Mace Fit

Strength & Conditioning
Coach
Frank DiMeo

This course is for fitness enthusiasts who want to roundout their overall athleticism and performance.

Heavy lifters can improve their shoulder health, tendon strength, grip strength, and range of motion.

Combat athletes can improve their strength without jumping to a higher weight class.

Anyone who plays a racket sport or uses a bat can improve their rotational strength and ability to decelerate safely.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$25
Get Building Strength With Steel Maces & Clubs
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Get strong without getting bulky
Strength is vital to all aspects of life, but you don't have to get huge to be strong
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Stronger & better conditioned
This course is for experienced athletes who want to roundout their overall athleticism and performance. Heavy lifters can improve their shoulder health, tendon strength, grip strength, and range of motion. Combat athletes can improve their strength without jumping to a higher weight class. Anyone who plays a racket sport or uses a bat can improve their rotational strength.
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Strength, cardio, mindfulness & health
Maces and clubs have been used by athletes & warriors for thousands of years. They have stood the test of time because they get results. They can be used as stand-alone workouts are to enhance your current training program. Maces and clubs are a welcome break from boring workouts. You get a stronger core, bettter mind-body connectivity, resilient connective tissue, & better coordination
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Stay in the game longer, less injuries
Make your body more resilient. Move well from even compromised body positions, high low, and in between. Improve range of motion. Get better balance. Faster reversal speed. Strengthen muscles & tendons in ways that barbells and machines can't. Improve grip strength. Build incredible rotational strength, plus the ability to decelarate more safely.
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Effective workouts in 45 minutes
Train for 45 minutes a day, three times a week with maces and clubs . Improve your cardio and strength without spending hours at the gym.
Features
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I am here for you
Feel free to contact me with any questions you have. You can text me at (941)228-8341 or email me at info@macefit.com
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Programming 3 days per week
Watch real people actually doing the workouts, without a bunch of editing and nonsense. If training doesn't work in real life, it just doesn't work
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Mindfulness through movement
Our multi-facted exercises will help develop a calm, clear mind. Many movements are circular in nature and involve shifting body positions.
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Delivered through TrainHeroic
Train from home, at a beach, park, or gym. Minimal equipment is needed to get great workouts all from an app.
Equipment
Recommended
Reocmmended equipment: two Adex adjustable clubs &one Adex adjustable maceRequired equipment: two  clubs & one mace (any brand)
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

2 hand front swings

1 x 20 @ 50

B

2 hand side swings

1 x 20 @ 50 lb

C

Barbarian lateral lunges

1 x 15 @ 20

D

Behind the neck stretch

4 x 1:00

E

Barbarian squats

5 x 25 @ 5

F

offset front pullovers

6 x 25 @ 4

G

Donnie G's

2 x 10 @ 15

H

cross body swings

2 x 10 @ 15

Tuesday
Week 1 Day 3

A

figure 8 to hold

1 x 10 @ 30

B

standing figure 8's

1 x 10 @ 30

C

long cycles

1 x 5 @ 30

D

2 hand pause front cleans

6 x 30 @ 4

E

double club/mace chest press

3 x 10

F

2 hand wood choppers

2 x 10 @ 20

G

1 hand Americanas

2 x 5 @ 15

Thursday
Week 1 Day 5

A

inside mills

2 x 5 @ 15

B

outside mills

2 x 5 @ 15

C

Barbarian knee walkups

1 x 15 @ 20

D

grave diggers

6 x 35 @ 3

E

Tappers

6 x 25 @ 3

F

paddling

2 x 10 @ 20

G

Bullwhips

2 x 5 @ 12

Coach
More from Mace Fit
coach-avatar Frank DiMeo

FAQs
I am not going to compete in anything, is this still for me?
Yes, this type of training can help you in many aspects of everyday life. It can keep you healthier and improve longevity.
I lift heavy several days a week, is this for me?
Definitely, this can help your shoulders stay healthier, improve your grip strength, and refresh your joints.
Can this training help me in an emergency situation?
Yes, many times people end up in very compromised body positions in those situations. The ability to still move with strength at those times is very important.
How wide spread is mace & club training?
Mace and club training is practiced on every continent around the world.
How long has mace & club training been around?
About 3,000 years
Can I get hurt doing this?
As with any sport or form of training that is a possibility. The chances you gettin hurt doing this are very slim. Always contact me if you need clarification any any of the exercises. You can text me at (941)228-8341 or email me at info@macefit.com.

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