We developed this course to help people get started training with maces and clubs. It will give enough basics to get started safely in this very rewarding method of training. For those who want to become certified, this course is a pre-requisite** for the Mace Fit® Instructor Certification Course. Right now, it is on saleContinue reading “Course–How to do steel mace & club workouts”
Category Archives: short maces
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune push ups x 20 reps overhead weight plate carry x 100 feet tin mans x 100 feet leg lifts x 20 reps specific warm up (5 minutes) close grip floor press set up and light practice strength (20 minutes) close grip floor press x 4/4/4/4/4/4 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune hand walks x 50 reps Sanddune push ups x 20 reps Grinder Kord recline rows x 20 reps resistance band pull a parts x 50 reps specific warm up (5 minutes) board press set up and light practice strength (3 rounds) board press x 3 reps at each boardContinue reading “Cave Strong-training of the day (TOD)”
Mace Fit started at the Cave and Adex is the official equipment for it
In January 2016 Don Giafardino came to the Cave to introduce his Adex clubs and maces for the very first time, I saw the value in his equipment right away. He came back since then for a couple of more workshops. His commitment level was and is “through the roof”! He has my complete trust.Continue reading “Mace Fit started at the Cave and Adex is the official equipment for it”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band pull a parts x 75 reps Adex mace barbarian squats x 20 reps Adex club inside mills x 15/15 reps push ups x 25 reps specific warmup (5 minutes) superset practice strength (4 supersets) one superset = weighted dips x 7 reps + weighted pull ups x 4Continue reading “Cave Strong-training of the day (TOD)”
Never used clubs or maces before?
No problem! We will be having an introductory macefit workshop in the next few weeks just for people who are curious about this type of training but have never done it before. The details will be announced soon, so check back.
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune power steps x 100 reps rotation push ups x 25 reps resistance band suitcase deadlifts x 20 reps tuck jumps x 10 reps specific warmup (5 minutes) trap bar deadlifts set up and light practice strength (20 minutes) trap bar deadlifts x 5/5/5/5/5 reps Note: Use P.A.P right beforeContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) kettlebell figure 8’s x 50 reps kettlebell suitcase swings x 30 reps Adex arc 2 hand mills x 20 reps neutral grip isometric pull x max. effort x 1/1/1 specific warm up (5 minutes) farmers walks set up and light practice strength (20 minutes) farmers walks x 50 feet xContinue reading “Cave Strong-training of the day (TOD)”
We have two certifications coming up
macefit.com Instructor Certification (Florida) macefit.com Instructor Certification (North Carolina)
Great success on day #1
We were blessed to have an incredible first day at the macefit.com certification!
The Cave 