This 4-week mace training program is designed to build strength, mobility, coordination, and resilience using a progressive approach. Following a 3-day split, this program gradually increases load, volume, and complexity to help beginners develop foundational mace-handling skills while reinforcing movement patterns essential for tactical professionals and athletes.
Program Structure: Cycle 1 (Weeks 1-3): Master fundamental mace movements with an emphasis on control, balance, and strength. Each week, increase weight slightly or add a few reps for progression. Cycle 2 (Week 4): Introduces longer time under tension, fluid transitions, and advanced variations to enhance endurance and skill refinement. This program provides a low-risk, high-reward training method to develop total-body stability, rotational strength, and mental resilience—perfect for those looking to train smarter and move better.
A1
5 min mobility flow with band
A2
Mace Rollout with Push Up
3 x 10
B
Mace Front Pendulum
3 x 20
C
Mace Squats
3 x 10
D
Mace Offset Press
3 x 8
E
Mace Step Ups
3 x 5
F1
Mace Overhead Carry
4 x 50
F2
Mace Overhead Tricep extension
4 x 10
A1
5 min mobility, hip focus
A2
Deadbugs with Mace
B
Mace Split Stance Pendulum with Trunk Rotation
3 x 20
C
Mace Metronomes with Trunk Rotation
3 x 12
D1
Mace Offset Deadlift
3 x 8
D2
Mace Bent Over Row
3 x 8
E1
Mace TikTok Walk
4 x 50
E2
Mace Lateral ISO Hold with Pendulum
3 x 20
A1
5 min mobility flow, squat prep
A2
Mace One Arm Pendulum Drops
3 x 10
B
Mace Front/Rear Pendulum
3 x 20
C
Mace 360's
3 x 10
D
Mace Squats
3 x 10
E
Mace Floor Press
F1
Mace Lunges
3 x 25
F2
Mace Rotational Curl and Press
3 x 12
Matt Spaid is a Power Athlete Certified Coach, an Adaptive Athlete Trainer, former fire captain, and combat veteran with nearly two decades of experience as a tactical professional.
This is a great way to fill in any gaps in the armor. Mace training is great for strengthening supportive muscles that often are not working, while also working trunk and rotational strength.
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