Archive for the ‘grip training’ Category

general warm up (10 minutes)

elevated push ups x 15 reps

resistance pull a parts x 100 reps

seated pause  resistance band rows x 10 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

concrete slab carry set up and practice

strength (20 minutes)

concrete slab carry x 50 feet x 1-1-1-1

conditioning/accessory work (3 rounds)

standing tire twists x 10 reps

dumbbell pull overs x 10 reps

We developed this course to help people get started training with maces and clubs.

It will give enough basics to get started safely in this very rewarding method of training.

For those who want to become certified, this course is a pre-requisite** for the

Mace Fit® Instructor Certification Course.

Right now, it is on sale for only $20


**There are 2 exceptions here, one is if you are already certified in another mace or club system or you have been invited personally by the Mace Fit® Coordinator.


general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord push ups x 20 reps

Adex club long cycles x 30 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3 reps

conditioning/accessory work (3 rounds)

double chain curls x 10 reps

weight stack push downs x 10 reps

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

resistance band suitcase deadlifts x 20 reps

resistance band archer pulls x 20/20 reps

specific warm up (5 minutes)

lateral loading** set up and light practice

strength (20 minutes)

lateral loading** x 10/10-8/8-6/6-4/4 reps

**Use a keg, stone, or heavy sand bag as needed

conditioning/accessory work (3 rounds)

Adex club side clean/lateral pull over x 10/10 reps

Zercher sandbag cleans x 10 reps


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general warmup (10 minutes)

resistance band pull a parts x 100 reps

bear crawls x 100 feet

Adex club 2 hand side cleans x 30 reps

specific warm up (5 minutes)

dumbbell rows set up and practice

strength (20 minutes)

heavy dumbbell rows x 4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

push ups x 30 rows

bat wing bench rows x 15 reps


Many people say that want change, but few are willing to change themselves.

Usually people want changes in the laws or the culture. It is common for people to want those things, because those things involve other people changing, not themselves.

People fear change–

  • change involves being uncomfortable
  • change may cause others to mock you
  • change is solitary and few people can stand alone
  • change might involve loss
  • change requires your thinking for yourself
  • change requires discipline
  • change doesn’t happen overnight
  • change isn’t easy

However, rewards often follow the risk.

For example, when my buddy Don Giafardino drove several hours to come to the Cave and do an introductory Adex mace & club workshop for free he was taking sizeable risk.


There was no guarantee things would go well or be productive.

His efforts planted “the seed” for the development of our Mace Fit program.

He took a chance on us, and we are thankful he did!

The Mace Fit movement is growing daily

I am glad Donnie wasn’t afraid to take the risk.