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The Encyclopedia of Modern Mace Lifting Volume 1 by Greg Walsh
Prep, Strengthen, and Condition Your Body for Peak Performance with a Unique Program That Requires Only One Simple Tool. The Mace. Featuring The Head of The Wolf Brigade, Greg Walsh
- Greg Walsh runs the Wolf Brigade Gym in Rochester, NY and he's an expert when it comes to the use of mace training to achieve peak physical condition
- Mace lifting has far reaching benefits and lends itself perfectly to multiple S&C applications as well as complementing martial arts training like no other form of fitness
- Learn the foundations of modern mace training and swinging with an experienced trainer guiding you every step of the way
- Master multiple mace lifts, complexes, and accessory exercises that will increase all areas of your fitness and provide you with a challenging new way to achieve incredible results
Course Content
Volume 1
CHAPTER TITLE
START TIME
| Intro | 0 |
| Talking points. Transferable concepts | 0:52 |
| Relative weight | 2:05 |
| Tenets | 2:54 |
| Diagnostic | 3:47 |
| Diagnostics. Halo + extension ‘Answer the phone”. Mace tricep extension | 4:29 |
| Diagnostics | 6:35 |
| Swings. Front pendulum | 7:36 |
| Back pendulum | 9:18 |
| Back pendulum + pull over | 10:33 |
| 360 | 12:45 |
| 10/2 | 14:22 |
| Close-quarters mace 360 | 16:31 |
| SWINGS Troubleshooting | 17:41 |
| Lifts. Good morning | 22:34 |
| Shovel | 24:02 |
| Short shovel | 25:31 |
| Overhead press | 27:25 |
| Front press | 28:35 |
| Squats and lunges | 30:02 |
| Lunge | 31:47 |
| Curls | 33:12 |
| LIFTS Troubleshooting | 35:07 |
Volume 2
CHAPTER TITLE
START TIME
| Complexes. Curl + press | 0 |
| Shovel + press | 1:38 |
| Front pendulum+extension | 2:35 |
| 360 + extension | 3:58 |
| 10/2+360 | 5:07 |
| Complexes Troubleshooting | 6:20 |
| Accessories and adaptations. Back pendulum +extension | 11:48 |
| “Power pendulum”. 10/2 pendulum | 13:17 |
| Off-angle squats | 15:03 |
| Accessories Troubleshooting | 16:38 |
| Novelties | 20:47 |
| Hand to hand switches | 22:26 |
| Varial | 23:30 |
| Varial+360 | 24:42 |
| Pendulum shove | 25:45 |
| Full pendulum | 26:48 |
| One arm 360 | 27:52 |
Volume 3
CHAPTER TITLE
START TIME
| Bonus. GYAOTG overview | 0 |
| Elevator sit up | 1:07 |
| Elevator sit up w/equipment | 2:48 |
| Elevator sit up w/CMB | 4:18 |
| Elevator sit up w/mace | 5:14 |
| With the belt | 6:19 |
| Rocking chair | 7:15 |
| Rocking chair with pop | 12:40 |
| Hip-up | 13:18 |
| Ankle pick | 14:17 |
| Grapple and get up | 15:48 |
| 360 sit up | 16:43 |
| Hollow position complexes | 17:48 |
| Hollow positions complexes V2 | 19:08 |
| Closing notes | 20:27 |
| Definitive Mace 360 Tutorial, V.2 | 22:07 |
| Mace Lifting for Strength Training | 39:42 |
| Mace curl - Reasons, positions, and variations | 1:16:46 |
| Outro | 1:23:01 |