A Tale of Two Systems: Mark Wildman vs. Leo Savage
The steel mace is the ultimate tool for functional fitness. Originally inspired by the ancient Indian Gada, the modern steel mace challenges the body with an extreme offset load. This forces your core, grip, and stabilizers to work in ways traditional weights cannot. To master this tool, you must understand the two primary schools of thought: Mark Wildman’s structural strength and Leo Savage’s rhythmic flow.
The Great Gama (born Ghulam Mohammad Baksh Butt; 1878–1960) was a legendary practitioner of Pehlwani (South Asian wrestling) and is widely considered one of the greatest wrestlers of all time.
Throughout his 52-year undefeated career, Gama Pehalwan utilized the Gada, a traditional weighted mace as a cornerstone of his daily training to build legendary grip strength, shoulder mobility, and rotational power.
The Tool: What is it and How to Get It?
A Steel Mace consists of a weighted ball (the “head”) welded to a long, thin handle.
- What to look for: Look for a mace made of solid steel with a knurled handle (textured grip) to prevent slipping when your hands get sweaty.
- Where to buy: Leading brands include Onnit, Retrospec, and Titan Fitness. You can find them on Amazon or dedicated fitness equipment websites.
Section 1: The Wildman Method – Structural Integrity
Mark Wildman treats the mace as a precision instrument for building a bulletproof frame. His system, Wildman Athletica, focuses on the “Proto-Pattern” the foundational human movement of swinging and rotating under load.
Philosophy & Weight Selection
Wildman’s “Nerd Math” focuses on incremental progression.
- Recommended Starting Weight:
- Men: 10lb (4.5kg) or 15lb (7kg).
- Women: 7lb (3kg) or 10lb (4.5kg).
- Goal: Move up in weight only when you can complete the full volume of a workout with perfect form.
Mark Wildman’s Strength Reference Table
| Exercise | Primary Focus | Key Technical Cue |
|---|---|---|
| Mace 360 | Shoulder Mobility | Keep ribs tucked; don’t flare the chest |
| Shield Cast | Joint Stability | Pack the shoulders; “pull” from the lats |
| Inside Mill | Rotational Power | Pivot the back foot like a boxer |
| Overhead Press | Core & Triceps | Maintain a vertical handle throughout |
The “Nerd Math” Program Structure
- Frequency: 4 days per week (e.g., Mon, Tue, Thu, Fri).
- Duration: 20–30 minutes per session.
- Structure:
- Day 1 (360s): 10 sets of 10 reps per side. EMOM (Every Minute on the Minute).
- Day 2 (Lower Body): 10 sets of 10 Mace Lunges or Barbarian Squats.
- Day 3 (Mills): 8 sets of 5 reps per side of Inside Mills.
- Day 4 (Stability): 10 sets of 10 Shield Casts paired with Overhead Presses.
Section 2: The Savage System – Steel Mace Flow™
Leo Savage revolutionized the tool with Steel Mace Flow™. This system treats the mace as an extension of the body, focusing on transitions, rhythm, and moving through all three planes of motion without stopping.
Philosophy & Weight Selection
Savage focuses on coordination and mobility. Because the mace moves constantly and often away from the body’s center of gravity, lighter weights are required.
- Recommended Starting Weight:
- Men: 7lb (3kg) or 10lb (4.5kg).
- Women: 5lb (2kg) or 7lb (3kg).
- Goal: Focus on “The Landmark System” to ensure fluid transitions between movements.
Leo Savage’s Flow Reference Table
| Movement | Landmark | Key Technical Cue |
|---|---|---|
| Front Swing | Mid-Chest | Create a rhythmic arc to build momentum |
| Cross-Body Switch | Shoulder-to-Shoulder | Fast “bottom-over-top” hand transitions |
| Archer Lunge | Hip to Extended Arm | Maintain a “long line” from foot to mace head |
| Coin Flip | Hand Grip | A 180-degree flip of the mace in mid-air |
The “Deconstruction” Program Structure
- Frequency: 3 days per week (e.g., Mon, Wed, Sat).
- Duration: 30–45 minutes per session.
- Structure:
- Phase 1 (Landmarks): 10 minutes practicing hand switches between Hip, Shoulder, and Chest.
- Phase 2 (Blocks): 15 minutes practicing a 3-move sequence (e.g., 360 + Switch + Archer). Repeat until it feels like muscle memory.
- Phase 3 (The Flow): 10–15 minutes of “Free Flow.” Set a timer and move continuously using all the blocks you’ve learned.
Conclusion: Which Style is for You?
If your goal is raw strength and heavy lifting, follow Mark Wildman. If you want to develop athletic coordination and creative mobility, dive into Leo Savage’s flow. Most athletes find that alternating between these two styles provides the ultimate functional fitness foundation.