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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)

mountain climbers x 100 reps

tin mans x 100 feet

Adex club side cleans x 30 reps

strict weight plate front raises x 15 reps

sledhe hammer strikes x 20 reps

specific warm up (5 minutes)

rack pulls from just above the knees set up and light reps

strength (20 minutes)

rack pulls from just above the knees x 3/3/2/2/1/1 reps

conditioning/accessory work (2 rounds)

Grinder Kord I-Y-T-A x 5 reps at each position

lateral sledge hammer strikes x 10/10 reps

dumbbell pull overs x 10 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell figure 8’s x 50 reps

Adex club front clean & squat x 15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

farmers walk set up and  light carries

strength (20 minutes)

farmers walk x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

weighted sit ups x 10 reps

isometric bear hug keg hold x max. time

 

Cave Strong-training of the day (T0D)

general warm up (10 minutes)

rear bear crawls  100 feet

windshield wipers x 20 reps

Adex mace “10-to-2” x 20 reps

Adex club hammer casts x 15/15 reps

specific warm up (5 minutes)

Grinder Kord** complex  practice

**use any type of suspension training device

strength (20 minutes)

Grinder Kord** complex x 3 rounds

flys/reverse flys x 10 reps each

curls/tricep extensions x 10 reps each

conditioning/accessory work (2 rounds)

supine kettlebell helicopters x 20 reps

front plank x max. hold time

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance band standing rows x 20 reps

Adex club long cycle swipes x 20 reps

dislocates x 10 reps

walking lunges x 100 feet

specific warm up (5 minutes)

pause back squats set up and light reps

strength (20 minutes)

pause back squats x 7/7/7/7 reps

conditioning/accessory work ( 2 rounds)

kettlebell swings x 25 reps

wall ball x 15 reps

hollow rocks 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 hammer casts x 15/15 reps

resistance band overhead squats x 10 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

hang power snatch set up and light reps

strength (20 minutes)

hang power snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

standing Ahrens press x 10 reps

snatch grip rows x 10 reps

Adex club long cycle swipes x 20 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club shoulder casts x 15/15 reps

Adex club front clean & squat x 10 reps

resistance band baseball swings x 20/20 reps

bear crawls x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

triple tire flip & rear drag set up and light practice

strength (20 minutes)

triple tire flip & rear drag x 1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 15 reps

weighted calf raises x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club inside mills x 10/10 reps

sandbag shouldering x 10/10 reps

travelling broad jumps x 100 feet

dumbbell power jerk x 10/10 reps

specific warm up (5 minutes)

power jerk from the rack set up and light reps

strength (20 minutes)

power jerk from the rack x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Adex mace “10-to-2” x 30 reps

dumbbell side bends x 20 reps

Ahrens presses x 10 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

walking lunges x 100 feet

Adex club shield casts x 20 reps

kettlebell figure 8’s x 40 reps

kettlebell goblet squats x 20 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 (2 rounds)

recline rope climbs x 5

dumbbell pull overs x 10 reps

bench dips x 15 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear bear crawls x 100 feet

Adex club hammer casts x 15/15 reps

resistance band archer pulls x 25/25 reps

push ups x 25 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

isometric row/bench press/curls circuit practice

strength (20 minutes)

5 rounds of–

isometric row x max. effort

bench press x 10 reps

curls x 10 reps

conditioning/accessory work (1 round)

side plank x max. time each side

front plank x max. time

Cave Strong-training of the day (TOD)

BLACK & BLUE FRIDAY SPECIAL

general warm up (10 minutes)

mountain climbers x 100 reps

dumbbell push press x 10/10 reps

Adex club inside mills x 10/10 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

keg power press & sandbag BTN squat set up and practice

strength (20 minutes)

4 rounds of:

keg power presses x 5 reps

sandbag BTN squats x 10 reps

conditioning/accessory work (3 rounds)

AbMat sit ups x 15 reps

burpees x 10 reps

elevated push ups x 5 reps