Archive for the ‘how to do’ Category

We are really psyched to let you know about our new website,

which is for people who want to start a mace and club training program at their gym.

You can see numerous people swinging maces online, but that doesn’t teach you how to program  the training for people just starting out.

We have tested and refined our method for doing just that over the last couple of years and our program is well-established.



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I always recommend that people still train while they are on their vacation. Few however, heed that advice and pay for it big time when they return to the gym.

There are so many options for staying in shape while “on the road” that not training is inexcusable.

I trained throughout my vacation. It was great!

Unless you are at a funeral, there is no reason you can’t do some kind of productive training.

There is always bodyweight training you can do most anywhere. That in itself makes it ridiculous to skip training.

On the other hand, most hotels have some fitness equipment and a pool.

That is enough to get in some solid training.

Most people just sit by the pool but the dedicated ones swim laps. Why do think they paint the lines on the bottom of the pool anyhow?

Swim eight to  ten laps with short with very short rest periods and you’ll be feeling it the next day for sure.


Follow it up with some steel club  training, like this.

Hit the fitness center for chest presses and rows

Add in a steel club complex  like this

These are just a few of the possibilities you can use while traveling.
Be creative, don’t limit yourself.
Definitely don’t wait for perfect conditions or equipment!

Be at the Cave at 11:00 am this coming Saturday to learn from Don!


general warm up (10 minutes)

resistance band pull a parts x 100 reps

mountain climbers x 100 reps

dislocates x 10 reps

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat snatch set up and light reps

strength (20 minutes)

squat snatch x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell overhead squats x 5/5 reps

Adex mace 360s x 40 reps

The strongest people I know advise being strong from every direction, from every angle, and just strong all over.

If you skip rotational strength and just do linear exercises, you are missing out on a lot.

Steel clubs and maces can improve shoulder mobility, grip strength, forearm strength, shoulder stabilization, mid-line stabilization, coordination, and balance. They work your body in places and ways that might not be effectively reached by other types of training.

Does this mean you should abandon barbell training?

Of course not! Just add this to it.

I am an Adex affiliate and I only promote what I use, and I only use what works!
Get a discount on your Adex steel clubs and maces by using the code fd-1 at checkout

The first time I heard tendon strength mentioned as a focal point of training was back in 2004 at a Russian Systema school here in my city. The instructor, Saulius “Sonny” Puzikas, had served in Special Operations (Spetsnaz) before the collapse of the Soviet Union.

He knew what mattered in the real world when. it came to training, and I took his advice.

Tendon strengthening is part of our training here at the Cave.

Since that time I learned many others  focus on tendon strength, especially those who do Strongman training. While other strength sports also realize the importance of it; I have learned the most from Strongmen.

The latest issue of Milo has an excellent article on this subject by Dr. William Crawford.

He stresses building a solid  foundation of full ROM movements, then adding heavy partial lifts and carries. We use these often in our training, in fact, I increased their use after having some tendon injuries. I have not had any other injuries since that time.

Tendons do  not heal as fast as muscles, it is wise to protect them.

Strong tendons won’t make you bullet-proof, but they will definitely help you train safer and get much stronger.