3 Tips for smarter Mace and Club Training

Mace Training

Whether you are a seasoned Rotational Power Training veteran or a complete newcomer, incorporate these principles into your mace and club training for improved results.

One of the most difficult aspects of training with clubs and maces is attempting to increase your weight without knowing what you’re doing. It’s cool to do a 360 or an Inside Mill with a weight that makes people gasp, but it’s not worth it if you’re doing it incorrectly.

1. Progressions/Regressions:

Starting with (or returning to) the fundamental exercises is a good way to progress to quality full compound exercises like a mill or a 10 to 2. Side Swings to Side Cleans, Side Strikes, and Front
Swings to Cleans for clubs are examples of these. Practice Tip Tip Drill, Pulling the Carpet Out, and Reverse Pendulums or 9-3s with a mace. Base exercises provide the trainee with practice in
balancing, catching, and more controlled tool movement.

If you already have good compound exercises, you can always improve them by doing regressive drills. Regressive drills are similar to base exercises in that they isolate a portion of an established
compound exercise to ‘tighten up it. Consider how a powerlifter would train at its sticking point during an exercise. Isolate that part of the movement, go a little lighter than usual, and now do reps
in that small area. One of the most common places for an inside mill to become a dangerous flail is during the transition from Side Swing to Clean into Side Strike. Many trainees with weak wrists are identified in this area.

The solution is in the mistake’s description: perform both Side Strikes and Side Swings into Side Cleans. Spend time learning the base exercise moves that make up the compound exercises.

2. Periodization:

Step 1)The second tip is to train with a long-term goal in mind and divide your training time into smaller segments with specific goals. This is another borrowed weight training principle known as periodization. As an example, consider a mace competition a year from now. The goal is to swing the heaviest mace for a specific exercise for 5 minutes in the 10 to 2 range.

The first 6 to 10 weeks of training would be to establish a solid, nonstop 6-minute swing with no chance of being no repped by the judges – so the bulk of the training should include proper form training, such as proper depth in the ‘catch,’ hands passing deep when the mace is in the rear position, and recovering from wobbly swings. You are training for 6 minutes instead of the event’s 5 minutes to have gas in the tank, trust me on this one.

Once the form is established, repeat those excellent 6-minute sets a few (3 – 8) times in each training session, keeping in mind not to start training at full weight capacity. The task at hand is to
move a fairly heavyweight in the allotted time while maintaining excellent form. Once again, practice what the judges will be looking for. It is critical to keep a detailed journal of this training for progress, as future workouts should be based on the weights and times achieved during the first rounds.

Step 2) The next 6 – 10 weeks of periodization training should concentrate on increasing strength by adding weight to the swing. Use timed rests between sets to practice progressions/regressions with heavier weights for 5 to 8 reps. These will increase strength, and because they are not compound movements, the possibility of developing poor technique is greatly reduced. Consider yourself a powerlifter attempting to increase your bench press. Finish these workouts with a 6-minute set using the weight you used in the first part of the periodization scheme. Periodization also helps to develop patience.

Step 3) The final periodization portion would have you doing the work to build endurance. Begin with a lighter mace than was used for the first part of the training. Set a timer and start counting reps.

The goal is to get closer to the weight used during the power phase of training. Attempt to swing the mace or club continuously for the allotted time. Set the time limit longer and longer each time you train. Attempt to complete two sets per workout. A minute is a long time, and it’s a good way to recall what you did in previous workouts. Keep in mind that this is similar to jogging but for the upper body.

By the end of this section of the training program, your time may be nearly 15 minutes or more. Return to step 1 and repeat all three steps, making sure to progress by adding more weight or reps to the original when necessary.

mace workshop
mace workshop

3. Rest, Recuperation, and Nutrition:

This is the important one! Another important factor in athletic performance is rest. Get 6 to 8 hours of quality sleep per night. Before going to bed, try to relax and let go of the stresses of the day. Take supplements that are compatible with your body and lifestyle to help you sleep better. If you need to, take a nap. Our bodies recharge and regenerate during sleep. Allow it time to complete its task!

When was the last time you had a massage, used a float tank or visited a spa? Take the time to reward yourself for all of your hard work on your body. It feels good and will help your body recover much more quickly. More work can be done if you recover faster. More work means reaching your objectives faster.

Create an effective nutritional plan. There is enough information available to create your own meal plans or to consult a professional. In any case, putting poor-performing foods in your body will not result in good things. Eat whole foods that have been minimally processed, and try to prepare as much as possible in your own kitchen. Cooking isn’t difficult, so make friends with your stove and stop using it as a planter.

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