Winter Training Camp early registration discount

Featured

Just minutes away from beautiful Siesta Key Beach
beachflyer

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.

 

yellow_buynow

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

yellow_yesletmein

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 !
red-static
red_buynow

CopyDoodles_dont_miss_out

Cave Strong-training of the day (TOD)

warm up (not timed)
kettlebell swings x 50 reps
*rotation pushups x 10 reps
*(learned from Jeff Martone)
traveling broad jumps x 100 feet
split squats x 10/10 reps

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

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

conditioning (2 rounds)
partner med ball throws x 50 reps (note: minimum of 15 feet)
leg lifts x 30 reps
strict pullups x 10 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
jumping jacks x 40 reps
kettlebell sumo high pulls x 20 reps
resistance band pull aparts x 40 reps
push-ups x 20 reps

skill (5 minutes)
bench press set up and light reps

strength (15 minutes)
bench press x 4 reps x 6 sets

conditioning (2 rounds)
Russian kettlebell flys (standing) x 10/10 reps
grinder kord reverse flys x 15 reps
bench dips x 10 reps

Cave Strong-training of the day (TOD)

warm up (not timed)
archer pulls x 20/20 reps
kettlebell swings x 40 reps
resistance band push downs x 30 reps
resistsnce band baseball swings x 20/20 reps

skill (5 minutes)
deadlift set up and light reps

strength (15 minutes)
deadlifts x 3 reps x 7 sets

conditioning (3 rounds)
dumbbell deadlifts x 10 reps
weighted situps x 10 reps
sandbag shouldering x 5/5 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
side straddles x 200 feet
chimp walks x 100 feet
dumbbell hang power snatch x 10/10 reps
Kettlebell alternating floor presses x 20 reps

skill (5 minutes)
barbell thrusters set up and light reps

strength (15 minutes)
barbell thrusters x 4 reps x 5 sets

conditioning (3 rounds)
burpees x 15 reps
sledge bammer strikes x 30 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
clock pushups x 1 round
bear crawls x 100 feet
recline rope climbs x 3
jumping jacks x 50 reps

skill (5 minutes)
lateral tire pulls set up and light pulls

strength (15 minutes)
lateral tire pulls x 200 feet x 3 rounds

conditioning (4 rounds)
wall ball x 15 reps
situps x 15 reps
back extensions x 15 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
weight plate front raises x 15 reps
kettlebell rear lunges x 20 reps
travelling broad jumps x 100 feet
resistance band pull aparts x 50 reps

skill (5 minutes)
*Olympic snatch set up and light reps
* start from the platform

strength (15 minutes)
* Olympic snatch x 2 reps x 8 sets

conditioning (3 rounds)
earth-to-sky squats x 10 reps
pushups x 15 reps
leg lifts x 20 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
sandbag Zercher carry x 200 feet
kettlebell swings x 30 reps
tin mans x 100 feet
recline rows x 20 reps

skill (5 minutes)
strict dumbbell rows set up and light reps

strength (15 minutes)
strict heavy dumbbell rows
x 5 reps/side x 5 sets

conditioning (2 rounds)
heavy Mississippi shrugs x 10 reps
note–do isometric hold for 5 seconds at the top of each rep
kettlebell pullovers x 15 reps

Cave Strong-training of the day (TOD)

warmup (not timed)
resistance band archer pulls x 25/25 reps
resistance band pushdowns x 25 reps
alternating kettlebell swings x 40 reps
kettlebell rack split squats x 15 reps

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

strength (15 minutes)
pause front squats x 3 reps x 7 sets

conditioning(3 rounds)
pause band sumo high pulls x 20 reps
hanging knee raises x10 reps