Mark’s instruction is transformational, and will make anyone a better athlete, and more complete in everyday movement. But it is important to note that this cannot take the place of hard, interval cardio training. Since the “incarceration” of COVID, I have let my high intensity cardio lapse, and have lost 15 - 18 beats per minute in maximum heart rate output. At 62, I could comfortably operate in the 170’s before the pandemic; now I am flat out in the 150’s. I am starting the long road back with Tabata protocol and will go back to Crossfit intensity when I can get back into the gym. KB’s are great, but whether EMOM or AMRAP or other, will not be sufficient.
KBs aren't sufficient? What weight are you working with? You can try waiters walks, rack walks, and farmers walks. You mentioned "incarceration" so if square footage is an issue, Long Cycles will break off most anyone. KBs can be easily incorporated with Calisthenics. As a crossfitter, I'm sure you've experienced a WOD that seems conspicuously simple, and leaves you wrecked. Neither crossfit nor KBs is the most EFFICIENT way to build pure cardio... but they are both sufficient if programmed properly. Lots of flavors of kool-aid, they all taste good, and Mr. Wildman gives his particularly brilliant flavor away for free. Congrats on still putting the work in at 62. Food for thought: ua-cam.com/video/wfHwshwkC9g/v-deo.html ua-cam.com/video/tlKkIZSrFYc/v-deo.html ua-cam.com/video/NVUTgzl9kWE/v-deo.html
Thanks for amazing content Mark! Looking forward to the app! I am wondering if any future videos might address how someone could combine this training with some more traditional barbell and plyometric work? I now have access to equipment and a gym that I can use, but don't want to give up this stuff!
I am not necessarily following your programs, but I always play your videos while warming up, to get that motivation!! Ketllebelss all the way - since I cannot do BJJ......anyways great work man!!!
I am a rock climber going to climbing gym 2-3 times a week. I’d like to add single arm, 2 arm and mace to my routine to supplement. Have on/off struggles with anterior shoulder/pain impingement and medial elbow tendonitis. I’m thinking light single arm club prior to cliMbing to warmup, heavier 2 arm club alternate days and light mace as recovery tool. Good plan? Any suggestions? Thanks!!
Hi Mark @00:42 you mention Light = lighter weight or Higher Complexity, and Heavy being: Heavier Weight or Lower Complexity - shouldn't it be the other way around ? I had interpreted previously that Higher Complexity was the alternative to more weight, for example from past videos - if you cannot micro-load, then add complexity as an alternative. This is the best program so far!!! ....because it incorporates the weight swinging trinity: Kettlebell, Heavy Club, and Mace: perfect!
for 2h club program, what's the recommended time per exercise? what would my first day or week look like if I begin with 2h clubs? x mins of inside circle left then right, x mins of outside circle left then right (keeping rep count the same for all 4) then x mins of pullover left then right?
Mark, I’d love to get your advice on technique for shoveling show efficiently. It’s a weight on a lever. When to breathe? Etc. (just hypothetically...)
Since it is super cold outside and we just got several more inches of snow, I will avoid mace work for now. I can put in my new programming for single arm club I just figured out on those days. They will be great for days I'm on the mats.
Is there a way to add compound lifts to this . I’ve been doing two days of full body compound lifts (deadlifts , squats and bench) along with my other 4-5 days of clubs and kettlebells. (Sometimes mace if it’s not too cold out haha)
Great to see another tetris of training video. I am working my way through the kettle bell program. Please could you do a video on failure and what happens if you dont hit your target for that session/exercise. Its something i have not heard you mention in your nerd math videos. Thanks
If I had a pony I would ride him on my boat. Me and my pony riding on my boat out to sea. Do not misconstrue, but it is good to see you out of LA. Hey, I found a "flyer". ROCK ON ! ! !
I'm currently working through some sore shoulders from training after almost a year of KB. I assume I just need to drop the weight for a bit to build joint strength. Or is there something else going on? Mobility, warm-up, ...?
@mark Following your videos for a while and appreciating all the programming and skill stuff, they are the basis for my KB and give good fundamentals for programming other excercises as well. I have some questions. Would you consider a good idea incorporating in the training: 1)Max strength (no hypertrophy or burn..), like barbell training, few sets(1-5) max 5 reps to the program? Especially deadlift and squat. or 2) Calisthenics, like pull-up, dip? 3) Would love to hear literature and book recommendations on programming, principles and skills. Thanks!
I've been running a similar program, but recently had the not so bright idea to work snatch in on Wednesday and Saturday which has left me feeling a little overtrained.Going back to just mace/hydro on those days. I'm also combining single hand and 2 hand club on Tues & Fri, is that 'less better'?
Mark, I have only a single KB and a CB. My choice of movements for the CB are the 3 from Level1 (moving to next level after I conquer that) and for the KB its swings and KB rock-it. Would it workout training all these together 6 days a week with a medium volume or clubs for 3 days and KB for 3 days with a relatively high volume?
Hey MW! Thanks again for a first class informative high quality video. We are lucky to have such titan as you in the fitness community. Last video I asked a question which I hope you could answer. Considering the app soon to be released with a 2H clubbell program Im wondering if doing 2H CB once a week is enough to get meaningful progression follwing the program? I would like to do KB three times a week and keep TGU and squats once a week .
I have a lateral pelvic tilt. I’ve noticed that I’ve been making good progress with swings but I’m struggling with single arm cleans. Cleans don’t hurt but it doesn’t feel right regardless of the weight I use. Should I stick to swings until after I finish my progression for 16 & 20kg?
@@MarkWildman Oh, I know why I have it and I have corrective stretches for it. I just guess my body can’t handle cleans yet. Should I keep doing swings? I feel no pain and am doing them correctly
Watched most of these videos multiple times particularly when going up in weight and learn something new every time.
I love the nerd math series! Thank you for the video, Mark!
Golden info on a daily basis..
It really is. I’m such a fan.
Mark’s instruction is transformational, and will make anyone a better athlete, and more complete in everyday movement. But it is important to note that this cannot take the place of hard, interval cardio training. Since the “incarceration” of COVID, I have let my high intensity cardio lapse, and have lost 15 - 18 beats per minute in maximum heart rate output. At 62, I could comfortably operate in the 170’s before the pandemic; now I am flat out in the 150’s. I am starting the long road back with Tabata protocol and will go back to Crossfit intensity when I can get back into the gym. KB’s are great, but whether EMOM or AMRAP or other, will not be sufficient.
Video tomorrow
KBs aren't sufficient? What weight are you working with? You can try waiters walks, rack walks, and farmers walks. You mentioned "incarceration" so if square footage is an issue, Long Cycles will break off most anyone. KBs can be easily incorporated with Calisthenics. As a crossfitter, I'm sure you've experienced a WOD that seems conspicuously simple, and leaves you wrecked. Neither crossfit nor KBs is the most EFFICIENT way to build pure cardio... but they are both sufficient if programmed properly. Lots of flavors of kool-aid, they all taste good, and Mr. Wildman gives his particularly brilliant flavor away for free. Congrats on still putting the work in at 62.
Food for thought:
ua-cam.com/video/wfHwshwkC9g/v-deo.html
ua-cam.com/video/tlKkIZSrFYc/v-deo.html
ua-cam.com/video/NVUTgzl9kWE/v-deo.html
Thanks for amazing content Mark! Looking forward to the app! I am wondering if any future videos might address how someone could combine this training with some more traditional barbell and plyometric work? I now have access to equipment and a gym that I can use, but don't want to give up this stuff!
I am not necessarily following your programs, but I always play your videos while warming up, to get that motivation!! Ketllebelss all the way - since I cannot do BJJ......anyways great work man!!!
Good to hear
I am a rock climber going to climbing gym 2-3 times a week. I’d like to add single arm, 2 arm and mace to my routine to supplement. Have on/off struggles with anterior shoulder/pain impingement and medial elbow tendonitis. I’m thinking light single arm club prior to cliMbing to warmup, heavier 2 arm club alternate days and light mace as recovery tool. Good plan? Any suggestions? Thanks!!
Hi Mark @00:42 you mention Light = lighter weight or Higher Complexity, and Heavy being: Heavier Weight or Lower Complexity
- shouldn't it be the other way around ?
I had interpreted previously that Higher Complexity was the alternative to more weight, for example from past videos - if you cannot micro-load, then add complexity as an alternative.
This is the best program so far!!! ....because it incorporates the weight swinging trinity: Kettlebell, Heavy Club, and Mace: perfect!
2 separate ideas
for 2h club program, what's the recommended time per exercise? what would my first day or week look like if I begin with 2h clubs? x mins of inside circle left then right, x mins of outside circle left then right (keeping rep count the same for all 4) then x mins of pullover left then right?
Mark, I’d love to get your advice on technique for shoveling show efficiently. It’s a weight on a lever. When to breathe? Etc. (just hypothetically...)
I’m not gonna lie. I thought about making that video last week
@@MarkWildman please do! It’s the most functional fitness I can imagine right now.
Since it is super cold outside and we just got several more inches of snow, I will avoid mace work for now. I can put in my new programming for single arm club I just figured out on those days. They will be great for days I'm on the mats.
😂😂😂 good ponys
Great info Mark! Thank you.
Is there a way to add compound lifts to this . I’ve been doing two days of full body compound lifts (deadlifts , squats and bench) along with my other 4-5 days of clubs and kettlebells. (Sometimes mace if it’s not too cold out haha)
Great to see another tetris of training video. I am working my way through the kettle bell program. Please could you do a video on failure and what happens if you dont hit your target for that session/exercise. Its something i have not heard you mention in your nerd math videos. Thanks
great idea
If I had a pony I would ride him on my boat. Me and my pony riding on my boat out to sea. Do not misconstrue, but it is good to see you out of LA. Hey, I found a "flyer". ROCK ON ! ! !
Yes sounds great.
I'm currently working through some sore shoulders from training after almost a year of KB. I assume I just need to drop the weight for a bit to build joint strength. Or is there something else going on? Mobility, warm-up, ...?
Mobility’s and warmup is going on
@mark
Following your videos for a while and appreciating all the programming and skill stuff, they are the basis for my KB and give good fundamentals for programming other excercises as well.
I have some questions.
Would you consider a good idea incorporating in the training:
1)Max strength (no hypertrophy or burn..), like barbell training, few sets(1-5) max 5 reps to the program? Especially deadlift and squat.
or
2) Calisthenics, like pull-up, dip?
3) Would love to hear literature and book recommendations on programming, principles and skills.
Thanks!
I've been running a similar program, but recently had the not so bright idea to work snatch in on Wednesday and Saturday which has left me feeling a little overtrained.Going back to just mace/hydro on those days. I'm also combining single hand and 2 hand club on Tues & Fri, is that 'less better'?
If you have ran the basic program, IMO replacing the swings by the snatch is not a bad idea.
Mark, I have only a single KB and a CB. My choice of movements for the CB are the 3 from Level1 (moving to next level after I conquer that) and for the KB its swings and KB rock-it. Would it workout training all these together 6 days a week with a medium volume or clubs for 3 days and KB for 3 days with a relatively high volume?
Asked and answered - Thank you! Have you received your adjustable KB from Kettlebell Kings?
It’s in a snow bank outside. I’m gonna dig it out and open it up
@@MarkWildman I'm excited to know you're reviewing it!
Hey MW! Thanks again for a first class informative high quality video. We are lucky to have such titan as you in the fitness community.
Last video I asked a question which I hope you could answer. Considering the app soon to be released with a 2H clubbell program Im wondering if doing 2H CB once a week is enough to get meaningful progression follwing the program? I would like to do KB three times a week and keep TGU and squats once a week .
2hand club twice a week to get meaningful progression.
@@MarkWildman A follow up question of you dont mind. Could the 2H CB program replace TGU and Squats, as it targets same muscles and movement patterns?
Yes
I cannot give up the TGU, especially after MW turned me on to the non-stop version “top down”.
@@ClaarTube that way is sooo much better
What help most with improving ankle stability? Is it similar to what helps with flat feet?
Basically the same
Complexity varies with the number of ponies you have to avoid
Truth
Well, that was an unexpected ending...
If I had 1.5 hours on kettlebell days, could I do swings, c+p, tgu, and squats, or is it better to cap it at 2-3 exercises?
depends on the format. classic hard style. maybe 2 - 3. short time under tension 5 to 8?. long time under tension 1 to 3
Mark do you plug in all 6 movements in the heavy /light day? How do you fit the 6 movements in two days?
I take it you didn’t watch the previous video
@@MarkWildman I did but maybe I missed something I will go back and rewatch!
I have a lateral pelvic tilt. I’ve noticed that I’ve been making good progress with swings but I’m struggling with single arm cleans. Cleans don’t hurt but it doesn’t feel right regardless of the weight I use. Should I stick to swings until after I finish my progression for 16 & 20kg?
You should probable find out why you have a pelvic tilt. That will mess you up in the long run. Single arm club and bodywork
@@MarkWildman
Oh, I know why I have it and I have corrective stretches for it. I just guess my body can’t handle cleans yet.
Should I keep doing swings? I feel no pain and am doing them correctly
Coming up-Mark makes a video showing the correct way to put antifreeze in a Hydrocore.
Mouthwash
Any chance on Decksquat nerd math in the future?
maybe. it was gonna be in the app
I wanted to add a barbell into this program. I was thinking to add it to my kettlebell day?
Sure
Specifically don't beat the crap out of myself day? That sounds like a good idea
Monday always a two pony day.
You have another wildman athletica shirt idea.
T.O.T. (not tater tot or a small child) bit Tetris Of Training shirt. Maybe even add a fancy corkboard.
Mark, what does one do if they can't complete a step in the progression? Try the same sets/reps again next time?
Correct
Ponies are not impressed with your plan.
these ponies aren't impressed by anything. one of them is named "pony lectur" and wears a muzzle for our safety
never work with animals =D thx