Posts Tagged ‘cardio without running’


 

Most people train only in linear movements, but life doesn’t always move in a straight line.

Being Mace Fit means you have better mobility,  coordination, midline stability, rhythm, strength, and endurance in all planes of movement.

Mace Fit is a name I use to cover all our centrifugal strength training with maces or clubs. It’s just easier to remember.

Are you Mace Fit?

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace grave diggers x 15/15 reps

recline rope climbs x 5

Adex club mills x 30 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 (2 rounds)

kettlebell pull overs with isometric leg lift x 10 reps

elevated push ups x 15 reps

weighted step ups x 20 reps

 

 

general warm up (10 minutes)

elevated push ups x 20 reps

jumping jacks x 50 reps

inch worms x 50 feet

leg lifts x 20 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (3 rounds)

one round = sled push x 100 feet + famers walk 100 feet

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

kettlebell helicopters x 20 reps

Neuro-grip plank x max. hold time x 1

Attacking the ropes http://coachfrankdimeo.com/DewussifiedTraining/ from Frank DiMeo on Vimeo.