So you’ve seen people swinging kettlebells and maces. You’re interested and maybe want to dabble, but you also don’t want to go so deep that you lose all your hard earned muscle. What if I told you, I know how you can stay jacked or even gain muscle while delving into the world of functional fitness?<\/p>\n
Below you will find a 3-week cycle you can run using just a few basic pieces of equipment.<\/p>\n
This program can have so many variations and so many focuses depending on how you structure it. In this article we are going to focus on building muscle and strength while learning the basics of maces and kettlebells.<\/p>\n
The base movement of the mace is the ‘360’ or ’10-and-2′. That’s where you are taking the mace over the head and to the side, letting it swing behind you, and finishing back in front. The 10-and-2 is the same but you alternate sides rather than continuing to circle in the same direction. For instructions on that hit me up or just do some Youtube searching. It takes some time, but you will get the hang of it quicker than you think. The secondary movements are less technical: The Ballistic Curl and the Uppercut.<\/p>\n
For kettlebells we are going to use 2 Handed Swings, 1 Handed Swings, and the Clean or Snatch. Again, Youtube is your friend here if you are unfamiliar.<\/p>\n
*you can just go adjustable with Ironmaster products and go to town with a much smaller footprint<\/i><\/p>\nHere’s what a week of training could look like:<\/h2>\n
Day 1 – Upper Body Focus<\/b><\/h3>\n
Optional Superset on Bench and Rows<\/b><\/p>\n
Bench Press<\/b>
\nWork up to a 12 Rep Max
\n2 Sets of 12 at 90% of your 10 Rep Max Weight<\/p>\n
Single Arm DB Rows<\/b>
\nWork up to a 12 Rep Max
\n2 Sets of 12 at 90% of your 10 Rep Max Weight<\/p>\n
Mace 360<\/b>
\n3-5 Sets of 10-15 Reps per Side<\/p>\n
Mace Ballistic Curls<\/b>
\n3-5 Sets of 10-15 Reps per Side<\/p>\nDay 2<\/b><\/h3>\n
Optional Supersets on Squats and Swings<\/b><\/p>\n
Barbell or Goblet Squats<\/b>
\n(Learn Goblet Squats:\u00a0https:\/\/www.youtube.com\/watch?v=2LnkzQ7paAc&list=PLz-x0Ci0-a…<\/a>)
\nWork up to a 10 Rep Max
\n2 Sets of 10 at 90% of your 10 Rep Max Weight<\/p>\n