general warmup (15 minutes)
kettlebell walking swings x 100 feet
traveling broad jumps x 100 feet
kettlebell seated twists x 20 reps
strict pullups x 8 reps
dislocates x 10 reps
specific warmup (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
barbell good mornings x 12 reps
weighted sit ups x 10 reps
double dumbbell squat cleans x 8 reps
If you’ve never been to a live Strongman competition, you are missing out!
We are blessed and psyched to help sponsor this great local event again.
Every year we ge to meet some of the strongest and most fit people around,
plus we get to watch all the grueling events up close.
Many people stop by and get their hands on our Adex equipment for the very first time.
They are surprised to see how heavy the maces and clubs feel.
(We will have our new 100lb Hercules steel club there too)
They ask about our Mace Fit® training.
Some have even gotten certified as Mace Fit® coaches afterwards.
Also they can enter our drawing for free Adex equipment.
I respect Strongman training because it covers so many aspects of strength & fitness.
The competitors are rugged and insanely strong.
Mace Fit® is perfect for joint and shoulder health for heavy lifters.
The Tampa Bay Strongman Classic is Oct. 29-30 at Valor Fitness in Seminole, FL.
Come by our booth, okay?
Coach D (941)228-8341
One dimensional thinking is basically dogma.
It means “this is how we’ve always done it.”
This is true in training and in life.
Getting in a rut is never helpful.
Gen. James “Mad Dog” Mattis said, “Dogma is the last refuge of the unimginative.”
Sometimes you just feel it in your gut that there has to be a better way.
Yet, people are very resistant to change, even a change for the better.
So they settle back in to their familiar, boring routine and never really progress.
On the other hand, some people go way overboard on changes and end up getting injured.
Here’s the thing.
A strong foundation of basics is absolutely necessary.
I don’t care if you’re playing a saxopohone or lifting heavy weights.
The same thing applies.
Basics get results and results are never boring.
Beyond the basics some change is helpful.
Don’t get sucked in to the quagmire of one dimensional thinking.
Conditioning and accessory work can make the difference.
Look at how Louie Simmons trains his lifters at Westside Barbell.
They all have solid squats, deadlifts, and bech presses, but they spend most of their time working on special exercises.
Mace Fit® is very similar.
All our athletes are good at 300’s, 360’s, and mills but we spend much time on special exercises which we refer to as conditioning/accessory work.
So don’t be afraid of change, just don’t go beserk and change so much you have nothing good left to work with.
Out for now,
Coach D (941)228-8341
general warmup (15 minutes)
flutter kicks x 150 reps
clock pushups x twice around the clock
barbarian knee walkups x 20 reps
Sanddune jumps x 12 reps
specific warmup (5 minutes)
push press set up and light practice
strength (20 minutes)
push presses x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
weighted calf raises x 20 reps
Iron Boot squat & knee raises x 20 reps
dumbbell Ahrens x 10 reps
general warmup (15 minutes)
1 hand farmer walk x 200 feet
inch worms x 50 feet
chimp walks x 50 feet
1 legged hops x 100 feet
45 to 90 degree leg lifts x 20 reps
specific warmup (5 minutes)
set up supersets & practice
strength (7 supersets)
1 superset = strict pullups x 3 reps + dips x 3 reps
conditioning/accessory work (2 rounds)
isometric bear hug keg hold x 45 seconds
pause supermans x 15 reps
general warmup (15 minutes)
resistance band pull a parts x 120 reps
medicine ball chest pass x 10 reps
strict pullups x 7 reps
double kettlebell rack squats x 10 reps
specific warmup (5 minutes)
set up and light practice
strength (3 rounds)
one round=triple tire flip & rear drag x 1 rep + floor press x 5 reps + Atlas stone lifts x 2 reps
conditioning/accessory work (2 rounds)
recline rope climb x 3 reps
Power Wheel rollouts x 10 reps
wrist roller x 7 reps
general warmup (15 minutes)
resistance band pull a parts x 100 reps
floor press x 12 reps
supine helicopters x 15/15 reps
double club front raise lunges x 100 feet
specific warmup (5 minutes)
frame carry set up and light practice
strength (5 rounds)
heavy frame carry x 50 feet
conditioning/accessory work (1 round)
standing kettlebell Russian flys x 5 reps
leg extensions x 15 reps
resistance band 1 legged hamstring curls x 20/20 reps
weighted situps x 10 reps
general warmup (15 minutes)
long cycles x 40 reps
inch worms x 50 feet
tin mans x 100 feet
Sanddune jumps x 12 reps
specific warmup (5 minutes)
lateral sled pulls set up and light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 4 rounds
conditioning/accessory work (2 rounds)
weighted calf raises x 20 reps
Bulgarian split squats x 10/10 reps
The Cave 