How to start steel mace & club training

Mace Fit

Strength & Conditioning
Coach
Frank DiMeo

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.

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strength, balance, coordination
Rotational movements with maces & clubs work your core hard. The circular movements improve range of motion, especially in your shoulders. They also have a traction effect on your joints to keep them healthier. Grip strength improves since we use offset loads, all the weight is on one end of the club or mace. The mace and clubs often travel outside you base of support, and balance improves.
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cardio without running or treadmills
Swinging maces and clubs definlitely gets your heart rate up. Some exercises are done against the clock while others go by reps and sets. If you want to fast or long, we have you covered.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution simple
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Delivered through TrainHeroic
Equipment
Required
mace & clubs
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Tuesday

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

Thursday
Week 1 Day 5

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

Coach
More from Mace Fit
coach-avatar Frank DiMeo

NASM-CPT, founder of Mace Fit

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Minimal equipment & solid results

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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FAQs
Where can I buy a mace and clubs?
You can get some from Amazon. They ususally call them macebells.
How much do maces and clubs cost?
You can get inexpensive clubs & maces for around $20-$50.
What weight should I buy to start with?
Clubs should be 3 to 5 lbs when you you are just starting out. Maces should be 10lb.
What if I need more weight for my strength level?
There are two options: 1) buy several different fixed weight maces and clubs 2) invest in adjustable ones like Adex
I am an experienced athlete, is there a more advanced program for me?
An advanced program is in the works at this time and should be released soon.
Do you sell maces & clubs?
No, but you can get some from Amazon or other suppliers. I prefer Adex adjustable clubs & maces, but buy what you can afford.
Can I get hurt doing this type of training?
You can get hurt doing any kind of training if you don't listen to your coach or try to use more weight than you are ready for.
Is mace and club training popular?
Yes, it is being done across America, Europe, Asia, Africa, India, and the middle east.
Can I lose weight doing this?
Yes, if you have your nutrition dialed in.
The Proof
verified-athlete-avatar Seth Riley

University student

Verified Athlete

"'Understood""

verified-athlete-avatar Aaron Conway

martial artist & gym owner

Verified Athlete

""Iron life is the best life.""

verified-athlete-avatar Diane Riley

Occupational Therapy Assistant

Verified Athlete

""You just don't know.""

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