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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)

partner medicine ball throws x 50 reps

(substitute 30 reps wall ball if training alone)

alternating leg lifts x 30 reps

Adex club shield casts x 30 reps

traveling broad jumps x 100 feet

skill (5 minutes)

trap bar deadlifts  set up and light reps

strength (15 minutes)

trap bar deadlifts x 20/16/12/8/4 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

hollow rocks x 20 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

weight plate orbits x 20 reps

kettlebell 360s x 30 reps

kettlebell figure 8s x 40 reps

mountain climbers x 50 reps

Adex club pull overs x 20 reps

specific warm up (5 minutes)

Strongman log strict row set up and light reps

strength (15 minutes)

Strongman log strict rows x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

SEALFit body blasters x 5 reps (from the book, “8 Weeks to SEALFit”)

dumbbell hang power snatches x 5/5 reps

Battling Ropes outward circles x 30 reps

V-presses x 10 reps (learned from Phil Ross)

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

vertical resistance  band pull-a-parts x 50 reps

resistance band archer pulls x 25/25 reps

dive bomber push ups x 15 reps

rear walking lunges x 100 feet

Adex club shoulder casts x 10/10 reps

specific warm up (5 minutes)

sled push set up and light reps

strength (15 minutes)

heavy sled push x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

sandbag good mornings x 15 reps

kettlebell pull overs with isometric leg lift x 15 reps

Adex mace “10-to-2” x 15 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Battling Ropes x 100 waves

sledge hammer strikes x 40 reps

resistance band pause face pulls x 20 reps

Zercher sandbag squats x 20 reps

specific warm up (5 minutes)

barbell push press set up and light reps

strength (15 minutes)

barbell push press x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

seated heavy resistance band pull downs x 20 reps

supine kettlebell helicopters x 20 reps

Adex club 2-handed cleans x 20 reps

 

Cave Strong-training of the day (TOD)

general warm up (5 minutes)

rear bear crawls x 100 feet

weight plate front raises x 15 reps

recline rope climb x 5 reps

Adex mace pull overs x 20 reps

Adex club 2-handed side cleans x 101/0 reps

specific warm up (5 minutes)

hand-over-hand sled pulls x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

Grinder Kord (suspension) flys x 15 reps

Grinder Kord (suspension) push ups  x 10 reps

strict pull ups x 10 reps

Cave Strong-training of the day (TOD)

general warm up (5 minutes)

resistance band pull-a-parts x 100 reps

front hammer walking lunges x 100 feet

overhead tire carry x 100 feet (note:  use regular size car tire)

Power Wheel pike push ups x 15 reps

specific warm up (5 minutes)

Grappler bar one-arm row set up and light reps

strength (20 minutes)

Grappler bar one-arm rows x 5/5-5/5-5/5-5/5-5/5 reps

(note: use strict form)

conditioning/accessory work (3 rounds)

weighted push ups x 10 reps

sandbag get ups x 3/3 reps

Adex mace gravediggers x 10/10 reps

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rotation push ups x 20 reps

alternating kettlebell swings x 40 reps

Airdyne bike x 15 calories

misery crawls x 100 feet (learned from New Warrior Training)

specific warm up ( 5 minutes)

tire flip & rear tire drag combo set up and practice

strength (10 minutes)

tire flips x 3 immediately followed by

pulling the tire backwards to your starting point

x 4 rounds

conditioning/accessory work (3 rounds)

Bud Jeffries’ dumbbell star complex x 1

Adex club pull overs x 20 reps

 

Cave Strong-training of the day (TOD)

general warm up (5 minutes)

Adex mace “10-to2” x 20 reps

sandbag shouldering x 10/10 reps

offset kettlebell clean & press x 5/5 reps

specific warm up (5 minutes)

Strongman log clean & push press set up and light reps

strength (15 minutes)

Strongman log clean & push press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

heavy resistance band standing rows x 20 reps

dips x 10 reps

Cave Strong-training of the day (TOD)

general warm up (5 minutes)

weight plate orbits x 20 reps

kettlebell 360’s x 30 reps

kettlebell figure 8’s x 40 reps

resistance band suitcase deadlifts x 20 reps

specific warm up ( 5 minutes)

stacked weight plate bent over rows set up and light reps

strength (15 minutes)

stacked weight plate bent over rows x12/10/8/6/4/2 reps

conditioning/accessory work (2 rounds)

Adex club shield casts x 10/10 reps

Adex mace gravediggers x 15/15 reps

strict  chain pull ups x 5 reps

Cave Strong-training of the day (TOD)

general warm up (5 minutes)

Adex club cleans x 15 reps

Adex club side cleans x 7/7 reps

lateral tire throws x 5/5 (this is using a regular car tire)

side shuffles x 200 feet

specific warm up (5 minutes)

lateral sled pull set up and light practice

strength (15 minutes)

lateral sled pulls x 200 feet x 4 rounds

conditioning/accessory work (2 rounds)

sprawls x 20 reps

hollow rocks x 15 reps

bear hug keg squats x 10 reps