Using Ancient Strength Training Methods Episode # 29

This week’s episode features a conversation with Frank DiMeo. Frank owns the Cave Gym http://CaveStrong.net near Sarasota, Florida. He is an Underground Strength Coach level 2, Vintage Strength Coach, and MaceFit.com Coordinator. Frank explains why you might want to add extremely old school strength and conditioning implements like maces and clubs to your toolkit and how to get started. This episode also includes upcoming events, the question of the week, workout tip of the week, a book of the week, and of course some extra surprises.
Upcoming Events:
Be sure to sign up for the November 16th and 17th Hardstyle Kettlebell Certification and Strength Calisthenics Certification happening in Gaithersburg, Maryland. Master RKC and good friend of many years Michael Krivka will be teaching the HKC, and I’ll be teaching the SCC the next day. Level up your skills as a fitness professional or exercise enthusiast on one special weekend.
Fresh on the calendar at NCSystema.com: I’m leading an intensive and focused seminar on the kettlebell get-up here in Durham North Carolina on August the 10th! Taught by Adrienne Harvey, RKC Team Leader, Senior PCC Instructor, CK-FMS.
Spend a full afternoon focused on this incredible exercise. Beginners will learn great habits from the start. Intermediate and advanced kettlebell enthusiasts will dial in their form making every rep that much more effective.

Nearly every sport and human activity can be improved when we practice properly performed get-ups — with and without weight! This coordination, core, strength, shoulder stability, flexibility, and mobility powerhouse is useful for nearly everyone… but there’s a fairly steep learning curve. If you’ve tried to learn this powerful but oddly complex move from a book, video, or even in a group class and still feel lost, then this workshop is absolutely for you. Even “the experts” on social media are regularly sharing sub-par get-ups… and leaking strength!
I’ll show you how to avoid many common mistakes so that you can get the most out of your get-ups. We’re going to break it down so that you can practice this exercise safely and effectively in your own workouts and in the group sessions you might already be attending. You will also learn how the get-up and its component parts can be programmed as nearly infinite variations within workouts. The last hour will be dedicated to Q&A, practice, and of course individual problem solving.
Bring a water bottle and hand towel. Kettlebells will be provided. I will have new, in box Dragon Door kettlebells in various useful sizes available for purchase at the event (contact me if you would like to purchase one ahead of time and I will reserve it for you. Dragon Door 8kg, 12kg, 16kg, and 20kg kettlebells will be available: info@giryagirl.com )
Event Tuition: $50 Visit NCSystema.com click the schedule tab then the seminars and special events section on the drop down. Or visit the show nows from this episode for the direct link: http://www.ncsystema.com/events/2019/8/10/kettlebell-get-up-intensive-seminar
Also visit NCSystema.com for local classes in Strength and conditioning with me, or Systema, self defense, and other specialized topics with Systema HQ certified instructors here in Durham, NC. They’re always adding awesome workshops and events to their calendar so check it out now.
Question of the Week!
Question of the week – is Convict Conditioning ok for women?
Absolutely! It’s mindboggling how often this question comes up, but I guess with all of the masculine words and marketing it may be confusing… especially compared to what normally is marketed to women in terms of fitness. Don’t get me started, I just can’t be bothered with that stuff. Anyway, the real power of Convict Conditioning and by extension the Progressive Calisthenics Workshops like the PCC and SCC which are based on Convict Conditioning and also designed by the legendarily mysterious Paul “Coach” Wade, is that they literally will work for anyon