Adex Original Adjustable Club

Adjustable Mace Trainer | Exercise Steel Clubs | Healthy Shoulders

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Switching It Up or Periodization

May 25, 2018 By D Giafardino

Today’s Workout is going to blow some minds! It’s that time again to switch up from the strength phase with all of the good eating and extra calories and get into that lean out phase focused on endurance. Say good bye to those heavy grinds and get yourself mentally prepared to go the distance. The Vintage Strength Games at The Olympia is 15 weeks away. This leaves a solid 2 months of endurance and leaning out. Get the rest of that winter flab off and get a fresh start going into the final training phase before the competition. This lean out phase will be tough but worth it. Use a weight that is challenging and do the exercises in groups of 10 or 20 changing arms when fatigued. Be sure to use a white board or poker chips to keep track of sets. Let’s go! Please share with someone who might be interested.

Warm Up
Jumping Jacks 10
Push Ups 6
Press Ups 6
Elbow Plank 30 secs
Side Plank 30 secs L+R
Back Bridge 30 seconds

Front Swings X 100

Beginner/Intermediate
Long Cycle Single Club X 100 each arm

Advanced
Inside Mills X 250 each arm

Filed Under: Workout Tagged With: adjustable mace, adjustable mace club, at work fitness, athlete, build muscle, club fitness at home, develop strength, fat loss, fitness, fitness at home, healthy shoulder exercise, Indian club exercise, mace and club training, over 40 fitness, physical therapy, steel mace fitness

Simple Club & Mace Workout

May 18, 2018 By D Giafardino

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

Conditioning;
‘Anyhow’ Club Front Swings 300 Reps @ 25lbs Men/17.5 Women

Beginner
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

Intermediate/Advanced Endurance
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

Intermediate/Advanced Restoration
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

Filed Under: Mace Training Tagged With: adjustable mace, adjustable mace club, at work fitness, athlete, build muscle, club fitness at home, develop strength, fat loss, fitness, fitness at home, healthy shoulder exercise, Indian club exercise, mace and club training, over 40 fitness, physical therapy, steel mace fitness

How to do Mace Ladders

May 3, 2018 By D Giafardino

This video is about What is Mace Ladder Training. Get your Macework dialed in with ladders. Begin with a light weight and build up to the heaviest weight you or the client can handle for multiple reps. Here, Donnie begins at 15 pounds for 10 reps and increases 5lbs for each set until reaching 45lbs and then again the 45lbs until it descends back to 15lbs in 5lb reductions. Being adjustable, Adex Maces are perfectly suited for ascending/descending mace and club work.

 

Basic Warm Up
5 Press Ups
5 Push Ups
1 Min Elbow Plank
30 Sec Side Plank – Each Side
1 Min Baby Pose
1 Min Downward Dog
30 Sec Back Bridge

All skill Levels
Begin with a light setting of 10 reps
and increase the weight, climbing each
the ladder, 2.5 or 5lbs until
a desired heavy weight can be performed
for 2 sets, then proceed back down the ladder.
Sample;
10X 10 reps
15 X 10 reps
20 X 10 reps
25 X 10 reps
30 X 10 reps
30 X 10 reps
25 X 10 reps
20 X 10 reps
15 X 10 reps
10 X 10 reps
Good Luck!

 

Filed Under: Club Work, Mace Training, Workout Tagged With: adjustable mace, adjustable mace club, at work fitness, athlete, build muscle, club fitness at home, develop strength, fat loss, fitness, fitness at home, healthy shoulder exercise, Indian club exercise, mace and club training, over 40 fitness, physical therapy, steel mace fitness

Tough But Simple Workout

April 24, 2018 By D Giafardino


Simple Club workout gone brutal! How to use steel clubs in a workout at home or the gym. Normally a transitional movement, Donnie shows how to take the Front Clean and turn it into a tough workout. Make sure to warm up by doing a couple of sets 8-10 reps with a lighter club before switching up your Adex Club or changing to a heavier weight. Donnie is using Adex Clubs set at 25lbs for the warm up and 35lbs for the working set. This workout is simple and builds skill not only for club training but also translates to Olympic Lifting, OCR strength, and GPP. Perform 2/3 sets for warmup of 8-10 reps then go heavier for 5/8 sets of 5 reps on each arm.

Basic Warm Up
5 Press Ups
5 Push Ups
1 Min Elbow Plank
30 Sec Side Plank – Each Side
1 Min Baby Pose
1 Min Downward Dog
30 Sec Back Bridge

All Skill Levels
3 Sets    8 – 10 Reps  Rx 17.5lbs M/ 12.5 F
8 Sets    5 – 8  Reps   Rx 25lbs M / 17.5 F

Advanced
100 Mace 360’s or 10-2’s Anyway

 

Filed Under: Workout Tagged With: adjustable mace, adjustable mace club, at work fitness, athlete, build muscle, club fitness at home, develop strength, fat loss, fitness, fitness at home, healthy shoulder exercise, Indian club exercise, mace and club training, over 40 fitness, physical therapy, steel mace fitness

The Forgotten Athletes

March 29, 2018 By D Giafardino

Athlete : a person who is trained in or is good at sports, games, or exercises that require physical skill and strength, as defined by Merriam Webster Dictionary


Occupational therapy has become a huge business in the U.S. due to injuries obtained on the job. The Bureau of Labor Statistics says:

‘Musculoskeletal disorders (MSDs) accounted for ‘Musculoskeletal disorders (MSDs) accounted for 33 percent of all injury and illness cases in 2013. Nursing assistants, laborers, freight, stock, and material movers incurred the highest number of MSD cases in 2013. MSD cases accounted for 53 percent of total cases that occurred to nursing assistants in 2013.’

There are hundreds of jobs that require physical strength, stamina, and motor skills. Construction laborers carry 80 pound bags of concrete across a job site. Cell tower climbers climb over 300 feet to get to their job. Lifeguards, nurses, security officers, irrigation techs, linemen, firefighters, the list goes on and on. This article is about these men and women, the forgotten athletes. The ones who use their bodies 40 plus hours a week to support their families. Because, somehow in the grand scheme of things they’ll blindly overlook the price that they pay with their bodies after years of hard, exhausting work, day in day out.

And to make matters worse the Center for Disease Control says;
‘The survey revealed that only 20.6 percent of people met the total recommended amounts of exercise — about 23 percent of all surveyed men and 18 percent of surveyed women. People most likely to exercise were between the ages of 18 and 24 (almost 31 percent of exercisers).’

 

A recent survey by Humana cited that ‘the fastest growing demographic in fitness’ is the 40 year old and above group. Get moving again. Click the Adex link below for more info

Take Action

Because only 20.6 percent exercise regularly, more people need to get involved with functional fitness. Weight training alone doesn’t provide enough for a worker’s lifestyle. Workers will benefit from functional fitness training. Workers who’s job requires physical abilities automatically puts that worker into the athlete category. Regular functional training would prevent many of those injuries that make up the 33%. Most of the time the injury occurred as a result due to poor range of motion, weakness, obesity, or an imbalance in the body. Having a job with healthcare is nice, not having to use it is even nicer.


Getting involved in fitness will increase job longevity, create a healthy attitude, and let’s face it, more attractive overall. Furthermore, your fitness may even be called upon one day to rescue a co-worker, so be ready. From my own experiences as a ‘hard working Joe’, getting hurt sucks and not being able to perform a task is even worse. Get into fitness my friends – your job as an athlete depends on it.

Filed Under: Uncategorized Tagged With: at work fitness, athlete, build muscle, develop strength, fat loss, fitness, mace and club training, over 40 fitness, physical therapy

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