Positional and mechanical improvement:
Rotational/ lateral movement drills, lifts, and swings
At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then, as heavy as possible:
One short pause may be used- not to exceed 5 breaths/ :15 seconds.
And then, as quickly as possible:
60 Medicine ball throw (Wall- 12lb. W, 16lb. M)
Move with deliberateness in both of these short drills; Execute every rep with a focus on strong posture and rotational power. Performed casually, sloppily, or too light, the rep schemes above will likely feel too short; Put in what you expect to get out.
And finally, “Time under tension”:
Extended arm mace hold (minimum 10kg. W, 12kg. M)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.