This is hands down the best fitness/kettlebell channel on youtube right now. Im a newcomer to kettlebells and your videos have taught me a lot, especially about the do`s and dont`s. Thanks!
Things I would love to see: Warm Up: Is it just there to get the blood flowing? Are you stretching during this period? Do you use specific warm up exercises depending on what kettlebell exercises you intend to perform. Cooldown: Are there standard cooldown routines you use or is it specific to the work out? Recovery: Do you recommend doing cooldown/stretching on recovery days as well? Are these "do nothing" days or can you do something low impact like jumping rope/swimming?
My two cents' worth as a 53 year old former active duty Marine and current Crossfitter: on my recovery days I either do a prolonged period of EASY stretching/yoga (say about 30-60 minutes) or something easy on the joints like swimming. Either way is good in my experience. I actually prefer swimming if access to a pool is available as I get a nice cardio boost as well. If a pool isn't available, I do the stretches/yoga work. Sometimes I do other athletic activities, e.g. horse riding, surfing, hunting/scouting, etc. because for me that's the whole purpose of working out anyway: getting better at my preferred outdoor activities. I'm not a fan of doing nothing unless I am injured. But everyone's body is different so do what's best for you.
@@wayneparker9331 50 years old. Started light yoga last November.. I seriously thought it was for wussies but when injuries (and age) caught up with me I gave it a shot and it was life changing. A daily light yoga routine is what made my body able to do kettlebell. Word of advice, don't do any yoga positions that don't feel comfortable.
Mark Thank You I am 69 years old and just started using clubs and kettlebells and Program Design 101 sounds great and exactly what I need because I am realizing I wasn't doing enough!!! Nerd Math Part2 got me started in that direction.
Really happy to see you preaching the need for pliability and cool down lengthening of the muscles. Like you said way too many people skip out on this and wonder why they cant move well after 10 years of building up muscle tension.
Thank you so much for this information. My brother recently introduced me to your channel. I have history of have lost weight via cardio for my workouts, which unfortunately did not leave me in the best shape. I honestly had no idea how to implement a muscle building work out routine at home. The kettle bell seems like a great option for me and I really appreciate your teaching style. Thank you
For anyone looking for reps and sets: Start with a weight you can do 10x10 in 10 minutes. Progress by adding 1 rep or 1 set per workout until you get to 10x20 (or 20x10). Then you get a heavier weight and do it again. This is from his "Is 10min of Kettlebelling enough - Part II" video. It seems to be addressing swings, but it seems like a good rule of thumb for other exercises. Find the lowest weight necessary to do a rep range that suits your goals for a number of sets in 10 minutes, then double that volume to progress before transitioning to a heavier weight. Correct me if I've got that wrong, @Mark Wildman
I'm so glad you popped up in my algorithm. This nerdy queenager can't get enough of your teaching. As a "woman of a certain age" how might you modify your programs to take cortisol into consideration? PS - you take me back to the 80s when you pop your 5.11 polo shirt collar. 😀
This guy is seriously brilliant. I did not take his advice and really increased my snatches with my relatively new to me 24 kg. I got a small skin tear on left hand. I didn't want to stop so I kept going. I tweaked my form a bit to relieve pressure on left hand and the next set I injured my back (first back injury in half a decade probably). It's been a week and back is almost recovered. I should have listened to Mark.
hey mark…man, i have been wanting to start training with kettlebells for literally several months now…i invested in a couple of kettlebells & pretty much like anything else i assumed i would be able to find everything i needed to know from start to finish in no more than a day with the help of Google & UA-cam….well, i was overwhelmed. haven’t been able to find the information i’ve been searching for until now (and i was about to say to hell with it), but your video popped up & i honestly figured it would be just like every other video i had seen up to this point…put it this way….I watched one time & immediately got my whiteboard out & erased it….now i have a calendar & am confident that i have found what i have been looking for….🙌 I look forward to checking out your videos & hope for the best! at least i have a starting point & for this i say thank you brother! was exactly what i had to have!
Would love to see the principles of programming in terms of: strength, hypertrophy, endurance, met-con, mobility, etc. for a comprehensive program and how that would fit in to a 3x a week, 4x a week or 6x a week setup depending on someone's schedule and other fitness commitments. Not sure if that makes sense or not, but a sort of template based on overall principles that can then be applied in context.
@Mike The Cop without a doubt it is the best fitness report from renkarter bell! is a basic kettlebell training program that covers every muscle in your body, very effective !! I recommend it !
You've made a video on warmup i.e neck+shoulders that has helped me greatly with my shoulder 'injury'. Could you make one about the cooldown as well? Thanks!
Thank-you, we're finally off down the rabbit hole of program design! This is what I have been waiting for, so very pleased. What I specifically want to see in future videos has already been stated, but to second, or third or fourth, them: Cool-downs; What does a Wildman Athletica style cooldown look like? Does it change based on the workout it is tailing and most importantly what do you consider when you design it? Warm-ups; Same as cool-downs really; You have shoulder and neck mobility/warm-up videos and the kettlebell warm-up exercise demonstrations, how do you put those together and what do you consider when you do? Clubs; Basically how do you incorporate clubs into program design? How do you take someone from zero club experience to proficiency? How do you do that while doing the same with kettlebells, how do you do it if they are not doing kettlebells, i.e. a dedicated club program, if you ever do? Recovery; What does a recovery day look like if it’s not just “do nothing”. Workouts; What does a squat/C&P/TGU workout look like, but mostly importantly, what are you considering when you decide between for reps, EMOM etc.? Given inside and outside circular movements, left and right, do you do them all in one workout or set, split them across workouts, base them on the experience and ability of the person (obviously the latter, but is that the only criteria)? When do you go to continuous movements, (changing hands without stopping) vs sets and reps or EMOMs? Basically, just talk about anything and everything and I will watch it. Loved the exercise demos, but this is what I have been really hanging out for, so I am buckled in and ready for the ride.
Glad to see a 4-day program, which is what I've been doing for last several years. Recently, I tried adding a 5th day, but my body was too broken down, so it's 4 for the long-term. Thanks for another excellent instructional video.
I see a notification from Mark, I click immediately knowing I'll be learning something useful It'd be great to hear how you program kettlebell use for better cardio or for strength Also, what about if you want to add in things like bike riding and running, is this considered active recovery? Plus what if you have a class in your week such as Krav Maga, do you have a pure rest day the following day, or less intense kettlebell work I realise it's dependant on the ultimate goals of the person training, but it'd be really interesting to hear your thoughts on these topics. Either way, keep these videos coming they're a goldmine of information
This is how people sounds when they know what they are talking about. Great video as always! You can't imagine how I've benefited from your videos. Thank you!
Thanks Mark for this video, I appreciate your thinking and insight on designing a kettlebell program. I definitely agree, about what you said with regards to cool downs. Over time, I have come to appreciate my cool down and look forward to it. I find that the cool down is a great mental and physical transition out of a vigorous exercise sessions and enables the bodies recovery to start up sooner.
This is perfect for me! I've been doing swings and squats together because I love swings and squats. I will change that up. It does make me wish I could follow a program based on a regular week. I work 12 hour shifts which wrecks my ability to do anything with regularity. 2 days, 2 nights, 5 off. Weird but awesome.
Another vote of confidence for this. Thanks Mr W. I am a complete novice as far as training programs are concerned, and I only thinking the other day that i should try to sort out something a bit more structured. This advice has come at exactly the right time. Thanks for the time and knowledge you are sharing.
First, this is awesome. Extremely excited to see programming 101 continue. My questions are around “additional” movements - I like pull-ups, clubs, body weight stuff and would like to keep them in addition to this type of program but not sure how or if that’s even a good idea.
Great vid Mark, glad you got around to programming. I'm just curious where you would place heavy clubs in a program aswell as running. I also remember you mentioning that there are movement based programs (7 basic human movements) aswell.. maybe you can do a beginners vid for a program like that. If anything I'll just ask you on the next Q&A
Been loving the videos. I'm coming back to bells after an almost 10 year hiatus. I would love to see snatch programming. Side note: I have been doing bottoms up goblet squats straight into a Halo at the top as part of my warmup. I'm pretty sure I got that idea from you. It has really helped my hip mobility and helped sort out a shoulder injury. Now hat my shoulders work better I can go back to archery. Thank you.
Thanks thanks thank thanks thanks for this. Really. Thanks. Request: How do we figure out our base level in terms of weight and reps? Request: Warm up & Cool down routine we can follow along
Yet again. Brilliant video. I have been doing programs like S&S and Q&D along with mace 360 training. I like them due to the fact they are simple and quick, you get a lot of bang for your buck. However now watching this video, break your basic kettlebell skills into 2 exercises a day. Getting back to basics, sure is just as quick. Would love to see a video next on volume for each exercise and a more advance version of this, like squat, hinge, pull and press per each day. Keep up the great educational, life changing videos. 🙏
Got a kettle bell last Friday, stumbled across your videos and was just learning techniques throughout the weekend.....me saying I'm over weight is an understatement. Literally started this beginner guide yesterday. Could only do 1 TGU on both sides. Was able to finish the 10x10. lol The only problem is i'm starting at a 20lb Kettlebell. I'm going to try to find a heavier one but I think this is a good weight for a first week trying to learn the techniques properly. I appreciate these videos. Maybe I'll comeback and post updates lol Thanks!
come on back. if you can't find a heavier bell. start doing sets of 2 with the TGU. and build up to 10 sets of 2 reps on each side. then go to 10 sets of 3 reps on each side
@@MarkWildman Hey man! So I just "finished" the first week of this. Just changed my diet from a burger a day to eating chicken and veggies.(for kettle bell performance purposes more than health) First reaction, I don't see a difference. (which is beyond fine) I FEEL a difference though. In my knees specifically. I've gotten much stronger in this week too. For Example: was opening a bottle and just ripped it off basically, and I spilled the content of said bottle everywhere. Made me laugh. Quick question for you. In my kettle bell research I've noticed a lot of people saying they get bored with swings. I am the opposite, it's kinda fun tbh. Funner than just lifting or machine weights. My goal here is to loss weight, not necessarily gain muscle. IF I were to say do 300 swings a day in like a 30 minute span. Would that be enough...or would this routine be the answer? I find myself really enjoying the Swings and Clean and Press and kinda grumble through the TGU and squats. Thanks again, I think your videos are what they call a legit life saver! Going from 0 exercise to kettlebells. I'll keep coming back!
A trainer told me about using elastic bands as warm up, and how they , I the term was activate the muscle in some way , I don't think warm up is stressed enough , been away for a while after jumping into pressing without warming up , I also forgot about the importance of stretching Pavels technique is so spot on
This is excellent! I was waiting for this video since I started following you, and it did not disappoint. Thanks! On what days would it be good to add running/cardio/sports conditioning?
I have imbalances with my shoulder strength. I’m using 16kg bell. I can only press the bell 6 times on my left where as my right I can easily do 9 presses. What are ways I can fix this? Should I get a lighter bell for shoulders?
@@logandickson704 Rather then using a lighter weight on the weak side. Do rest pauses with the left arm so you're still loading it with the same amount of volume as the strong side. So let's say you know that you can do 9 reps straight on the right. Do whatever number of reps that you can with left unbroken, let's say its 5 reps, rest 15-20 secs. Do what you can again, let's say its 2 more reps. Rest 15-20 seconds, finish off the set with your remaining 2 reps. Also if your left is weaker, start with that side.
@@logandickson704 No need to get a new kettlebell. Look up "grease the groove" (GTG). Pavel Tsatsouine talks about it. In summary, you'll do C&P multiple (min 5) times a day, each time do one set of 1-5 reps (typically half you max or less). Make sure you're starting each set totally fresh. In the mean time, remove C&P from the program above but keep the rest the same. After a few weeks of GTG (3-4), try testing your max C&P again. It will be a lot higher :)
Program Design? And we get to ask questions too? The dream comes true! how would you add other movements like HALO (mb on CnP day) or single leg RDL (mb on Swing day) or other movements to emphasize muscle building?
First off, really appreciate all the great guidance you put out, it really helps! Q's: -A 10 minute KB Swings (or any exercise) section.. does this mean do as many swings as you can in 10 minutes? -is it wrong/less effective to do each exercise in a routine once, then repeat the routine 2-3 times? -as you progress, how do you keep "the fundamentals" in a program while making room for other stuff?
Thank you! This is fun subject to learn. Fundamental, really. As a Triathlete that am self training I struggle with programming to fit sports and weight training for strength and endurance. In my case, my age group is 70-74 yo. So , must avoid injury and include much recovery as well as warm up and cool down time. My goal is extended health. Will appreciate videos that help such athletes training programming.
Awesome Awesome Awesome. I have been waiting for this for a long time. Thanks so much Wildman. What I'd like to see next is some examples of reps and or time intervals for a beginner with a single 16 kg kettlebell.
I've been kettlebelling for about 3 years, and clubbing for 2, and I'm just now finding that everything is finally starting to click, and my body is getting it. I kettlebell 3 days a week with 3 or 4 weighted exercises and some animal flow at the end for mobility. I club 2 days a week. Each training day is 60-90 minutes. I have one day in the middle of the week for "active recovery" with mobility drills and stretches for about an hour to stay mobile (I'm 40-something). Then I have a rest day. I feel like I'm in an intermediate state where I may start experimenting with combining my kettlebell and clubbed days. Trying to change my mindset of "my food is on my plate, but nothing is touching," to "mix it all together and eat it." I study Aikido and swing a lot of weapons, so I'm thinking it's time to raise the bar a bit. Any suggestions on tweaking my base programming?
Awesome job. Was waiting for this in a while. 10 min of squats we do 10 on the minute? And grow the same as swings? Also, you always stressed cool down, a vid on that would be awesome!
Great video and information...just started kettlebelling did a little with crossfit. I like the idea of snatch's once a week...twice a week is hard for this 55yr old beginner.
For me, this comes at the exact right time. I need to get some structure in my routine (do sth every day, put in a recovery day whenever it feels right...).
Thanks for this, you asked for questions, 1) can you provide warm up and cool down routines. 2) EMOM works well for Swings and Squats, and maybe TGUs for one each side per minute, what do you suggest for a progressive Clean and Press routine? I love this channel.
Hey man! I just really got to say that you are very cool and funny at the same time! I don’t know if you can see it, but I definitely see it, and I enjoy watching you! Cheers mate!
Awesome. K.I.S.S approach to program design. I watch every video you release with great pleasure. Fantastic stuff, sir! Keen to see you thread periodisation of workload, through the great selection of exercises over a week. And maybe a protocol for the secret service snatch test?
I agree with others - a basic warm up and cool down would be great and compliment your excellent 'how to....' videos. Ps armbars - any good? Cheers as always
I love this video, before I was just doing swings and thus everyday. It would be really nice if you link videos that correspond to the movements that you covered in this video.
First off absolutely love the shirt. I'll need to get one of those. Second, thank you for starting this series. I have not found good resources to build a program. Third, what do you recommend for 3 workout days a week. It will be hard to get time for 4 or 5 days in a week with my home situation. Fourth, what about adding some regular cardio to the week. Like run or bike once or twice a week. Would you suggest doing two a days or cardio on recovery? Lastly, if I don't have access to heavier kb (current shortages from vendors) but I do have bands, do you have suggestions?
Hello Mr. Wildman, thanks You very very much for your guide. I learned and keep on learning from yourvideos about technics of kettlebell training and from your clear mind and your thoughts. My question for You is this: I want to add to this basic design program three exercises: push up, pull up and dips. How can I put them into this program without create a muscolar confusion? Many thanks for the answer and for your exemple of serious and deep researcher. Respect Luca
People usually have to pay for this kind of info!
I'll buy a t-shirt....
This is hands down the best fitness/kettlebell channel on youtube right now. Im a newcomer to kettlebells and your videos have taught me a lot, especially about the do`s and dont`s. Thanks!
Things I would love to see:
Warm Up: Is it just there to get the blood flowing? Are you stretching during this period? Do you use specific warm up exercises depending on what kettlebell exercises you intend to perform.
Cooldown: Are there standard cooldown routines you use or is it specific to the work out?
Recovery: Do you recommend doing cooldown/stretching on recovery days as well? Are these "do nothing" days or can you do something low impact like jumping rope/swimming?
this
Yes, this. This is one of the major comments I referred to in mine.
My two cents' worth as a 53 year old former active duty Marine and current Crossfitter: on my recovery days I either do a prolonged period of EASY stretching/yoga (say about 30-60 minutes) or something easy on the joints like swimming. Either way is good in my experience. I actually prefer swimming if access to a pool is available as I get a nice cardio boost as well. If a pool isn't available, I do the stretches/yoga work. Sometimes I do other athletic activities, e.g. horse riding, surfing, hunting/scouting, etc. because for me that's the whole purpose of working out anyway: getting better at my preferred outdoor activities. I'm not a fan of doing nothing unless I am injured. But everyone's body is different so do what's best for you.
I play some basketball (alone) in my recovery days. And ride a bicycle, but that's mainly for transportation
@@wayneparker9331 50 years old. Started light yoga last November.. I seriously thought it was for wussies but when injuries (and age) caught up with me I gave it a shot and it was life changing. A daily light yoga routine is what made my body able to do kettlebell. Word of advice, don't do any yoga positions that don't feel comfortable.
Binge watching Marks channel again...
Haha you and me both. Love it
i'm watching this in 2024, how about you? Super excited to see where my kettlebell journey will take me :)
Mark Thank You I am 69 years old and just started using clubs and kettlebells and Program Design 101 sounds great and exactly what I need because I am realizing I wasn't doing enough!!! Nerd Math Part2 got me started in that direction.
We should form a club. I am 65+
Really happy to see you preaching the need for pliability and cool down lengthening of the muscles. Like you said way too many people skip out on this and wonder why they cant move well after 10 years of building up muscle tension.
This is probably the easiest to follow straight up helpful video on this subject I've seen.
This video is great. Now is time to do it for the intermediates and to talk about the "Cooldown" part.
I really appreciate your explaining the reasons why certain things need to be done in certain order. Thank you!
Thank you so much for this information. My brother recently introduced me to your channel. I have history of have lost weight via cardio for my workouts, which unfortunately did not leave me in the best shape. I honestly had no idea how to implement a muscle building work out routine at home. The kettle bell seems like a great option for me and I really appreciate your teaching style. Thank you
For anyone looking for reps and sets:
Start with a weight you can do 10x10 in 10 minutes. Progress by adding 1 rep or 1 set per workout until you get to 10x20 (or 20x10). Then you get a heavier weight and do it again. This is from his "Is 10min of Kettlebelling enough - Part II" video. It seems to be addressing swings, but it seems like a good rule of thumb for other exercises. Find the lowest weight necessary to do a rep range that suits your goals for a number of sets in 10 minutes, then double that volume to progress before transitioning to a heavier weight.
Correct me if I've got that wrong, @Mark Wildman
What would do you for TGU? Do you do one TGU for each side every minute on the minute? OR 5 on one side and 5 on the other?
@@moesnuts 5 per side, 1x10 or 2x5 if you prefer. Do what works for you and then push yourself seems to be the idea.
How long should you rest between the sets?
I'm so glad you popped up in my algorithm. This nerdy queenager can't get enough of your teaching. As a "woman of a certain age" how might you modify your programs to take cortisol into consideration? PS - you take me back to the 80s when you pop your 5.11 polo shirt collar. 😀
Glad someone on Reddit recommended this channel. Super helpful! Thanks 😬
This guy is seriously brilliant. I did not take his advice and really increased my snatches with my relatively new to me 24 kg. I got a small skin tear on left hand. I didn't want to stop so I kept going. I tweaked my form a bit to relieve pressure on left hand and the next set I injured my back (first back injury in half a decade probably). It's been a week and back is almost recovered. I should have listened to Mark.
hey mark…man, i have been wanting to start training with kettlebells for literally several months now…i invested in a couple of kettlebells & pretty much like anything else i assumed i would be able to find everything i needed to know from start to finish in no more than a day with the help of Google & UA-cam….well, i was overwhelmed. haven’t been able to find the information i’ve been searching for until now (and i was about to say to hell with it), but your video popped up & i honestly figured it would be just like every other video i had seen up to this point…put it this way….I watched one time & immediately got my whiteboard out & erased it….now i have a calendar & am confident that i have found what i have been looking for….🙌 I look forward to checking out your videos & hope for the best! at least i have a starting point & for this i say thank you brother! was exactly what i had to have!
Glad to help
Would love to see the principles of programming in terms of: strength, hypertrophy, endurance, met-con, mobility, etc. for a comprehensive program and how that would fit in to a 3x a week, 4x a week or 6x a week setup depending on someone's schedule and other fitness commitments. Not sure if that makes sense or not, but a sort of template based on overall principles that can then be applied in context.
@Mike The Cop without a doubt it is the best fitness report from renkarter bell! is a basic kettlebell training program that covers every muscle in your body, very effective !! I recommend it !
me as well, its hard for to do the planning, i just need to work
@@marianellaramirez3786 Are you for real or advertising? Rentkarter bell link is now 404. Got a UA-cam link?
👍
You've made a video on warmup i.e neck+shoulders that has helped me greatly with my shoulder 'injury'. Could you make one about the cooldown as well? Thanks!
Can ou share that warm up with me please?
@@jakubkoutny ua-cam.com/video/OeZwqe7bfA8/v-deo.html
@@Yul636 thanks!!
He says this is for Beginners but I think this is an excellent all-around program for anyone!
Thank you so much Mr. Wildman....
Thank-you, we're finally off down the rabbit hole of program design!
This is what I have been waiting for, so very pleased.
What I specifically want to see in future videos has already been stated, but to second, or third or fourth, them:
Cool-downs; What does a Wildman Athletica style cooldown look like? Does it change based on the workout it is tailing and most importantly what do you consider when you design it?
Warm-ups; Same as cool-downs really; You have shoulder and neck mobility/warm-up videos and the kettlebell warm-up exercise demonstrations, how do you put those together and what do you consider when you do?
Clubs; Basically how do you incorporate clubs into program design? How do you take someone from zero club experience to proficiency? How do you do that while doing the same with kettlebells, how do you do it if they are not doing kettlebells, i.e. a dedicated club program, if you ever do?
Recovery; What does a recovery day look like if it’s not just “do nothing”.
Workouts; What does a squat/C&P/TGU workout look like, but mostly importantly, what are you considering when you decide between for reps, EMOM etc.? Given inside and outside circular movements, left and right, do you do them all in one workout or set, split them across workouts, base them on the experience and ability of the person (obviously the latter, but is that the only criteria)? When do you go to continuous movements, (changing hands without stopping) vs sets and reps or EMOMs?
Basically, just talk about anything and everything and I will watch it.
Loved the exercise demos, but this is what I have been really hanging out for, so I am buckled in and ready for the ride.
Really appreciate the videos. Using kettlebells, steel mace, clubs much more exciting than barbels, ect.
Good stuff
Glad to see a 4-day program, which is what I've been doing for last several years. Recently, I tried adding a 5th day, but my body was too broken down, so it's 4 for the long-term. Thanks for another excellent instructional video.
Program Design University 101 is the best - please keep them coming!
I see a notification from Mark, I click immediately knowing I'll be learning something useful
It'd be great to hear how you program kettlebell use for better cardio or for strength
Also, what about if you want to add in things like bike riding and running, is this considered active recovery?
Plus what if you have a class in your week such as Krav Maga, do you have a pure rest day the following day, or less intense kettlebell work
I realise it's dependant on the ultimate goals of the person training, but it'd be really interesting to hear your thoughts on these topics.
Either way, keep these videos coming they're a goldmine of information
This is how people sounds when they know what they are talking about. Great video as always! You can't imagine how I've benefited from your videos. Thank you!
Thanks Mark for this video, I appreciate your thinking and insight on designing a kettlebell program. I definitely agree, about what you said with regards to cool downs. Over time, I have come to appreciate my cool down and look forward to it. I find that the cool down is a great mental and physical transition out of a vigorous exercise sessions and enables the bodies recovery to start up sooner.
This is perfect for me! I've been doing swings and squats together because I love swings and squats. I will change that up. It does make me wish I could follow a program based on a regular week. I work 12 hour shifts which wrecks my ability to do anything with regularity. 2 days, 2 nights, 5 off. Weird but awesome.
Karyn Semple but you are still getting the work in.., good stuff.
Fantastic video! I’m excited to have found your channel and can’t wait to binge learn!
Thanks a lot. How about club swinging programming? How would you combine kettlebell & club programs?
Second this question.
Yes, this. This is also one of the major comments I referred to in mine.
In for this answer
yes to a combo program
Yes please
i just started kettlebell so this is a lifesaver!!!!
Thank you. I'll follow this program.
The most comprehensive explanation on kettlebell training. Thank you Mark and you have a new subscriber. 🍻
Thanks a lot!.... this sort of explicit structure and coaching is something that will help me tons.
Another vote of confidence for this. Thanks Mr W. I am a complete novice as far as training programs are concerned, and I only thinking the other day that i should try to sort out something a bit more structured. This advice has come at exactly the right time. Thanks for the time and knowledge you are sharing.
This was really informative and in depth.
First, this is awesome. Extremely excited to see programming 101 continue.
My questions are around “additional” movements - I like pull-ups, clubs, body weight stuff and would like to keep them in addition to this type of program but not sure how or if that’s even a good idea.
Great vid Mark, glad you got around to programming. I'm just curious where you would place heavy clubs in a program aswell as running. I also remember you mentioning that there are movement based programs (7 basic human movements) aswell.. maybe you can do a beginners vid for a program like that. If anything I'll just ask you on the next Q&A
See his program design videos 3 and 4
This is gold... my question : how do you program the c&p ? Number of set / rep, emom.... ? Thank for this valuable content !
Check out Pavel’s book “Enter The Kettlebell”
The Rite of Passage program is C&P focused using ladders.
In Marks latest C&P video, he mentioned working up to 75 reps for both arms.
Ive started with 20 sets of 2 reps each side
Been loving the videos. I'm coming back to bells after an almost 10 year hiatus. I would love to see snatch programming.
Side note: I have been doing bottoms up goblet squats straight into a Halo at the top as part of my warmup. I'm pretty sure I got that idea from you. It has really helped my hip mobility and helped sort out a shoulder injury. Now hat my shoulders work better I can go back to archery. Thank you.
I’ve been waiting for this since februari. It did not disapoint! Thank you MW!
Amazing Video!!! I just started getting into Kettlebells and I'm I'm glad I ran into this video. My recovery days will be my Jiujitsu days!!! 💯💪🏽👊🏽
Man...I’ve been waiting for this! Needed some direction...now I got it! Thx!
Thanks thanks thank thanks thanks for this. Really. Thanks.
Request: How do we figure out our base level in terms of weight and reps?
Request: Warm up & Cool down routine we can follow along
Yet again. Brilliant video. I have been doing programs like S&S and Q&D along with mace 360 training. I like them due to the fact they are simple and quick, you get a lot of bang for your buck. However now watching this video, break your basic kettlebell skills into 2 exercises a day. Getting back to basics, sure is just as quick. Would love to see a video next on volume for each exercise and a more advance version of this, like squat, hinge, pull and press per each day. Keep up the great educational, life changing videos. 🙏
Let’s go!!!! What we’ve all been waiting for
I'd really like a video for each day (or day type) that shows how to do the kettlebell exercise, warm up, cool down, etc.
were you ever able to find anything?
Well done... Been working on my kettlebell techniques since finding your channel a few weeks ago. Keep up the good work.
Not boring as hell. Thank you for this - extremely useful
Thank you Mark -opposite of boring!
This series is so useful. Thank you thank you thank you
This video is excellent. And very helpful.
Hello, absolutely love your short but super informative videos! Can we get some info on your favorite ways to stretch, maybe certain exercises?
Great video, thanks! Exactly what I wanted to know. I'd love to hear how you mix this with clubbells as well.
More people need to think about their programming like this. Thank for the share
Great video Mark! I’d love to see more about programming for strength vs hypertrophy, and how to periodize your training.
Excellent and well informed - thanks very much
Got a kettle bell last Friday, stumbled across your videos and was just learning techniques throughout the weekend.....me saying I'm over weight is an understatement. Literally started this beginner guide yesterday. Could only do 1 TGU on both sides. Was able to finish the 10x10. lol The only problem is i'm starting at a 20lb Kettlebell. I'm going to try to find a heavier one but I think this is a good weight for a first week trying to learn the techniques properly. I appreciate these videos. Maybe I'll comeback and post updates lol Thanks!
come on back. if you can't find a heavier bell. start doing sets of 2 with the TGU. and build up to 10 sets of 2 reps on each side. then go to 10 sets of 3 reps on each side
@@MarkWildman Hey man! So I just "finished" the first week of this. Just changed my diet from a burger a day to eating chicken and veggies.(for kettle bell performance purposes more than health) First reaction, I don't see a difference. (which is beyond fine) I FEEL a difference though. In my knees specifically. I've gotten much stronger in this week too. For Example: was opening a bottle and just ripped it off basically, and I spilled the content of said bottle everywhere. Made me laugh. Quick question for you. In my kettle bell research I've noticed a lot of people saying they get bored with swings. I am the opposite, it's kinda fun tbh. Funner than just lifting or machine weights. My goal here is to loss weight, not necessarily gain muscle. IF I were to say do 300 swings a day in like a 30 minute span. Would that be enough...or would this routine be the answer? I find myself really enjoying the Swings and Clean and Press and kinda grumble through the TGU and squats. Thanks again, I think your videos are what they call a legit life saver! Going from 0 exercise to kettlebells. I'll keep coming back!
A trainer told me about using elastic bands as warm up, and how they , I the term was activate the muscle in some way , I don't think warm up is stressed enough , been away for a while after jumping into pressing without warming up , I also forgot about the importance of stretching Pavels technique is so spot on
Can you create a video or discussion on fixing forward head posture and fixing other posture issues using your chosen modalities?
Just sneaking in "if we want to live a long time," the better reason than aesthetics to be working out, made me smile.
This is excellent! I was waiting for this video since I started following you, and it did not disappoint. Thanks!
On what days would it be good to add running/cardio/sports conditioning?
Excellent informative coaching...
Mark a vídeo with a cool down routine
Please
“Mark a video”
I see what you did there
I have imbalances with my shoulder strength. I’m using 16kg bell. I can only press the bell 6 times on my left where as my right I can easily do 9 presses. What are ways I can fix this? Should I get a lighter bell for shoulders?
@@logandickson704 Rather then using a lighter weight on the weak side. Do rest pauses with the left arm so you're still loading it with the same amount of volume as the strong side.
So let's say you know that you can do 9 reps straight on the right.
Do whatever number of reps that you can with left unbroken, let's say its 5 reps, rest 15-20 secs. Do what you can again, let's say its 2 more reps. Rest 15-20 seconds, finish off the set with your remaining 2 reps.
Also if your left is weaker, start with that side.
@@logandickson704 No need to get a new kettlebell. Look up "grease the groove" (GTG). Pavel Tsatsouine talks about it. In summary, you'll do C&P multiple (min 5) times a day, each time do one set of 1-5 reps (typically half you max or less). Make sure you're starting each set totally fresh. In the mean time, remove C&P from the program above but keep the rest the same. After a few weeks of GTG (3-4), try testing your max C&P again. It will be a lot higher :)
This is amazing! Please continue with the programming lessons. Thank you for sharing your knowledge.
Program Design? And we get to ask questions too?
The dream comes true!
how would you add other movements like
HALO (mb on CnP day) or
single leg RDL (mb on Swing day) or
other movements to emphasize muscle building?
Halo could actually be incorporated into a warm-up zone. I've seen some Russian UA-camr just doing halo+around the world as a part of a warm-up.
Yes please...more of this type of content!
Didn't expect this much quality info, thanks, it will implement this into my own schedule 😎👌
Thank you, sir. Just watched the second time with pencil and paper.
First off, really appreciate all the great guidance you put out, it really helps!
Q's:
-A 10 minute KB Swings (or any exercise) section.. does this mean do as many swings as you can in 10 minutes?
-is it wrong/less effective to do each exercise in a routine once, then repeat the routine 2-3 times?
-as you progress, how do you keep "the fundamentals" in a program while making room for other stuff?
Thank you! This is fun subject to learn. Fundamental, really. As a Triathlete that am self training I struggle with programming to fit sports and weight training for strength and endurance. In my case, my age group is 70-74 yo. So , must avoid injury and include much recovery as well as warm up and cool down time. My goal is extended health.
Will appreciate videos that help such athletes training programming.
Very good video. Thank you Mark.
Awesome Awesome Awesome. I have been waiting for this for a long time. Thanks so much Wildman. What I'd like to see next is some examples of reps and or time intervals for a beginner with a single 16 kg kettlebell.
Great knowledge, time to reshuffle old routine!
Thanks. Love this approach. I have also added in rotational and core exercises on alternate days
Great video and information. Straight to the point. Yes! Cannot wait to learn more about programming!
As an older citizen, I would like to learn more about proper cool down. Thank you
Great stuff as usual. I'll be following this closely as a fairly new kettlebell user.
Excellent! Appreciate this and look forward to more on programming
Got me some kettlebells. All very new to me. Love this channel. Would love an example of a workout program for this schedule.
I’ve been doing this same work out alternating days, I’m curious what others think:
BLOCK 1 - repeat 3 times
Swing left - 45 seconds (about 25 reps)
Swing right - 45 seconds (about 25 reps)
Mountain Climbers - 30 seconds
1:30 break
BLOCK 2 - repeat 3 times
Press Left - 10
Press right - 10
Plank left - 30 seconds
Plank right - 30 seconds
1:30 break
BLOCK 3 - repeat 3 times
Row left - 10
Row right - 10
Goblet squat - 10
Thank you for all the info you give us
I've been kettlebelling for about 3 years, and clubbing for 2, and I'm just now finding that everything is finally starting to click, and my body is getting it. I kettlebell 3 days a week with 3 or 4 weighted exercises and some animal flow at the end for mobility. I club 2 days a week. Each training day is 60-90 minutes. I have one day in the middle of the week for "active recovery" with mobility drills and stretches for about an hour to stay mobile (I'm 40-something). Then I have a rest day. I feel like I'm in an intermediate state where I may start experimenting with combining my kettlebell and clubbed days. Trying to change my mindset of "my food is on my plate, but nothing is touching," to "mix it all together and eat it." I study Aikido and swing a lot of weapons, so I'm thinking it's time to raise the bar a bit. Any suggestions on tweaking my base programming?
Hi what is clubbing please?
Hi what is clubbing please?
Awesome job. Was waiting for this in a while. 10 min of squats we do 10 on the minute? And grow the same as swings?
Also, you always stressed cool down, a vid on that would be awesome!
Love the channel Mark!
Could you do a video where you run through a day of this program?
Warmup - exercises - cool down
Thanks alot ..... lots of love from INDIA :-D
Great video and information...just started kettlebelling did a little with crossfit. I like the idea of snatch's once a week...twice a week is hard for this 55yr old beginner.
For me, this comes at the exact right time. I need to get some structure in my routine (do sth every day, put in a recovery day whenever it feels right...).
Thanks for this, you asked for questions, 1) can you provide warm up and cool down routines. 2) EMOM works well for Swings and Squats, and maybe TGUs for one each side per minute, what do you suggest for a progressive Clean and Press routine? I love this channel.
Super useful, please do more of these. Also if you could indicate how you would fold in club-bells that would be excellent. Cheers mate!
You are a true gem! Thank you for these great quality videos. Could you please talk about how to incorporate rowing within the basic KB plan?
Hey man! I just really got to say that you are very cool and funny at the same time! I don’t know if you can see it, but I definitely see it, and I enjoy watching you! Cheers mate!
Awesome. K.I.S.S approach to program design. I watch every video you release with great pleasure. Fantastic stuff, sir!
Keen to see you thread periodisation of workload, through the great selection of exercises over a week. And maybe a protocol for the secret service snatch test?
Brilliant just what I’ve been looking for!
I agree with others - a basic warm up and cool down would be great and compliment your excellent 'how to....' videos.
Ps armbars - any good?
Cheers as always
Incredible sir thank you 👍🏻
This was a very helpful video. A warm up routine video would be great. I would also appreciate an advanced program design.
I love this video, before I was just doing swings and thus everyday. It would be really nice if you link videos that correspond to the movements that you covered in this video.
First off absolutely love the shirt. I'll need to get one of those. Second, thank you for starting this series. I have not found good resources to build a program. Third, what do you recommend for 3 workout days a week. It will be hard to get time for 4 or 5 days in a week with my home situation. Fourth, what about adding some regular cardio to the week. Like run or bike once or twice a week. Would you suggest doing two a days or cardio on recovery? Lastly, if I don't have access to heavier kb (current shortages from vendors) but I do have bands, do you have suggestions?
Hello Mr. Wildman, thanks You very very much for your guide. I learned and keep on learning from yourvideos about technics of kettlebell training and from your clear mind and your thoughts.
My question for You is this:
I want to add to this basic design program three exercises: push up, pull up and dips. How can I put them into this program without create a muscolar confusion?
Many thanks for the answer and for your exemple of serious and deep researcher.
Respect
Luca