Mace Flow SIX

Welcome to Mace Flow SIX. After a lot of requests after the popularity of the 6 Week Workout Program there is now a new six week workout program for the mace: Mace Flow SIX level 1. This is the first course in the SIX series, which will roll out over time.

About. This workout program involves six weeks/stages that each include three workouts. In these workouts we’ll introduce six new exercises each first workout. In the second workout we’ll combine three of the exercises in small flows. In the last workout of the week we’ll combine everything learned in the first two workouts/weeks. The program is a progressive system that will gradually build as you go, to help you get acquainted with the mace and get you in phenomenal shape. The flows are new and unique and the underlying principles are based on the Dutch Flow Method. This means we’ll work on the different positions of the mace and multiple directions/planes that the momentum can move towards.

Benefits. This course will make drastically improve your ability to swing a mace. It will teach you how to not only perform singular movements, but will also teach you have to transition between movements and perform large flows. Improve strength, conditioning, mobility, coordination, and posture while learning a new skill. You will also be challenged mentally as the level of complexity keeps on increasing requiring you to stay 100% focussed. Finally you’ll discover how exciting it can be to move a mace around and improve your skills.

Difficulty. It is a level 1 course, which means that the exercises in the first weeks will be appropriate for beginners. The course progresses throughout the six weeks to an intermediate level of skill. If you’re doubting your current ability or have no experience with the mace at all we’d recommend to start with Mace Flow 101.

Length. The name of the course says it all, SIX weeks. However, we’d advise to only progress to the next workout when feeling completely competent after a workout. The course is a progressive system, which means every workout builds upon the latter. If you’re not able to free enough time to workout three times a week you can also spread out the workouts over a longer period. In this way the course will be

Requirements. For this course you’ll need a mace of relatively light weight. This means 4/5/6kg maximum depending on your experience with the mace, level of coordination, and your strength. You will be surprised how heavy a light mace will feel during these workouts. A light mace will also give you the ability to dial down and perfect your technique. Furthermore you’ll need internet to access the videos and enough space around you to complete the workouts.

Included. After accessing the course you’ll get immediate access to all the videos that are included in Mace Flow SIX. You’ll also get access to the accompanied PDF that is included.

Still doubting if this course is the one for you? You can read through the other courses or contact us at info@dutchflowacademy.com.

Course Information

Estimated Time: 6 weeks

Difficulty: Beginner

Categories: Mace Flow

Tags: mace, mace flow, macebell, six, steel mace, workout

Course Instructor

Harbert Egberts Author

What Others Have Said

haapalo

Nov 8, 2023

I was skeptic…

I was not to sure about an online training program. Especially with something as "exotic" as a mace with its many possibilities and for me new movements. But now, after completing the full program, Harbert put my skepticism to shame and instead a smile on my face. In a easy to follow and no nonsense way you are being taking through clear instructions, logical progressions and ending with really funny flows. Continuing to get harder every week both physically and technically, but always in a meaningful way. I want more! Thank you!

lucianafreediver

Oct 13, 2022

I love this course!

I adore this course! It breaks down in a simple and understandable way movements that are hard and complex. The build up to the final flows is amazing, teaches you to do the movements in a safe, technical and precise way. The way the videos are structured, and the fact that it lets you know where an exercise finishes and the next one starts is amazing, it makes it so much easier to be able to go back to the things that were hard and progress from there. Having the chance to do it in this modality has allowed me to take my workouts everywhere, feel more fit and happy with my body and my progress. Thank you!