Mace Beginner Program

Spaid Strength & Conditioning

Strength & Conditioning, Martial Arts, Combat Sports, Functional Fitness, Other

Coach

Matt Spaid

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.

$30

Get Mace Beginner Program

Improve Shoulder Health

The mace's offset weight challenges shoulder stability and control, helping to strengthen the rotator cuff and improve shoulder mobility, endurance, and durability—crucial for tactical professionals and athletes alike.

Builds Trunk and Grip Strength

The uneven weight distribution forces the hands and forearms to work harder to maintain control, leading to better grip strength. Additionally, the core is constantly engaged to stabilize movements, enhancing overall core strength and endurance.

Develops Rotational Strength

Mace training involves dynamic, multi-planar movements that strengthen the muscles responsible for rotational power—important for athletes, first responders, and anyone needing to generate force efficiently in real-world scenarios.

Promotes Mental Focus and Resilience

Mace training requires full-body awareness, rhythm, and precision, fostering a deep mind-muscle connection. The challenge of controlling an offset weight also builds mental toughness and patience, reinforcing the antifragile mindset.

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