Archive for the ‘Adex exercise clubs’ Category

general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

alternating diagonal pull a parts x 30

Adex arc 360’s x 40 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict dumbbell rows set up and light practice

strength (20 minutes)

strict dumbbell rows x 4/4-4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Woodall curls x 10/10 reps

weight stack push downs x 10 reps

general warm up (10 minutes)

Americanas x 35 reps

resistance band archer pulls x 20/20 reps

dislocates x 10

front squats x 10 reps

Burgener drills

specific warm up (5 minutes)

hang power clean & jerk set up and light practice

strength (20 minutes)

hang power clean & jerk 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

elevated push ups x 15 reps

 

 

received_10207742930948208Don Giafardino and Lisa Hamburg drove from Deerfield Beach Florida to the Cave to do our first workshop on training with his excellent Adex clubs and maces.

This was a huge turning point in our training, to say the least!

I knew in my gut that this was something would be huge; back then I said it would be the next wave of fitness.

Don has done three workshops for us and I have soaked up his training like a sponge, and practiced like crazy over the past two years.

I was eventually certified through Vintage Strength Training as an Adex Mace & Club Coach. Now it is only fitting to launch our macefit.com during this time, which is focused on helping other coaches/trainers start their own Adex mace & club programs.

Huge thanks to Don Giafardino for taking a chance on us two years ago!

macefita1

 

 


 

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm  up (10 minutes)

Americanas x 50 reps

resistance band archer pulls x 30/30  reps

Sanddune power steps x 50 reps

Sanddune push ups x 15 reps

recline rope climbs x 3

specific warm up (5  minutes)

Adex club long cycle swipes

test

Adex club long cycle swipes x max. reps in 5 minutes

specific warm up (5  minutes)

strict pull ups set up and practice

test

strict pull ups

You will find maces in all kinds of places! This type of training is growing like wildfire all around the globe!

You can learn this too, click here for our training schedule. (classes are $15)

 

Most people train only in linear movements, but life doesn’t always move in a straight line.

Being Mace Fit means you have better mobility,  coordination, midline stability, rhythm, strength, and endurance in all planes of movement.

Mace Fit is a name I use to cover all our centrifugal strength training with maces or clubs. It’s just easier to remember.

Are you Mace Fit?