Archive for the ‘#how to get strong’ Category

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell suitcase swings x 30 reps

Adex arc 2 hand mills x 20 reps

neutral grip isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

farmers walks set up and light practice

strength (20 minutes)

farmers walks x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 15 reps

weighted side bends x 20 reps



Our athletes use steel clubs and maces just about every day. Our program uses both.

Sometimes in our classes and other times as a warm up for barbell training like you see here.

Don’t limit your thinking! Adding to your existing training program can improve your performance overall.


general warm up (10 minutes)

Americanas x 50 reps

resistance band diagonal pull a parts x 25/25 reps

rotation push ups x 20 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (3 rounds )

weighted push ups x 10 reps

weighted dips x 5 reps

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general warm up (10 minutes)

Sanddune power steps x 100 reps

rear bear crawls x 100 feet

weighted spilt squats x 10/10 reps

Adex club 2 hand front cleans x 25 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

weighted step ups x 20 reps

Mississippi shrugs** x 10 reps

**Note–Do an isometric hold at the top of each rep fro 10 seconds