Archive for the ‘#how to stay healthy’ Category

In two days, GOD willing, I will be 67 years young. Almost six decades ago I was diagnosed as terminally ill. Obviously, I did not die.

I believe GOD heard and answered my parents prayers.

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I am thankful to still be here and I want to make every day count! It is very important to me to be fit and strong for my entire life; and to help others to do the same.

Our mindset is vitally important in achieving this. As long as you have breath in your body, you are not done. You are still in the game.

I did a lot of manual labor over the years and I am thankful for it. I worked all kinds of hard physical jobs. It made me value strength and tenacity.

I developed a “never quit” attitude over the years. No hard physical job was going to break me!

Many days I came home totally sweated out, dirty, and exhausted, then got right up the next day and headed back for more.

Depending on the job, I might be unloading 100lb bags of Marcite or 94lb bags of Portland cement inside freight cars all day (which feel like 130 degrees inside).

On other jobs I was cutting trees all day or working construction.

The point is this, strength matters every day and you can be strong every day.

In fact, you must be strong every day. There is no off season. You cannot afford to just shut down and quit trying because you turn a certain age, like 40.

I no longer do manual labor for a living; but I do a lot of manual labor at my gym, the Cave. There is not excuse for not being strong no matter what your age is.

Remember, weakness invites aggression. Weakness makes you a target.

Refuse to be weak at any age!

 

 

Get yours at a discount by using the code fd-1 at http://adexclub.com/

There are other companies that make high quality maces, but they never seemed to fit what we needed at my gym.

Most of them were single weight maces, others were loadable with water or lead shot.

I had only ever seen one other type of club previously, which was a good product, but single weights only.

Don Giafardino, the founder of Adex, first came to the Cave in Jan. 2016 to teach us about his steel clubs & maces.

What caught my attention right away was the plate-loadable feature. This was exactly what we needed for our classes!

IMG_3838IMG_2634Our athletes vary greatly in size and strength levels, and being able to quickly add or take off  plates is a big plus. The weights are interchangeable between the steel clubs & maces.

We use Adex steel clubs and maces in almost every class we have.

They are the next wave of fitness, !

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https://cavestrong.net/recommended-training-equipment/

 

 

 

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell rack squats x 15 reps

kettlebell high pulls x 10/10 reps

Adex club front cleans x 15 reps

specific warm up (5 minutes)

Burgener Drills

squat cleans set up and light reps

test #7

squat cleans

Note:  No conditioning/accessory work this week

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate strict front raises x 10 reps

mountain climbers 50 reps

traveling broad jumps x 100 feet

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

push press set up and light reps

test #5

push press

Note:  No conditioning/accessory work this week

Each week I get an assignment from my Mace Coach, Rik Brown, this was part of my “homework”. I did 6 rounds, these were the last two.

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club Americanas x 25/25 reps

Adex mace BTN stretch x 60 seconds x 1/1

resistance band pause face pulls x 20 reps

jumping jacks x 50 reps

sandbag BTN squats x 15 reps

specific warm up (5 minutes)

back squat set up and light reps

test #5

back squats

Note:  No conditioning/accessory work this week