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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)

resistance band pull a parts x 100 reps

Adex club inside mills x 15/15 reps

Adex club barbarian lunges x 10/10 reps

sandbag shouldering x 10/10 reps

keg squats x 10 reps

specific warm up (5 minutes)

keg** carry set up and practice

strength (20 minutes)

keg** carry x 100 feet x 1/1/1/1

**(substitute other odd object weighing 60lb to 125lb as needed)

conditioning/accessory work (2 rounds)

isometric pull x maximum effort x 1/1

side planks x maximum hold time each side

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

tin mans x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

supersets of Grinder Kord flys/reverse flys set up and practice

strength (20 minutes)

4 supersets of Grinder Kord flys x10 reps/reverse flys x 10 reps

conditioning/accessory work (2 rounds)

dips x 10 reps

Adex club long cycle swipes x 20 reps

Adex mace 360’s x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

traveling push ups x 50 feet

kettlebell figure 8’s x 50 reps

Adex mace grave diggers x 15/15 reps

sandbag shouldering x 10/10 reps

resistance band archer pulls x 25/25 reps

specific warm up (5 minutes)

strict press set up and light reps

strength (20 minutes)

strict press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

seated double  dumbbell press x 10 reps

elevated push ups x 10 reps

kettlebell V presses x 10 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club or mace barbarian squats x 15 reps

keg power press x 10 reps

keg squats x 10 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light work

strength (20 minutes)

sled push x 50 feet, followed immediately by farmers walk x 50 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Bud Jeffries dumbbell star complex x 1

Zercher sand bag cleans x 15 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rotation push ups x 20 reps

recline bar rows x 10 reps

overhead plate carry walking lunges x 100 feet

Adex mace launch x 10 reps

power skips x 200 feet

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

Strongman log push press set up and light reps

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

vertical wall walks x 3

hanging knee raises x 10 reps

Adex mace 360’s x 20 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

clock push ups x twice around the clock

resistance band archer pulls x 25/25 reps

sprawls x 20 reps

side shuffles x 200 feet

Adex club front clean & squat x 15 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

kettbell goblet squats x 15 reps

pause super mans x 10 reps

 

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band pull a parts x 75 reps

Adex club long cycle swipes x 25 reps

Adex mace 360’s x 25 reps

double dumbbell push press x 15

specific warm up (5 minutes)

strict barbell press set up and light reps

strength (20 minutes)

strict barbell press x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

Power Wheel hand walks x 50 feet

Grinder Kord recline rows 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 front cleans x 15 reps

kettlebell high pulls x 10/10 reps

strict weight plate front raises x 10

strict weight plate rows x 10

specific warm up (5 minutes)

stone** loading set up and light reps

**substitute heavy keg, sandbag, or rockball as needed

strength (20 minutes)

stone** loading x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

isometric pull x maximum effort x 1/1/1

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club inside mills x 15/15 reps

Adex club hammer casts x 15/15 reps

Zercher sandbag cleans x 10 reps

Power Wheel roll outs x 10 reps

rear walking lunges x 100 feet

specific warm up (5  minutes)

sandbag Zercher squats set up and light reps

strength (20 minutes)

sandbag Zercher squats x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

Ahrens press (standing) x 10 reps

Russian twists x 30 reps

Cave Strong-training of the day (TOD)

general warm (10 minutes)

resistance band archer pulls x 25/25 reps

kettlebell figure 8’s x 50 reps

Adex mace 360’s x 20 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

farmers walk set up and light work

strength (20 minutes)

farmers walk x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

heavy kettlebell swings x 15 reps (70lb to 100+ lb)

trap bar Mississippi shrugs x 10 reps (10 second hold at the top on each rep)

side planks x max. hold time on each side