Welcome to Coach D’s blog

Featured

 

23273_71419274888_1580_n

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.

Please take a moment to visit the “Say thanks to Coach D” page and subscribe for only $2.50 a month.

Thank you, your support is appreciated!

Coach D

Cave Strong-quarterly strength/work capacity test # 6

Note:  each person will have approx. 15 minutes to warm up and practice on their own before the test begins

squat cleans x maximum quality reps in 10 minutes using 70% of 1RM

Cave Strong-quartely strength/work capacity test #5

Note:  each person will have approx. 15 minutes to warm up and practice on their own before the test begins

back squat x maximum quality reps in 10 minutes using 70% of 1RM

Cave Strong-quarterly strength/work capacity test #4

Note:  each person will have approx. 15 minutes to warm up and practice on their own before the test begins

dips x maximum quality reps in 10 minutes

Cave Strong-quarterly strength/work capacity test #3

Note:  each person will have approx. 15 minutes to warm up and practice on their own before the test begins

push press x maximum quality reps in 10 minutes using 70% of 1RM

Cave Strong-quarterly strength/work capacity test #2

Note:  each person will have approx. 15 minutes to warm up and practice on their own before the test begins

deadlifts x maximum quality reps in 10 minutes using 70% of 1RM

Cave Strong-quarterly strength/work capacity test #1

Note:  each person will have approx. 15 minutes to warm up and practice on their own before the test begins

bench press x maximum quality reps in 10 minutes using 70% of 1RM

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

rear bear crawls x 100 feet

sandbag shouldering x 10/10 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

push press set up and light reps

strength (20 minutes)

push press x 10/8/6/4/2 reps

conditioning/accessory work (2 rounds)

standing Ahrens press x 10 reps

Grinder Kord flys x 10 reps

Grinder Kord reverse flys x 10 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club side cleans x 30 reps

resistance band pause face pulls

Adex club pull overs x 20 reps

kettlebell goblet squats x 15 reps

specific warm up (5 minutes)

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

dumbbell calf raises x 20 reps

1 arm farmers walk x 200 feet

 

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Adex club inside mills x 10/10 reps

Adex club hammer casts x 10/10 reps

Adex mace “10-to-2” x 20 reps

kettlebell V press x 15 reps

tuck jumps x 10 reps

specific warm up (5 minutes)

board press set up and practice

strength (20  minutes)

board press x 3 reps at each board stack height, 3 reps full ROM x 4 sets

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

elevated chain push ups x max reps

 

cave Strong-training of the day (TOD)

general warm up (10 minutes)

alternating kettlebell swings x 30 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

AbMat sit ups x 20 reps

specific warm up (5 minutes)

bodyweight supersets  practice

strength (20 minutes)

bodyweight supersets x 5 rounds

recline rows x 10

dips x 10

conditioning/accessory work (1 round)

side plank x max time on each side

front plank x max time