**
general warm up (10 minutes)
rear walking lunges x 100 feet
resistance band pull a parts x 100 reps
rotation push ups x 20 reps
Adex club pull overs x 30 reps
tuck jumps x 15 reps
specific warm up (5 minutes)
hand over hand sled pulls set up and light practice
strength (20 minutes)
hand over hand sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (1 round)
1 arm Grinder Kord recline rows** x 5/5 reps
**CrossCore-style
recline bar rows x 15 reps
No one gets strong by accident!
If you don’t want to lift heavy, don’t come in.
First time doing three minutes of “10-to-2” with my Adex mace
As part of our “Steel drums, steel clubs, & maces” summer party we will hold an unofficial competition with our Adex maces & clubs.
There will be two events, one with each type of implement.
Keep practicing!
This will help everyone work up a good appetite for all the jerk chicken and other great food from Audrey’s Jamaican that will be served.
Eat heartily and enjoy the live Reggae music. After all, we are on the Gulf of Mexico and near the Carribean. Just 15 minutes from beautiful Siesta Key Beach. Enjoy a little island-style relaxation!
A measured amount of confidence is a good thing but an over-sized ego is not.
It takes a lot of maturity and wisdom, along with a solid work ethic to make progress over the long haul.
If you are training alongside someone who can pull 100lb more than you, that doesn’t automatically mean you should be able to do it or that you are entitled to that level of strength at this time.
You just haven’t earned it yet.
When you have put in the same amount of work as that person, you will be a lot closer to doing similar things. However, he still might always out lift you so just deal with it.
Trying to duplicate a superior lifter’s accomplishments when you haven’t “paid your dues” is a sure way to get injured. Be humble enough to be coached and consistently work hard on what he tells you.
I heard it said a while ago, “That when all else fails, do what your coach told you to do in the first place.”
It’s not rocket science:
Don’t waste your time looking for shortcuts, there aren’t any.
More details will be posted soon!
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
Every quarter we have our strength & work capacity tests Currently there are 5 barbell tests and 2 bodyweight tests.
As a coach, I analyze all the results for each person individually and for the entire group.
This gives me a clear picture of what problem areas we need to work on for the next three months and how to adjust our program design.
If there is the same problem affecting all the people we test, then the coach (me) needs to do a better job overall and address that issue for the whole group.
If there is a problem with one person in a particular area, then I will tailor specific training for that person to bring up that weak spot.
This help me improve my coaching and it helps them make more progress. I hear Coach Rik Brown talk about that same thing almost every week during his online mace coaching program. He says we help him become a better coach.
I heed his advice!
Monday & Friday
at 5:30pm
Tues., Wed., & Thurs.
at 10:00am
Get a discount on Adex clubs & maces by using the code fd-1 at checkout right here
Never confuse “working out” with training. Working out or exercising is often to just experience the moment.
Training is focused on progressively working towards specific goals by adjusting certain variables.
If you just want to just breathe hard, sweat a lot, and flop on the floor when it’s over then this is not for you.
However, if you want to get stronger over weeks, months, and years read on.
You must have good program design and keep a training journal or log book.
Sets, reps, frequency, intensity, volume, etc. all need to be planned out and tracked
There must also be a way to test your progress periodically and compare results. 
This can be achieved through regular competitions or testing at your home gym.
Either way, the results must be measured in some way. This will require a lot more discipline, but that’s how people get strong. It is worth it!
The Cave 