What strong looks like

How do you picture strength?

Many people think big biceps and six pack abs mean someone is strong.


The public’s view of strength is very tainted.

What about strong forearms, back, and legs?

These might not be “beach muscles” but they get the job done when it’s tough, hard, and heavy.

Check out Strongman Dan training with a 70lb club.


Or Tim Welsh swing a 52lb short mace


and Brad Hutchins swing ing a 100 lb club.


If you’re not strong all over, then you’re not strong.

It’s just that simple.

Coach D

PS: Grab your copy of the The Official Mace Fit Training Manual

maces, clubs, & Atlas stones?

We’ve had the Vintage Strength games since 2019, but this year’s games will be the best yet.

The events will include Strongman and mace/club events.

Athletes will have to be brutally strong and well-conditioned to handle this type of competition.

I love this stuff!

Get all the details at Woodall’s Vintage Strength Games

In this crazy world, weakness makes you an easy target.

Don’t be weak.

You never know what you might have happen on any given day.

You might have to defend yourself or family or maybe carry an injured person out of a burning building.

It pays to be strong all over at like Ed Coan says.

So grab your gear and your training in today.

Get strong and stay strong,

Coach D

Unilateral work levels the playing field

Just about all heavy lifts are done with two hands.

No doubt bilateral work can get you strong.

But what if your dominant side compensates for your weaker side?

Maybe there’s a muscle imbalance lurking in the shadows.

Unilateral exercises could probably help fix that.

Dumbbells, kettlebells, maces, & clubs are great for that.

Snatches, presses, and swings are a few of the things that can be done with these implements.

There are many more unilateral exercises that can also be done.

Take a plank for instance.

A one-armed plank is much tougher than using two hands.

The same thing goes for pullups, squats, and deadlifts.

One of the excruciating exercises we do in Mace Fit is the Russian plank fly.

Basically its a unilateral plank but with a steel club in the other hand.

The club is slowly pressed parallel to the ground then to full extension, then it’s

brought slowly around in a wide arc back to its starting position.

This one really shows which side needs more work.

So throw in some unilateral work this week.

You won’t regret it.

Coach D

resolution, revolution, or discipline?

I hope you had a great Christmas.

Now New Years is coming up fast.

Many people will be making resolutions for 2023, most of which will probably fizzle out in a couple of weeks.

They will do basically nothing.

Others will opt for an extreme, even drastic plan to get in shape.

It’s kind of a lifestyle revolution.

They will do crazy fad diets and overdo it on exercise.

Neither the resolution or the revolution are any good.

All the weightloss and fitness hype will be in full swing and a lot of peope, will get suckered by it.

What people really need is discipline and a legit coach with a solid training strategy.

Discipline is superior to motivation because motivation fades after a while.

Discipline is a lifelong habit.

Good coaches are out there if people have the sense to seek them out.

Coach D


Strongman, martial arts, maces & clubs

Real quick, I wanted to share a recent podcast I was on.

We covered quite a bit of territory on this one.

One thing was the growing interest in mace & club training in the Strongman and martial arts communities.

Check out the podcast here

video preview

Hope you like it,

Coach D

politicians & news versus steel & iron

In this crazy world we live in very few things are reliable or predictable.

Politicians often lie. News stations always have their spin (agenda) when it comes to news.

Facts get lost in the blur.

Thank God that iron and steel are reliable.

Henry Rollins made that point several years ago.

When you pull a PR deadlift you know how much the weight had increased. There’s no guessing.

Iron and steel don’t have any agenda.

They just sit there until you make them move.

It doesn’t matter if it’s a heavy mace or a 100lb plate.

It is what is.

It never changes.

If you want to read something reliable look at your training journal.

As long as you haven’t lied to yourself you will get accurate information every time.

This is how we improve.

Hype and nonsense help no one get better at anything.

Stick to the basics and rule the day!

Coach D

Psyched to be at the Tampa Bay Strongman Classic Nov. 5

Today I’m double-checking what we need to run our booth at this epic event.

This is our 4th year as a sponsor and I am chomping at the bit to get up there in that high-adrenaline atmosphere.

Watching Strongman on TV or online is great but it doesn’t compare to being there in person.

You can get all the details on events, weigh-ins, sponsors, tickets, etc.at Iron Podium

If you are in the central Florida area get on over there this Saturday!

Stop by the Mace Fit booth for some hands-on steel mace & club exercises and to enter our drawings.

You can also get your “look like a Viking” photo taken holding a steel mace or club.

Grab a copy of our new interactive training manual while they are on sale too.

The $15 discount is only available at the Tampa Bay Strongman Classic on Nov. 5, 2022

Retails is $39.00

Sale price is $24

While supply lasts

  • Step-by-step instructions and photos
  • QR code links to exercise demos

Functional fitness after Hurricane Ian

We were blessed to be volunteers for disater relief work on Sanibel Island this past


This house was not on the beach and still had storm surge up to the 2nd floor.

The was work was very demanding to say the least, but well worh being there to help.

“Do unto others as you would have them do unto you.” — Jesus

A different way to press from Chuck Ahrens

I love to study strength training of all sorts.,

Yes, I do especially like Strongman training,

but Powerlifting is right up there too.

Zach Even-Esh says, “You can’t fake strong.”

Several years ago I learned about a monster of a man named Chuck Ahrens from one of Josh Bryant’s books.

Legend has it that his shoulders were so huge and the dumbbells he used were so big that he had to press them out at an angle

instead of straight up .

That change of angle makes a press much more difficult.

I first learned this with dumbbells and later adapted it for steel clubs.

We just call it the Ahrens Press in our Mace Fit classes.

It is frequently used in our training, in fact we used it this morning.

The way we do it is to press about 45 degrees out from vertical,

your arms form a “V” at lockout.

Give it a try and let me know how you like it.

Out for now,

Coach D

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