Our athletes use steel clubs and maces just about every day. Our program uses both. Sometimes in our macefit.com classes and other times as a warm up for barbell training like you see here. Don’t limit your thinking! Adding macefit.com to your existing training program can improve your performance overall.
Category Archives: How to stay fit
Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note: no conditioning/accessory work during tests**
Change: a love/hate relationship in fitness
Many people want changes made, but most refuse to change themselves. Why is that? Simple, change requires a few things that people often are resistant to: a realistic grasp of what the current problem areas are a solid plan to make those changes happen more self-discipline more hard work more patience People often sabotage themselvesContinue reading “Change: a love/hate relationship in fitness”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club long cycle swipes x 25 reps Sanddune split squats x 10/10 reps resistance band pause face pulls x 20 reps dislocates x 10 reps specific warm up (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 10 reps, followed by 4 restContinue reading “Cave Strong-training of the day (TOD)”
Simple non-gym exercises
Just brought a Grinder Kord (suspension device)and my Adex mace today
Who trains at the Cave?
People who want results and want to make their time at the gym count, that’s who. Busy professionals and business owners train here because they know they will not be wasting their time or money. They don’t come here to socialize, they come here to work!
Cave Strong-training of the day (TOD)
general warm up (10 minutes) bear crawls x 100 feet Sanddune push ups x 20 reps Sanddune squats x 10 reps resistance band archer pulls x 25/25 reps dumbbell push press x 10/10 reps specific warm up (5 minutes) push press set up and light practice strength (20 minutes ) push press x 10 reps,Continue reading “Cave Strong-training of the day (TOD)”
Neuro-Grips are a great way to finish a training session
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps rear walking barbarian lunges x 100 feet Adex club or arc alternating 1 hand front pull overs x 30 reps specific warm up (5 minutes) Adex club long cycle swipes set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) rotation push ups x 20 reps windshield wipers x 20 reps clock push ups x twice around the clock resistance band archer pulls x 30/30 reps specific warm up (5 minutes) CrossCore chest press set up and practice strength (20 minutes) CrossCore chest press x 10/10/10 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”
The Cave 