The 2H Gama Cast is one of the best shoulder strength builders ever used in fitness. This exercise will not only build solid, well defined shoulders but also develops and strengthens problematic Rotator Cuff muscles. Rotator Cuff or SITS muscles are the subscapularis, infraspinatus, teres minor, and supraspinatus. This exercise is to be done slowly and robotically to reap it’s benefits. It’s also a perfect match for athletes or trainees who use maces and want to build up to bigger weights for their 360s and 10-2s. Be sure to train both sides.
Whether you are a seasoned veteran of Rotational Power Training or a complete newb, add these principles into your training for better gains.
One of the biggest issues when training with clubs and maces is trying to jump into a heavier weight without knowing what you’re doing. Sure it is cool to do a 360 or an Inside Mill with a weight that makes others gasp but it isn’t worth it if you’re doing it wrong.
A good way to progress to quality full compound exercises such as a mill or a 10 to 2 is by beginning with (or reverting back to) the base fundamental exercises. These include Side Swings to Side Cleans, Side Strikes, and Front Swings to Cleans for clubs. With a mace, practice Tip Tip Drill, Pulling the Carpet Out, and Reverse Pendulums or 9-3s. Base exercises give the trainee practice in balancing, catching, and a more controlled movement of the tool.
If you already have good compound exercises, you can always make them a bit better by practicing regressive drills. Regressive drills are the same as the base exercises but used to ‘tighten up’ a portion of an established compound exercise by isolating it. Think of it in the way that a powerlifter would train in their sticking point during an exercise. Isolate that portion of the movement, go a bit lighter than you’re used to, now perform reps in that small area. One of the most notorious areas for an inside mill to become a dangerous flail is upon the transition of the Side Swing to Clean into the Side Strike position. That area identifies many trainees with weak wrists. The cure for that is in the description of the mistake itself, by performing both Side Strikes and Side Swings into Side Cleans. Take the time to learn the base exercise moves that comprise the compound exercises.
Step 1) The second tip is to train with a long term goal and breaking down that time of training into smaller sections with specific purposes. This is another borrowed weight training principle called periodization. Let’s use a mace competition that will be held a year from today as a scenario. The idea is to swing the heaviest mace for a particular exercise for 5 minutes in the 10 to 2. The first 6 to 10 weeks of training would be to establish a solid, non stop 6 minute swing with no chance of getting no repped by the judges – so the bulk of the training should include proper training for form, i.e; proper depth in the ‘catch’, hands passing deep when the mace is in the rear position, and recovering from wobbly swings. You are training for 6 minutes instead of the event’s 5 minutes to have gas in the tank, trust me on this one. Once the form is established, practice those excellent 6 minute sets a few (3 – 8) times in each training session, remembering not to begin training at full weight capacity. The job at hand is to move a fairly challenging weight for the allotted time while maintaining great form. Again, practicing for what the judges will be looking for. It is important to keep a detailed journal of this training for progress to base future workouts on the weights and times done during the first rounds.
Step 2) The next 6 – 10 week portion of the periodization training should focus on building strength by adding weight to the swing. Practice progressions/regressions with heavier weights for 5 to 8 reps, using timed rests between sets. These will build strength, and since they’re not compound movements, the opportunity to develop poor technique is greatly reduced Think like a powerlifter trying to get a bigger a bench press. Finish up these workouts with a 6 minute set using the weight you finished your first portion of the periodization scheme. Periodization also works to build patience.
Step 3) The last periodization portion would have you doing the work to build endurance. Begin with a lighter mace than what was used for the first portion of training. Set a clock and start counting reps. The idea is to get to a weight that is closer to what was used during the power phase of training. Try to swing the mace or club non-stop for the set time. Each time you train, set the time cap longer and longer. Try to get in 2 sets per workout. A minute is a long time and it’s an easy way to remember what was done in prior workouts. Keep in mind, this is like jogging but for the upper body. Your times may get near 15 or more minutes by the time you’ve finished this portion of the training program. Go back to step 1 and go through all 3 steps again, but be sure to progress by adding more weight or reps to the original when appropriate.
3. Rest, Recuperation, Nutrition;
This is the big one! Rest is another important factor in athletic performance. get 6 – 8 hours of good sleep a night. Try to calm down before bedtime, and let go of the stresses of the day. Take supplements that agree with your body and lifestyle which could help you get more rest. Nap if you feel the need to. It’s during sleep when our bodies recharge and regenerate. Give it time to do it’s job!
When was the last time you had gotten a massage, gone to a float tank, or sat in a spa? Take the time to treat yourself from all the hard work you put your body through. It feels good and it will help your body to recover much faster. Recovering faster means more work can be done. More work being done means hitting your goals faster.
Establish a sound nutritional program. The information is out there to do your own meal plans or consult a professional. Either way, good things won’t happen if you put poor performing foods in your body. Eat clean, minimally processed foods, and try to prepare as much as possible in your own kitchen. It isn’t hard to cook, so make friends with that stove and stop using it as a planter.
There you have it.
In this video we breakdown the One Hand Side Swing. Once you are comfortable with the 2 Handed Side Swing, try to do it 1 handed.
The One Hand Side Swing (1HSS) is an important component when doing complete rotational exercises such as 1H Mills and 1H Hammer Swings as it is the bottom of these exercises. 1HSS builds the strength and timing for hip drive to move heavier clubs upward. This lateral hip drive also translates over into mace training for more power when doing 360’s and 10 to 2’s. Many people lack adequate lateral hip control, mobility, and stability.
Steel mace and steel club endurance and cardio work is easy to do. To begin, choose 2 exercises that are big muscle movers such as squats, front swings, 360’s, or 2 hand mills. Lighten up the load so that performing one of those exercises for 50 reps is obtainable. Now, go for it! As soon as you get to 50, change the exercise, preferably without resting (rest if needed) to the next exercise for a count of 50 reps. If more exercises are need to increase variety or specific areas need to be trained, add those in. Beginners should try to move continuously for 10 minutes, advanced try for 30 minutes. Fire breathers set your timers at 45 minutes. This is a great time to focus on good form and better those patterns. Be sure to have plenty of water nearby.
Steel club and maces offer an alternative for those who have issues with running or who just don’t like to. Many trainees who don’t have the ability to run can get in the necessary endurance work with steel club or steel maces. This is a welcome alternative for many because, if need be, the upper body can be isolated to stay away from injuries with the legs.
This opens up a whole new area for those with the inability to train their legs due to physical issues. Another benefit is the constant moving of the arms overhead when training upper body dominant exercises to increase the challenge for the trainee. Add to that goodness the fact that Adex Clubs & Maces Adjust to have the best weight choice for the user!
Why are Adex Steel Club & Steel Maces adjustable?
Perform strip set, ladder, drop set, and pyramid style, etc workouts using just one Adex Club or Mace! All of the Adex products adjust in small 2.5lb increments. We have found this be more user friendly than 5lb jumps that fixed steel club or mace sets offer. This feature will allow the user to train both for strength and cardio using just one tool. Simply change the weight and change the tempo of your training. Adex Products are Made In America. Patent 10166428. Adex is a Registered ® Trademark.
In this video Owner Don Giafardino demonstrates a workout using the ADEX Adjustable Steel Club. There are seven exercises and Don shows you how to adjust the steel club between exercises.
Why Are Adex Clubs & Maces Adjustable?
Perform strip set, ladder, drop set, pyramid style, etc workouts using just one Adex Club or Mace! All of the Adex steel club and maces adjust in small 2.5lb increments. We have found this to be more user friendly than 5lb jumps that fixed clubs and mace sets offer. This feature will allow the user to train both for strength and cardio using just one tool. Simply change the weight and change the tempo of your training. Adex Products are Made In America. Patent 10166428. Adex is a Registered ® Trademark.
1. Front Swing
2. Front Strike
3. Side Strike
4. One Hand Halo
5. Push Angle Press
6. Rear Elbow Raise