Resurgence of The Strength Cave


Hey Everyone!


Some of you may have noticed that it has been quite some time since the last update on our site and social media. I wanted to take a moment to let you all know the status of The Strength Cave and what we have been up to since we last touched base. First, let me say that we are excited to be back online! We are ready to provide you all with great coaching and content once again.


Many of you know how TSC got started but let me give you a short recap of how we got to this point. Daniel Bove founded TSC in 2015 as an outlet to let his fitness and sport science related ideas flow. His blog became a resource for his friends, family, and clients to learn and interact. Through the connections he had made as an undergrad, his career as a CrossFit coach in Philadelphia, and in graduate school at USF, the site gained popularity.


I met and became friends with Daniel shortly after he created the original site. After some time, he recruited myself and a few other graduate students to help create content for the site. We had great success in growing our community over the year that followed. We accomplished this through our blog posts, selling tasteful/amusing t-shirts, and coaching our diverse group of athletes.


So why did things go radio silent all of a sudden? Well, the simple answer is that we just got too busy. Daniel got a job in the NBA which meant that this project had to take a back seat to his new career. Similarly, Jeff took a job in the MLB, Chris started physical therapy school, and Ryan started a PhD as OSU. Daniel made the decision to suspend TSC until he had more time to devote to the site.


This brings us to the resurgence of TSC that I am happy to report to you. We decided to make some changes in order to keep our company going. Daniel realized that bolstering his career in the NBA is his number one priority (with good reason). So, both he and I decided that it would be best if I took the reins and managed the company going forward. Now that doesn’t mean that Danny is no longer involved in the process. As you will see in the About Us section of our site, he is still listed as a founder and coach here at The Strength Cave. He will still have a major impact on TSC through his coaching, writing, creativity/artistic prowess, and all around awesomeness. However, I will be managing the company much in the same way that Daniel did in the past.


So what does that mean about the future of TSC? Originally, Daniel didn’t have the intention of making the site into a business. As I mentioned before, he just wanted a site to write about his thoughts and musing with respect to fitness. However, I see the potential to make an impact in the fitness industry with this We will strive to become a trusted resource by coaching athletes, and informing coaches/athletes to the best of our ability. This is the vision I have for The Strength Cave.


I maintain a passion for the science and research that helps us to grow as fitness professionals. This is why I am continuing my education to earn a PhD in Exercise and Nutrition Science. However, I am also quite passionate about the practical side of things. How useful is understanding the science if you can’t apply it practically? So, I wanted to create a business where I could use my knowledge, research, and experience to help others reach their fitness goals.


Over the last couple of months I have invested a good deal of time into overhauling the company. I established a client base, and started making connections in the fitness community. Although the new site has been up and running for a month or so, I wanted to wait a while before making this post to ensure that all aspects of the site were running smoothly. So please take some time and explore the new site. I hope you’ll get to know more about our philosophies, and the resources we may be able to provide.


We are glad to be back and we look forward to helping you all reach your goals!



2 thoughts on “Resurgence of The Strength Cave

  1. What can I do with a small tear in my gastroc right above where the Tendon meets gastrocnemius?
    I am two weeks into this tear and have had ART for the first week and PRP injected as well. I feel like my legs are wasting. Traditional medicine says rest for 6 weeks. I don’t believe it. I don’t prescribe to that thought process. Do you? Careful stretching. And what leg stuff??
    Thanks for your help!
    Prior to this -I was squatting 185lbs for reps and my max was 205lbs Dreading 185lbs for reps and max was 235lbs

    1. Andrea,

      First I’d like to reassure you that your legs will not waste away if you have to take it easy for a few weeks. You are still using the all day by walking and standing. You may lose some strength and a tiny bit of size but you will regain it all very quickly once you resume full training.

      The best advice I can give is to find a Physical Therapist who can help you rehab this injury. Since I don’t know the severity of you injury and I am not a medical professional, I don’t want you to take any of my comments as medical advice. That being said, there are some strategies that have proven to be effective in the literature and seem to be popular for people in your situation.

      – Blood Flow Restriction training seems to be a good way to maintain size and activate/tax type II muscle fibers without having to use heavy compound exercises like squats, deadlifts, etc. You can find a guide on how to use this type of training here. This is not a good long term replacement for heavy squats and such but it is a great option to hold you over until you recover.

      – Once heavier compound lower body movements are better tolerated, you can incorporate some Heavy Slow Resistance Training type of work on lower body days. Basically you use a relatively heavy load (progress from ~60% to 80% over time) and execute each rep with a long tempo. Something like 3 seconds eccentric, 3 second hold, and 3 second concentric. You can find a rough guide on how it is performed here (Use this info and adapt it to your needs).

      I hope this info helps you get better quickly and back to heavy training again soon!

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