macefit training #66

general warm up (10 minutes)

2 hand front swings x 30 reps

2 hand side swings x 30 reps

barbarian pull overs x 25 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 7/7-7/7-7/7-7/7 reps

conditioning/accessory work (3 rounds)

seated (on the floor) lateral pull overs x 10/10 reps

dead stop side swings x 10/10 reps

 

Mace Fit is built on basics

One of my favorite sayings is “Nothing fancy, just results”. That is how we train at the Cave and we do get ongoing, measurable results. All of our athletes are tested every 3 months to make they are progressing.

Without a solid foundation of basics you have nothing to build on. That is true of any and all types of physical training.

I taught and practiced  martial arts for many years, the basics were drilled into us, over and over again. The basics have  never let us down.

More intricate and complex movements would be learned only after a person had quite a bot of experience.

The same goes for Mace Fit, a solid foundation of basics must be built first!

 

 

 

macefit training #65

general warm up (10 minutes)

Americanas x 30 reps

2 hand standing figure 8’s x 20 reps

figure 8’s to hold x 30 reps

specific warm up (5 minutes)

grave digger forward lunges set up and light practice

strength (20 minutes)

grave digger forward lunges x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (3 rounds)

Adex mace bull whips x 10/10 reps

double Adex club isometric front hold x maximum time

 

macefit training #64

general warm up (10 minutes)

Americanas x 40 reps

standing figure 8’s x 20/20 reps

1 hand halos x 15/15 reps

specific warm up (5 minutes)

360’s squat set up and light practice

strength (20 minutes)

360’s squat x 10-10-10-10 reps

conditioning/accessory work (2 rounds)

double club front cleans x 15 reps

drumming x 20 reps

Mace Fit interview on Steel Mace Warrior podcast

Huge thanks to Victoria Islas for inviting me to be on her podcast show! She’s doing big things in the mace world!

The “night shift” Mace Fit training

 

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macefit training #63

general warm up (10 minutes)

alternating 1 hand front swings x 40 reps

barbarian walking lunges x 100 feet

2 hand mills x 30 reps

specific warm up (5 minutes)

side strikes set up and light practice

strength (20  minutes)

side strikes x 12/12-10/10-8/8-6/6 reps

conditioning/accessory work (2 rounds)

upper cut presses x 10/10 reps

Vintage swings x 15/15 reps

Stand-alone versus hybrid classes

As the interest in mace & club training continues to skyrocket, hybrid or mixed classes are popping up all over. I am glad to see people interested in this type of training. Anything that helps  fight the obesity epidemic is good in my opinion.

When mixing training modalities, the focus on building a solid foundation in mace & club training is broken. Trainers never really learn solid basics and  how to program a class just using maces & clubs on a long term basis.

At Mace Fit we strive for excellence and mastery in our training, knowing that will not happen quickly or without solid basics. . Mace Fit is  built on basics, first and foremost.

Just think for a minute on other types of training that focus on excellence, like Olympic Weightlifting and Powerlifting. They do not include things that break the focus on achieving mastery in their sport.

Mace Fit is the same way, we train with maces and clubs, period, nothing else.

  • no Battling Ropes
  • no kettlebells
  • no sandbags
  • no bodyweight exercises

For the sake of clarification, those other exercises are great and we use them in our other classes.

Once a coach has learned to program and run a sustainable Mace Fit class, they are welcome to run hybrid classes if they choose to, but not in place of “stand alone” foundational basics classes.

We are purists about Mace Fit. We will stay focused that way as we continue to expand our training program across the USA and the world.

People  with the same focus will be part of our growing team of Certified Mace Fit Coaches and Certified Licensed Affiliates.

Private certifications are available for Law Enforcement, First Responders, & Military

Our last  public certification for 2018 is Sept. 22-23; however, we will be offering private certifications for Law Enforcement, First Responders, & Military.

For more information contact the Mace Fit Coordinator, Frank DiMeo

at  (941)228-8341 or cavestrongnation@gmail.com