Heavy Club Steel Mace Training Pt 2
April 25, 2024
club-bell adex-club steel-maceEquipment
Adex Club:
Adex developed an adjustable club that allows you to scale the weight from 4-5lbs to 25-27lbs depending on the club handle. Its great if you don't have the space for multiple heavy clubs sets and easy to take with you while traveling.
- 1 x Wildman Handle (1.4” diameter)
- 1 x Fat Handle (1.2” diameter)
- 1 x 1.25lbs Weight
- 2 x 2.5lbs Weights
- 6 x 5lbs Weights
Steel Mace:
- 1 x 7lbs Mace
- 1 x 10lbs Mace
- 1 x 15lbs Mace
- 1 x 20lbs Mace
Training schedule
3x a week normally Tuesday, Thursday, and Saturdays. I alternate mace/club focus every other week for example: mace (Tue, Sat), club (Thurs), the following week club (Tue, Sat), and mace (Thurs). In between mace/club days, I follow a modified version of Pavel's Simple and Sinister program doing the TGUs at the end, 2x a week. The remaining 2 days of the week I do a heavy KB squat session for 1 day then do a light recovery day with mace/club or just have rest day.
Club Training:
- 8 x 10 - Single hand Inside/Outside Mills (24.5lbs)
- 6 x 10 - Single hand Inside/Outside Circles (27lbs)
- 5 x 20 - Half Kneeling 2 Hand Shield Cast (27lbs)
Mace Training:
- 10 x 10 - 360s L/R (20lbs)
- 5 x 20 - Two Hand Inside/Outside 2 hand Mills (27lbs)
Kettlebell Training - Pavel's Simple and Sinister program (S&S):
- 10 x 10 - KB Swings L/R (40kg)
- 2 x 25 - KB 2 Handed Swings (40kg)
- 1 x 6 - TGU L/R (32kg)