A Kettlebell Long Cycle Primer 

Ideally a follow along video. That would be awesome! Thanks for the great content!

Me too. I'm up to 17 sets 16kg snatch 5/5 emom and I've been trying to do 4 days a week on a heavy / light schedule with C&P, squats and swings, but as all the set counts are all going up, I've had days where I've been very stiff and sore. For now I've backed off, but feel there's a piece missing. I don't know how to stretch, what to stretch, after a given workout.

Same boat. I stretch a little after my workouts but not nearly what I should be doing.

Precision Movement - Eric Wong has great content geared towards mobility/rehab. Used his channel to recover from an injury that took me the better part of a year and now Marks channel to workout smarter and not get injured again to begin with 😅 checkout ' ROM Coach ' app on ios or android 👍

+1 for this

Me also on both styles

Agree. And big props for keeping his clothes on too! Hear that Jeff Cavalier....strong is the new big.

@@ejay1474 lol

​@@ejay1474 His clothes are too damn cool to remove...it's not totally my personal style, but Mark can freaking dress. I love that strong is the new big, I'm 47 & have (5) kids from 22 -- 9, & I'm still the physical alpha amongst them all because of kettlebell training.

Press is better for muscle development. Numbers are much lower. Jerk allows you to endure for a high number of reps by sharing the load. Kettlebells shine in endurance training.

i am not supposed to talk about it. but.... stay tuned

@@MarkWildman will do!

Hello :) May I answer your thoughts and questions? I guess these boots are made by dolomite. Which are really high quality. Especially when they comes with grip by vibram. One of the best. When you want to make your training barefoot but you are outside and the underground is maybe not that comfortable you can watch out for barefoot shoes. There are a lot of companies. In the US and Europe for sure. For less shipping costs it's good to find some in your area. These shoes are high priced in general. You also can find barefoot shoes/ boots for hiking. They still have a bigger toe box and thin sole but more grip. Just one brand for example is Vivobarefoot. I have another favourite. But I don't know where you are living. There is already a video uploaded about training & shoes, when barefoot is not possible. Greetings ☀️

I love 5.11 recon boots but they are no longer made. I’m wearing these Dolomites because they are gore Tex and it’s been going back and forth between desert and snow field for the last month. There are now some barefoot 8” desert boots I have on order but they haven’t shown up.

Wide toe box is what I look for, but I also prefer hunting or military boots, just because they are designed to be durable off trail. Most barefoot trainers are NOT designed for off trail.

@@stefanienia3914 very insightful and helpful thank you !

@@MarkWildman Gotcha ! Very helpful I will use that information as a guide as I consider my next boot purchase. Thank you!

i do. i put in about 10 min of various hard style clean and press into my long workouts. going to half kneeling will remove your ability to cheat.

@@MarkWildman So how do you usually structure your long cycle workouts then? You just do one continuous 30-minute set, starting with hard style clean and press and then switching to clean and jerk during the course of the set?

from 2009? i hadn't considered it. i'll have to look up that idea again. i think i saw him talk about it in maybe 08. is that the double hard style jerk and long cycle for 20 reps program

@@MarkWildman I'm not sure if it's 2009. No. It's a combination of basic kettlebell movements : clean, press, snatch, squat, etc. and you pick a few of them lets say 3: clean, squat, press. You do each one of them in this order and that's 1 set. You set the bell down, rest, breath etc and restart on the other side and you keep going for 20-30-40+ mins with actually having a strict rest time. The goal is to get strong while improving "cardio" by staying into that z2 HR range. Look up his Instagram, hiw training has been strength aerobics for the past year probably. I was just curious on your thoughts about it and its effectiveness for gpp foe the general athlete. Thx!

I haven’t used that technique in awhile. But it’s fantastic. Requires less.... refinement. And you can push big weights. .... ok. I should make a video

Yes

thanks Mark!

You'll get way more endurance with the jerk vs pushpress. The jerk employs a second dip allowing your body to get under the weight and lock out the arm without any pressing. As an example, Kettlebell sport two-arm or one arm LC is 10 mins (or 30 and 60 for marathon) Vs only pentathlon has the pushpress and it's 6 minutes multi switch. 🙂

@@chrisdenning8905 That makes sense. I feel like for my purposes though doing 6 minutes with multi-switches sounds a lot more interesting and well rounded when in the scope of a pentathlon. I mostly use KB to train for hockey, so I'm not sure if LC is really the best vehicle vs doing a range of things and then sport specific skill work.

This is cali. But it does look like western Colorado

Not exactly. But mills are the equivalent of snatches. Some people equate swipe to jerk but it’s totally different in my mind.

With the Club, 2 Hand Clean to Order Position + Torch Press (a 45 degree angle press, give or take) is pretty close. More similar to KB Clean & Press though. The thing is while a Kettlebell is both a swinging and lifting implement, the Club is almost completely a swinging implement - it doesn’t do lifting very well.

after therapy. start with single arm club for a few months. the overall load is lighter, and the achilles demand is less. its how i rebuilt after my knee surgeries. do the long progression. that thing is gonna keep you on skill work for 6 months, luckily the single arm program is like.... 2 years long.

@@MarkWildman thank you, for the advice!!

I think he said he made it himself!

WHAT! lol that's what's up

it was an east german work shirt. look up german rain camo. shirt cost me maybe 10$. dart the sides. 2 darts in the back. then mark the waist for correct height. this went above my cowboy belt so it was out of the way of a draw. then use the cut off from the bottom to extend the sleeves. i think mine are 38. use left over fabric to reinforce the collar. i make my collars always stand up because i hate getting a sunburn line on the back of my neck when im working. whole thing should take less than 5 hours depending on how annoying your machine is

Because you do It for 10 minutes without stopping

It's two movements together--clean and jerk (or press, or push press). It's not because it's done for 10 minutes in competition. All three kettlebell competition lifts (long cycle, snatch, and jerk) are done in 10 minute sets.

The one he's using is 16kg (35lb). Yellow is the color code for that weight. If you see green, it's 24kg (53lb), and if you see red, it's 32kg (70lb). Those are the three most common.

MW is explaining how to do the movement and as such is over-emphasizing them so you can see where to put the emphasis. Watch someone like Denis Vasilev do Long Cycle. His movements are so fluid he is like a machine, but he is hard to copy because he has "greased the groove" for years.

@@ralphnevill6171 I see your point about overemphasis. I took a look at Vasilev. Maybe it is because it is with 2 kbs, but it seemed more complicated than the MW Clean & Press where he translates a straight arm pendulum propelled by hip snap into an articulation around the forearm axis to rack position then press to lock out. I guess it is called "hard", but it seems a lot less acutely stressful.

double long cycle in high level competition is truly brutal. most normal western strong people have a really really hard time getting the spinal movement adaptations like the eastern guys have because we all start way way way later in life. their movement is crazy well adapted. essentially think of them as having a work capacity adaptation for load, they are essentially the ballet dancers of work capacity. but just like ballet. its hard to mimic those levels of adaptation later in life.

Tell me you’ve never been to the desert without telling me you’ve never been to the desert.

There’s snow just off camera

most really strong people who come from western training have an extremely stable spine from all the heavy lifting. this makes it incredibly difficult to adapt to soft style for many people. im not great at it because of the really heavy club adaptations i have. strength is stability. or at least in western training. hard style is great for western people. then i say move to clubs to get a more mobile spine, every athlete can adapt to club work. but... not every athlete will or will choose to adapt to pure kettlebell competition style.

@@MarkWildman that makes sense. Maximum efficiency and maximum training benefit are different animals, and I guess what I'm learning is Kettlebell sport is exactly that--a sport. Not everybody wants a high score.

You are very correct. Competition is a long long brutal road. Hard style is much easier to get results from faster

I’ve literally said repeatedly that is old training and that new stuff is drastically different. . And there is a difference. And yes it’s a mishmash. I’ve said that probably 100 times. Don’t like it? Don’t watch it

@@MarkWildman @Mark Wildman like I said, appreciate your content, probably missed the parts where you mentioned it was old stuff, if you mentioned that then sorry for making you reiterate it. Anyway, hope you did not take offense, as I just wanted to mention the things that bothered me. Not all comments have to be "oh you're fabulous, you're awesome", right :)? Have a great week, man ✌