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.
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. 😀
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!
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 !
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.
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
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!
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
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 :)
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.
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
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.
Mark, my question is regarding the timing of the 'rounds' or sets. I have a 20KG bell. My goal is 10 rounds of 10 for each of the basic movements (including snatches). I find EMOM works well for swings but what about C&P and Snatches? Should they be approached like 'barbell' training where the set is not timed but the recovery in between sets is. Example... do a set of 8 snatches right and left, then recover for 90 seconds before starting the next one. Sorry for the long winded question. I look forward to your response.
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!
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?
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.
How do you recommend working clubs / maces into kettlebells? I find my shoulders do better with pressing if I spend some time doing club / mace work from time to time.
love this vid. im back to training after a long time off. had a diagnosis of Leukemia 2yrs had got very depressed and my diet was dog shit at best. im wanting to drop 24kg in the next 12 months and get myself back to been the old me. i used to love training but have got a bit self contious about my weight. im doing lots of HIIT 30/30 KB moves swings and C&P.
Suggestions how to also include a pull exercise (pull-up or row) and some steady state cardio (I like to get outside to hike, run, or cycle) into the program?
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
Where would you add windmill, horizontal pull (rows), vertical pull (pullups/chinups), horizontal push (floor press, pushups) and another variation of vertical push (dips), besides the presses, into this routine?
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.
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.
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.
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.
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...).
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.
Love the programming but what about vertical and horizontal rows? Are you not missing the muscles those movements hit like the lats, rotator cuff muscles, rear delts? Seems like you should be doing some kind of shoulder health prehab at least to strengthen and injury proof your shoulders. I learnt this the hard way doing a classic bodybuilding routine. Started back yesterday with simple and sinister. Love the channel!
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
This is awesome. As someone who is just getting into shape I decided to add Kettlebell training to my workouts (need to start adding some strength training). Think I messed up and bought to heavy a kettlebell to start with as my left (weak side) struggles with the TGU. But I think it works if I do 2 reps each side at the heavier weight, then switch to a 10-15 pound dumbell and do 3 more reps each side. Building my way up to the full 5 sets of 1. I did notice on the kettle swings my lower back hurting. I've watched a bunch of videos and I'm pretty sure my form is fine I'm thinking it's just my lower back being weak and not used to training.
So good when there are Program Design Videos. I would like to see how can we mix Clubbells with Kettlebells: Clubs in Warm-ups, Cool-Downs, In recovering days, etc...
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.
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
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!
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?
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. 🙏
Thank you for your excellent and clear content. I'm interested in the breakdown of the 10 minutes in each activity. Is it AMRAP style or some sort of timing (30 seconds on, 15 seconds rest, etc). Also, I'm seeing that my warmup and cooldown is currently way too short, more like 3 minutes. Thanks!
Do a cooldown, stretching video please! I started doing kettlebell at the beginning of corona, and loving doing it since. But I’m not sure how to stretch after.
I realize this may be down the road a pace, but I’d enjoy hearing your take on how to include double kettlebell complexes - say, progressive rep ladders for a GVT-style high volume Clean&Press Front Squats or Single Leg Deadlifts to Bent Dead Hang Rows - in a for hypertrophy program with the more classical Swing/Get Up combo along with mobility work for active recovery. How long one can sensibly daisy chain those mesocycles with deload and re-test weeks spacing them out is the big question on my mind.
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
Hey Mark, I appreciate the program design breakdown. As for sport specific training, how would you incorporate kettlebell/strength training over the course of a week? Let's say for a "simple" example such as running; how would you you relocate time for running and time for kettlebell/strength training? Thanks
Yes id be interested in this too please Mark eg i do a 5km intervals program twice a week and a long slow run once a week, usually Sunday :) (The program is the Chris Hinshaw program)
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.
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?
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?
My questions & comments - How would I incorporate some rehabilitation for scapula stability? - What exercises would you deem safe if done correctly while dealing with shoulder instability? - Where are the pull ups at!? - How would you incorporate accessory movements into the program? - It would be great to see you go through raw/un-cut full kettlebell workout!
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.
I doing this program exactly as it's designed with a Bottoms Up Goblet Squat and Yoga on Wednesday and Saturday. I been on the program for 3 weeks and I feel like I need some help with sets and reps. Below is what i've been doing. Any suggestions? Swings - 10 sets of 10 - 20Kg TGU - 4 sets 1 per side - 16kg BU Gob Squat - 5 sets of 10 - 16Kg Clean & Press - 5 set of 4 - 16kg
Thanks for this! I am thinking of making more of a regimented KB exercise schedule for myself, because I have found I'll workout long and hard on 2-3 days of the week (usually when I have good energy and motivation) and then the following 1-2 days after, I don't have the same energy or motivation or am just run down. I don't get sore any more - it's just more of an energy/motivation thing. So on days that I'm not feeling it, i'll do a simple warmup and cool down with maybe just a few swings, halo, squat. I guess I want to be able to go harder and longer on days that I am feeling good and motivated but start trying to leave some in the tank for the next day.
Would like to know suggested weight, rep and set ranges for beginners in this sort of programming. A written down program with progression would be great
I know technically swings and cleans are both pulls, but I would still add in more classic pulls, possibly one arm rows on Turkish Getup days, and perhaps kettlebell pullovers or if you have a chin-up bar chin-ups on the clean and press day
Thanks for this video - very interesting and helpful. During the lockdown I have been training six days a week, alternating: a) Martial Arts (both empty hands and escrima weapons, with and w/o equipment) and b) Kettle Bells (supplemented by other general conditioning, such as campus boarding or a hike with pack). If i am getting thrashed then I will just take a "light" day instead of a recovery day (i.e. no bag on a "light" MA day or no TGU or Snatch on a "light" KB day). just looking for comments or precautions.
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.
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+
Binge watching Marks channel again...
Haha you and me both. Love it
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. 😀
This is probably the easiest to follow straight up helpful video on this subject I've seen.
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!!
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?
👍
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
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.
He says this is for Beginners but I think this is an excellent all-around program for anyone!
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
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
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
People usually have to pay for this kind of info!
I'll buy a t-shirt....
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 :)
Really appreciate the videos. Using kettlebells, steel mace, clubs much more exciting than barbels, ect.
Good stuff
I really appreciate your explaining the reasons why certain things need to be done in certain order. Thank you!
This video is great. Now is time to do it for the intermediates and to talk about the "Cooldown" part.
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.
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
Can you create a video or discussion on fixing forward head posture and fixing other posture issues using your chosen modalities?
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.
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
Just sneaking in "if we want to live a long time," the better reason than aesthetics to be working out, made me smile.
Does anyone know how many sets we have to do with these exercises? Another video of his says 3-5 reps for strength. That’s it?
Mark, my question is regarding the timing of the 'rounds' or sets. I have a 20KG bell. My goal is 10 rounds of 10 for each of the basic movements (including snatches). I find EMOM works well for swings but what about C&P and Snatches? Should they be approached like 'barbell' training where the set is not timed but the recovery in between sets is. Example... do a set of 8 snatches right and left, then recover for 90 seconds before starting the next one. Sorry for the long winded question. I look forward to your response.
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!
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.
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.
Hey I'm getting back into working out with kettlebells. What I'm doing right now is a lot of swings Just to get back in the Swing of things.
Solid plan
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?
Thanks for that. My question would be how do you fit this in with another sport? For example martial arts training?
How do you recommend working clubs / maces into kettlebells? I find my shoulders do better with pressing if I spend some time doing club / mace work from time to time.
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
Program Design University 101 is the best - please keep them coming!
love this vid. im back to training after a long time off. had a diagnosis of Leukemia 2yrs had got very depressed and my diet was dog shit at best. im wanting to drop 24kg in the next 12 months and get myself back to been the old me. i used to love training but have got a bit self contious about my weight. im doing lots of HIIT 30/30 KB moves swings and C&P.
Suggestions how to also include a pull exercise (pull-up or row) and some steady state cardio (I like to get outside to hike, run, or cycle) into the program?
Glad someone on Reddit recommended this channel. Super helpful! Thanks 😬
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
Where would you add windmill, horizontal pull (rows), vertical pull (pullups/chinups), horizontal push (floor press, pushups) and another variation of vertical push (dips), besides the presses, into this routine?
Very interested in that question too !
Day 1
- swing, get up, pull-ups, push-ups
Day 2
- squat, clean and press, rows, dips
Windmill can be added as part of the warmup
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.
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.
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.
Great video, thanks! Exactly what I wanted to know. I'd love to hear how you mix this with clubbells as well.
For grip training the snatch you can use a white cotton glove to train grip. Forearms will die but saves the skin on the hand.
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.
Can I do mace/club on the recovery day assuming my hands are ok? I’d like to workout 6 days as quarantine is boring lol
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...).
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.
Your ideas on strenght, power and endurance periodization using the same set of KB. Much appreciate the videos!
Love the programming but what about vertical and horizontal rows? Are you not missing the muscles those movements hit like the lats, rotator cuff muscles, rear delts? Seems like you should be doing some kind of shoulder health prehab at least to strengthen and injury proof your shoulders. I learnt this the hard way doing a classic bodybuilding routine. Started back yesterday with simple and sinister. Love the channel!
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 awesome. As someone who is just getting into shape I decided to add Kettlebell training to my workouts (need to start adding some strength training). Think I messed up and bought to heavy a kettlebell to start with as my left (weak side) struggles with the TGU. But I think it works if I do 2 reps each side at the heavier weight, then switch to a 10-15 pound dumbell and do 3 more reps each side. Building my way up to the full 5 sets of 1.
I did notice on the kettle swings my lower back hurting. I've watched a bunch of videos and I'm pretty sure my form is fine I'm thinking it's just my lower back being weak and not used to training.
You can jump to 2 handed club or clean and press and come back to swings
The most comprehensive explanation on kettlebell training. Thank you Mark and you have a new subscriber. 🍻
So good when there are Program Design Videos.
I would like to see how can we mix Clubbells with Kettlebells: Clubs in Warm-ups, Cool-Downs, In recovering days, etc...
As an older citizen, I would like to learn more about proper cool down. Thank you
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.
Thanks. Love this approach. I have also added in rotational and core exercises on alternate days
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
Thanks a lot!.... this sort of explicit structure and coaching is something that will help me tons.
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!
I’ve been waiting for this since februari. It did not disapoint! Thank you MW!
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?
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. 🙏
Thank you for your excellent and clear content. I'm interested in the breakdown of the 10 minutes in each activity. Is it AMRAP style or some sort of timing (30 seconds on, 15 seconds rest, etc). Also, I'm seeing that my warmup and cooldown is currently way too short, more like 3 minutes. Thanks!
Do a cooldown, stretching video please!
I started doing kettlebell at the beginning of corona, and loving doing it since.
But I’m not sure how to stretch after.
Hello, absolutely love your short but super informative videos! Can we get some info on your favorite ways to stretch, maybe certain exercises?
Thank you so much Mr. Wildman....
i just started kettlebell so this is a lifesaver!!!!
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!!! 💯💪🏽👊🏽
I realize this may be down the road a pace, but I’d enjoy hearing your take on how to include double kettlebell complexes - say, progressive rep ladders for a GVT-style high volume Clean&Press Front Squats or Single Leg Deadlifts to Bent Dead Hang Rows - in a for hypertrophy program with the more classical Swing/Get Up combo along with mobility work for active recovery. How long one can sensibly daisy chain those mesocycles with deload and re-test weeks spacing them out is the big question on my mind.
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
Thank you. I'll follow this program.
Hey Mark, I appreciate the program design breakdown. As for sport specific training, how would you incorporate kettlebell/strength training over the course of a week? Let's say for a "simple" example such as running; how would you you relocate time for running and time for kettlebell/strength training? Thanks
Yes id be interested in this too please Mark eg i do a 5km intervals program twice a week and a long slow run once a week, usually Sunday :) (The program is the Chris Hinshaw program)
.
Let’s go!!!! What we’ve all been waiting for
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.
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?
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?
My questions & comments
- How would I incorporate some rehabilitation for scapula stability?
- What exercises would you deem safe if done correctly while dealing with shoulder instability?
- Where are the pull ups at!?
- How would you incorporate accessory movements into the program?
- It would be great to see you go through raw/un-cut full kettlebell workout!
Hey Mark, can you do a video on how to program a kettlebell/dumbell routine? Thanks!
What about Pavel Tsatsouline's program of swings and TGUs every day?
Thank you for doing this. Can you cover programming for kettlebells AND clubells? I do both.
Couldn't find it in the comments. Would these be 1 handed swings. 5r 5l for 10. Or two handed ?
More people need to think about their programming like this. Thank for the share
Got me some kettlebells. All very new to me. Love this channel. Would love an example of a workout program for this schedule.
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.
I doing this program exactly as it's designed with a Bottoms Up Goblet Squat and Yoga on Wednesday and Saturday. I been on the program for 3 weeks and I feel like I need some help with sets and reps. Below is what i've been doing. Any suggestions?
Swings - 10 sets of 10 - 20Kg
TGU - 4 sets 1 per side - 16kg
BU Gob Squat - 5 sets of 10 - 16Kg
Clean & Press - 5 set of 4 - 16kg
I would ask where any sort of walking or even running would go and where could you put some bodyweight exercises in a program like pushups or pullups.
Wondering about that too
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!
Thanks for this! I am thinking of making more of a regimented KB exercise schedule for myself, because I have found I'll workout long and hard on 2-3 days of the week (usually when I have good energy and motivation) and then the following 1-2 days after, I don't have the same energy or motivation or am just run down. I don't get sore any more - it's just more of an energy/motivation thing. So on days that I'm not feeling it, i'll do a simple warmup and cool down with maybe just a few swings, halo, squat. I guess I want to be able to go harder and longer on days that I am feeling good and motivated but start trying to leave some in the tank for the next day.
Would like to know suggested weight, rep and set ranges for beginners in this sort of programming. A written down program with progression would be great
I know technically swings and cleans are both pulls, but I would still add in more classic pulls, possibly one arm rows on Turkish Getup days, and perhaps kettlebell pullovers or if you have a chin-up bar chin-ups on the clean and press day
Thanks for this video - very interesting and helpful. During the lockdown I have been training six days a week, alternating: a) Martial Arts (both empty hands and escrima weapons, with and w/o equipment) and b) Kettle Bells (supplemented by other general conditioning, such as campus boarding or a hike with pack). If i am getting thrashed then I will just take a "light" day instead of a recovery day (i.e. no bag on a "light" MA day or no TGU or Snatch on a "light" KB day). just looking for comments or precautions.
How do you program sets/reps? Or timed sets? How would you change sets/reps from Monday Swings to Wednesday Swings?
Fantastic video! I’m excited to have found your channel and can’t wait to binge learn!
Thanks Mark I am 64 years old Can I put a rest day in between each of the work out days
How can I work clubs into this program