Posts Tagged ‘coaching’

Rik Brown is my mentor and is a  member of the leadership team of

Credible, experienced instructors are like gold.

In a world full of self-appointed experts, phony fitness gurus, and Internet cowards with big mouths; it is good to know that there are actually good solid coaches, trainers, & instructors out there too.

I learned decades ago, in my early classical martial arts days, that humility and respect were vital in having the opportunity to learn from seasoned, high-ranking instructors.

Though my focus of training is no longer martial arts, humility and respect are still very important.

Remember, the best instructors don’t need you, you need them.

When I was blessed to find several excellent coaches back in 2004, I learned everything I could from each of them as often as I could. I still learn from those same coaches and have sought out several more.

Don’t jump around trying to find the someone who has the lowest prices, remember you will get what you pay for.

Good instructors have invested thousands of dollars to learn what they know now.

You are not entitled to it for free or quickly!


SteelClub_MaceTrainingFinalAs of this week, all our steel club and mace classes are now 5:30-6:00pm

see our full schedule here

Plus we are starting private one-on-one steel club & mace classes, call 941-228-8341 for details


general warm up (10 minutes)

clock push ups x twice around the clock

bear crawls x 100 feet

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

keg carry set up and practice

strength (20 minutes)

keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

clamp curls x 10 reps

French press x 10 reps



general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace barbarian walking lunges x 100 feet

windshield wipers x 20 reps

Power Wheel hand walks x 50 feet

specific warm up (5 minutes)

bench press/farmers walk set up and light practice

strength (4 rounds)

bench press x  3 reps

followed immediately by farmers walk x 50 feet

conditioning/accessory work (2 rounds)

Adex club front cleans x 20 reps

Adex mace “10-to-2” x 20 competition reps

after the mace & club work is done do this

pinch grip isometric plate hold x max. time

general warm up (10 minutes)

Adex club inside mills x 20/20

Adex club outside mills x 20/20 reps

tuck jumps x 10 reps

sandbag shouldering x 10/10 reps

resistance sumo high pulls x 20 reps

specific warm up (5 minutes)

tire flips and lateral keg loading set up and light practice

strength (4 rounds)

tire flips x 5

lateral keg loading x 10 reps

conditioning/accessory work (2 rounds)

sledge hammer strikes x 30 reps

elevated front plank x max hold time (Note–on your elbows)