Posts Tagged ‘Adex exercise club workouts’

received_10207742930948208Don Giafardino and Lisa Hamburg drove from Deerfield Beach Florida to the Cave to do our first workshop on training with his excellent Adex clubs and maces.

This was a huge turning point in our training, to say the least!

I knew in my gut that this was something would be huge; back then I said it would be the next wave of fitness.

Don has done three workshops for us and I have soaked up his training like a sponge, and practiced like crazy over the past two years.

I was eventually certified through Vintage Strength Training as an Adex Mace & Club Coach. Now it is only fitting to launch our during this time, which is focused on helping other coaches/trainers start their own Adex mace & club programs.

Huge thanks to Don Giafardino for taking a chance on us two years ago!







These will only be available for people who train at the Cave, for now.

I plan on making more for people who would like to order one.


Looking back over the last months I was blessed to hit a new PR on my deadlift which was 10 1/2lb over my previous one.

I had been plateaued for quite a while; then  I went to Ed Coan’s Powerlifting Seminar and with his coaching on the mental aspect of lifting, I broke through.

At 66 years young, I pulled more than twice my bodyweight. However, compared to what the really strong lifters do, it pales in comparison. That doesn’t matter to me though, because they don’t live in my skin, I do.

Needless to say, I was thrilled to hit 405lb!

Something else happened this past week during our quarterly strength/work capacity tests

  • I tested with 285lb which was  ten pounds more than my last test (note:  we use 70% of our 1RM and lift it for max reps in ten minutes)
  • I  also got three more reps this time with 33 reps total
  • the last test looked like this 275 x 30=8,250lb
  • my most recent test looked like this 285 x 33=9,404lb
  • that was an increase of 1,155lb

Here’s the funny thing, though, I hadn’t done a lot of heavy deadlifts in the last few months. I did sub-max lifts pretty often; but I did quite a bit of  sled work plus quite a bit of work with my Adex club and mace.

non-gym training from Frank DiMeo on Vimeo.

The sled work usually lasted about 30 minutes each time, with emphasis on pulling forward, backward, and laterally. I know this added to my work capacity on my tests.

Also the work I did with clubs and maces really strengthened my grip, wrists, and forearms. My grip didn’t fail during the tests.

This is what worked for me; whether other people will get similar results is up to them.

Each person is different and will progress at their own pace.

We are really psyched to be adding exercise club and mace training to our schedule!

Exercise clubs and maces work your body very differently from barbells, dumbbells, etc.

These classes will be on Tuesdays and Thursdays 6:30-7:00pm