The Cave

I was recently on a Zoom call with our Mace Fit coaches and I shared something I don’t usually talk about with people outside of my family.

It was well received and I was encouraged to share it publicly.

So here we go.

On June 5, 2018 I was in an ambulance heading for the Emergency Room & Cardiac Unit.

My heartbeat was crazy,my pulse way very high, and it wouldn’t come down.

They ran me through a battery of heart tests and several cardiologists were callled in.

No one could figure out what had happened.

They shot me with some kind of drug that dropped my heart rate extremely low.

I was hooked up to a several types of monitors.

They wheeled into a room and told me to try to get some sleep.

I guess they thought I couldn’t see the monitors, but I could.

My heart rate was dropping.

When my heart rate reached a dangerously low level an alarm would go off.

I knew I might go to be with the Lord that night, knowing this could be the end.

I prayed to God that if He wanted to take from this life I was ready, but I asked Him not to make my precious wife a widow.

My prayer was answered.

Come to find out I had a genetic heart problem that had not been previously diagnosed.

The cardiologists said with my clean lifestyle, plenty of exercise, healthy eating, and good sleep habits that this never sould have happened.

Now I found out I also had major blood pressure problems.

The readings would shoot up to around 200/100 which could bring on a stroke or cerebral hemorrhage.

For the next three weeks or so these episodes kicked in repeatedly.

My wonderful wife was there by my side through it all.

I knew I could still die at any moment. Needless to say I prayed a lot!

When I went home I had updated my will right away.

The doctors said they wanted me to exercise, and at first that was only doing short walks in shaded areas.

I did end up in the ER again on Dec. 21, 2018 with the same problems, but not as severe as the first time.

Many things changed for me.

I had lost almost all my strength, but I knew the Lord was with me.

Gradually I was able to do a few reps of bodyweight squats, some light work with bands, and some Mace Fit.

The things I did to get strong with barbells now were out of the question.

No more holding my breath to create intra-abdominal pressure

No more 1 RM lifts

More extended time under tension

No more explosive lifts

Any of these could put me back in the ER or the morgue.

The absolute best type of training I could safely do was Mace Fit.

Here I could get my cardio and build strength safely.

The breathing was rhythmic in the exercises.

This has been my main type of training ever since. The cool thing is I can still do pullups,

dips, and can do some light deadlifts with out the old breathing technique.

Yes, I am entirely sold on Mace Fit.

I know how it helped me come back to a healthy life again.

God has been so good to me!

Unless you have been at the point of death, knowing the end could be in a matter of hours, minutes , or even seconds

this email might not be something you can relate to.

I hope you never have to find out firsthand.

Coach D

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 gives any reasonably healthy person the opportunity to do Mace Fit.

The feedback I have gotten on the manual has been very positive.

Grab your copy here

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, doing things when there’s not enough room, or when you can’t get a good grip, or you’re way off balance.

For instance, doing a deadlift with 200lb is not that hard for most people.

Compare that to picking up a 200lb sandbag.

Huge difference!

Look at doing a seated chest press on a machine compared to doing a standing chest press with two steel clubs.

Let’s say you are repping 100lb on the machine.

Now stand up and press two 20lb steel clubs to full extension parallel to the ground.

It’s less than half the weight but it feels twice as hard.

Even with two 10lb steel clubs it’s deceptively hard.

Just a few things to think about today,

Coach D

​

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—

1) kneel down holding a weight with both hands

2) stand back up without using your hands or putting the weight down

You can use any kind of weight for this, like a pair of kettlebells or dumbbells held in the rack position.

A sandbag held in the Zercher position is good for this too.

My favorite is a steel mace held down by the pommel with the heavy end up.

All of these are challenging.

Do 20 reps for a warmup or finisher.

Go get ’em,

Coach D

​

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 sideways to 1 o’clock for your next rep.

Keep your feet at the center of the clock the whole time.

Once you get all the way around the clock to your starting place go back around the other way

doing a pushup at each hour position.

Nect get a big heavy tire and stand it up vertically.

Have a training partner get on the other side from you.

While he gives you good resistance, push hard with your right hand to rotate the tire in place.

Do your left hand next, then keep alternating.

You will have to fight your way through each rep.

Do 20 reps, then have the other person go.

Each of you go through 3 times

Anything else you do after that is dessert.

Coach D

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 used for different exercises, so here’s an example of how we used it

for back squats.

​

1) work up to a heavy single 90%-95% of 1 RM

2) select your target weight for a new PR

3) make it a weight you haven’t hit in the past

4) add 20-30lb to the bar beyond that weight

5) get under the bar and unrack it (do not walk it out)

6) hold it for 10 seconds

7) rack the bar

8) pull off the extra 20-30lb (have your buddies do that if they are there)

9) wait about 60 seconds

10) now go hit your new PR

This works very well.

Now you know,

Coach D

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’clock for your next rep.

Keep your feet at the center of the clock the whole time.

Once you get all the way around the clock to your starting place go back around the other way

doing a pushup at each hour position.

Nect get a big heavy tire and stand it up vertically.

Have a training partner get on the other side from you.

While he gives you good resistance, push hard with your right hand to rotate the tire in place.

Do your left hand next, then keep alternating.

You will have to fight your way through each rep.

Do 20 reps, then have the other person go.

Each of you go through 3 times

Anything else you do after that is dessert.

Coach D

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.

Since you are reading this today I know you are not lazy.

Truth be told, there are no hacks.

The results follow the work.

No work = no results

Your body changes when you give it a reason to.

Whether you train in Strongman, Powerlifting, Mace Fit or any form of strength training

you have to be in it for the long game.

The next step in the long game is now.

Take that step and keep going!

Coach D