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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)

resistance band vertical pull a parts x 50 reps

elevated push ups x 15 reps

dumbbell hang high pulls x 10/10 reps

tuck jumps x 15 reps

Burgener drills

specific warm up (5 minutes)

dip snatch set up and light reps

strength (20 minutes)

dip snatches x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

Adex club lateral pull overs x 5/5 reps

Cave Stromg-training of the day (TOD)

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell V presses x 15 reps

pause super mans x 15 reps

resistance band good mornings x 15 reps

seated close grip rows x 15 reps

specific warm up (5 minutes)

Pendlay rows set up and light reps

strength (20 minutes)

Pendlay rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Grinder Kord recline rows** x 10 reps

**CrossCore style

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

mountain climbers x 80 reps

windshield wipers x 20 reps

inch worms x 100 feet

Adex club hammer casts x 15/15 reps

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

Grinder Kord flys x 10 reps

Grinder Kord reverse flys x 10 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

strict weight plate front raises x 15 reps

Adex club 2-hand mills x 20 reps

medicine ball chest passes x 10 reps

split squats x 10/10 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)

tri-set tricep complex x 3

Zottman curls x 10 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dislocates x 10 reps

Adex club pull overs x 20 reps

jumping jacks x 50 reps

BTN sandbag squats x 15 reps

specific warmup (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

dumbbell step ups x 5/5 reps

barbell good mornings x 15 reps

dumbbell calf raises x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

dive bomber push ups x 10 reps

strict weight plate front raises x 10

chimp walks x 100 feet

dumbbell hang power snatches x 10/10 reps

specific warm up (5 minutes)

floor press set up and light reps

strength (20 minutes)

floor press x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

Adex mace 360’s x 20 reps

dips x 10 reps

Grinder Kord chest press** x 10 reps

**CrossCore-style

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club front cleans x 15 reps

Adex club side clean & lateral pull overs x 10/10 reps

recline rope climbs x 3

barbarian walking lunges x 100 feet

specific warm up (5 minutes)

1 arm grappler rows set up and light reps

strength (20 minutes)

1 arm grappler rows x 5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

seated pause close grip rows x 10 reps

dumbbell pull overs x 10 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Adex club side cleans x 20 reps

rear walking lunges x 100 feet

trap bar deadlift x 10 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (20 minutes)

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

x 1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 15 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate strict front raises x 15 reps

Adex club side cleans x 20 reps

vertical wall walks x 3

specific warm up (5 minutes)

Strongman log strict press set up and light reps

strength (20 minutes)

Strongman log strict press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

seated pause  resistance band rows x 10 reps

elevated push ups x 10 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

kettlebell swings x 50 reps

kettlebell figure 8’s x 40 reps

alternating leg lifts x 30 reps

kettlebell goblet squats x 20 reps

specific warm up (5 minutes)

keg squats set up and practice

strength (20 minutes)

keg squats x 10/10/10 reps

conditioning/accessory work (1 round)

bear hug hang (on heavy bag) x maximum hold time

side planks x maximum hold time on each side