ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Caveman Training – Hardcore Strength and Conditioning

Updated on November 1, 2010

Caveman training is an approach to strength and conditioning training that is growing fast. It combines traditional and non-traditional training methods to create hardcore and exciting routines that bring fantastic results. Caveman training is intense, no gimmicks, just simply hard work brings results. The caveman training motto is “Commit ... No Excuses”.

Caveman training has caught on quick in the sport of MMA. Many top fighters in the UFC are using caveman training to improve their strength, speed and conditioning for advantages over their opponent. Check out the video below of UFC fighter Shaun Sherk using caveman training to prepare for his next fight.

Shaun Sherk doing Caveman Training

What Equipment is Needed?

You do not need all the fancy equipment for caveman training but it does help. Routines can be found that use only bodyweight exercises such as push ups, squats and sprints. The more equipment your gym or home can provide will produce more exciting and effective routines. Equipment used in caveman training routines include:

  • Sledgehammer
  • Tyre
  • Kettlebells
  • Jump rope
  • Barbell and dumbbells
  • Medicine balls
  • Pull up bar
  • Sandbag
  • And some cardio equipment such as a treadmill or cross trainer

Benefits of Caveman Training

Caveman training takes trainees out of their comfort zone. The training is tough and puts a lot of stress on the body. This creates a fit and strong body and mind.

Trainees report great increases in lean muscle mass and fat loss. Due to the functional approach to caveman exercises, the whole body is strengthened and works well as a unit. This lends caveman training well to training for sports and explains the popularity amongst fighters.

Caveman training is an approach rather than a system. Whether your goal is to improve your endurance, bodybuilding or strength, elements of caveman training can be incorporated into your existing program.

The exercises will work your muscles in a different manner to traditional exercises. For example, lifting a heavy sandbag from the floor will work your muscles in a very different way to performing a barbell deadlift.

A Caveman Workout

An example of a caveman training routine would be;

  • Treadmill (10% incline, 10 mph) - 20 seconds
  • Slosh Pipe Overhead Squat - 5 reps
  • Wide Grip Pull Up - 5 reps
  • Double Under Jump (Jump Rope) - 20 reps
  • Heavy Bag Twirl (60 lb bag) - 5 reps
  • Box Jump (24” platform) - 10 reps
  • Double Under Jump (Jump Rope) - 20 reps
  • Sandbag Clean and Press - 5 reps

Rules: Work through the sequence from top to bottom. Repeat the sequence 10 times. There is no scheduled rest, but workout is timed and time resting is time better spent training.

Score: Gold – 20 mins or less, silver – 20:01 to 25:00, bronze – 25:01 +

Go Caveman

Caveman training is turning the fitness world on its head. It is demanding respect in the field of hardcore fitness and welcomes those who do not fear it. The benefits are clear and results are proven. So there is only one question. Are you ready?

Commit ...No Excuses!


    0 of 8192 characters used
    Post Comment

    • kjrzeek1 profile image


      6 years ago from New Jersey, USA

      Nice hub...I am always looking for new workouts and I can't wait to try it out!

    • MosLadder profile image

      Chris Montgomery 

      6 years ago from Irvine, CA

      Great hub! I do this type of training almost exclusively. My backyard and garage gym are filled with rocks/boulders, homemade equipment, sand bags. I have more fun training like this than I ever did in the gym. But yup, it is hard work!

    • DayLeeWriter profile image

      Debra Cornelius 

      7 years ago from Georgia

      I've seen them doing these type workouts on shows such as Biggest Loser lately but didn't know what it was called. Good hub! Voted up & useful! :)


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)