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Caveman Training - Hardcore Fitness Training

Caveman Training for Body Builders

Following is the “science” behind the Caveman Training for bodybuilders who are getting ready for a show, some thoughts on how the program will be put together and a sample week to get the idea of what we're talking about.

Progression: unlike many periodized sports programs where intensity (% of 1RM) goes up while Volume and Endurance goes down. We prepare our bodybuilding clients similar to how we may train our fighters getting ready for a fight. 

Below is an example of what a week may look like (possibly 3-4 wks before show) we’ve purposely kept out the sets and reps for the weight training days because we know that everyone is different on how they approach a show.

Monday

Chest/Triceps

Bench Press, Incline Dumbbell Press, Cable Fly’s, Dips, Flat Bench Fly’s, Laying Triceps Extension, Dumbbell Kickbacks, Cable Rope Extensions.

Abs

 

Long and Slow Cardio

 

Tuesday

Caveman Training (Muscle Endurance/Cardio Endurance)

 

Cardio Performed between 75%-85% of MHR (Determined through VO2 Max Test)

Treadmill (between 5-10% incline) 10min, Stepmill 10min, Airdyne Bicycle 10min.

"Strength Portion" Continuous motion for 90 second stations with no/minimal stops (repeated 3 times)
  1.  Pull Station (Continuously pulling a 100 foot 1.5" rope wrapped around a 3" pole as fast as you can.
  2. Tire Push (pushing a 120lb tire laying on its side across the gym floor)
  3. Chop Station (hitting a tire with a 16lb sledge hammer non stop)
  4. Hand switches with a medicine ball (one hand on ball one on floor, quickly switching places)
  5. Thrusters (squatting, touching a bench with your glutes, exploding back up again with a dumbbell shoulder press combination..

 

Wednesday

Back/Biceps

Deadlift, Wide Grip Pulldowns, Bent over Barbell Rows, Dumbbell Row, Dumbbell Pullovers, Barbell Curls, Alt. Seated Dumbbell Curls, Cable Curls.

Abs

 

Long Slow Cardio

 

Thursday

Caveman Training (Muscle Power/Cardio Power)

Round 1

  1. 24" Hurdle Repeaters (6-8 Hurdles X 5 Sets)
  2. 12" - 24" Plyo Push Ups 10 reps X 5 Sets
  3. Underhand Medball Toss (toss 30lb medball up as high as you can 10 reps X 5 sets)
  4. 5 Min Intervals on Airdyne (20 sec @ 70 RPM, 10 Sec @ 100+ RPM)

Round 2

  1. Jumping Split Squats for 60 sec
  2. Switch Grip Pull ups for 60 sec
  3. Hand switches w/ push ups using med ball for 60 sec
  4. Push press for 60 sec
  5. 0.5 mile sprints ( 3 sets to be done 2:30 min or less)

Repeat Round 1 & 2 to complete workout

Friday

Shoulders

Military Press, Upright Rows, Lateral Raises, Front Raises, Bent over Fly’s, Shrugs.

Abs

 

Long Slow Cardio

 

Saturday or Sunday

Legs

Back Squat, Alternating Barbell Lunge, Romanian Deadlifts, Seated Leg Curls, Leg Extensions, Calf Raises Standing, Calf Raises Seated.

Abs

 

Long Slow Cardio

 

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