Category Archives: Uncategorized

Just one way you can get strong with Mace Fit take a look at our new training manual while you are there.

The Cave was a major part of my life for almostv 12 years, it was like my second home. It just had run it’s course. Our main focus now is Mace Fit, which was the msot popular class at the Cave. A few weeks ago I published The Official mace Fit Training Manual which givesContinue reading “How we pivoted when the Cave closed back in May”

You’ve heard people say, “In a perfect world_________________” Then they fill in the blank. Since the perfect world doesn’t exist in this life, why train like it does? One of my favorite mentors, Zach even-Esh, often talks about training in less than perfect conditions. Why? Because that’s how life is lived each day. You know,Continue reading “awkward, imperfect & deceptively hard”

At Ed Coan’s Powerlifting seminar in 2016 I remember him saying we should get strong all over. So how does that become a reality? Training from every angle helps. Strongman training is a good example of that. Mace Fit is too. So here’s one exercise you can start the week with for that. knee walkups—Continue reading “knee walkups for strength”

Here’s some wisdom from one of my favorite mentors, Zach Even-Esh.

Gotta love Mondays! It’s a great day to get stronger. Here’s a couple of exercises to kick start your week: clock pushups tire pummeling Back when they had clocks with hands on them 12 o’clock was at the top. So that’s where we start the clock pushups. Do a rep there then hand walk sidewaysContinue reading “pushups & pummeling for full body strength”

Now that’s a mouthful isn’t it? This something we used at the Cave, espeically during our testing cycles. I learned about post-activation potentiation or (P.A.P.) from Coach Travis Mash. This helped our athletes hit new PR’s on a regular basis. It helps prime the central nervous system for very heavy work. P.A.P. can be usedContinue reading “Going heavy to go lighter, but heavier than before with P.A.P.”

It’s a great day to get stronger. Here’s a couple of exercises to kick start your week: clock pushups tire pummeling Back when they had clocks with hands on them 12 o’clock was at the top. So that’s where we start the clock pushups. Do a rep there then hand walk sideways to 1 o’clockContinue reading “pushups & pummeling”

Just a quick thought at midweek. Did you ever wonder why so many people don’t train or why they quit quickly if the do start? It’s not that complicated really. Usually there is one reason: laziness Nowadays more than ever people are looking for the “hacks”, you know the shortcuts to getting in shape. SinceContinue reading “the long game vs. hacks”

It’s a great day to get stronger. One of my favorite “quick & dirty” workouts is: warmup with Mace Fit thick handle trap bar deadlifts strict pullups (sometimes I will do dips instead) finish with Mace Fit & pushups This takes about 30 minutes. Being able to lifts big weights is important, but being ableContinue reading “pullups, dips, & weights”