Archive for the ‘unconventional training’ Category

general warm up (10 minutes)

bear crawls x 100 feet

grave digger rear lunges x 10/10 reps

windshield wipers x 30 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + famers walk x 50 feet

conditioning/accessory work (2 rounds)

1 hand keg carry x 100 feet

Zercher sandbag cleans x 15 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

Sanddune jumps x 10 reps

Neuro Grip push ups x 10 reps

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 12 reps

Power Wheel rollouts x 12 reps

sledge hammer strikes x 12/12 reps

general warm up (10 minutes)

double club front swings x 50 reps

mountain climbers x 100 reps

leg lifts x 25 reps

specific warm up (5 minutes)

close grip grappler rows 7 Strongman log push press set up and light practice

strength (4 rounds)

one round=close grip grappler rows x 8 reps + Strongman log push press x 4 reps

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 8 reps

seated rope pull ups x 4 reps

weighted Sanddune push ups x 8 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band suitcase deadlifts x 20 reps

kettlebell goblet squats x 10 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 6-6-6-6-6 reps

conditioning/accessory work (1 round)

nightmares x 10 reps

pause bat wing rows x 10 reps

weighted sit ups x 10 reps

pinch grip isometric plate holds x max. time

 

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

resistance band suitcase deadlifts x 20 reps

resistance band archer pulls x 20/20 reps

specific warm up (5 minutes)

lateral loading** set up and light practice

strength (20 minutes)

lateral loading** x 10/10-8/8-6/6-4/4 reps

**Use a keg, stone, or heavy sand bag as needed

conditioning/accessory work (3 rounds)

Adex club side clean/lateral pull over x 10/10 reps

Zercher sandbag cleans x 10 reps

 

general warm up (10 minutes)

rotation push ups x 25 reps

resistance band pull a parts x 75 reps

recline rope climbs x 3

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8 reps

conditioning/accessory work (2 rounds)

Adex club dead stop side swings x 10/10 reps

hollow rocks x 15 reps

pause supermans x 15 reps

 

 

Many people say that want change, but few are willing to change themselves.

Usually people want changes in the laws or the culture. It is common for people to want those things, because those things involve other people changing, not themselves.

People fear change–

  • change involves being uncomfortable
  • change may cause others to mock you
  • change is solitary and few people can stand alone
  • change might involve loss
  • change requires your thinking for yourself
  • change requires discipline
  • change doesn’t happen overnight
  • change isn’t easy

However, rewards often follow the risk.

For example, when my buddy Don Giafardino drove several hours to come to the Cave and do an introductory Adex mace & club workshop for free he was taking sizeable risk.

 

There was no guarantee things would go well or be productive.

His efforts planted “the seed” for the development of our Mace Fit program.

He took a chance on us, and we are thankful he did!

The Mace Fit movement is growing daily

I am glad Donnie wasn’t afraid to take the risk.