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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)

traveling push ups x 50 feet

Battling Ropes sidewinders x 50 lateral waves

sledge hammer strikes x 30 reps

sprawls x 20 reps

specific warm up (5 minutes)

bench pull overs set up and light reps

strength (20 minutes)

bench pull overs x 10/10/10/10 reps

condiioning/accessory work (3 rounds)

Grinder Kord reverse flys x 15 reps

Adex club shield casts x 20 reps

leg lifts x 25 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Battling Ropes x 50 waves

rotation push ups x 20 reps

rear walking lunges x 100 feet

Adex club barbarian squats x 20 reps

Burgener drill

specific warm up (5 minutes)

power snatch set up and light reps

strength (20 minutes)

power snatch x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

sandbag BTN good morning x 20 reps

sandbag BTN squat/push press x 15 reps

weighted sit ups x 10 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band pull-a-parts x 100 reps

resistance band archer pulls x 25/25 reps

jumping jacks x 50 reps

vertical wall walks x 3/2/1

resistance band plyo wall push ups x 15 reps

specific warm up (5 minutes)

Ahrens press set up and light reps

strength (20 minutes)

Ahrens press x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

Grinder Kord flys x 15 reps

Grinder Kord isometric flys x maximum hold time

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

alternating kettlebell swings x 30 reps

Adex club side cleans x 20 reps

recline rope climbs x 5

traveling broad jumps x 100 feet

specific warm (5 minutes)

pig pile drill x light practice

strength (20 minutes)

pig pile drill** x 300 feet

**carry all the sandbags in the gym  for a total of 300 feet, do not drag any of them, if you don’t have sandbags carry all your dumbbells, kettlebells, weight plates, etc.

conditioning/accessory work (2 rounds)

iron boot leg lifts x 20 reps

Adex mace 360’s x 30 reps

front plank x maximum hold time

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

kettlebell 360’s x 30 reps

Adex mace “ten-to-two” x 20 reps

Airborne Heismans x 200 feet

rear walking lunges x 100 feet

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 (2 rounds)

Adex club pull overs x 20 reps

Grinder Kord one-legged squats x 7/7 reps

kettlebell one-legged deadlifts x 5/5 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Battling Ropes x 100 waves

resistance band baseball swings x 20/20 reps

Adex club shoulder casts x 10/10 reps

Adex club hammer casts x 10/10 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

isometric seated press set up and practice

strength (20 minutes)

isometric seated press x 3/3/3 reps

push press x 5/5/5 reps

conditioning/accessory work (3 rounds)

strict pull ups x 10 reps

Adex club side cleans x 20 reps

alternating leg lifts x 30 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

walking lunges x 100 feet

side shuffles x 200 feet

medicine ball Russian twists x 50 reps

Adex club barbarian squats x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 7/6/5/4/3/2/1 reps

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 15 reps

dumbbell step ups x 20 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

wall ball x 20 reps

resistance band plyo push ups x 20 reps

mountain climbers x 150 reps

partner resistance band pulls** x 200 feet

**Note:  the band is around the waist of each person

specific warm up (5 minutes)

sled push set up and light work

strength (20 minutes)

heavy sled pushes x 50 feet x 1/1/1/1

conditioning/accessory work (4 rounds)

heavy bag strikes x 30 reps

row x 400 meters

Battling Ropes x 50 waves

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

one-arm kettlebell swings x 20/20 reps

alternating leg lifts x 30 reps

rotation push ups x 20 reps

inch worms x 50 feet

specific warm up (5 minutes)

farmers walk set up and practice

strength (20 minutes)

farmers walk x 200 feet x 1/1/1

conditioning/accessory work (2 rounds)

Russian plank flys x 5/5 reps

Airdyne bike x 15 calories

sandbag BTN good mornings x 20 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

traveling push ups x 50 feet

dumbbell hang power snatches x 10/10 reps

tin mans x 200 feet

standing resistance band rows x 20 reps

specific warm up (5 minutes)

Pendlay rows set up and light reps

strength (20 minutes)

Pendlay rows rest pause** sets

**one set of ten reps, then reduce weight and do a mini set of max. reps, rest 20 seconds and do one more max reps mini set

conditioning/accessory work (3 rounds)

sandbag shouldering x 10/10 reps

weighted sit ups x 10 reps

Sumo resistance band isometric high pull x max. hold time