December 7, 2021

Testimonial from Fire Captain, Fred Mohr

Fred is one of our Certified Mace Fit Level 2 Coaches as well as a career Firefighter. He also runs the Steel Mace Nation Podcast.  Here’s […]
January 16, 2022

Mace Fit training #539

general warmup (15 minutes) 1 hand mace swing & catch x 12/12 reps 2 hand front pull over lunges x 100 feet Russian front raises x […]
January 10, 2022

Mace Fit training #538

general warmup (15 minutes) alternating front swings x 30 reps arc figure 8’s to hold x 30 reps seated 2 hand twists x 30 reps BTN […]
January 7, 2022

Mace Fit training #537

general warmup (15 minutes) standing 2 hand Russian flys x 5 reps Gama casts x 12/12 reps mace launch & catch x 15 reps cross body […]
December 29, 2021

Mace Fit training #533

general warmup (15 minutes) 2 hand front swings x 50 reps arc 2 hand front pull over lunges x 100 feet 2 hand standing helicopters x […]
November 14, 2021

Mace Fit training of the day #514

general warmup (15 minutes) supine helicopters x 15/15 reps barbarian rear walking lunges x 50 feet barbarian walking lunges x 50 feet horizontal mace strikes x […]
October 29, 2021

Mace Fit training of the day #507

general warmup (15 minutes) windshield wiper squats x 20 reps uppercut front lunges x 12/12 reps hand to hand toss x 20 reps battering rams x […]
September 29, 2021

Mace Fit training #495

general warmup (15 minutes) barbarian rear walking lunges x 50 feet barbarian walking lunges x 50 feet BTN stretch x 60 seconds x 1/1/1/1 double club […]
September 25, 2021

Don’t neglect your accessory work

Part 4 of the Mace Fit® training template is conditioning/accesory work. These exercises are very iomportant. Don’t skip them. They will enhance your overall strength and […]
September 9, 2021

Getting in the work after work

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)  
September 5, 2021

Mace Fit-Hard Labor Day- training #485

general warmup (15 minutes) double club pause front cleans x 15 reps 2 hand pause side cleans x 20 reps inside helicopters x 10/10 reps outside […]
July 16, 2021

Mace Fit training #464

general warmup (15 minutes) alternating front swings x 40 reps 1 hand Americanas x 20/20 reps barbarian rear lunges x 12/12 reps BTN stretch x 90 […]
June 14, 2021

Mace Fit training #451

general warmup (15 minutes) 2 hand standing figure 8’s x 20 reps 2 hand wood choppers x 15/15 reps long cycle rear lunges x 20 reps […]