Posts Tagged ‘how to’

It is an understatement to say the flood of information (and mis-information) on the Internet is very confusing.

There are some very credible training resources online which are often almost blotted out by hype and faddish nonsense.

Unconventional training is  not exempt from this any more than mainstream fitness.

The general public often falls prey to the flashy and unfounded promises of unscrupulous advertisers. They just know, and often are too lazy to do their “homework” to find the quality coaches & trainers.

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People sometimes group things together in an attempt to  simplify things.

Take for example  mace training.

Is mace flow like a mace completion at the Vintage Strength Games?

No, not at all. The only similarity is that they both use maces

It is important for people to know what they would like to learn and why.

Here’s another example.

Is a mace certification the same thing as a  macefit.com certification?

Once again, the answer is no.

A mace certification teaches the mace.

Macefit teaches a broader spectrum of training using different types of equipment.

Read more here

Our athletes use steel clubs and maces just about every day. Our program uses both.

Sometimes in our macefit.com classes and other times as a warm up for barbell training like you see here.

Don’t limit your thinking! Adding macefit.com to your existing training program can improve your performance overall.

 

general warm up (10 minutes)

Adex club long cycle swipes x 25 reps

Sanddune split squats x 10/10 reps

resistance band pause face pulls x 20 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

sandbag BTN good mornings x 15 reps

 

general warm up (10 minutes)

Adex club alternating 1 hand front swings x 40 reps

Adex club 1 hand side clean & lateral pull over x 10/10 reps

resistance band  vertical pull a parts x 50 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/6/5/4/3/2/1 reps

conditioning/accessory work (2 rounds)

dumbbell push press x 10/10 reps

elevated push ups x 20 reps

dumbbell pull overs x 10 reps

 

general warm up (10 minutes)

Sanddune power steps x 75 reps

Sanddune fist push ups x 15 reps

tin mans x 100 feet

tuck jumps x 15 reps

med ball chest passes x 10 reps

specific warm up (5 minutes)

high/low sled sprint set up and light practice

strength (20 minutes)

high/low sled sprint x 100 feet x 1/1/1/1/1

conditioning/accessory work (3 rounds)

Weighted sit ups x 10 reps

double dumbbell row x 10 reps