Program design 7 - Basic Kb with integration of Light Complex Mace

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  • Опубліковано 23 гру 2024

КОМЕНТАРІ • 68

  • @gordonzola1412
    @gordonzola1412 4 роки тому +2

    Mark Wildman bringing Mace to the masses! I love my 5kg mace and look forward to using it every time. Busting a gut on the airbike, I'm thinking mace. Swinging the damn kbs, I'm thinking mace. Everything else I hate doing but have to with 100 reps OCD thoroughness. But, when it's finally mace time I'm there swinging it around the garden smiling. It's like being back in the day when ancestors were smashing sabre tooth tigers.

  • @islavistan
    @islavistan 4 роки тому +5

    This is great. Have enjoyed adding in the Mace so far. Getting to an hour will take me a while to work up to, but the journey will be fun.

  • @t0m0b0nes
    @t0m0b0nes 4 роки тому +2

    As Jan said before, so much joy to combine KBs with maces! ♥️

  • @kauerpc
    @kauerpc 4 роки тому +1

    Hi Mark, thanks for the content! I got my mace a while ago and I'm happy and surprised by how fast the progress is from "damn, I cant do a 360" to "nice, I can do it properly" to "I can do it for some minutes!". Your content has been fundamental in helping! Tks again!

  • @villaindepot
    @villaindepot 4 роки тому +3

    Nice, the video I was waiting for. I like mace the most, even more than kb and clubs.
    I think I will do the mace routine at night as a way to unwind from work. KB and Clubs routines in the mornings.

  • @matthewparsons6496
    @matthewparsons6496 4 роки тому +6

    200 videos? Cool, bring it on. I have two maces, being in Singapore they're metric - 6kg and 8kg. So basically getting those half steps you're talking about. The supplier here sells 4kg-12kg in 2 kg jumps (then 16kg and 20kg... ok bro) which is awesome.

  • @CalTN
    @CalTN 4 роки тому +3

    Started on a 15lb macebell. It was rough starting out. Get a 10lb and let your ego go.
    I just bought the 25lb quad mace and a 10lb. I will swing mace, bell, and clubs the rest of my life.
    Even Leo Savage swings a 10lb when he flows and that dude is strong!
    Be well.

    • @conraddarrah3849
      @conraddarrah3849 4 роки тому +1

      I started with the 15lb as well, definitely wish i had started with the 10lb. Ive been using it for 6 months now and still some of the more complicated flows are hard to try for the 1st time. Have you used the quad mace yet?

    • @CalTN
      @CalTN 4 роки тому

      @@conraddarrah3849 Hasn't shipped to me yet. I'll post a review on my channel.

  • @shak535
    @shak535 4 роки тому +22

    So what you're saying is , the brain craves complex romantic exercise to fill in the gaps ? This show is one of the best things to come out of the Covid19 , 2020 craziness .

  • @eblackshaw
    @eblackshaw 4 роки тому +1

    Another great video with straight forward explanations - thanks Mark -

  • @hiphopinfukuoka
    @hiphopinfukuoka 4 роки тому

    🙌🏾 Great video bro! You talk very conceptually! People from any sport can incorporate your concepts into their lifestyle.I might be saying this to because I am a philosopher and have a degree in philosophy and ancient civilization

  • @nettigonzales4524
    @nettigonzales4524 3 роки тому

    I love this series. I can't wait to start.

  • @CraigMassey_nz
    @CraigMassey_nz 4 роки тому +2

    Cool down
    What does a cool down routine look like in your programming?
    Does it change based on the workout done?
    Need to get on and make myself a mace or two.

    • @bananajoe275
      @bananajoe275 4 роки тому +1

      Mostly stretching, most important the muscles you just trained.

    • @a.lame.username.
      @a.lame.username. 4 роки тому

      I have taped rocks to sticks...

  • @nickdunning9683
    @nickdunning9683 4 роки тому +1

    Mr Wildman, Have you come across the Adex Mace? It’s a adjustable mace that you can adjust the weight from 7lbs up to 30lbs in increments of 2.5lbs . It seems a little pricey, but you will only need one, I love mine.

  • @mrbatzov
    @mrbatzov 4 роки тому +1

    Thanks for all the quality content Mark. I was wondering if the next one in the program design series could be on combining kb with calisthenics. Personally i do 3 fullbody workouts a week (mostly on gymnastics rings) and want to add kb work on other days (will simple and sinister-ish workouts do?)

  • @MrSteeJans
    @MrSteeJans 3 роки тому +1

    Hi Mark,
    When you say add a minute to the Mace workouts "each time", did you mean every day ?, or each week ?
    Ex: Monday: 10 min, Tuesday: 11 min, Wed: 12 min, Thurs: 13 min, etc.......or, 10 min week 1, and 11 min week 2, etc ?
    Thanks

  • @tomiskalmar
    @tomiskalmar 4 роки тому

    I would love to see your programming using the six degrees of freedom as 6 exercises 6 times a week. Would it make sense to separate the heaving exercises into three classic categories: push pull squat as these tend to focus on building strength/hypertrophy (based on needs) and the rest of DOF building on strength-endurance? And for added variety sub-divide it as like:
    Day 1: Push (KB Military Press, if included with a clean then that would tick off the pitching...)
    Day 2: Pull (Pull up)
    Day 3: Squat (Goblet/front squat)
    Day 4: Active recovery/ full rest
    Day 5: Push (Bench press or whatever)
    Day 6: Pull (Chin Up or Bent-over row or any variation)
    Day 7: Squat (Zercher squat)

  • @Lionelltd
    @Lionelltd 4 роки тому +3

    Just another great video. I want to add mace work but I feel I'm already doing too much lol.

    • @MarkWildman
      @MarkWildman  4 роки тому +1

      it does get to be a lot. but in 6 months it will be much much easier

  • @justwow9583
    @justwow9583 4 роки тому +1

    Another gem. Thanks again sir

  • @Michael-cj5mn
    @Michael-cj5mn 4 роки тому

    Keep adding please .. and can you discuss common injuries related to this style of workout and how to get past them...

    • @MarkWildman
      @MarkWildman  4 роки тому +1

      Lat tightness. Blisters on the hands

  • @kennethross2107
    @kennethross2107 4 роки тому +1

    hi Mr Wildman. I very much enjoy the channel, particularly your introductions that don't say "heh you guys" . I do BJJ twice per week each two hours with hard sparring. What KB program works as an assistance bearing in mind I am old at 58 I do BJJ Tuesday and Thursday

  • @CharitonIosifides
    @CharitonIosifides 4 роки тому

    Yes! Thank you!!! I need to get my mace!

  • @bruceallen3858
    @bruceallen3858 3 роки тому

    So Mark,
    I have (1) a compelling interest to add “play with the complexity of a light mace” to my club and kB workout … (2) a 10# mace, (3) a 9-28# adjustable Adex semi mace, and (4) Wildman mace 1-99 or thereabouts videos. How to proceed? Should we go Wildman 1-9, then Wildman 10-18, and so on?
    Thanks,
    BA

  • @jmsrbrks
    @jmsrbrks 4 роки тому

    Coach, perhaps you've answered this before in another video, but what is the intent behind heavy vs light days? Is the goal for a "light" exercise to do the same amount of work with a lighter weight (i.e. increased volume) or do the same amount of reps with less weight when compared to a "heavy" exercise. Asking for a friend.

    • @MarkWildman
      @MarkWildman  4 роки тому +1

      Light days are actually greater overall work than the heavy days. It’s a strategy to trick the nervous system. The light days feel like a break even though they are more work. And the heavy days are lower volume so they seem easier as well.....

  • @erickruel9627
    @erickruel9627 4 роки тому

    Mark, I would like to get your thoughts on program progression for squats. In your other videos, you mention 10- 20 minutes of squats while most other exercises are 10 minutes. How do you work up to the 20-minute program and what does that look like from a work/rest standpoint.
    With swings, I have been doing 10 minutes with a 20KG kettlebell and I am at 10 sets of 16 reps working up to 20 reps. I definitely feel it but it seems manageable. When I attempt 10 sets of 14 reps of bottoms up goblet squats with a 20KG kettlebell in 10 minutes I am completely gassed and my quads are on fire. Should I be taking more rest in between sets, or shoot for fewer reps before adding more weight?

  • @ryanwann6442
    @ryanwann6442 4 роки тому

    Don’t know how I missed this!?? Love to see how you organize this! Again, would pay for a detailed program (unless you want to provide it for free). Thank you again.

    • @MarkWildman
      @MarkWildman  4 роки тому +7

      App coming out

    • @ryanwann6442
      @ryanwann6442 4 роки тому +1

      Mark Wildman outstanding!! Looking forward to it.

    • @urielaz2402
      @urielaz2402 4 роки тому

      @@MarkWildman is there any oyher benefit to doing mace? I mean like 'shaping' your body musculature ?

  • @jonathanslaughter1740
    @jonathanslaughter1740 4 роки тому

    Thank you so much for the Program design series, I had no idea I was so interested in nerd math 😆.
    Please could you consider making a video showing a kettlebell training plan that includes running 3 times a week.
    Many thanks 🙏🏼

    • @tenylegnincsevem
      @tenylegnincsevem 4 роки тому +1

      "a kettlebell training plan that includes running 3 times a week" you can do it with this, my man, he said mace is for cardio, running is cardio, so just change some of the mace part and do it 6 hours apart from the kb. start with monday: run, mace light, run, mace heavy, run.

    • @jonathanslaughter1740
      @jonathanslaughter1740 4 роки тому

      Yes, when Mark mentioned using a heart rate monitor staying around the 130 bpm range, it made me wonder how this current program design would look if the mace sessions were substituted for 3 runs a week.
      Does anyone know if the 6 hour break between these workouts is a hard and fast rule?
      Is there any merit to a more compromised run/strength program?

  • @henrybailey6111
    @henrybailey6111 4 роки тому

    Thanks for this. I think It helps confirm in principle what I have been doing - following your kettlebell Tetris with 10 minutes of different continuous club mills and casts, combined with plyometric lunges and so on. Complexity. But that kind of turns out to be high intensity cardio - thoughts?

    • @MarkWildman
      @MarkWildman  4 роки тому +2

      that does. i say keep doing it

  • @Samolsapien
    @Samolsapien 2 роки тому

    So I understand the “build up to 60 minutes” for the mace training, but how do I choose what exercises to do and for how long each? Ex: would I do in/out-side circle 30 sec each side = 2 mins x 30 to be an hour? I did alt. Circles for 30 sec/arm x 10 = 10mins.

    • @MarkWildman
      @MarkWildman  2 роки тому +2

      Fundamentals are covered in heavy clubs, mace covers high complexity and adds one step at a time. How you choose those movements is an infinite answer. It’s based on desired outcome. It’s not a satisfying answer but the long answer is about a 300 page book long. Short idea. Pick a pattern and add one step at a time

    • @Samolsapien
      @Samolsapien 2 роки тому

      @@MarkWildman actually; I’d like the book if it wasn’t entirely a joke, which was how I took your comment.

  • @gregorymathans8148
    @gregorymathans8148 3 роки тому +1

    Could the mace stand in for a cool down once you are proficient?

    • @MarkWildman
      @MarkWildman  3 роки тому

      It can stand in for warm up

    • @gregorymathans8148
      @gregorymathans8148 3 роки тому

      @@MarkWildman thank you very much. I appreciate your insights.

  • @nerdfamous5794
    @nerdfamous5794 3 роки тому

    Where should I fit my rowing into this program. Should I do the “harder, exercises first I.e. clean and press before swing and tgu before squat?

    • @MarkWildman
      @MarkWildman  3 роки тому +1

      I would save towing for last

  • @hinano316
    @hinano316 4 роки тому +1

    Is 16 min or 60 min?

  • @mattiswahlby6194
    @mattiswahlby6194 4 роки тому

    Fantastic content as always!

  • @beachhum
    @beachhum 4 роки тому

    Where do ‘booty workout’ fit in the Tetris math? Ancillary like mace?

  • @musicrobusto
    @musicrobusto 4 роки тому

    Would mace be considered cool down(ish)?

    • @MarkWildman
      @MarkWildman  4 роки тому +1

      not really if you are adding time and complexity

  • @jmsrbrks
    @jmsrbrks 4 роки тому

    I just spent $750 at onnit.com! Am I doing this right?

  • @patsprehe4538
    @patsprehe4538 4 роки тому +7

    Someday someone will talk non-nerd math. That will be a real spectacle.

    • @MarkWildman
      @MarkWildman  4 роки тому +5

      the implication that all math is nerd-math? joke appreciated

  • @WalksAlone
    @WalksAlone 2 роки тому

    17.5 lb = 8 kg. Import from Europe... (I really, really need/ want Adex in Europe. in Germany Adex is a construction material company 🤣🤣)

  • @antonomaseapophasis5142
    @antonomaseapophasis5142 4 роки тому

    During a recent Q&A:
    ua-cam.com/video/oiUNi1zbX-4/v-deo.html 50:40
    you discussed a program for a person 100 lbs overweight
    I think this is a genius plan that many people are looking for
    Trying to get back on track with walking etc. is a long, long road and doesn't provide the positive feedback that putting some strength into your frame does
    Obviously Americans are candidates for this program, but the person I am thinking of is a Frenchman who works as a welder and builds metal buildings. He has bad eating habits even though his home is smack dab in the center of a culinary mecca in Provence. For someone who is hard-working, a program that has a bit of grit in it, but is manageable given his condition, is ideal.

  • @PatrickCatrick
    @PatrickCatrick 4 роки тому +3

    Oh man, video longer than 10 minutes? Must be a nerd math.