cave Strong-training of the day (TOD)

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general warm up (5 minutes)

kettlebell swings x 50 reps

rear bear crawls x 100 feet

split squats x 10/10 reps

resistance band sumo high pulls x 15 reps

specific warm up (5 minutes)

trap bar deadlift set up and light reps

strength (15 minutes)

trap bar deadlifts x 4/4/4/4/4/4 reps

conditioning (2 rounds)

goblet squats x 15 reps

sandbag BTN good-mornings x 15 reps

keg carry x 100 feet

Cave Strong-training of the day (TOD)

general warm up (5 minutes)

resistance band pull-a-parts x 100 reps

push ups x 20 reps

side shuffles x 200 feet

walking lunges x 100 feet

specific warm up (5 minutes)

strict resistance band presses x10/10 reps

strict barbell press set up and light reps

strength (10 minutes)

strict barbell press x 5/5/5/5/5 reps

conditioning (3 rounds)

dumbbell push presses x 10/10 reps

weighted sit ups x 10 reps

strict pull ups x 5 reps

We called Coach Dru Patrick “The Beast-Maker” for good reason

I met Coach Patrick at Super Human Training lll which was run by the amazing Bud Jeffries and Logan Christopher.
Within a couple of months we had him running our Powerlifting class. This last about 1 1/2 years and brought insane results to our lifters, especially Carlos “Bar-Bender” Gonzales who went on to win an IPL Title for the masters deadlift for his age category. There are more success stories for people training with him. I tried to capture the essence of that grueling season of training with Coach Dru Patrick is this short book.

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Cave Strong-training of the day (TOD)

general warm up (5 minutes)

Splank pikes x 15 reps

scissor sit ups x 15 reps

earth-to-sky squats x 15 reps

rear walking lunges x 100 feet

one-legged hops x 100 feet

specific warm up (5 minutes)

Grinder Kord (or other suspension training equipment) set up and practice reps

strength (10 minutes)

Grinder Kord supersets x 4 of

push ups x 10 reps

recline rows x 10 reps

conditioning (3 rounds)

burpees x 10 reps

strict pull ups x 3 reps

Airdyne bike x 20 calories

Training of the day (TOD)

general warm up (5 minutes)

bear crawls x 100 feet

rear walking lunges x 100 feet

burpees x 20 reps

resistance band baseball swings x 20/20 reps

specific warm up (5 minutes)

lateral sled pull set up and light work

strength (10 minutes)

lateral sled pulls x 200 feet x 3 rounds

conditioning (3 rounds)

sledge hammer strikes x 30 reps

dumbbell push presses x 15/15 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (5 minutes)

Splank mountain climbers x 50 reps

Russian twists x 40 reps

one-arm kettlebell swings x 15/15 reps

traveling  broad jumps x 100 feet

specific warm up (5 minutes)

keg squat set up and light reps

strength (10 minutes)

keg squats with light keg x 15/15/15 reps

with heavy keg x 7/7/7 reps

conditioning (4 rounds)

heavy lateral keg squats x 5/5 reps

H-O-H sled pull x 50 feet

Cave Strong-training of the day (TOD)

general warm up (5 minutes)

alternating kettlebell swings x 40 reps

Battling Ropes x 50 waves

jumping jacks x 60 reps

body twists x 20 reps

specific warm up (5 minutes)

H-O-H sled pull set up and light work

strength (10 minutes)

H-O-H sled pull x 200 feet x 3 rounds

conditioning (3 rounds)

wall ball x 15 reps

Grinder Kord flys x 15 reps

Cave Strong-training of the day (TOD)

general warm up (5 minutes)

kettlebell swings x 50 reps

kettlebell figure 8’s x 40 reps

Splank snow plows x 50 feet

one-arm farmers walk x 200 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light work

strength (10 minutes)

heavy sled push x 50 feet followed immediately

by heavy farmers walk x 50 feet x 3 rounds

conditioning (2 rounds)

dips x 5 reps

hanging knee raises x 10 reps

chain push ups x 20 reps

chain squats x 30 reps

Cave Strong-training of the day (TOD)

general warm up (5 minutes)

clock push ups x 12 reps

dumbbell tuck pull-overs x 20 reps

rear walking lunges x 100 feet

kettlebell goblet squats x 15 reps

specific warm up (5 minutes)

trap bar deadlift set up and light reps

strength (10 minutes)

trap bar deadlifts x 5/5/5/5/5 reps

conditioning (2 rounds)

strict chain pull ups x 3 reps

weighted sit ups x 9 reps

sandbag BTN good-mornings x 15 reps