Archive for the ‘coaching’ Category

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

dumbbell hang power cleans x 10/10 reps

plyo push ups x 15

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

strict chain dips x 7 reps

 

We are really psyched to let you know about our new website,  macefit.com

which is for people who want to start a mace and club training program at their gym.

You can see numerous people swinging maces online, but that doesn’t teach you how to program  the training for people just starting out.

We have tested and refined our method for doing just that over the last couple of years and our program is well-established.

CopyDoodles_dont_miss_out

 

Go to macefit.com and sign up to follow our blog via e-mail!

I have often said that I refuse to want someone’s improvement in health and fitness more than they do.

Today, I believe that more than ever! That is why I don’t have any “casual” members at my gym.

I refuse to work with lazy people who constantly miss training.

I just won’t do it!

On the other hand, I love to coach people who really dig deep and give it all they have every time they train. They are like clockwork in their consistency, they always show up.

The results follow the work!

img_20150502_171543I have learned a lot from this man, Zach Even-Esh, over the years; especially about refusing to accept excuses from anyone, including myself.

There are a handful of coaches I have followed for well over 10 years, Zach is definitely one of them!

general warm up (10 minutes)

rear bear crawls x 100 feet

push ups x 25 reps

Adex club long cycle swipes x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bandido  deadlifts set up and light practice

strength (20 minutes)

bandido  deadlifts x 2/2/2//2/2/2 reps

conditioning/accessory work (3 rounds)

Sanddune split squats x 10/10 reps

weighted  calf raises x 20 reps

 

 

 

On January 1 ,”No Mercy Monday”, we will kick our quarterly strength & work capacity tests into high gear!

100% effort is expected of everyone (of course)

Here’s what you have to look forward to starting next week–

bench press/deadlift/back squat/push press/squat cleans

strict pull ups/dips

Adex club long cycle swipes/Adex mace “10-to-2”

Tests are individualized based on each person’s training journal

Dates will be posted later for each test

general warm up (10 minutes)

weight plate orbits x 20 reps

resistance band pull a parts x 100 reps

Adex club pull overs x 20 reps

Zercher sandbag squats x 20 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2/2/2/2/2/2 reps

conditioning/accessory work (3 rounds)

1 round = Sanddune sprint x 10 seconds + Sanddune push ups x 10 reps x 3

 

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

windshield wipers x 20 reps

rear bear crawls x 100 feet

flutter kicks x 100 reps

specific warm up (5 minutes)

Grinder Kord complex practice

strength (4 rounds)

Grinder Kord complex >>>

1 round = 10 reps each of flys/reverse flys/curls/tricep extension

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

L sit x max. hold time x 1/1/1