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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)

Battling Ropes sidewinders x 30 waves

Battling Ropes outward circles x 20 waves

Strict pull ups x 10 reps

split squats x 10/10 reps

specific warm up )5 minutes)

strict chain presses set up and light reps

strength (20 minutes)

strict chain presses x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

Russian kettlebell flys** x 5/5 reps

Double Russian kettlebell side raises**  x 10 reps

Double Russian kettlebell front raises**  x 10 reps

**Do these standing upright in a slow, mindful manner

wrist roller to failure x 2

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell 360’s x 40 reps

Adex mace 360’s x 30 reps

rear walking lunges x 100 feet

resistance band horizontal rows x 20 reps

specific warm up (5 minutes)

bear hug keg squats set up and practice

strength (20 minutes)

bear hug keg squats x 12/10/8/6/4/ reps

conditioning/accessory work (2 rounds)

Zercher sandbag carry x 100 feet

recline rope climbs x 5

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rotation push ups x 20 reps

Splank inch worms x 50 feet

resistance band pull-a-parts x 100 reps

body twists (aka supine windshield wipers) x 20 reps

chimp walks x 50 feet

specific warm up (5 minutes)

dumbbell hang power snatch & push press set up and light reps

strength (20 minutes)

dumbbell hang power snatch & push press

x 4/4-4/4-4/4-4/4 reps

conditioning/accessory work (3 rounds)

burpee broad jumps x 50 feet

medicine ball Russian twists x 50 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

alternating kettlebell swings x 40 reps

Adex club pull overs x 20 reps

Adex mace 360’s x 20 reps

Adex club barbarian squats x 20 reps

resistance band plyo wall push ups x 20 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3 rest pause sets

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

Grinder Kord chest press** x 10 reps

**Do these CrossCore-style

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Battling Ropes x 100 waves

mountain climbers x 100 reps

Adex club side cleans x 20 reps

resistance band sumo high pulls x 20 reps

specific warm up (5 minutes)

sumo deadlifts set up and light reps

strength (20 minutes)

sumo deadlifts x 7/7/7/7 reps

conditioning/accessory work (3 rounds)

sandbag BTN goodmornings x 15 reps

one-arm famers walk x 100 feet

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band baseball swings x 20 reps

resistance band pause push downs x 20 reps

Adex club side cleans x 30 reps

kettlebell high pulls x 10/10 reps

hollow rocks x 15 reps

specific warm up (5 minutes)

Pendlay rows set up and light reps

strength (20 minutes)

Pendlay rows x 3 rest-pause sets

conditioning/accessory work (2 rounds)

supine kettlebell helicopters x 20 reps

rotation push ups x 20 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell thrusters {aka front squat & push press} x 10 reps

jumping jacks x 50 reps

double resistance band lunging chest presses x 15 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

recline bar rows x 10 reps

kettlebell V-presses x 15 reps

Concept 2 rower x 400 meters

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 hammer casts x 10/10 reps

resistance band suit case deadlifts x 20 reps

Zercher sandbag cleans x 5 reps

specific warm up (5 minutes)

Strongman log clean and push press set up and light reps

strength (20 minutes)

Strongman log clean and push press 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

heavy bag strikes x 30

Airdyne Bike x 15 calories

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear bear crawls x 100 feet

recline rope climbs x 5

dumbbell push press x 10/10 reps

Battling Ropes sidewinders x 50 waves

strict pull ups x 5 reps

specific warm up (5 minutes)

dumbbell rows set up and light reps

strength (20 minutes)

heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

weighted dips x 10 reps

weighted sit ups x 10 reps

push ups x maximum number of reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band pull-a-parts x 100 reps

Adex club pull overs x 20 reps

Zercher sandbag squats x 15 reps

rear walking lunges x 100 feet

traveling broad jumps 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 (1 round)

grinder kord pistol squats** 5/5 reps

grinder kord squats** x 10 reps

**Do these CrossCore style– relax then grind