cave Strong-quarterly strength/work capacity tests

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This week, starting June 27,  there will only be one post which will cover all 5 tests:

  • individual warm up and light practice (10 minutes)
  • load is set at 70% of 1 RM for each lift to be tested
  • test is 10 minutes long
  • maximum number of reps will be performed
  • only reps with correct technique and full range of motion  will be counted

Monday

  • bench press test
  • rest x 10 minutes
  • deadlift test

Wednesday

  • push press test
  • rest x 10 minutes
  • back squat test

Friday

  • squat clean test

note–Tuesday and Thursday will be used for re-tests or tests that were missed due to scheduling conflicts

 

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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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Coach D

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club pull overs x 20 reps

Adex mace “10-to-2” x 20 reps

Strongman log cleans x 10 reps

Zercher sandbag squats x 10 reps

specific warm up (5 minutes)

tire flips & hurdles set up and practice

strength (20 minutes)

tire flips & hurdles x 5/4/3/2/1 reps

conditioning/accessory work (2 rounds)

keg power presses x 5 reps

dumbbell rows x 10/10 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

rotation push ups x 20 reps

alternating rear kettlebell lunges x 20 reps

traveling broad jumps x 100 feet

power skips x 200 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 200 feet x 1/1/1

conditioning/accessory work (3 rounds)

bear hug keg squats x 5 reps

weighted sit ups x 10 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

bear crawls x 100 feet

split lunges x 10/10 reps

kettlebell rack squats x 15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (20 minutes)

farmers walk x 300 feet x 1/1

conditioning/accessory work (3 rounds)

hanging knee raises x 15 reps

sandbag BTN good mornings x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club side cleans x 30 reps

walking lunges x 100 feet

burpees x 20 reps

specific warm up (5 minutes)

floor press set up and light reps

strength (20 minutes)

floor press x 5/5/5/5/5 reps

conditioning/accessory work (1 round)

supine kettlebell helicopters x 20 reps

diamond push ups x 10 reps

supine kettlebell lateral sliders x 20 reps

push ups x maximum number of reps x 2 sets

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

clock push ups x twice around the clock

side shuffles x 200 feet

alternating kettlebell swings x 40 reps

Adex club barbarian squats x 15 reps

specific arm up (5 minutes)

Burgener drill

strength (20 minutes)

snatch complex–

muscle snatch x 3/3/3 reps

hang power snatch x 3/3/3 reps

power snatch x 3/3/3 reps

conditioning/accessory work (1 round)

Grinder Kord I-Y-T-A drills** x 5 reps each

**Do these CrossCore-style

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

partner medicine ball throws x 50 reps (substitute wall ball x 25 reps if training alone)

weight plate strict front raises x 15 reps

Adex club front cleans x 20 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

grappler twists & Adex club side cleans superset practice

strength (20 minutes)

grappler twists & Adex club side cleans supersets

x 20/20-16/16-12/12-8/8 reps

conditioning/accessory work (3 rounds)

vertical kettlebell helicopters x 5/5 reps

Iron Boot hanging knee raises x 15 reps

Adex mace 360’s x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell 360’s x 30 reps

Adex side cleans x 20 reps

resistance band archer pulls x 25/25 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 10/10/10/10 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

Ahrens press x 15 reps

resistance band tricep push downs x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

kettlebell suitcase swings x 40 reps

alternating leg lifts x 40 reps

split squats x 15/15 reps

push ups x 20 reps

earth-to-sky squats x 15 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 15 reps

hanging knee raises x 15 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

Adex mace “10-to-2” x 20 reps

tin mans x 200 feet

rear bear crawls x 100 feet

dumbbell hang power snatches x 10/10 reps

specific warm up (5 minutes)

push press set up and light reps

strength (20 minutes)

push press x 10/10/10/10 reps

conditioning/accessory work (3 rounds)

dips x 10 reps

weighted sit ups x 10 reps