Archive for the ‘mental toughness’ Category

All military personnel with a valid ID card will get our special “2 for 1 buddy discount”

at our upcoming Mace Fit certification in Clayton, NC.

Come and learn steel mace and club training, one of the oldest forms of training for ancient warriors &  grapplers.

Here are the details

general warm up (10 minutes)

Sanddune  power steps x 100 reps

resistance band archer pulls x 25/25 reps

recline bar rows x 15 reps

Adex mace barbarian split squats x 10/10 reps

specific warmup (5 minutes)

farmers walks set up and  practice

strength (20 minutes)

farmers walks x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted side bends x 20 reps

resistance band good mornings x 20 reps

pinch grip isometric plate holds x maximum time





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Sometimes the person you think will inspire and challenge others to work harder is not some guy you that looks like he was chiseled out of granite. At the Cave it happens to be the smallest guy there.

Rex weighed about 135lb when he started training with us; he’s put on over 15lb of good weight  so far. He still is about 75 or 80lb smaller than his training partners.

He is kind of an enigma, because he is extremely strong.

After last night’s deadlift training the accessory work was sandbag good mornings and weighted sit ups.

On the last round, Rex grabbed a 50lb and a 53lb kettlebell to do his sit ups with.

Of course, the bigger guys couldn’t let that challenge go unanswered.

Here’s Rex doing his sit ups


They say dynamite comes in small packages. All I can say is BOOM!

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general warm up (10 minutes)

Battling Ropes x 100 waves

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

push ups x 25 reps

specific warmup (5 minutes)

isometric dead stop bench press set up and practice

strength (20 minutes)

isometric dead stop bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

wide grip recline bar rows 10 reps



My doctor asked me several years ago if I wanted to live long or live well.

Both would be great, but if I could only pick one it would be to live well.

Living to be 100 and  all full of tubes and on a gazillion meds is not a life I want!

I see example of people who are living long and well almost every day, like Jacinto Bonilla, Robert Durbin, Carmen Caputo, Peter Ragnar, Stephen Santangelo  to name a few.

I met a WWII Veteran the other day who still trains at the gym four days a week at 94 years young!

I see other guys much younger already falling apart physically. Why is that?

Barring any unpreventable disasters, tragic accidents or diseases, many guys are just sedentary and lazy.

thF6EVOW46_ProverbRemember, it’s never too late to make a new start.

Take action today!