Category Archives: Uncategorized

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”

I bet you love to lift heavy stuff or swing heavy clubs, I sure do. You can develop a killer grip with heavy deadlifts, farmers walks, etc. A strong grip is essential to lifting heavy. Pavel Tsatsouline used to say “If you can’t hold it, you can’t lift it.” Heavy barbells, dumbbells and steel clubsContinue reading “Hand health tip”

Wow! I just got back from a whirlwind trip to New England. It was a great trip but training options were very limited. No barbells No kettlebells No mace & clubs So what can you do? Most hotels have some sort of fitness center. Sometimes they just have a machine and a treadmill. Other timesContinue reading “staying strong while traveling”

Sarasota  County has given us the final approval to use the park for fee-based Mace Fit classes. Thank the Lord! Let the steel-slinging officially begin.

We will be out of state visiting family next week. Classes will resume on June 10.