Heavy Steel Mace Training for Strength

After practicing with lighter mace weights for some time, you will eventually reach a point where you are prepared to move on to training with heavier steel mace weights.

If that time has come, we have a workout routine for strength and conditioning using a heavy steel mace that we believe you are going to enjoy…

It’s possible that a 15-pound mace will be considered “heavy” by some individuals. This is typically for people of a smaller stature, particularly women. However, in order to strike a balance between the two extremes, we are going to refer to a steel mace weighing 20, 25, or 30 pounds as a heavy mace.

Difference Between Heavy Steel Maces And Lighter Steel Maces

A heavy steel mace will, in addition to its weight, have a longer handle (also known as a lever), and the handle will be thicker than a lighter mace. When moving from a 15 to a 20, the length and circumference of the handle of the steel mace will begin to significantly alter. Due to the fact that a longer handle produces more momentum during the swing, heavier maces (those weighing 20 pounds or more) are preferable for performing 360s and 10-to-2s. To put it another way, a longer handle will make it feel much more natural to perform a 360 and a 10-to-2. The bell of a 20-, 25-, or 30-pound mace is larger and heavier than that of a 10-, 15-, or 20-pound mace, which contributes to the mace’s smoother feel. In addition, the handle’s increased thickness will require more of a gripping effort from you.

Heavy Mace Vs Lighter Mace Applications

When you look at gadas, which are the original maces that were developed by the Ancient Persians to train warriors for battle and were later used by wrestlers, you will notice that they are all quite weighty. They do have lighter maces, but in most cases they use gadas that weigh 20 pounds or more. They even use Gadas that weigh up to 40 kilograms (88lbs).

What is the purpose of using such large maces? The use of a heavier mace, on the other hand, is fantastic for developing skills that are directly applicable to becoming dominant in wrestling. The Great Gama was known for his use of heavy maces, and it is said that he went through his lengthy career as a wrestler in India without ever losing a match.

Heavy Mace Vs Lighter Mace Benefits

A heavy steel mace offers a number of advantages, including rotational power, muscular endurance, strength, and brute force. Other advantages include:

Wrestlers could also benefit greatly from a lighter steel mace; however, the way in which they would benefit is slightly different. It is a good idea to warm up and get ready for heavy mace training with a light weight steel mace because it will increase shoulder mobility and flexibility in a risk-free manner. Additionally, it is very useful for warming up. In addition, a lighter mace is preferable for steel mace flows and training that emphasizes endurance.

The Kushti wrestlers in India do not perform flows; this technique is a western adaptation of the traditional Indian use of the steel mace. In addition, the design of a Gada—which consists of a long, thin handle made of bamboo or wood and a large concrete head—would not lend itself well to the practice of flow. Because of the way it is constructed, a steel mace is ideal for flowing. A lighter weight mace is preferable because it enables the user to perform a greater variety of switches and moves than is possible with a heavier mace, which would not only be difficult but also dangerous in terms of the risk of injury.

How To Include A Heavy Machine In Your Steel Machine Training Directions

If you’ve been wielding a lighter mace for some time and you’ve gotten the hang of it, you should definitely consider upgrading to a heavier one. Heavy steel maces are an entirely different animal than other types of maces.

A typical week for us will consist of more moderate mace flows as well as more challenging mace workouts and complexes.

A ratio of one to one is effective. You should perform three lighter mace workouts for muscular endurance and three heavier mace workouts for brute full body power if you do six workouts with a steel mace each week. If you can only train with maces twice a week, you should do one workout with lighter maces and one workout with heavier maces…

Here is a Heavy Mace Workout for you to look at so that you can get a better idea of the kinds of workouts that we do with Heavy Maces. This will help answer the question “how to incorporate heavy maces into your mace training?” in a more specific manner. Immediately following the completion of this Heavy Mace Workout, we will present you with some additional protocols and methods.

Heavy Steel Mace Workout For Strength & Conditioning

WORKOUT

PART 1: SWING WORKOUT

100 x Mace 360

100 times Mace 10-to-2 – You should strive to finish Part 1 with the least amount of rest possible. Try to complete the 360s and the 10-to-2s without taking any rests if at all possible.

PART 2: A WORKOUT CONSISTING OF CIRCUITS

Two Rounds of each:

The first exercise consists of Vertical Front Presses while in the Lunge Position.

The second exercise is a 360 to an offset curl.

Exercise number three is a reverse lunge with a bayonet strike.

Exercise 4: Grave Diggers

• Work for 30 seconds, then rest for 20 seconds in between each exercise.
• After you have finished all four exercises, take a short break for thirty seconds, and then move on to Round 2.
• In Round 2, switch which side is being targeted, so that you are hitting both sides in an equal amount.

PART 3: FLOW WORKOUT

Note that although we refer to this as a flow in the video, in this presentation format, it is actually more accurately described as a complex series.

Flow in 5 Minutes:

In order to create a steel mace flow, combine the exercises that are listed below.

Perform the following sequence for a continuous period of five minutes: 360 Switch Squat Switch Lunge Offset Overhead Presses. You should only sleep if it is absolutely necessary. Put forth some effort.

• If carried out in the manner demonstrated in the video, you will be targeting both sides in an equal manner (switching from left hand over right to right hand over left on the 360 segment of the flow).

PART 4: BURNOUT WORKOUT

AMRAP, which stands for “as many rounds as possible,” – 10 Total Minutes:

5 x Burpees

10 x Offset Bent Over Rows (5 each side)

You have 10 minutes to complete as many rounds as you can, and you should only stop to rest if it’s absolutely necessary.

Bring it home with a vengeance in this final set!

When it comes to the breaks between each component of the workout, you should try to get as little rest as possible. We recommend taking a break of approximately one to two minutes between each section of the workout.

Decompression: Do a 5–10-minute decompression/cool down. Stretch at least one muscle group associated with each joint complex. The duration of this workout ought not to exceed half an hour. Additional ten to fifteen minutes are added on for the dynamic warm up and the cool down. Therefore, you should only need about half an hour to finish everything.