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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)

Adex club inside mills x 15/15 reps

Adex club 2-hand mills x 15/15 reps

Adex mace or club barbarian squats x 20 reps

Battling Ropes sidewinders x 50 waves

Battling Ropes roll overs x 30 waves

specific warm up (5 minutes)

wide-grip (aka snatch-grip) barbell rows set up and light reps

strength (20 minutes)

wide-grip (aka snatch-grip) barbell rows x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

double dumbbell rows x 10 reps

dumbbell side bends x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Battling Ropes x 100 waves

dumbbell hang power snatch x 10/10 reps

Adex club barbatian squats x 15 reps

Jumping jacks x 50 reps

specific warm up (5 minutes)

Dead-stop bench press set up and light reps

strength (20 minutes)

Dead-stop bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Dumbbell bench press x 15 reps

Tate press x 10 reps

Diamond push ups x 5 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

pull a parts x 75 reps

Adex club shield casts x 30 reps

walking lunges x 100 feet

elevated push ups x 15 reps

mountain climbers x 50 reps

 

Specific warm up (5 minutes)

Partial strict press set up and light reps***

***Start from forehead level

strength (20 minutes)

Partial strict press x 3/3/2/2/1/1 reps ***

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

Zottman curls x 10 reps

weighted sit ups x 10 reps

 

 

Cave Strong-trainingof the day (TOD)

general warm up (10 minutes)

Adex club inside mills x 10/10 reps

dive bomber push ups x 10 reps

keg squats x 10 reps

recline  bar rows x15 reps

isometric rack pull x max effort x 1/1/1

specific warm up (5 minutes)

rack pulls from below the knees set up and light reps

strength (20 minutes)

heavy rack pulls from below the knees x 3/3/2/2/1/1

conditioning/accessory work (1 round)

side planks x maximum hold time each side

front plank x maximum hold time

 

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear bear crawls x 100 feet

Adex club side cleans x 20 reps

high knees x 100 feet

side shuffles x 200 feet

specific warm up (5 minutes)

lateral sled pulls set up and light practice

strength (20 minutes)

lateral sled pulls x 50 feet

x 1/1/1/1/1/1 [note–focus on speed]

conditioning/accessory work (2 rounds)

dumbbell calf raises x 20 reps

dumbbell side bends x 30 reps

Adex club hammer casts x 15/15 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band push ups x 15 reps

resistance band pause face pulls x 20 reps

Adex club strict front raises x 10 reps

alternating lunge jumps x 20 reps

specific warm up (5 minutes)

push press set up and light reps

strength (20 minutes)

push press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

dumbbell push press x 5/5

elevated push ups x 10 reps

double palm strikes on heavy bag x 15 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex mace grave diggers x 15/15 reps

Adex club pull overs x 20 reps

recline rope climb x 3 times (fast)

rotation push ups x 20 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 50 feet x 1/1/1/1/1/1

note–pull as fast as possible

conditioning/accessory work (2 rounds)

Adex mace long cycle swipes x 30 reps

Adex mace 360’s x 20 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club front clean & squat x 20 reps

tin mans x 100 feet

Airborne Heismans x 200 feet

kettlebell high pulls x 10/10 reps

resistance band Sumo deadlifts x 20 reps

specific warm up (5 minutes)

Sumo deadlift set up and light reps

strength (20 minutes)

Sumo deadlifts x 2 reps x 10 sets

note–focus on speed on each rep

conditioning/accessory work (2 rounds)

Russian kettlebell flys x 5/5 reps

sandbag BTN 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 pull a parts x 100 reps

Adex club inside mills x 15/15 reps

alternating kettlebell swings x 30 reps

kettlebell goblet squats x 15 reps

Adex club barbarian squats x 15 reps

specific warm up (5 minutes)

sled push offs & bench press set up and light practice

strength (20 minutes)

5 rounds of—-sled push offs x 3 reps followed immediately by bench press x 3 reps

note–all reps are done very fast & explosively!

conditioning/accessory work (2 rounds)

medicine ball chest passes x 5 reps

elevated push ups x 5 reps

heavy dumbbell rows x 5/5 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

mountain climbers x 100 reps

pause split squat jumps x 5/5

push offs aka plyo push ups x 15

resistance band pull a parts x 50 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

high/low sled sprint set up and light practice

strength (20 minutes)

high/low sled sprint x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

Russian twists x 30 reps

Adex mace 360’s x 20 reps

weighted sit ups x 10 reps