How to be super strong, fast, & athletic

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Winter Training Camp information & registration

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Just minutes away from beautiful Siesta Key Beach
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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.

 

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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

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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 !
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Cave Strong-training of the day (TOD)

warm up (not timed)
air squats x 25 reps
grinder kord recline rows x 15 reps
dumbbell hang power snatch x 10/10 reps
resistance band strict press x 10/10 reps

skill (5 minutes)
strict barbell pres set up and light reps

strength (15 minutes)
strict barbell presses x 5/5/5/5/5 reps

conditioning (3 rounds)
traveling broad jumps x 100 feet
recline rope climbs x 5 reps
kettlebell goblet squats x 15 reps
women–minimum of 30 lb
men–minimum of 50 lb

Cave Strong-training of the day (TOD)

warm up (not timed)
one arm kettlebell swings x 15/15 reps
air squats x 20 reps
side straddles x 200 feet
one arm kettlebell high pulls x 15/15 reps
bear crawls x 100 feet

skill (5 minutes)
alternating floor press set up and light reps

strength (15 minutes)
alternating floor presses x 24-20-16-12 reps

conditioning (3 rounds)
resistance band pillars x 10/10 reps
note: learned from Dave Schmitz
resistance band knee raises x 15 reps
sandbag shouldering x 10/10 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
kettlebell swings x 50 reps
tin mans x 200 feet
deficit deadlifts x 7/5/3 reps

skill (5 minutes)
rack pulls (from below the knees) set up and light reps

strength (15 minutes)
heavy rack pulls (from below the knees) x 1/1/1/1/1/1/1 reps

conditioning (2 rounds)
alternating supine front raises x 20 reps
Note: learned from Sonny Puzikas
body twists x 20 reps
air squats x 20 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
kettlebell suitcase swings x 30 reps
double dumbbell rows x 10/10 reps
Airborne Heismans x 200 feet
high knees x 200 feet

skill (5 minutes)
tire flip set up

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

conditioning (3 rounds)
kettlebell pullovers with isometric leg lift x 20 reps

pause supermans x 15 reps
note: two second pause at the top of each rep

scissor situps x 10 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
tin mans x 100 feet
chimp walks x 100 feet
one-legged hops x 100 feet
fence jumpers x 40 reps
jumping jacks x 40 reps

skill (5 minutes)
keg squat set up and light reps

strength (15 minutes)
keg squats x 10/10/10 reps

conditioning (2 rounds)
burpee pullups x 5 reps
star complex x 1 Note: learned from Bud Jeffries
weighted sit ups x 10 reps
sledge hammer strikes x 40 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
clock push ups x one time around
weight plate orbits x 30 reps
split squats x 10/10 reps
kettlebell 360’s x 15/15 reps
rear bear crawls x 100 feet

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

strength (15 minutes)
dumbbell push press x 12/12-10/10-8/8-6/6-4/4 reps

conditioning (16 Tabata Interval rounds)
kettlebell swings x 4 rounds
Russian twists x 4 rounds
1/2 burpees x 4 rounds (learned from Travis Stoetzel)
flutter kicks x 4 rounds

Cave Strong-training of the day (TOD)

warm up (not timed)
resistance band archer pulls x 25/25 reps
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 15 reps
walking lunges x 100 feet

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

strength (15 minutes)
farmers walk x 200 feet x 3 rounds

conditioning (8 Tabata rounds)
Pushups x 2 rounds
leg lifts x 2 rounds
jump rope x 2 rounds
flutter kicks x 2 rounds

Cave Strong-training of the day (TOD)

warm up (not timed)
kettlebell figure 8’s x 30 reps
kettlebell swings x 40 reps
traveling broad jumps x 100 feet
resistance band pull aparts x 50 reps

skill (5 minutes)
pause back squat set up and light reps

strength (15 minutes)
pause back squats x 10/10/10/10 reps
note: use 40% to 50% of 1RM

conditioning (3 rounds)
rotation pushups x 10 reps
kettlebell sumo high pulls x 20 reps
sled push (low handles) x 100 feet

Cave Strong-training of the day (TOD)

warm up (not timed)
walking lunges x 100 feet
bear crawls x 100 feet
high knees x 100 feet
dive bomber push-ups x 10 reps
earth to sky squats x 20 reps

skill (5 minutes)
chain front squats set up and light reps

strength (15 minutes)
x 10/10/10 reps

conditioning (4 rounds)
1/2 burpees x 10 reps
note: learned from Travis Stoetzel
wall ball x 10 reps
body twists x 10 reps
knees to elbows x 10 reps