The Macebell Maniac Network by Jake Shannon

THE ORIGINAL. THE BEST. THE MACEBELL.

All Blog Posts (68)

Spartacus and the football world cup!

I remember watching the world cup 4 years ago and marvelling at the great feats of football players. It all seemed magical how after a gruelling run Italy were the winners....Well actually not so in THIS world cup; why because I have a clue now what's the basis of success at this game...just one word - conditioning. The amount of bodyweight exercises footballers do is phenomenal: mostly lower body....am learning more.. btw does anybody swing mace?



Edit..Maces would have…

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Added by sangos on July 2, 2010 at 5:00pm — No Comments

This routine SUCKS!

It sucks air, energy and fat!

Really, over the past 4 weeks, between this routine and watching my diet I have lost 18lbs and feel great. Ya' I'm still ugly but no amount of macebelling can fix that.



The routine consists of three alternating exercises each for an equal number on both sides.

1) Macebell 360s

2) 1-arm kettlebell swings

3) Alternating Front… Continue

Added by John Roche on June 21, 2010 at 9:30pm — 4 Comments

Training tips from India

TRAINING TIPS FROM INDIA

1. High rep baithaks (hindu squats) are a must for every trainee.Baithaks help ignite the survival chakra which is an energy opening.This chakra strengthens the will and transforms the individual.

2. The dand should be done everyday without exception.It strengthens the ligaments,tendons and ultimately your psyche.It gives a glow to your appearance and increases…

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Added by girish sarma on April 11, 2010 at 1:03am — 7 Comments

Swings of fire-simpleton swinging at its best

Swinging heavy things is fun.Not only that it makes you strong,well-conditioned yet resilient and in full control of the muscular energy you acquire.But sometimes people get carried away with variety.Variety may spice things up but it cannot make you stronger.Bruce Lee once said 'I fear the man who practices one kick 10,000 times rather than the man who practices 10,000 kicks once'.Indian wrestlers like The Great Gama were know to be on the same program throughout their careers.You get the… Continue

Added by girish sarma on January 15, 2010 at 11:00am — 3 Comments

question for Kevin Wilkse

Firsr of all thank you for allowing me to be a member. I know that I might be a little to old for this Macebell stuff but I guess I will be the old guy.



My question is for Kevin. I have watched most if not all of your videos on you tube. Is it my imagination or have you dropped some pounds since you moved to California. My reason for asking this is after 3 knee surgeries and being 80 to 100 pound to heavy is macebell training a good way to lose weight.



Thank… Continue

Added by Neal Scheider on December 29, 2009 at 7:44pm — No Comments

60lb macebell!!

I got my 60lb macebell today and that thing is a beast! I got 10 swings on it and ill post it soon!

Added by Ruben Perez on December 18, 2009 at 9:58pm — 2 Comments

Still progressing

Well after over sleeping today I managed to put together a pretty good workout in the afternoon. I must say I am not looking forward to winter this year. I have no place with enough room to swing my macebell, so unless I can secure a safe place it will be COLD training for me.

I pulled out a set of 60 and 40 today. It appears that increasing the reps in the first set while adjusting the second seems to be working for me.

Walking the Plank is coming along pretty well also.

Fun… Continue

Added by John Roche on August 10, 2009 at 7:41pm — 1 Comment

Getting Closer

360s are coming along famously!!

This morning after work I knocked out 100 reps in 2set. Now I will start increasing the number of reps in the first set and reduce the number in the second set.....

Ah heck, maybe I'll just increase the number of reps in the first and keep the second as close to the current 50 as possible, what's the worse thing that could happen. 150 reps in 2-sets, sounds like a plan.

I hope to post a video soon.

May the Lord bless you and your… Continue

Added by John Roche on August 9, 2009 at 12:15am — 1 Comment

What macebell exercises exist besides the fundamental ones needed for certification? Can more exercises from Persia or India be adapted? What about exercises normally associated with clubbells?

What macebell exercises exist besides the fundamental ones needed for certification? Can more exercises from Persia or India be adapted? What about exercises normally associated with clubbells? Continue

Added by Don Smith on August 6, 2009 at 2:02pm — 3 Comments

360s progression continues

Well serious 360s day three, knocked out 2 sets of 40 (20r/20l) and a final set of 20 (10r/10l). The last few reps of the second set of 40 were real kickers, but I was victorious!!!

I don't know if I stated this before but I LOVE THIS STUFF!



My current routine follows:

Monday & Friday:

360s with a targer of 100 reps anyway I can.

Walking the Plank & Walking the Bridge alternating every 30 seconds for 5 sets.

Grave Diggers… Continue

Added by John Roche on August 5, 2009 at 6:00pm — No Comments

Progression modified

Alright the heck with reducing rest intervals. Just swing the dang thang. I knocked out 2 sets of 30 (15r/15l) followed by 2 - 20s yesterday. It felt tremendous.
Walking the Bridge I handle pretty well, however Walking the Plank (Face Plants) I am growing to hate very quickly.
I am headed to Certification.
Have a great day & May the Lord bless you and your household
John Roche

Added by John Roche on August 4, 2009 at 11:51pm — 1 Comment

360s Progressive Training.

Today I started my 101 rep training in earnest. After only two days of macebell play I was able to knocked out 5 sets of 20 reps (10r/10l) with one minute rest interval between each.

Hopefully over the next few weeks those rest intervals will be reduced to 0. The method is one I have I've used in getting new kung fu students past the 5 and 10 minute marks in stance training as well as making 100 straight kick a possibility for them.

The target number, in this case 100 is broken down… Continue

Added by John Roche on July 31, 2009 at 6:00pm — No Comments

360 Progress

Well here it is day 2 and in spite of outragously sore abs I was able to pull 20 straight 360s in both directions.
I am already seeing how the Macebell can be used to enhance chin-na and shuia jiao training as well.
FUN, FUN, FUN!!!
I also managed to complete an entire Walk the Plank without face planting.
I WILL CERTIFY!!!

May the Lord bless you and your household.
John Roche

Added by John Roche on July 31, 2009 at 12:44am — No Comments

I'd like to see more discussions about the macebell and therapeutic exercise. Kettlebells and clubbells get this consideration, so why not the macebell? It's a big market, too. Don Smith

I'd like to see more discussions about the macebell and therapeutic exercise. Kettlebells and clubbells get this consideration, so why not the macebell? It's a big market, too.

Don Smith Continue

Added by Don Smith on July 29, 2009 at 3:45pm — 2 Comments

ME LIKE VERY MUCH!!!

I enjoy swinging kettlebells, Turkish get up with a sandbag is great "fun", but the MACEBELL. THAT'S WHERE IT'S AT!

My home-brewed Macebell's final weight after moisture gone and handle sealed 10.884KG... There will be a picture coming.

I darned neared killed myself with the first couple 360 attempts,,, 360 NOT - more like 25 and falling. You'd of thought years of Kettlebells and 23 years styling hair would have taught me, DON'T TRY TO GRAB FALLING OBJECTS!! oh… Continue

Added by John Roche on July 29, 2009 at 9:05am — No Comments

And so it begins

We after kettlebells, medicine balls, rucksacks, and sandbags it's time to play with a new 'toy'. Just watching some of the macebell swingers working has been enough to motivate and stoke.

Over this past weekend I constructed my first MB and it's been a bear to leave it alone while it cures, TIME IS UP!!! I built it with a focus on grip building so a 53" section of top steel tube filled with concrete, mounted in a #4 soccer ball bladder, also filled with concrete ought to do the trick.… Continue

Added by John Roche on July 29, 2009 at 4:00am — No Comments

Macebell and kettlebell afternoon Wednesday 7/22/09 session insights

On the afternoon of Wednesday the twenty second of July I found out that this week my off days would not be consecutive. I had been in my practice room most rolling on my heavy yoga mat positioning at the two extremes of the roll in various contortions when I realized that Sonnon's basic 6 degrees of freedom and clubbell basics should hold for the most part with the macebell. So far after receiving the bell I started to realize that I hadn't a clue what to really do to incrementally build up to… Continue

Added by Donovan Worland on July 24, 2009 at 1:03am — No Comments

mace bell handle length

Hey guys, whats up. I am brand new to mace bell swinging. I made my own to just to see if I liked it and so far I do. One question I have is are there any general handle lengths I should be going with? The one I made is 4 feet. Would 5 feet be better or is it better to lengthen a handle if a meet my goals with a certain weight rather than just adding more weight?

Added by Ken Hamilton on July 22, 2009 at 5:13pm — 1 Comment

Hello Everyone

Just thought I would say hi,



I happened across kevin's videos at Youtube one night and thought it looked fun. I have now put in an order for a Macebell with an Australian company. It is on pre-order so I have to wait four weeks until delivery. Unfortunately there appears to be no other source in the country. Also I just ordered the Macebell basic Training DVD from this site.



I can't wait to get started.



By the way, the only option was for a 15kg mace. It has a… Continue

Added by Anthony Sharah on July 7, 2009 at 1:52am — 5 Comments

Kayaks!

I did Kayaks for the first time yesterday - 3 sets of 15 reps. SWEET MOTHER OF SASQUATCH! That is one abdominal b***h-slap! An absolutely incredible exercise.

Like Josh Barnett says: "This thing lets you know what kind of shape you're in."

Added by Doug Morgan on June 26, 2009 at 6:44pm — 5 Comments

CUTTING EDGE ENGINEERING - OLD SCHOOL STRENGTH.

Blog Posts

visual of the 10 exercise test

Posted by matthew cascioli on December 16, 2013 at 11:40am

3000 Rep Fitness Challenge!

Posted by John Roche on April 29, 2012 at 12:05am — 1 Comment

Two Movement Total Body!

Posted by John Roche on April 7, 2012 at 10:50pm

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