general warm up (10 minutes)
Battling Ropes x 100 waves
inch worms x 50 feet
tin mans x 100 feet
Adex mace 360’s x 30 reps
specific warm up (5 minutes)
bear hug keg carry set up and light practice
strength (3 rounds)
bear hug keg carry x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
resistance band straight arm push downs x 20 reps
Woodall curls x 10/10 reps
general warm up (10 minutes)
Adex club inside mills x 20/20 reps
kettlebell figure 8’s x 50 reps
clock push ups x twice around the clock
windshield wipers x 20 reps
specific warm up (5 minutes)
sandbag complex set up and light practice
strength (3 rounds)
one round=Zercher cleans x 10 reps + BTN squat/push press x 10 reps
conditioning/accessory work (2 rounds)
one round = Sanddune sprint x 10 seconds + Sanddune push ups x 10 x 3
We are psyched to make this our official logo for our macefit.com training!
general warm up (10 minutes)
Americanas x 50 reps
resistance band archer pulls x 30/30 reps
rotation push ups x 20 reps
hollow rocks x 15 reps
specific warm up (5 minutes)
Power Wheel hand walks set up and short practice
strength (20 minutes)
Power Wheel hand walks x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
Russian kettlebell helicopters x 20 reps
Russian kettlebell flys x 5/5 reps
general warm up (10 minutes)
mountain climbers x 100 reps
jumping jacks x 50 reps
Adex mace swings x 15/15 reps
Adex mace cross over swings
Adex club mills x 30 reps
specific warm up (5 minutes)
Grinder Kord complex set up and practice
strength (20 minutes)
Grinder Kord complex, one round =10 reps each of I/Y/T/A
conditioning/accessory work (2 rounds)
Grinder Kord overhead pulls** x 15 reps
(**use a sit-back position with torso inclined forward
to keep the handles over your head)
wide grip recline bar rows x 15 reps
general warm up (10 minutes)
Sanddune power steps x 100 reps
Adex club front swings x 50 reps
Zercher sandbag squats x 25 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
sled push x 200 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Adex mace 360’s x 30 reps
recline rope climbs x 5
Credible, experienced instructors are like gold.
In a world full of self-appointed experts, phony fitness gurus, and Internet cowards with big mouths; it is good to know that there are actually good solid coaches, trainers, & instructors out there too.
I learned decades ago, in my early classical martial arts days, that humility and respect were vital in having the opportunity to learn from seasoned, high-ranking instructors.
Though my focus of training is no longer martial arts, humility and respect are still very important.
Remember, the best instructors don’t need you, you need them.
When I was blessed to find several excellent coaches back in 2004, I learned everything I could from each of them as often as I could. I still learn from those same coaches and have sought out several more.
Don’t jump around trying to find the someone who has the lowest prices, remember you will get what you pay for.
Good instructors have invested thousands of dollars to learn what they know now.
You are not entitled to it for free or quickly!
Digging deep and making it happen!
We are really psyched to let you know about our new website, macefit.com
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.
Go to macefit.com and sign up to follow our blog via e-mail!
Note–All classes will be used for testing Jan. 1-12 except for the
6:30am steel club & mace classes
general warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 50 reps
Adex club long cycle swipes x25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press set up and light practice
bench press test
specific warm up (5 minutes)
deadlift set up and light practice
deadlift test
The Cave 