Please note, this exercise can be done with 1 or 2 clubs. The long cycle with double clubs is a fantastic exercise to build endurance or burn calories. Be sure to have a firm stance, knees slightly less than shoulder width to provide adequate clearance for the swinging club(s). Keep weight in the heels and rely on the hip snap (think jamming your belt buckle forward) to propel the clubs upward and past the ears under control. Precursor exercises to the long cycle are 1 or 2 hand front swings and 1 hand front strikes.
The ADEX Mace is the next evolution in mace training implements as it sports an easily adjustable, yet stable, housing body that allows it go from weights appropriate for an absolute beginner to the advanced athlete. As weight is added, the length increases as well which helps improve the feel of swings as your progress.
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Here is a simple workout that can be done with a Club or Club and Mace. ‘Anyhow’ means that there are no set/rep scheme – just get the total number done and either 1 or 2 handed, on the side or center Front Swings. I like to mix it up as the real benefactor is the posterior chain. Find out more at http://www.adexclub.com
‘Anyhow’ Club Front Swings 300 Reps @ 25lbs Men/17.5 Women
Long Cycle 3 Sets 15 Reps each arm @ 10lbs Men/7.5 Women
Redneck Press 3 Sets 8 Reps each arm @ 10lbs Men/7.5 Women
Long Cycle 5 Sets 20 Reps each arm 15lbs Men/10 Women
Cycle Press 5 Sets 15 Reps each arm 12.5lbs Men/7.5 Women
Long Cycle 3 Sets 10 Reps each arm 12.5lbs Men/10 Women
Cycle Press 3 Sets 8 Reps each arm 10lbs Men/7.5 Women
This video is about restoration clubwork and how to use clubs as a recovery tool after heavy upper body training. Follow along with this simple example that owner Don Giafardino performs the day after heavy competition mace training. This routine can also be used to recover from chest/shoulder/arm training, and also aids in the promotion of bilateral coordination.