Strength & Conditioning: Mike Eves, Week 3, Day 5
EDITOR'S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike's approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements. Read more about Mike at his website, Kick Ass Fitness UK.
Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.
I’m a great believer in training every day. The human body is not supposed to be sedative. Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however - doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.
Week 3 – Introducing Indian Clubs and the Mace
In week 3 we’ll introduce a couple of fitness implements that have been used for thousands of years: Indian clubs and the mace. Indian club swinging is an exercise method based on the swinging of wooden clubs of various weights and sizes. Benefits include:
- Enhanced balance and flexibility
- Increased coordination, timing and skill
- Improved posture
Their use has been known to treat and restore the shoulder from injuries, common with lifting weights and martial arts. Their use also has a strong mind and body connection, and the natural rhythm of club swinging can be used as a form of meditation or relaxation.
The Mace, also known as the Gada, is a highly challenging skill that can take some mastering, but with practice you will learn rapidly. Like with all things stick with the basic exercises as these are the best. Using the mace will give you a total body workout, especially during the challenge of limited time. The Mace also acts as a great finisher to your workouts.
Week 3, Day 5
Mobility warm up
10 swings left and right, 10 cleans left and right. Repeat once more.
Kettlebell bell heavy swing and bodyweight combo
Alternate between the following for time:
- Kettlebell heavy swings (or double KB swings or double KB cleans), 20 reps down to 2 (20, 18, 16 , 14 etc.)
- Hindu push-ups 10 reps down to 1 (10, 9, 8, 7 etc.)
Mace 10 to 2s – 20 reps down to 2 (20, 18, 16, 14 etc.)
Yoga poses and Indian clubs