Maces & clubs have been used for centuries because they get people strong and fit. Ancient warriors and grapplers trained with them. They have stood the test of time. I have distilled down what I have learned about mace & club training over the last 7 plus years and developed a simple, effective program. No running or heavy barbells are needed. Some people can't run any more or just hate to run. Others want to get stronger but due to injuries or age they shy away heavy barbells. Any reasonably healthy person, at any age, can do this type of training.
A
2 hand front swings
3 x 10 @ 15
B
2 hand cleans
4 x 10 @ 12
C
2 hand front pullovers
3 x 10 @ 10
D
2 hand helicopters
2 x 5 @ 20
A
2 hand side swings
2 x 10 @ 20
B
2 hand side cleans
2 x 10 @ 10
C
Behind the neck stretch
4 x 00:60
D
2 hand halos
4 x 10 @ 10 lb
E
Americanas
1 x 3 @ 20
A
mace toss & catch
4 x 10 @ 15 lb
B
cross body swings
4 x 10 @ 10 lb
C
Barbarian squats
3 x 8 @ 10 lb
D
2 hand side swings
1 x 10 @ 30
With just a mace and some clubs, you're on your way to looking better and feeling better. You don't need to go to a gym to get in great shape.
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