by D Giafardino | Apr 9, 2018 | Club Work
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....
by D Giafardino | Mar 22, 2018 | Club Work
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...
by D Giafardino | Mar 7, 2018 | Club Work, Mace Training
Get Your Smash On! This killer Total Body WorkOut will get you Strong and Lean Doing Mace 10-2’s, 2 Hand Front Swings, and 2 Hand Halos. Donnie takes you through a few reps of his typical heavy workout. He is using an Adex Mace w/Ad-On Kit adjusted to 37.5lbs...
by D Giafardino | Mar 5, 2018 | Club Work
Donnie shows how to use an Overload principle for club training. Here he takes the 1 H Halo or Shield Cast and uses it to train for a mace 10-2 competition – this exercise mimics the 10-2 movement but with one hand and with the club to build untiring strength...
by D Giafardino | Mar 2, 2018 | Club Work
This workout is in a continuation of the Gama Cast Workout series aimed at building and strengthening the shoulders, core, lats, and arms. If you’ve been following the Gama Cast Workout since the beginning, you may feel the need to switch it up from the heavy...
by D Giafardino | Feb 27, 2018 | Club Work
The 2H Mill can be used by itself or broken up into it’s individual Progressive/Regressive Components, the 2H Side Swing + the 2H Crossbody Clean + The WoodChopper. If you are working on trying to get a 2H Mill, perform those exercises individually until...
