fitness at home Archives - Adex Original Adjustable Club

Club & Mace Workout #7 | Benchmark Training

July 6, 2018 By D Giafardino

Switching Gears and heading back into the Heavier Club and Mace Training. The workouts will have Numbered Titles to make easy reference to them. These next few weeks of workouts are going to be a combination of heavy, more complete body workouts with some new adaptations to keep the mind/body connection.

You can Perform This Workout with Single or Double Clubs. Follow along beginning with Today’s Club and Mace Training. Stay Safe – Be sure to keep good posture, shoulders pressed downward toward the rear pockets, and use a weight that is challenging yet still allowing for good form. Be sure your training area is clear and free of anything including other people and pets.

Train hard. Train Smart. This is a timed workout and can be used as a benchmark to test progress throughout the year – we will discuss this in a future workout blog post and why it is imperative to use consistent metrics when tracking athletic ability.

Please share these workouts with your friends or clients. Thanks!

Red – Everyone Follows
Orange – Beginners
Blue – Advanced

Equipment Needed;
1 or 2 clubs Matched Weight 20lbs Rx Adv/Int Men 12.5lbs Adv/Int Women
Mace 20lbs Adv/Int Men 15lbs Adv/Int Women

See the Exercises Here;

Front Swing

Front Swing to Clean

Rear Pendulum

Long Cycle

360 Mace

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

Beginners
10 Front Swings Single or Double Clubs
10 Front Swing to Cleans Single or Double Clubs
10 Mace Rear Pendulum Swings
Done for 5 Rounds Time Cap of 15 Minutes

Intermediate/Advanced
10 Double Front Swings Rx Weight Men@ 20lbs Women @12.5lbs
10 Double Long Cycle
20 360’s Rx Mace Weight Men @ 20lbs Women @ 15lbs
Done for 6 Rounds Time Cap 19 MInutes

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

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

What’s Better? Fixed Clubs & Maces Vs. Adjustable Clubs & Maces

May 14, 2018 By D Giafardino

Bottom line is that if you want to get good at mace and club training, you need a variety of different weight clubs or maces. There are no two ways about it. Developing the basic patterns that progress into complex movements requires practice, patience, and different weight clubs to build skill and strength. Once those patterns are built they can be tweaked through regressive drills using lighter and heavier clubs and maces.

There are two mistakes beginners make when getting into rotational training. More often than not, first time club and mace enthusiasts buy the wrong weight to start off with. Handling a 20 pound dumbbell isn’t the same as handling a 20 pound club. The next common mistake is if they can handle the weight, they are locked into a small area by this weight, never progressing beyond the few moves they’ve learned. Both of these issues will result in boredom or frustration and their new club will be banished to the corner to collect dust.

Quality made sets of clubs or maces carry a hefty price tag which isn’t noticed when ordering them individually. Also, all of the available manufactured clubs and maces graduate in 5 pound increments. This is a weight jump that hinders many enthusiasts, especially when trying to ‘dial in’ an exercise. The upside to owning multiple, expensive clubs and maces is more than two people can train at once. This is okay for some pro gyms, but revert back to having the correct weight scenario mentioned above for each user and options grow slim.

Since 2013, ADEX Adjustable Exercise Clubs® and Maces have been the premier adjustable exercise club in the fitness industry. ADEX (stands for ADjustable EXercise – “Ad*Ex”) offers a smart, long term economical choice over sets of multiple clubs for both professional trainers and fitness enthusiasts. The original ADEX Club had 6 settings and saved the consumer on initial cost and shipping. The ADEX Club was designed to not only feel proper when swung, but also to fit in a US Postal Service Large Flat Rate (US Only) box to offer the buyer a tremendous savings over shipping individual clubs ($25 insured anywhere in the US)(Please note that ADEX Maces and Arcs are sent by FedEx Ground).

This initial success spurred ADEX Club to do better. While the original design was was widely accepted by fitness professionals and enthusiasts alike, some slight but important changes appeared in 2015 – the change from the Martini glass handle shape to the current ’smoother’ design allows the users to grip the barrel better. More importantly, the addition of the ’split weights’ eased graduating up to the next weight from a hefty 5 pound jump to a more friendly 2.5 pound increase and allows the user make a smoother, on point transition. Consequently, the two ’split weights’ replaced a 5 pound weight and upped the ADEX Club 4 more weight settings bringing the weight selection to 10 different settings – keep that in mind when shopping for clubs.

Club and Mace Training is fun and healthy, builds serious strength and mobility, and can be blended into any fitness routine. ADEX Clubs and Maces extend the fun and excitement so that any user of any age always has the correct weight for any rotational power exercise. The ADEX Clubs, Maces, and the mid-range Arc™ all share the same proprietary weight system and the handles can be interchanged. All ADEX products, including the Ad-On Kit™ are all steel and made in the US by local craftspeople in Deerfield Beach, Fl. Add ADEX Clubs to your workout and feel the difference.

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!

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