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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!


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    • kjrzeek1 profile image

      kjrzeek1 5 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 6 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! :)