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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)

sandbag shouldering x 10/10 reps

earth-to-sky squats x 15 reps

Adex mace “10-to-2” x 20 reps

split squats x 10/10 reps

specific warm up (5 minutes)

kettlebell ladder set up and practice

strength (15 minutes)

kettlebell ladder x 10 reps at each kettlebell x 3 rounds

select the ladder that will challenge you–

ladder A is 25 lb to 50 lb

ladder B is 53 lb to 106 lb

conditioning/accessory work (2 rounds)

Adex club shield casts x 20 reps

sprawls x 15 reps

dips x 10 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear walking lunges x 100 feet

Power wheel roll outs x 10 reps

alternating kettlebell swings x 30 reps

bear hug keg squats x 10 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (20 minutes)

farmers walk x 100 feet x 1-1-1-1-1 carries

conditioning/accessory work (3 rounds)

dumbbell calf raises x 20 reps

Iron Boot leg lifts x 15 reps

Zercher sandbag isometric hold x maximum hold time

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club hammer casts x 10/10 reps

Adex mace 360’s x 20 reps

1/2 burpees x 15 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 3/3/2/2/1/1 reps

conditioning/accessory work (1 round)

Tate presses x 10/10/10 reps

heavy band tricep push downs to failure x 2 sets

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

Battling Ropes x 100 waves

vertical wall walks x 5

push offs (aka plyo push ups) x 20 reps

specific warm up (5 minutes)

push jerk set up and light reps

strength (20 minutes)

push jerk x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

piranha presses x 10 reps

Power Wheel pike push ups x 10 reps

isometric band press x maximum hold time in lock out position

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

bear crawls x 100 feet

wall ball x 20 reps

Adex club shoulder casts x 10/10 reps

Adex mace horizontal smash/slash/& stab** x 10/10 reps

**Note:  done like the bayonet drill in this video https://youtu.be/g-4dnFu3X4w

recline rope climbs x 5 reps

specific warm up (5 minutes)

grappler bar close grip rows x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

wide grip recline bar rows x 10 reps

Grinder Kord flys x 10 reps

Adex club barbarian squats x 10 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

clock push ups x 24 reps

supine windshield wipers x 20 reps

traveling broad jumps x 100 feet

rear walking lunges x 100 feet

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

Airdyne Bike sprint x 15 calories

resistance band good mornings x 20 reps

front plank x maximum hold time {note:  do this only on the last round}

Cave Strong-training of the day (TOD)

Today marks the 500th post of the training of the day!

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general warm up (10 minutes)

alternating kettlebell swings x 30 reps

supine kettlebell helicopters x 20 reps

split squats x 10/10 reps

tin mans x 200 feet

specific warm up (5 minutes)

weighted pull ups set up and light reps

strength (20 minutes)

weighted pull ups** x 7/6/5/4/3/2/1 reps

**{substitute recline bars rows as needed, but do double the reps}

conditioning/accessory work (2 rounds)

dumbbell bench pull overs x 10 reps

sprawls x 15 reps

Adex club side cleans x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

resistance band pause face pulls x 20 reps

kettlebell rotation walking lunges x 100 feet

Adex club shoulder casts x 10/10 reps

rotation push ups x 30 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)

heavy one arm dumbbell rows x 5/5 reps

Grinder Kord chain push ups x 10 reps

parallette rear planks x maximum hold time

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

sit ups x 25 reps

weight plate orbits x 20 reps

Adex club front cleans x 20 reps

resistance band sumo high pulls x 15 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

dumbbell clean and push press set up and light reps

strength (20 minutes)

dumbbell clean and push press x 10/10-8/8-6/6 reps

conditioning/accessory work (3 rounds)

Power Wheel roll outs x 10 reps

dips x 10 reps

Adex club shield casts x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

bear crawls x 100 feet

sit ups x 20 reps

alternating rear kettlebell lunges** x 30 reps

**(note:  kettlebell is handed off  underneath the forward leg on each rep)

resistance band pull-a-parts x 50 reps

specific warm up (5 minutes)

sled push/farmers walk set up and practice

strength (20 minutes)

sled push/farmers walk x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 15 reps

hanging knee raises x 15 reps

wall sits x maximum hold time