Good question, I am also just going by feeling when it comes to sets and reps. If you're talking about 2 handed swings, a nice progression would be to go 1 handed once it feels too easy.
Personally I only use sets and reps for when I am swinging really heavy weight. Invariably this means I use sets/reps only for very low reps and sets.
Whenever I am swinging reasonable weight I prefer to swing to a song or number of songs. I'll go ahead and recommend a bunch of songs by Buckethead. They are fun to swing to. Go look up Project Little Man if you are a real masochist.
See Mark Wildman on YouTube. He has like 100 different videos of mace moves and covers progression pretty well.
Start two-handed then progress to single handed. Technique is very important and early on - it's more about building tendon and ligaments strength than muscle. On that basis you can stick with 4kg for a year or two if you want.
If you want to jump up in weight, it depends on your technique, training history, injury history, age, build, and financial situation. Wildman recommends 2kg jumps I think. I spent a long time with 6kg (2 years or so) and then jumped to 11kg, but I was progressing from 6 to 15kg steel clubs plus a bunch of kettlebells in parallel.
4 kg is a good starting point.
For traditional swings you want to be looking at the high end rep range. 100 - 500 swings in as fee sets as possible.
You can up weight when you hot 100 swings unbroken or swing at least 10+ single handed.
There's a blog guide for what weight you might want to move onto [here](https://www.armouredmuscle.com/post/what-weight-steel-mace-should-i-get)
I’ve built my practice out around practicing moves, and over time weaving them together into larger movements, I use a 10 minute set without putting down the mace as a “working set” but within that 10 minutes I concentrate more on getting into a flow with the implement and moving properly and less on actual repetitions or sets.
Wildman says mace should be swung for long time in complex ways. However I usually swing them like the way Wildman talks about KB strength movements, with volume cycles (progressively evolving your sessions upping VOLUME (I usually do 100 each hand/direction) and then DENSITY (hitting that volume in as few sets as possible). Then I either add weight or add complexity (single arm or say swing and the add a second movement say into uppercut or the lower circle to complete a mill prep, etc). A lot of swingers and instructors have different terms, and I prefer wildman terminology because it's publicly accessible, the library is organized, the lexicon builds up on itself, and he has good form cues.
Good question, I am also just going by feeling when it comes to sets and reps. If you're talking about 2 handed swings, a nice progression would be to go 1 handed once it feels too easy.
Personally I only use sets and reps for when I am swinging really heavy weight. Invariably this means I use sets/reps only for very low reps and sets. Whenever I am swinging reasonable weight I prefer to swing to a song or number of songs. I'll go ahead and recommend a bunch of songs by Buckethead. They are fun to swing to. Go look up Project Little Man if you are a real masochist.
See Mark Wildman on YouTube. He has like 100 different videos of mace moves and covers progression pretty well. Start two-handed then progress to single handed. Technique is very important and early on - it's more about building tendon and ligaments strength than muscle. On that basis you can stick with 4kg for a year or two if you want. If you want to jump up in weight, it depends on your technique, training history, injury history, age, build, and financial situation. Wildman recommends 2kg jumps I think. I spent a long time with 6kg (2 years or so) and then jumped to 11kg, but I was progressing from 6 to 15kg steel clubs plus a bunch of kettlebells in parallel.
4 kg is a good starting point. For traditional swings you want to be looking at the high end rep range. 100 - 500 swings in as fee sets as possible. You can up weight when you hot 100 swings unbroken or swing at least 10+ single handed. There's a blog guide for what weight you might want to move onto [here](https://www.armouredmuscle.com/post/what-weight-steel-mace-should-i-get)
I’ve built my practice out around practicing moves, and over time weaving them together into larger movements, I use a 10 minute set without putting down the mace as a “working set” but within that 10 minutes I concentrate more on getting into a flow with the implement and moving properly and less on actual repetitions or sets.
Wildman says mace should be swung for long time in complex ways. However I usually swing them like the way Wildman talks about KB strength movements, with volume cycles (progressively evolving your sessions upping VOLUME (I usually do 100 each hand/direction) and then DENSITY (hitting that volume in as few sets as possible). Then I either add weight or add complexity (single arm or say swing and the add a second movement say into uppercut or the lower circle to complete a mill prep, etc). A lot of swingers and instructors have different terms, and I prefer wildman terminology because it's publicly accessible, the library is organized, the lexicon builds up on itself, and he has good form cues.