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.
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.
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
Long Cycle Single Club X 100 each arm
Inside Mills X 250 each arm
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.