I literally love this man. The amount of quality information I've learnt from his videos... mate. It's just silly. It's greater than what I leant from my pt course lol Respect Mark, you're awesome
The "WTF Effect" is hands down one of the best thing of kettlebell training. I used to swing to a sea yellow buoy laid at 200 meters by the shore. For me It was something like an annual challenge, like a summer ritutal and or to me it was hard, very hard. So, last february I started with kettlebelling and keep doing the basics (swing, TG, Snatch, SQD and clean) during the winter pandemic. So, summer arrives so it does the first beach day. I looked up to the yellow buoy and I went for the annual swim. I pomise you, I was a fuking swordfish, fast and steady and my heart rate was like of a dead man when I finished the 400 m swim. I promise you, as soon I 'm back on the sand I said "What the Fuck just has happened here?". In my experience WTF effect is 100% real.
@@peterng25 fantastic indeed! It improve cardio sports performances as byproduct of strengh trainning. My guest is that you become more efficient when you train your stability muscles, you spend less energy that can go to the main muscles involve in the exercice, in this case upper body.
I had the same thing actually but with running a coupled years back. Quit running over winter, got into doing kettles 2-3 times a week pretty intense for say 3 months (max), went back to running and it was like i'd leveled up a sh!t load. F*cking magic kettlebells are!
Happened to me too. I used to take walks uphill and it always felt so hard. My heart was pounding, my lungs were on fire and my lower back was always fatigued. During the pandemic I did kettlebell workouts mainly focusing on tabatas and density training. When I went back for an uphill walk I felt like a Cyborg. No fatigue at all and I was walking faster then ever!
That's because endurance training makes you weaker, burns your fast twitch strength muscles and burns your muscle mass, actually makes you weaker. Kettlebell is a combination, as you know, so you come back stronger... this is also known to happen just for pro athletes who get a minor injury and don't train for a week or two then come back even stronger. Most pro or serious daily athletes are overtrained.
The WTF effect is exactly that. I started doing hard kettlebells workouts for 20 min 3x a week and haven’t run in like 3 weeks. Only kettlebells. Now I can stay on the mat with Juijitsu and I don’t have any problem getting tired and gassing out. It’s crazy how effective a metal ball with a handle can work.
I am 61 and for the last couple of years I have dialed back a bunch of different workouts (at my age I don't have time for a bunch of gym-time). I basically do kettlebell swings and kettlebell flutter kicks with either a 53lb or 71lb bell, along with sprints. At any time, I can run a 5k without a sweat. Great video Keep Pressin' On!
Wild Man, that was excellent! I never, in my wildest dreams--pun sort of intended--considered doing swings for my mile time. In fact, the thought actually scares and shocks me. Swings for 8 minutes? That would, almost certainly, reflect on my fitness for running, in very basic ways. Much appreciated.
I’ve never been so satisfied with someone answering a question with “it depends” than I am when MW explains “it depends” in detail as he does. I don’t know if I’m left satisfied with my dissatisfaction or dissatisfied with my satisfaction. Either way, I love it.
Just stumbled onto your page as a suggestion from UA-cam. Love it. Great information, knowledge, explanations, and your sense of humor and side comments!
Good video! I've been advocating kettle swings in a FB running group I recently joined, this will save me a bunch of typing and explaining :) I'm also pushing the idea of treating running as a skill to be learnt then practiced largely thanks to what I've learned here over the past year so thank you for that as well
52 bloody minutes straight! Holy shit my 2021 resolution of 10 min straight is getting crushed tonight so I can make a new and more respectable goal time!
You only need to run if you're being chased. With those numbers, nobody is going to chase you. On the off chance someone does, put that 32kg bell through their head. Seriously, running is the cheap benchmark for fitness used by military and first responders because it is the cheapest indicator of fitness. Keep up your kb journey.
@bobba fett that is a very good feat! I have YET to see ANY positive effect KB swings has on my sprints, endurance runs or jogs etc ... if anything they tighten me up, if I didn’t stretch regularly as I have for decades I’d be in trouble. I have used KBs for two decades. There not something new to me.
Love the way you quickly narrowed it down to how fast do you run the mile 😆 beautiful analogy Sir Wildman 👏 I’m quite a humble fellow who just believes in putting out a considerable amount of workload compressed in a 45-60 minute time frame with 30 second breather between stations or circuits with zero excuses . .
No need to excuses. Your answers have never been annoying. For me this is what I really appreciate. In all different topics. And (!) your're wearing your purple self-made arm guard. Gorgeous!
This one is the best video I’ve seen in months, Mark 😀 You are better and better in talking, for every round, like kettlebells endurance training in your nerd math. A lot of humor, nearly laughing at yourself 😜💪🏽
So....for the continuous 52 minutes of Kbelling, are those all two handed swings? Or, are you mixing up movement? Either way, that is freaking beastly brother.
Good morning to you Mark from Japan! I just wanted to tell you that I personally enjoy these nerd math videos. You always leave me thinking about how I should train. Once again good morning from Japan from me and my girlfriend!
@@MarkWildman I just spoke with my girl right now she and I are in agreement. There is nothing wrong with your spelling. As a westerner I would personally put a pause or space between Ohiayo & gozaimasu. But that is because I am a westerner. She and I both know that in Japanese words can go back to back with no break unlike the modern English.
The question is flawed.. it would be better to ask “how can I use KB’s to improve my 1 mile run time?” The answer would be to mimic the energy system demands in the max effort run to a KB training session. For example: 10 KB clean and press/10 front squat/10 swings/10 lunges x 4-5 rounds as fast as possible.
I’ve used Garmins for 5+ years now for both running and kettlebells. Chest strap HR monitoring works very well (better, IMO, than the optical wrist based efforts). Pair the chest strap to the watch (Garmin uses ANT+ technology to pair to other devices), start the watch, lock the watch so it doesn’t shut off during an accidental button push, then put it in your pocket. Pull it out whenever you want to check your HR.
@@MarkWildman I mentioned it separately, but you can also look at the Polar OH1+. It seems to do very nearly as well as the chest straps but is a bit easier to deal with. Pairs with Garmin via Ant+ as well.
I wanna stick with Garmin. So I need to buy a chest strap that essentially... bluetooths to the watch? Do you have a product name recommendation I can look up?
Polar makes good HR chest straps, but if you wanted to stick with Garmin, they have a few models that are great as well. I’m the sort that if I’m pairing one device with another, I figure if they’re the same manufacturer, I’m less likely to experience any issues. So far, with Garmin, that has been the case. Here’s the one I’m using : www.amazon.com/Garmin-HRM-Dual-Heart-Rate-Monitor/dp/B07N3C5WRG/ref=sr_1_3?crid=3MY41408CFJXS&dchild=1&keywords=garmin+heart+rate+monitor+chest+strap&qid=1612527323&sprefix=Garmin+heart+rate%2Caps%2C192&sr=8-3
Love this topic as I dabble in strength and endurance. Thanks for sharing! Exercise data nerd here. I have found that EMAMS of 10 swings at 24k put me solidly in the level 2 heart rate zone (60-70%). Wrenched my knee two weeks ago, but I can still swing. Hope this will keep some of my endurance running training on track. Here is something that interests me, healthy condensed training sessions for longer events. In endurance sports, it is sometimes not just the event but the long training sessions that kill you.
@@dogrescuer1321 I am not a coach, just an enthusiast. I would say that depends on your age, conditioning, and health, and goals. With a 1:11 work to rest ratio, I stop at 30 minutes. Did this on my stationary bike yesterday with 5 second sprints on the minute. Good workout. You might set a goal of 10 sets per exercise. That is pretty popular.
Mark, when you say you could do 50 minutes of swings, do you mean straight without putting it down (approx. 1500)? Or do you mean X swings every minute on the minute (approx. 500-100)?
I would much rather swing 32k for 8 minutes than run a 6 minute mile, or an 8 minute mile, or a 10 minute mile. I hate running. But, do what you hate most and try and make it better!
@@turkishdelightpiano9336 I was just going to say that. I have bad knees and problematic achilles - so I can swing all day but running is really hard for me at this point
I started with 10x10 with 12kg, adding a rep to one set each time I trained till I hit 300 reps total. Then I reset at 10x12 with 16kg and started working my way up again. I plan to keep increasing the weight very gradually like this as it’s working really well.
Absolute brilliant video. Like the bit, if you're an MMA fighter 5 mins round do 5 mins swings, if you're a boxer and do 3mins rounds do 3mins of KB swings. To me that makes perfect sense. 👍🏻 Best KB and club content on UA-cam. @markwildman would you consider doing a video on swing & club combined video + with sexy training?
I thought that was a great answer. Though to simplify your answer I think "It depends on your goals" more than anything. Like do you just want to match effort on days you can't run because of shit weather or do you want to improve your mile time?
Excellent monologue. Why not look at it as training for workload? An engineering example is designing an amplifier circuit that can run for years at 70% load with a really good max power limit. The human system might work increase the max capacity then train at a higher daily load. Same for any power system: automobile engines, sound systems, electrical circuits, etc. However: could you, alternatively, increase the daily workload to, say 80% of the current known max until the physiological metrics (e.g. heart rate recovery and max HR at the end of an interval, O2, etc.) improve to match the previous 70% values. Then test the max (or alternative event, e.g. running) to see if it improved?
A very simple question : The cadence of the swings should be like the cadence of your mile ? Like... Something in the explosive side, but not so much as a 10-15 set of swings ?
Wow really good engineering perspective ! I've never thought that I can make TUT sets that simulate swimming sets like 10x100m in intervals or that kind of training.
This is fast becoming my favorite UA-cam channel. I'm a newbie to this stuff and I was lost for a good part of this video (eg. what's an Emum?), but it was still the opposite of annoying.
In case anyone is interested in some complex based training for conditioning. I’ve been using the following complex that is a combination of Marks progressions and monster lifts and some stuff from Dan John. Double KBs (I’m using 14kgs at present) 2 cleans 1 press 2 squats 2 pull ups (I use light band assistance) Sets are EMOMs. I started at 8 mins and currently at 20 mins. Target is 30 mins then move weights up and drop back to 20 mins. It’s an amazing work out. All basic movement patterns covered- hinge, push, squat and pull, plus amazing core conditioning and fitness. I only do it once a week (in addition to normal workouts) and getting great fitness improvements.
Love the topic, might we have more please? So as a take away, it would be appropriate, as an occasional workout, to swing an (appropriate wt at an appropriate rate) for around 8-10 minutes as a single rep? Last summer when I began swinging, I did 10x10 swings, letting my pulse come back to ~100 (one minute) between sets. Several times I wore my Polar strap and watch (left over from skiing days) to monitor my pulse and found that it easily went from 100 to ~125 during the set, so Kettle Belling loads the cardio system pretty fast. I wondered how far up it would go but never tried it. (Since I've had some heart work, I try to be mindful of not overdoing it). While we're on the subject, do you ever work with VO2 max calculations? Is there a clever way to do this outside the lab setting? Thanks for your good work.
Try using a chest strap as your heart rate monitor, you can link it to your Garmin, it will give you very accurate profiles for Kettlebells as well as most other functional movement exercises.
Is it safe to assume the time & heart rate comparisons would apply (roughly) equally to complexes like alternating 1h CSqP as well as it does to swings?
I was going ask about data collection. My garment 945 is too difficult to get good results, and being in the wrist would get kettlebell wrecked. Soooo, the best kettlebell heart rate monitor?
My garmin (forerunner 45) connects to an optical chest strap: buy.garmin.com/en-US/US/p/649059 Just another option for you. My chest strap matches my wrist most days. The major difference is the chest strap responds more quickly to changes than the wrist.
Device suggestion for heart rate during kettlebells if anyone needs it - the Polar OH1+ on the forearm near the elbow seems to work really well. Got one just for this purpose and have been testing it this week. Worked great for clean and press which is where my wrist/watch based heart rate monitors failed the worst. I suspect a chest heart rate monitor also works great but I didn't want to hassle with one.
@markwildman thanks so much. I've been doing 10, 20 and even 30 minute kb swing emom's for a while. I'm a bit confused though - what would be preferable for building endurance? consecutively swinging for a few minutes without stopping or doing 10 emom for 10-20 or 30 minutes?
How many swings approximate running a mile? No such number as the biomechanics are markedly different. Using HR alone is a correlation error. The benefits of KBs far exceed that of running. Pavel Tsatsouline has some interesting reference material to support KBs over running.
Great vid. No disrespect meant here, honest question/thought. I cannot figure out this guys body type. He looks both lean and a bit soft. Seems like he is in great performance shape. And I learn lots from him.
Also, do you recommend adjustable kettlebells? They seem like a good investment for a small home gym and separately, maybe also by for 2025 or whenever we'll be able to get on planes again
@@stefanienia3914 Thanks! I thought that I already watched everything. Here it is, in case anyone else is interessted: ua-cam.com/video/z8lcSXL6rFo/v-deo.html
Oh! Oh! Oh! What about kettlebells and MAF training. I want to increase my aerobic fitness by running using MAF training but I have done all this kettlebell work. So I have to do my swings and TGU and squats and clean and presses with a max heart rate of 121! So this should be some crazing learning curve for me. Lower weights or shorter sets I guess.
I couldn’t do non stop hand to hand swings for more than 2 minutes with a 20lb kettle bell even though I’ve reached 16reps in the 10min EMOM program with 32lbs. Don’t understand why non stop is so much harder.
A mile is 1.6 km. I run for my life. Meaning I sprint for my life. If you sprint you do not breath. So I do one arm swings alternate or not without breathing.Times under tension and not breathing less than 30 seconds. Running for your life is martial arts survival. First techniek and tactiek is escape by sprinting! I emulate this with kettlebells and more!
@@nogrenz6445 I practice not breathing while doing reps and sets. I also pratice talking while working out. I swing down the heavist is 60 kg the lightest is 8 kg the aim is breathcontrol under load under atack when you are grabed by manny than its the same as the load of kettlebell and elastic rubber my training is for escaping under load.Total reps 500 this is swings snatch jerk juggeling with 28 but also with 8. Its difficult to hold me with 4 men but this needs to be tested and now testing is a problem because of covid. The wrestlers and judo man can test als armwrestlers . One friend of me was grabed by four while others were beating up his lady. Lucky his lady was though so she survived the beathing.
25 to 35 pound weight swing it until you get tired or lack of technique, rest 20 secs do it again , rest 10 secs again, rest 5 secs, again until you can’t do the technique correctly finished, run sprints 20 yards as fast as possible good technique, walk back do that 5 to 10 times how do you fell end of training., now do solo BJJ drills on the floor, 2 five minutes drills and stretching , rest 30 secs in between too. Have fun with that. Reply after you do it curious how many people tried that. Thanks
I literally love this man. The amount of quality information I've learnt from his videos... mate. It's just silly. It's greater than what I leant from my pt course lol Respect Mark, you're awesome
This guy, calisthenicmovement, shredded sports science and the bioneer are helping me change for the better in so many ways.
The "WTF Effect" is hands down one of the best thing of kettlebell training. I used to swing to a sea yellow buoy laid at 200 meters by the shore. For me It was something like an annual challenge, like a summer ritutal and or to me it was hard, very hard. So, last february I started with kettlebelling and keep doing the basics (swing, TG, Snatch, SQD and clean) during the winter pandemic. So, summer arrives so it does the first beach day. I looked up to the yellow buoy and I went for the annual swim. I pomise you, I was a fuking swordfish, fast and steady and my heart rate was like of a dead man when I finished the 400 m swim. I promise you, as soon I 'm back on the sand I said "What the Fuck just has happened here?". In my experience WTF effect is 100% real.
WHAT? That's fantastic
@@peterng25 fantastic indeed! It improve cardio sports performances as byproduct of strengh trainning. My guest is that you become more efficient when you train your stability muscles, you spend less energy that can go to the main muscles involve in the exercice, in this case upper body.
I had the same thing actually but with running a coupled years back. Quit running over winter, got into doing kettles 2-3 times a week pretty intense for say 3 months (max), went back to running and it was like i'd leveled up a sh!t load. F*cking magic kettlebells are!
Happened to me too. I used to take walks uphill and it always felt so hard. My heart was pounding, my lungs were on fire and my lower back was always fatigued. During the pandemic I did kettlebell workouts mainly focusing on tabatas and density training. When I went back for an uphill walk I felt like a Cyborg. No fatigue at all and I was walking faster then ever!
That's because endurance training makes you weaker, burns your fast twitch strength muscles and burns your muscle mass, actually makes you weaker. Kettlebell is a combination, as you know, so you come back stronger... this is also known to happen just for pro athletes who get a minor injury and don't train for a week or two then come back even stronger. Most pro or serious daily athletes are overtrained.
The WTF effect is exactly that. I started doing hard kettlebells workouts for 20 min 3x a week and haven’t run in like 3 weeks. Only kettlebells. Now I can stay on the mat with Juijitsu and I don’t have any problem getting tired and gassing out.
It’s crazy how effective a metal ball with a handle can work.
its shocking that people still fight the idea of kettlebells. for martial arts, its the way to go.
Whats your routine? I was doing the 32:32 protocoll but still gassed out on the mat after about 2 minutes
Kettlebell swings to improve your run time? Yes please to a video like that!!
Thank you for the video, Mark!
"Telling you everything and nothing all at the same time "
It´s the best answer.
I am 61 and for the last couple of years I have dialed back a bunch of different workouts (at my age I don't have time for a bunch of gym-time). I basically do kettlebell swings and kettlebell flutter kicks with either a 53lb or 71lb bell, along with sprints. At any time, I can run a 5k without a sweat.
Great video
Keep Pressin' On!
I am a very fit 70 year old and would you please make a program for older people. I appreciate your videos thank you
Wild Man, that was excellent! I never, in my wildest dreams--pun sort of intended--considered doing swings for my mile time. In fact, the thought actually scares and shocks me. Swings for 8 minutes? That would, almost certainly, reflect on my fitness for running, in very basic ways. Much appreciated.
" I tell you everything and nothing at the same time."
I found this useful and meaningless all at the same time. =)
Love your videos!
I’ve never been so satisfied with someone answering a question with “it depends” than I am when MW explains “it depends” in detail as he does. I don’t know if I’m left satisfied with my dissatisfaction or dissatisfied with my satisfaction. Either way, I love it.
Just stumbled onto your page as a suggestion from UA-cam. Love it. Great information, knowledge, explanations, and your sense of humor and side comments!
Tell your parents, that they raised an awesome human being ! Hands down!
Good video! I've been advocating kettle swings in a FB running group I recently joined, this will save me a bunch of typing and explaining :) I'm also pushing the idea of treating running as a skill to be learnt then practiced largely thanks to what I've learned here over the past year so thank you for that as well
52 bloody minutes straight! Holy shit my 2021 resolution of 10 min straight is getting crushed tonight so I can make a new and more respectable goal time!
I did 390 swings in 10 minutes with a 32k bell the other day. Still can't run for shit. The math needs a fat bastard variable. :)
😀😀😀😀😀😀
still strong anyway. Keep it up!
You only need to run if you're being chased. With those numbers, nobody is going to chase you. On the off chance someone does, put that 32kg bell through their head. Seriously, running is the cheap benchmark for fitness used by military and first responders because it is the cheapest indicator of fitness. Keep up your kb journey.
@bobba fett that is a very good feat! I have YET to see ANY positive effect KB swings has on my sprints, endurance runs or jogs etc ... if anything they tighten me up, if I didn’t stretch regularly as I have for decades I’d be in trouble. I have used KBs for two decades. There not something new to me.
If you can do that I have a dope running program that would sort you out. But I requires a treadmill
Love the way you quickly narrowed it down to how fast do you run the mile 😆 beautiful analogy Sir Wildman 👏
I’m quite a humble fellow who just believes in putting out a considerable amount of workload compressed in a 45-60 minute time frame with 30 second breather between stations or circuits with zero excuses . .
Well, that will do it
Yes please! More videos on all those topics. I love your videos. So much info that my brain loves. Thanks Mark🙏
No need to excuses. Your answers have never been annoying. For me this is what I really appreciate. In all different topics.
And (!) your're wearing your purple self-made arm guard.
Gorgeous!
This one is the best video I’ve seen in months, Mark 😀 You are better and better in talking, for every round, like kettlebells endurance training in your nerd math. A lot of humor, nearly laughing at yourself 😜💪🏽
I am a kickboxer. I adored the K1 reference. Thank you.
So....for the continuous 52 minutes of Kbelling, are those all two handed swings? Or, are you mixing up movement? Either way, that is freaking beastly brother.
56 min tomorrow. every other exercise is long cycle. the other movements vary in complexity.
@@MarkWildman Hi Mark, what weight are you doing this with?
@@MarkWildman Ah. Thanks. And most excellent work brother. You have taught me quite a bit with your videos.
Good morning to you Mark from Japan! I just wanted to tell you that I personally enjoy these nerd math videos. You always leave me thinking about how I should train. Once again good morning from Japan from me and my girlfriend!
Ohayogozaimasu... spelling might be wrong. I think one of my vowels is wrong
@@MarkWildman I just spoke with my girl right now she and I are in agreement. There is nothing wrong with your spelling. As a westerner I would personally put a pause or space between Ohiayo & gozaimasu. But that is because I am a westerner. She and I both know that in Japanese words can go back to back with no break unlike the modern English.
As an engineer, I started watching this video rolling my eyes. By the end, I was nodding in solemn agreement.
If I get the engineers then I feel like I’m doing it right 👍
Jedi mind trick. "Telling you everything and nothing all at the same time "
what
The question is flawed.. it would be better to ask “how can I use KB’s to improve my 1 mile run time?” The answer would be to mimic the energy system demands in the max effort run to a KB training session. For example: 10 KB clean and press/10 front squat/10 swings/10 lunges x 4-5 rounds as fast as possible.
Please include more videos on this topic in the future if you have more to share.
The collar is back!
I’ve used Garmins for 5+ years now for both running and kettlebells. Chest strap HR monitoring works very well (better, IMO, than the optical wrist based efforts). Pair the chest strap to the watch (Garmin uses ANT+ technology to pair to other devices), start the watch, lock the watch so it doesn’t shut off during an accidental button push, then put it in your pocket. Pull it out whenever you want to check your HR.
I will look that chest strap up
@@MarkWildman I mentioned it separately, but you can also look at the Polar OH1+. It seems to do very nearly as well as the chest straps but is a bit easier to deal with. Pairs with Garmin via Ant+ as well.
I wanna stick with Garmin. So I need to buy a chest strap that essentially... bluetooths to the watch? Do you have a product name recommendation I can look up?
Polar makes good HR chest straps, but if you wanted to stick with Garmin, they have a few models that are great as well. I’m the sort that if I’m pairing one device with another, I figure if they’re the same manufacturer, I’m less likely to experience any issues. So far, with Garmin, that has been the case.
Here’s the one I’m using :
www.amazon.com/Garmin-HRM-Dual-Heart-Rate-Monitor/dp/B07N3C5WRG/ref=sr_1_3?crid=3MY41408CFJXS&dchild=1&keywords=garmin+heart+rate+monitor+chest+strap&qid=1612527323&sprefix=Garmin+heart+rate%2Caps%2C192&sr=8-3
@@MarkWildman I use a Zephyr bluetooth chest strap for some years now and really canrecommend it. I use it in combination with an Android App.
Love this topic as I dabble in strength and endurance. Thanks for sharing!
Exercise data nerd here. I have found that EMAMS of 10 swings at 24k put me solidly in the level 2 heart rate zone (60-70%). Wrenched my knee two weeks ago, but I can still swing. Hope this will keep some of my endurance running training on track. Here is something that interests me, healthy condensed training sessions for longer events. In endurance sports, it is sometimes not just the event but the long training sessions that kill you.
Hi Franz, I sure hope your knee improves. The dark side of Kettle bell swings is knee injuries.
How do? Bell to knee. Skiing with bindings that were a bit too tight was my culprit.
How many sets please?
@@dogrescuer1321 I am not a coach, just an enthusiast. I would say that depends on your age, conditioning, and health, and goals. With a 1:11 work to rest ratio, I stop at 30 minutes. Did this on my stationary bike yesterday with 5 second sprints on the minute. Good workout. You might set a goal of 10 sets per exercise. That is pretty popular.
@@AlteredState1123 great thanks , what's 1:11 please?
Mark, when you say you could do 50 minutes of swings, do you mean straight without putting it down (approx. 1500)? Or do you mean X swings every minute on the minute (approx. 500-100)?
I would much rather swing 32k for 8 minutes than run a 6 minute mile, or an 8 minute mile, or a 10 minute mile. I hate running. But, do what you hate most and try and make it better!
What i like kettlebell training is it dont put much stress on your joints unlike running.
@@turkishdelightpiano9336 I was just going to say that. I have bad knees and problematic achilles - so I can swing all day but running is really hard for me at this point
I'd rather do something I enjoy like KB instead of hating every second of running. Life is too short to hate your workout.
love your videos! now i want to go swing the kettlebell several hundred times just for the heck of it
hard same
This might be my favorite video from you I'm a while
Gimme more ideas
@@MarkWildman KB exercise plan to increase vertical jump.
Hmmm.... hard. The curve linear path of kbs is less ideal for vertical jump. I’ll think on it
Thanks, Mark. I can do 10 reps x 5 deck squats with a kettlebell now. I really appreciate your KB videos.
👍
I started with 10x10 with 12kg, adding a rep to one set each time I trained till I hit 300 reps total. Then I reset at 10x12 with 16kg and started working my way up again. I plan to keep increasing the weight very gradually like this as it’s working really well.
Explain please: so you were doing 10 s of 10 r of swings?
@@dogrescuer1321think they were 10 sets of 10 reps
How would you say it has effected or transformed your body muscle-tone wise?
Thank you for the video mark. You are the man
Mark ‘I’ll tell you everything and nothing at the same time’ Wildman
Absolute brilliant video. Like the bit, if you're an MMA fighter 5 mins round do 5 mins swings, if you're a boxer and do 3mins rounds do 3mins of KB swings. To me that makes perfect sense. 👍🏻 Best KB and club content on UA-cam.
@markwildman would you consider doing a video on swing & club combined video + with sexy training?
I thought that was a great answer. Though to simplify your answer I think "It depends on your goals" more than anything. Like do you just want to match effort on days you can't run because of shit weather or do you want to improve your mile time?
Excellent monologue. Why not look at it as training for workload? An engineering example is designing an amplifier circuit that can run for years at 70% load with a really good max power limit. The human system might work increase the max capacity then train at a higher daily load. Same for any power system: automobile engines, sound systems, electrical circuits, etc. However: could you, alternatively, increase the daily workload to, say 80% of the current known max until the physiological metrics (e.g. heart rate recovery and max HR at the end of an interval, O2, etc.) improve to match the previous 70% values. Then test the max (or alternative event, e.g. running) to see if it improved?
A very simple question : The cadence of the swings should be like the cadence of your mile ? Like... Something in the explosive side, but not so much as a 10-15 set of swings ?
Awesome, Putting this into my fire training ASAP, but after to the machete parry reps. ⚔️
Wow really good engineering perspective ! I've never thought that I can make TUT sets that simulate swimming sets like 10x100m in intervals or that kind of training.
Damn now I have to start, like, measuring stuff.
This is fast becoming my favorite UA-cam channel. I'm a newbie to this stuff and I was lost for a good part of this video (eg. what's an Emum?), but it was still the opposite of annoying.
EMOM: every minute on the minute
@@adamnelson4805 Thanks!!
I was hoping you could post a video combining two types of exercise: kettlebells and aquasize. That would be epic.
ETA on the App?
In case anyone is interested in some complex based training for conditioning. I’ve been using the following complex that is a combination of Marks progressions and monster lifts and some stuff from Dan John.
Double KBs (I’m using 14kgs at present)
2 cleans
1 press
2 squats
2 pull ups (I use light band assistance)
Sets are EMOMs. I started at 8 mins and currently at 20 mins. Target is 30 mins then move weights up and drop back to 20 mins.
It’s an amazing work out. All basic movement patterns covered- hinge, push, squat and pull, plus amazing core conditioning and fitness.
I only do it once a week (in addition to normal workouts) and getting great fitness improvements.
Have you ever overtrained?
@@ezekielhadad1407 Yes when I was younger. Not recently.
Loved this mate! Keep up the nerdy stuff 🤟🏻
I love that you are an engineering nerd and a functional fitness nerd. I wish I was as cool a nerd.
You will be soon
The finish of this video >>>>>>
Love the topic, might we have more please?
So as a take away, it would be appropriate, as an occasional workout, to swing an (appropriate wt at an appropriate rate) for around 8-10 minutes as a single rep?
Last summer when I began swinging, I did 10x10 swings, letting my pulse come back to ~100 (one minute) between sets. Several times I wore my Polar strap and watch (left over from skiing days) to monitor my pulse and found that it easily went from 100 to ~125 during the set, so Kettle Belling loads the cardio system pretty fast. I wondered how far up it would go but never tried it. (Since I've had some heart work, I try to be mindful of not overdoing it).
While we're on the subject, do you ever work with VO2 max calculations? Is there a clever way to do this outside the lab setting?
Thanks for your good work.
I love the conclusion part 😂
I’m starting (struggling) at a 4 min EMOM for 80swings at 12kg.
However, it feels good. So hopefully in a month or two I’ve progressed to 10min
Loving the 2 shirts! I used to do that quite often, but it confuses people for some reason, lol
It’s cold out here
You know at first I thought, "Mark you're wild man you can't do this." And afterwards I was like "damn Mark, you *can* do this."
burpies and progressions series?
great idea.
Try using a chest strap as your heart rate monitor, you can link it to your Garmin, it will give you very accurate profiles for Kettlebells as well as most other functional movement exercises.
Is it safe to assume the time & heart rate comparisons would apply (roughly) equally to complexes like alternating 1h CSqP as well as it does to swings?
Any chance you could make a macebell and or hydroflow nerd math setup/ sample workout progression?
How could I apply this to sprinting? Would the emphasis be on TUT (for twice one's race time)? Or is there a "minimum" TUT one would want to do?
I was going ask about data collection. My garment 945 is too difficult to get good results, and being in the wrist would get kettlebell wrecked. Soooo, the best kettlebell heart rate monitor?
I put min on my ankle. Someone else on this thread says garmin makes an optical strap that can go on the upper arm
My garmin (forerunner 45) connects to an optical chest strap: buy.garmin.com/en-US/US/p/649059 Just another option for you. My chest strap matches my wrist most days. The major difference is the chest strap responds more quickly to changes than the wrist.
Drew Taylor. Was it you who was talking about a garmin upper arm strap?
@@MarkWildman I think your thinking of the post by Grant Gardner from 4 days ago, but he's referencing a Polar product.
Device suggestion for heart rate during kettlebells if anyone needs it - the Polar OH1+ on the forearm near the elbow seems to work really well. Got one just for this purpose and have been testing it this week. Worked great for clean and press which is where my wrist/watch based heart rate monitors failed the worst.
I suspect a chest heart rate monitor also works great but I didn't want to hassle with one.
A chest heart rate sensor strap works extremely well. All the watches I’ve tried are inaccurate.
How about KB front squat (double or single) equivalent to back squat?
To barbell back squat?
@@MarkWildman Yes sir. I’ve seen numbers like 75 pound front squat is equivalent to a 225 pound back squat. I would like some kind of verification
@markwildman thanks so much. I've been doing 10, 20 and even 30 minute kb swing emom's for a while. I'm a bit confused though - what would be preferable for building endurance? consecutively swinging for a few minutes without stopping or doing 10 emom for 10-20 or 30 minutes?
How many swings approximate running a mile? No such number as the biomechanics are markedly different. Using HR alone is a correlation error. The benefits of KBs far exceed that of running. Pavel Tsatsouline has some interesting reference material to support KBs over running.
your run pace goes up:) great analysis.
Are there ways to turn the kettlebell swing into a steady state aerobic exercise with the same aerobic benefits as running and rowing?
Yes
Good answer...
Whats this emam acronym referenced here and where can i find a suggested workout video for it
every minute on the minute.
EMOM. every minute on the minute
why not just swing for a mile? a step after every swing. BAM!
I fully accept this as the correct answer, no caveats or corrections needed.
Mostly because it would take forever
Dude, you’d die of starvation! 😆
@@MarkWildman no it wouldn’t. Myself and Some of my colleagues in the early 1980s hit 20-48 min.
Great vid. No disrespect meant here, honest question/thought. I cannot figure out this guys body type. He looks both lean and a bit soft. Seems like he is in great performance shape. And I learn lots from him.
He’s all air!
I’m essentially a Great Dane in human form.
Thx for the video.
Really good - thanks. And very informative. Also dig the shirt 😉
Best answer I’ve heard 😉
Brilliant!
Which heart rate monitor or fitness tracker do you use for snatch and jerks?since obviously you can't have anything on your wrist.
I’m wearing the garmin on my ankle but I hear that there is an optical chest strap that can link to the watch
@@MarkWildman you wear the Garmin watch on your ankle? Okay that's different. I'll give it a trial run with my Fitbit. Thanks God bless.
You gotta warm up with it on your arm for this to work. 4 min of mace 360s is fast or just 10 min of mace.
@@MarkWildmanoh okay. thanks again for the heads-up. I'll keep you posted.
Also, do you recommend adjustable kettlebells? They seem like a good investment for a small home gym and separately, maybe also by for 2025 or whenever we'll be able to get on planes again
the kb kings adjustable competition bell is supposed to be fantastic. i have one on the way
@@MarkWildman have one and I agree. Very sturdy.
Any thoughts on swings for one minute on/ one minute off ?
Great fun depending on the weight
@@MarkWildman I have been doing emoms 15 reps alternating sides every set, switching to one minute on one minute off for as many reps as I can do.
For every complex question, there is an answer that's simple, concise and wrong.
Sincerely -
An annoying Engineer
Emom = every minute on the minute right?
Correct
Could you do a video on nerd math for squat progression plz
There is one
What is a good number of reps for the 10 minute EMOM?
Determined by athletes conditioning
Could be 200 total, could be 380…
The Samsung gear S3 frontier I have is a great watch.
Hey Mark, could you make videos on cooldown and stretching during the warmup? That would be super cool. Best regards
A video about stretching ( or not stretching) during warm up is already there.
@@stefanienia3914 Thanks! I thought that I already watched everything. Here it is, in case anyone else is interessted: ua-cam.com/video/z8lcSXL6rFo/v-deo.html
How many swings to match 1 hour cycling on a track? It produces average 440 watts.
Match time and heart rate..... so.... a lot. Long cycle would be a better idea
@@MarkWildman when you say you can do 52 minutes swings non stop it made me realise what’s possible
If you never answer another question of mine please give me an example of 52 minute kettlebell workout you have done
Clean and jerk for 2 min. Switch hands at 1 min.
Pick any thing else for 2 min. Switch hands at the 1 min mark.
Repeat.
With a 24KG bell how many sets of 10 reps would equate to a mile run?
?..... did you watch the video?
So the classic "It depends..." answer 😂
Oh! Oh! Oh! What about kettlebells and MAF training. I want to increase my aerobic fitness by running using MAF training but I have done all this kettlebell work. So I have to do my swings and TGU and squats and clean and presses with a max heart rate of 121! So this should be some crazing learning curve for me. Lower weights or shorter sets I guess.
My sport has 2.5 min rounds, how many sets would you do/how much rest between sets?
How many rounds does your sport have
@@MarkWildman Cheerleading, so basically 1, but usually we do like 4 "sets" for stamina
@@kittypewpew video for you tomorrow. actually the next 4 kb videos are for you
Only the wicked run, when no one is chasing him
Just out of interest what is your Mile time Mark?
7 min ish.
Run with your kettlebells :-)
Math is easier with a popped collar!
App?
Hoping to have a working version on Friday but it’s really up to the coders
@@MarkWildman holy moly! This is huge!
So a combat athlete would swing nonstop for the same amount of time as their competition rounds then? Ex. 3x3 minute rounds.
That’s a simple and effective idea
Look for Phil Daru channel , he has a workout using Kattlebells that adress this specific question.
I couldn’t do non stop hand to hand swings for more than 2 minutes with a 20lb kettle bell even though I’ve reached 16reps in the 10min EMOM program with 32lbs. Don’t understand why non stop is so much harder.
What fails? Grip, breath, stability, ???
Triple Aught hat?
ariat hat. i only have sweaters and henleys from triple aught unfortunately
@@MarkWildman I can only afford one hat!
A mile is 1.6 km. I run for my life. Meaning I sprint for my life. If you sprint you do not breath. So I do one arm swings alternate or not without breathing.Times under tension and not breathing less than 30 seconds. Running for your life is martial arts survival. First techniek and tactiek is escape by sprinting! I emulate this with kettlebells and more!
I hope you practice that running over obstacles
@arnold abrahams how much weight,and how many sets do you do?
@@nogrenz6445 I practice not breathing while doing reps and sets. I also pratice talking while working out. I swing down the heavist is 60 kg the lightest is 8 kg the aim is breathcontrol under load under atack when you are grabed by manny than its the same as the load of kettlebell and elastic rubber my training is for escaping under load.Total reps 500 this is swings snatch jerk juggeling with 28 but also with 8. Its difficult to hold me with 4 men but this needs to be tested and now testing is a problem because of covid. The wrestlers and judo man can test als armwrestlers . One friend of me was grabed by four while others were beating up his lady. Lucky his lady was though so she survived the beathing.
@@mahaguru1 cool!! Thanks for the info👍
25 to 35 pound weight swing it until you get tired or lack of technique, rest 20 secs do it again , rest 10 secs again, rest 5 secs, again until you can’t do the technique correctly finished, run sprints 20 yards as fast as possible good technique, walk back do that 5 to 10 times how do you fell end of training., now do solo BJJ drills on the floor, 2 five minutes drills and stretching , rest 30 secs in between too. Have fun with that. Reply after you do it curious how many people tried that. Thanks
@nimibubble how many 20 yard sprints?
Like running a marathon to train for a 10k. Sorta. Got it. Thank you.