steel mace fitness Archives - Page 3 of 10 - Adex Original Adjustable Club

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!

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

Mill Workout 4 9 18

April 9, 2018 By D Giafardino

Donnie takes you through a lighter weight workout focusing on developing better form for Inside Mills. Beginners are recommended to do the Progression Portion then perform 5 Sets of 5 Reps of both Inside and Outside Mills focusing on movement pattern building. Intermediate and Advanced do the 100 Reps of both Inside and Outside Mills “anyway” until done.

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

Beginner Workout
5 X 10 Side Swings (SS)
5 X 10 SS to Side Cleans
5 X 10 Side Strikes
5 X 10 Front Strikes
Rest 5 Minutes
5 X 5 Outside Mills
5 X 5 Inside Mills

Int/Advanced Workout
5 X 10 Side Swings (SS)
5 X 10 SS to Side Cleans
5 X 10 Side Strikes
5 X 10 Front Strikes
Rest 5 Minutes
100 Outside Mills
100 Inside Mills

Adex Clubwork Video #5 | 2 Hand Gama

March 26, 2018 By T Valencia

Learn to do this highly beneficial shoulder exercise. This is one of the best shoulder movements that anyone who strength trains and every athlete should perform in their routines. Free up clunky achy shoulders and move again. Practice this move with a degree of care making certain that the elbows are in the correct positions. Note that the Elbow the Club is Behind is pointing Forward, and the Opposite elbow points out to the side until the transfer behind the back, then the elbow position reverses. Keep everything square and robotic in the exercise movement. Super Strength Builder.

Adex Club workout 3 22 18

March 22, 2018 By D Giafardino

Keeping in Theme with the Original Gama Cast Workout, we are still building strength, power, and some size in the shoulder area. Take note of the new exercise introduced here, the Twist Front Swing. Use the rotational power from your shoulders to swing the club upward. Watch video above for the movement.

Basic Calisthenic 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

Beginner/Intermediate Workout
1 Hand Front Strikes 4X12 each side
1 Hand Side Swings to Clean 4X12 each side
1 Hand Side Strikes 4X12 each side
Gama Halo 4X8 each side

Advanced
1 Hand Halos 4 X 12 each side
1 Hand Mills 4 X 12 each side
Twist Fr Swings 4 X 15 each side
Gama Halo 4 X 12 each side

Finish Strong Conditioning
Anyway Possible (any rep scheme that adds up to 50)
Rx Men 20lbs/Women 15lbs
50 1 Hand Alternate Front Swings

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