As a Physical Therapist Assistant and CrossFit Coach, Gym Owner, and Competitive Athlete, I've learned a lot about how to strengthen, mobilize, and recover and put it all together in a cool and unique training system called the MACE | Method.
My name is Dustin Thibodeaux, known as "Coach Thibs." I'm a former athlete myself playing college baseball at Pearl River Community College.
There's a big gap in proper rehabilitation, training, and recovery that limit and hold back athletes in their prime, and also former athletes as they stop playing sport and lose all physical capabilities.
My mission with the Mace | Method is to show, teach, and train you how to adopt a this new method of training, recovering, and performing at your highest level with longevity in your sport and continued on for life.
"Once An Athlete, Always An Athlete"
That's what I believe and that's what I'll be showing and teaching you on this channel! 💪
True life. I hit 40 and woke up one day feeling like I had aged 20 additional years. If there is one piece of advice, I could give to my 20-year-old self is to very aware of how much stress all that heavy lifting is taking on your joints. You don’t realize it until you start to get older and suddenly it will hit you out of left field. Mobility exercises and doing exercises that work various planes of motion are so crucial to just being able to function throughout your day.
Well said! It's was fun to lift heavy and go hard in the gym in my teens and 20's, but my 30 year old body couldn't take it anymore. And that's when this mobility training came in to save my body.
I am 71yrs old. And started swinging the mace and heavy clubs this past January. I had shoulder surgery two years ago and traditional weight training wasn’t helping with my mobility. I now swing a 20# mace 100 rotations every morning. 50 to the right, 50 left. I warm up with a single arm 5# Indian club 60 reps, a 10# club 40 reps, and finish with an 18# club 40 reps, inside and outside throwing patterns. My shoulders haven’t felt this good in decades. I finish my workout with a series pull-ups, push-ups and kettlebell swings. All before heading off to work. I will be adding 5# to the mace this month. My goal is to swing a 35# mace non stop, alternating directions for ten minutes non stop. I am 6’ tall and weigh 195#.
Wow! I’m genuinely inspired by your story. At 71, you're not just maintaining, you're still getting stronger and improving your mobility-swinging mace and clubs like a real man! It’s amazing to hear how the combination of mace training and club work has brought back mobility to your shoulders after surgery. My dad rehabbed both his shoulder replacements with clubs and maces as well. You’re proof that age is just a number when you’re willing to put in the work and prioritize your health. Proud to have you as part of the community, and I can’t wait to hear when you hit that 100 mark with the 25# mace! Respect, my friend! 💪
@@MACEMethod Today will be my first day with 25# mace. It is HEAVY! A word of warning - you better have a strong core if you are going to try the heavy mace! Probably going to start at 40-50 reps.
So I swung the 25# mace this morning. After all my single arm work, I started with 50 reps of what you call 360’s with my 20# club. I know it as shield cast. Then 25 reps each direction with the 25# mace. The 20# is easy, but the 25# gassed me. And I can feel it from top to bottom tonight! We’ll see how I feel tomorrow. Been a gym rat most of my life and this is the best training method I have ever found. Wish I had discovered it years ago.
I am 5’11, 200lb. Calisthenic background. Mostly dips, muscleups, pull ups… what is the recommended weight for my first mace. Many thanks! Great content hermanoo!!!!
10lb mace is the way to go. I'd say spend at least 3 months with the 10lb before going up to a 15lb. This will be a great addition to your training 💪😎👌
I do a morning routine, of Set#1 25 push ups, 25 sit ups, 25 alternating 360s to Reverse Lunge. Set #2 25 push ups, 25 sit ups, 25 Alternating 360s to Squats. Set #3 25 push ups, 25 Sit ups, 25 360s left, 25 360s right. Set #4 25 push ups, 25 sit ups, 25 single arm steel club 360 left, 25 single arm steel club 360s right. Its a great way to start the day
I have lumbar and cervical osteoarthritis, stenosis. Would single arm mace training be better? I do both arms but I feel it kinda aggrivates my issues or maybe need time to adjust?
Single arm mace work would probably work better for you because of the limitations. A lighter Steel Mace around 7 or 5 lbs would work good or even some 10 or 5 lbs steel clubs would do good as well! Best of luck and way to be proactive despite those obstacles!
If you have neck problems, the 360 might not be the best thing to start with until you could build strength and range of motion in your shoulders. Also form and technique is foremost important to ensure you're performing the movement correctly and safe.
A 7 lb mace might be a good place to start, I'm not sure on your current strength, range of motion, or posture. But working on overall mobility and body weight strength like push-ups and pull-ups.
Very happy I found ya channel! Whats funny is, i only seen one other video, and just asked on that one, can I used a sledgehammer as was a little cheaper than the mace... then see this video lol 😅 🫡
Love your videos! Can I do these movements with a sledgehammer. . Was going to purchase one from a workout site, and just cheaper for me at the moment than a mace....
Ya I like the mace cause it can be more of a full body or works several parts. I got a concept 2 rower cause it’s good cardio if I want or endurance but it works several parts of the body at home. I did cross fit at college and loved the gym, but there’s not a close one where I live so I try to workout at home. I think especially after the rona a lot of people had to start working out at home and maybe kept that practice.
I am just starting, but went out and bought a 10lb sledgehammer. I dont have alot of cash so i do what i can. Your instructions are more than most give. Thank you for your video i how tonsee and learn more from you.
@@Andrious777 I live on an island in the Caribbean so importing would be xtremely costly, so, 4" pvc pipe, cement and 1"aluminium pipe for handle +1"end cap to avoid slippage and "presto" = home made mace/gada,....along with some short clubs from 3" pvc, all weighing from 7lbs to 20lbs
Wow.. I just tried it. Feels so good on my body. And I did it with my wife also. Thank you for sharing. I'm 32 n my wife is 26. And finally I found a suitable excercise for my wife.
Used to be in really good shape when I was in my 20s and early 30s. Now, at 41 with a 6 month old, I can vouch for how incredibly important mobility and flexibility is. As I’ve started to have minor health issues and feeling my body start to break down, having a kid has been a massive wake up call for me to start taking my fitness and eating habits serious. And I’ve fallen in love with the steel clubs and steel mace. They’ve been an excellent compliment to my kettlebells
Thanks for sharing Derek, sounds like you're on the right path now, very similar to my journey. You and your kid will be thankful for having the wake up call. 💪😎🤙 Glad to have you here and thanks fornthe comments brother!
This is perfect. As a 41 year-old who used to be in very good shape and now has to keep up with a six month old, I need a training method that will be efficient and help me not be the dad that can’t keep up with their kids at the playground.
Being able to climb and crawl around on the play ground is one of the best gifts to give our kids. I feel for the dads who don't even bother trying to play with their kids but it all balls down to the lifestyle we decide to have! 💪😎🤙
What's up Victor, for sure man. I'll make that one of my upcoming videos! For now I've listed my choice maces for 7, 10, and 15 lbs in the description on my two newest videos! 💪😎🤙
Thank you for posting this because I forgot about employing this crushing motion with my maces! It's funny how the details can make a huge impact on our strength gains. Thank you
I like how you explain this exercise. You get to most out of the movements. I started working with a mace 2weeks ago and I’m impressed with my results. I’m 63 and it’s all good. Wrinkled arms are toned again. lol. - Rock on Brother. 👍
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Great work out Thank you/ I subscribed and just got a 10-pound mace. It is heavy enough and I would recommend 10 lbs or less if starting out. I am glad I didn't get a 15-pounder to start out with.
Same here man, glad to hear you gave it a shot anyways. 💪😎👌 I wasn't sold on it until I felt how good it made my body feel and move after playing around with it.
Preach. It’s humbling going from a power lifting total of 1,400 lbs at 18 to swinging around a 10 lb. In my 30’s now, I want functional strength. There’s no value in benching 315 for reps if I can’t even touch my elbows together in front of me.
100% with you, it was fun back in the days to hit new maxes and PR's but as we get into our 30's+ it's more about training for functionally than feeding our ego and getting injured. 💪😎🤙
For me, I want feeling any burn 😮 til the burpee part of the first set, then after that, each exercise burned 😂. I was like…only 10 min, that ain’t gonna be long enough
Cool routine. For staying fit a kettlebell might also fit your workouts. I use both. For the mace I always use your content. Keep it up and stay a fit dad
Hey man, these are great instructions on getting 360s going. I've been nervous about trying them. Also, great presentation and great looking video as well. Nice set/decor. Really pops.
I really appreciate your saying that man. I'm glad to hear it was helpful for you. Are there any other exercise or movement instructions you'd like to see?
