Archive for the ‘Adex’ Category

SteelClub_MaceTrainingFinalAs of this week, all our steel club and mace classes are now 5:30-6:00pm

see our full schedule here

Plus we are starting private one-on-one steel club & mace classes, call 941-228-8341 for details





Get yours at a discount by using the code fd-1 at

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, !





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


general warm up (10 minutes)

resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set)

dislocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

tuck jumps x 15 reps

bear crawls x 100 feet

specific warm up (5 minutes)

barbell cleans set up and light reps

strength (20 minutes)

barbell cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans  x 10 reps

isometric kettlebell rack hold x maximum time