general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
recline bar rows x 15 reps
Adex arc 2 hand side cleans x 20 reps
Adex arc 360’s x 30 reps
specific warm up (5 minutes)
lateral sled pulls set up & light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
side planks x max hold time on each side
Bulgarian split squats x 10/10 reps
weighted side bends x 30 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 50 reps
rear bear crawls x 100 feet
hanging knee raises x 15 reps
Adex arc 2 hand mills x 30 reps
specific warm up (5 minutes)
sled push set up and short practice carries
strength (20 minutes)
sled push x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
dumbbell pull overs x 10 reps
general warm up (10 minutes)
Double Adex club front swings x 50 reps
Double Adex club side cleans x 30 reps
Sanddune push ups x 15 reps
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
stone carry set up and short practice carries
strength (20 minutes)
stone carries x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
dumbbell bench press x 10 reps
after completing both rounds do
wrist roller x max x 1/1/1
It is an understatement to say the flood of information (and mis-information) on the Internet is very confusing.
There are some very credible training resources online which are often almost blotted out by hype and faddish nonsense.
Unconventional training is not exempt from this any more than mainstream fitness.
The general public often falls prey to the flashy and unfounded promises of unscrupulous advertisers. They just know, and often are too lazy to do their “homework” to find the quality coaches & trainers.
People sometimes group things together in an attempt to simplify things.
Take for example mace training.
Is mace flow like a mace completion at the Vintage Strength Games?
No, not at all. The only similarity is that they both use maces
It is important for people to know what they would like to learn and why.
Here’s another example.
Is a mace certification the same thing as a macefit.com certification?
Once again, the answer is no.
A mace certification teaches the mace.
Macefit teaches a broader spectrum of training using different types of equipment.
make-up tests
General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**
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.
make-up test
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
