Welcome to Coach D’s blog

Featured

 

23273_71419274888_1580_n

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.

Please take a moment to visit the “Say thanks to Coach D” page and subscribe for only $2.50 a month.

Thank you, your support is appreciated!

Coach D

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate front raises x 15 reps

resistance band baseball swings x 20/20 reps

standing resistance band rows x 20 reps

specific warm up (5 minutes)

Pendlay rows set up and light reps

strength (20 minutes)

Pendlay rows x 1/1/1/1/1 drop sets

conditioning/accessory (2 rounds)

dumbbell pull overs x 10 reps

recline bar rows x 10 reps

dips x 10 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 club shield casts x 20 reps

rear bear crawls x 100 feet

travelling broad jumps x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (20 minutes)

sled push x 50 feet immediately followed by farmers walk x 50 feet

x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 15 reps

burpees x 20 reps

Airdyne bike x 25 calories

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band pause face pulls x 20 reps

Adex club pull overs x 15 reps

Adex club barbarian squats x 10 reps

vertical wall walks x 5

specific warm up (5 minutes)

strict barbell press set up and light reps

strength (20 minutes)

strict barbell press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

lateral dumbbell raises x 15 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

mountain climbers x 100 reps

suitcase kettlebell swings x 50 reps

Adex club hammer casts x 10/10 reps

Adex mace “10-to-2” x 20 reps

specific warm up (5 minutes)

stone** loading set up and light practice

strength (20  minutes)

stone** loading x 3/3/3/3/3 reps

**substitute other odd object implements if stones are not available

conditioning/accessory work (2 rounds)

Strongman log cleans x 5 reps

heavy dumbbell rows x 5/5 reps

heavy one-arm farmers walk x 100 feet

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club front clean & pull over x 20 reps

kettlebell Sumo high pulls x 15 reps

sandbag Zercher cleans x 10 reps

travelling broad jumps x 100 feet

specific warm up (5 minutes)

hang power cleans set up and light reps

strength (20 minutes)

hang power cleans x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

dumbbell calf raises x 20 reps

kettlebell rack carry x 100 feet

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band pull-a-parts x 100 reps

Adex club inside mills x 15/15 reps

dislocates x 10 reps

split squats x 10/10 reps

push ups x 20 reps

specific warm up (5 minutes)

bench press set  up and light reps

strength (20 minutes)

bench press x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

double dumbbell rows x 10 reps

Zottman curls x 10 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear bear crawls x 50 feet/ forward bear crawls x 50 feet

kettlebell figure 8’s x 50 reps

Adex club side cleans x 30 reps

Adex mace “10-to-2” x 20 reps

barbarian squats x 10 reps

specific warm up (5 minutes)

front squats set up and light reps

strength (20 minutes)

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

conditioning/accessory work (3 rounds)

sandbag BTN good  mornings x 15 reps

weighted sit ups x 10 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear walking lunges  x 100 feet

overhead weight plate carry x 100 feet

traveling broad jumps x 100 feet

resistance band pull-a-parts x 75 reps

specific warm up (5 minutes)

Burgener drills

strength (20 minutes)

snatch x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

Grinder Kord reverse flys x 10 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rotation push ups x 20 reps

dumbbell hang power snatches x 10/10 reps

recline rope climb x 5

wall ball x 20 reps

specific warm up (5 minutes)

sandbag complex set up & practice

strength (20 minutes)

sandbag complex x 2 rounds—

shouldering x 10/10 reps

Zercher squat cleans x 15 reps

BTN squat & push press x 10 reps

conditioning/accessory work (1 round)

kettlebell supine helicopters x 20 reps

front plank x maximum hold time

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club side swings x 30 reps

clock push ups x twice around the clock

kettlebell goblet squats x 20 reps

side shuffles x 200 feet

Adex club inside mills x 10/10 reps

specific warm up (5 minutes)

isometric bench press / dumbbell row supersets set up and practice

strength (20 minutes)

five supersets of–

isometric bench press x maximum hold time / strict dumbbell rows x10 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

Grinder Kord chest press** x 10 reps

** Do these CrossCore-style