Most training programs skip over the one thing that actually matters, a holistic lens.
Thankfully, more people are starting to realize that “working out” isn’t just about lifting, sweating, or chasing physical results. It goes deeper than that. I learned this the hard way through personal health battles with autoimmune disease, and the heartbreak of losing both of my parents over the last seven years to heart and liver disease.
That kind of pain changes you. It cracked me open and pulled me toward a more grounded, whole-body approach to movement and nutrition. And today, I want to share how that same mindset has shaped the way I program Steel Mace workouts for myself, and for the warriors I coach.
Every body holds a different story. Every journey needs a different rhythm. Your training should reflect you.
Alright, let’s dig into some key pieces of how to approach Steel Mace programming in a way that supports the whole you, not just your muscles, but your energy, mindset, and life.
Why Start a Steel Mace Training Routine?
Before we dive into the how, let’s take a moment to talk about the why.
If you’re feeling burned out by gym culture, bored with the same machines and dumbbells, or just straight-up over the fitness industry’s obsession with aesthetics you’re not alone. That right there is one of the biggest reasons people are drawn to Steel Mace Training. It breaks the mold.
But there’s more to it than just doing something different.
Maybe something inside you is whispering (or yelling), “There’s gotta be another way.”
A way to move that actually feels healing. A way to train that helps you reconnect with your body, release emotions, and feel strong from the inside out.
The Steel Mace can be that partner. It’s not just a tool, it’s a mirror, a guide, and a way to tap into something deeper. Whether you’re working through grief, rebuilding your strength, or simply looking to train in a way that feels more intuitive and aligned, this practice meets you where you are.
It empowers.
It challenges.
It transforms.
And if you’re ready to awaken that inner warrior, the one that’s been quietly waiting for permission to rise, this is where that journey begins.
The SMW Steel Mace Programming Framework
You’re in luck, because I’m about to share something that’s at the heart of how I teach mace training the SMW Steel Mace Programming Framework. This is the same system that will be featured in upcoming SMW Academy online courses, and I’m seriously excited to bring those to life soon.
But right now, I want to give you a glimpse. Something you can start using today to program your own sessions in a way that supports your goals and honors your journey. If it helps you move forward, then I’m living my mission.
Most Steel Mace programs focus only on the “what” like sets, reps, and some flashy combos (which I’m all for). But if you’re here, I’m guessing you’re looking for something deeper. Something more aligned with who you are and what you’re healing through.
That’s where the SMW Steel Mace Programming Triangle comes in. It’s how I create workouts that go beyond physical training. This framework ties together body, mind, and spirit in a way that’s effective and personal. That’s what I mean when I say “holistic.” The more your training feels natural and meaningful to you, the more it sticks and the more it transforms.
Here’s how it works:
1. Movement
This is the physical aspect of mace training: technique, structure, mobility, strength, and conditioning. But it’s also about how you feel in your body. We’re not here to chase punishment or perfection. We’re here to build strength, fix imbalances, move with awareness, and feel good doing it.
2. Mindset
What’s going on in your head and heart matters just as much as what you’re doing with your body. This piece is about awareness, presence, and self-talk. Are you showing up with compassion for yourself? Are you honoring your limits while still challenging yourself? Your mindset is what carries you through when things get tough in training and in life.
3. Meaning
This is the soul of your practice. Why are you picking up the mace in the first place? Maybe it’s to work through grief, feel stronger in your body, or reconnect with a part of yourself that you’ve lost touch with. Meaning gives your training depth. It’s what fuels consistency, especially when motivation fades.
When Movement, Mindset, and Meaning are in alignment, mace training becomes more than just exercise. It becomes a form of lifestyle medicine: a space for healing, growth, and lasting empowerment.
SMW Steel Mace Workout Example
Now that we’ve explored the framework, let’s apply it in action. Below is a sample Steel Mace workout that reflects the SMW approach. It’s not just about completing sets and reps, it’s about honoring your body, respecting your energy, and staying connected to the deeper purpose behind each movement. Ready to give it a try? Let’s go!
Warm-Up (5-10 minutes)
Purpose: Get the body flowing, ease into movement, and set an intentional mindset for the session ahead.
Mindset: Approach this with a spirit of awareness, focus on your breath and how your body feels. What areas feel tight? What’s your energy like today?
Movement:
- Wrist Circles (:30 seconds in each direction)
- Neck Circles (:30 seconds in each direction)
- Arm Circles (:30 seconds in each direction)
- Hip Circles (1:00 minute each direction)
- Knee Circles (:30 seconds in each direction)
- Cat-Cow Stretch (1 minute)
- Dynamic Lunges with Twist (10 reps per side)
- Prisoner Squats (10 reps)
Main Workout (Choose 3-4 exercises, aim for 3-6 rounds depending on experience level)
Purpose: Get your mind, body, and spirit into their warrior state, one that’s unique to you. Just like the Ninja Turtles, each one has their own superpower. Yours? That’s the energy you’re bringing to your workout. Tap into it, and make this session your own.
Mindset: Before you start, ask yourself how you want to feel by the end of this session. Empowered? Confident? Strong? Lock that energy into your mind and sync it with your movements. This is your time to rise.
- Steel Mace Exercise 1
- Steel Mace Exercise 2
- Steel Mace Exercise 3
- Steel Mace Exercise 4
Cool Down (5-10 minutes)
Purpose: Let your body relax and recover. Reflect on the workout and bring closure to the session.
Mindset: As you cool down, think about how you feel right now. Physically, mentally, emotionally. Give yourself permission to feel proud of what you just accomplished, whether it’s a perfect flow or a lesson learned.
Movement:
- Seated Forward Fold Stretch (1 minute)
- Child’s Pose (1-2 minutes)
- Neck and Shoulder Stretches (1 minute each side)
- Breathing Exercises (1 minute)
Remember This! This isn’t just another workout, it’s a practice. A way to reconnect, heal, and build yourself from the inside out. When we program with purpose where we are considering the movement, mindset, and meaning, we turn our training into something far more powerful than just “fitness”. It becomes an act of personal transformation. It becomes the warrior’s path.
As you progress with your own steel mace practice, always remember that you’re not just training your body; you’re strengthening your spirit and mind, too. Keep this in mind during each session, and the results will speak for themselves.