Hey Mark, thanks for the great content as always. A simple excel spreadsheet would make that whole program write itself if you just sort it by work volume (weight x sets x reps).
How about a program for 2(16kg)/ 2(24kg)/ 2(32kg) since 16, 24, 32 is a common setup from before adjustable bells were available and you already have a Clean ans Press program for those
Hey Mark, I've got 2x16 (although these are different shapes same weight), 2x20 (also different shapes) and 1x24kg. I'm assuming starting at 6 sets of 10 and building up to 10 sets? Also, would you complete your squat sets as EMOM?
I am doing your baby steps for overweight. I watch these to pick up on math and trend, mental prep. BTW, I am thinking about switching out of overweight except working on deeper squats. No problem doing suitcase lifts at kettlebell height. I have had knee surgeries and need knee surgery. My shoulder from ski fall getting back. A 10 lb clubbell has helped. Expect my Adex club, mace and midrange in a couple weeks.. I do the C/P with 16 kg. Single arm swings. Thanks for getting me headed this way. Have a 16, 18 and 20. Have lost 30 lbs. Well, brush clearing, felling trees, and digging out stumps with a pick axe and shovel have been pretty good workouts. And your eating 8 hours has helped.
Hi Mark. Listened two times. Still don't understand a couple of things. First of all do you train this program everyday or every other day or some other way? As far as I understand you increase from week to week the number of sets, till 10 sets (reps and weight are the same), then the number of repetitions (sets and weight are the same) till you are able to do 10 reps in 10 sets, and finally the amount of weight. Correct me if I wrong.
I've got a 12/16/20/24/28/32kg I've been double front squatting for months with the 24/28kg and trying to figure out if I should go to 24/32 or 28/32 in my next weight? Would love a video on how to progress on lopsided doubles!
This would be a great video! MW has recommended going up in weights for single KBs rather than getting doubles first, so it makes sense to then prioritize doing a video on asymmetrical double front squats vs symmetrical :) But doing videos on both is better. It's like why choose only one favorite knife?
Are you running multiple progressive programs (dbl squat, swings, slam ball, mace, etc.) at one time or will you be doing only this for 3-5 workouts a week?
Absolutely love this, Mark. Not sure why I am late to the party on seeing this particular video. For us mere mortals who want to pair this with your double C+S approach from prior videos (double 20s and 24s currently), could one still run light, heavy days and run the program that way?
Mark, One giant variable you don’t mention is rest time. The difference what I can do at a fast pace with short rests (like EMOM of 10/10 snatch leaves just about 15 seconds till next set starts, so couldn’t come close to the magic 200-Rep in 10 minutes Secret Service test...but, if I slow it down (like a minute rest AFTER each set), totally different. Etc. How do you work with rest times to improve work capacity? Sorry if tedious question but you know the most of anyone now...You’re the new Pavel. So then all this applies to your double squat vid here too.
The test time discussion was in a previous video. But... for squats it’s e2mo2m. Set a 2 min timer. Do a set. Rest for the remainder time. If it’s really heavy. Make it e3mo3m. Or a three min round.
Regarding an earlier video on the double clean and press progression with the adjustable kettlebells; could that exact program be used with the double squat? I believe it consisted of a goal of 10 sets of 5 reps
Have been trying to work up to 10x10 on Double Clean & Press as well as Double Front Squat with 24s. I have worked up to 10x7 but never moved beyond that. But that is probably due to not giving myself enough rest time in between sets, usually opting to superset the exercises. I have a pair of 16s, which I consider light, and a pair of 24s (intermediate) at my disposal. Following the logic laid out in your videos, I am thinking to alternate between the two pairs of bells while creeping up the total Work Capacity, edging towards that end goal of 10x10. Would that approach make sense?
With regards to German Volume Training, most people overlook the tempo, loading and rest periods that Charles Poliquin recommend for GVT cycles. A weight you could press or squat 20 times is used for a 4010 tempo with a 75 second rest and paired with an antagonistic muscle group e.g. bench press and chins or squats and hamstring curls. It's extremely tough and only supposed to be used for a 6 week training block.
@@MarkWildman it's a brilliant demanding program, I have had great results myself in the past. Poliquin advocated advanced GVT with a heavier load (10 sets of 5) which again I found superb. Thanks for the insights on your training, really appreciate your content.
My *limited* understanding is that creating a mobile app is expensive. Wouldn't it be easier to put this kind of thing in a website, or even an Excel or Google Sheets macro of some sort to automatically generate this? I have my progression charted on Google Sheets, although it was entered manually, and I typically record my workouts via the Sheets mobile app. Not a sexy experience, but serviceable.
Hey Mark, could you give us a nerd math video on a single kettlebell squat program with variables, such as single arm clean & squats, clean and lunge, ect? Please and thank you! I love your content brother! 💪🏾💙
Mark Wildman is it safe to have any load disparity with the double front squat? For example an 80lb kb and a 35 lb kb Any point at which injuries can happen?
Could you do a Tetris programming video using a 45lbs kettlebell and a pull-up bar as equipment? Would you pair pushups with kettlebell presses? Does it matter that one motion is above head and the other is not?
I missed something...frequency. Daily, weekly, monthly??? and something else...what is your goal? Not talking about numbers but do you want to finish a marathon or get back into the NFL or play point guard in a church league? No offense. I'm sure that you spelled all or this out in a previous video.
I have a pretty decent set but got a bit stuck during lockdown. I have 8, 12, 16, 20, 24, 36. I got up to 10 sets of 10 with the 20 and 24 dual front squat. Not sure what my next move is? The 36kg is a hardstyle bell and quite a beast! Is there any progression without buying more kettlebells?
@@mikebizzleuk At the beginning of the pandemic, I ran into the problem of the lack of heavier bells for progressive overload. Of course, everyone and their mother bought up all of the kettlebells so that they could sit in their basements forever. So I had to pivot. I asked Chandler Marchman what he recommended and he was like, "easy solution, brother - get some bands'. It's so simple that I was almost embarrassed that I hadn't thought of it. They basically come in "weights", so you can secure them and do deadlifts, swings, etc., with greater resistance, at a fraction of the cost. The pandemic also introduced me to Iron Wolf, and I went from being 230lbs of man-meat to 185lbs of solid steel. I thought I was in-shape, but compared to now, it's laughable.
Yes, Mark, would love to have the nerd math for the 'usual' Kb weight jumps as I'm sure not many would have the adjustable KB, while most would have the 'standard' 4kg jumps... Thus, that video would be pretty useful for a lot of people. Thanks!
So Mark, you are 1) only doing squat in the workout for that day? And 2) are only cleaning the first rep, not every rep like you have advised in the past?
Thank you Mark. So doing stop clean in every rep, and doing clean and press on that basis, plus snatch, plus clean and front squat is too much work on one day?
I am not completely clear on this. Let's assume 2(30) x 8 sets x 7 reps is your max. Then what? 2(22..29) x 6..10 sets x 8..10 reps is I guess what you'll do to work with light weights but I am not sure how you'll determine your new max by dropping sets to 6 at 30 (your max) and increasing reps. If 2(30) x 8 sets x 7 reps is the point of failure it should be hard to progress from 2(30) x 6 sets x 8 reps
I only got a 16 and 20 kg . I'm currently doing double KB front squat with them . Is it a problem ? I obviously make sure to work both sides the same amount .
As a general exercise I don't see it being a problem. There will be a slight asymmetry, but you said you alternate sides, so you should be good. Though the only progression is higher sets and/or reps.
I think i get it...but i would love to see a 5*20 volume cycle with the standard double kbs 2*(16, 20, 24, 28). I have been mixing my bells to get a 4kg progression. I think I will continue to aim for 10 sets with 2.5 minute rest and then back down on the rest to bump up to 20 sets and still have time to see my family and go to work
Im struggling to see why it wouldn't be a good idea to just start with a pretty light weight and do 5 sets of 10 with ample break time? Then step it up to 10×10 in a small volume cycle before adding a kg or 2 and repeating. Getting to the eventual goal of 10X10 with 32kg.
Ok. I need to code this up. Given three variables (weight, reps, sets) I will fix one and then choose the orbit through that variable space. Hmm hmm hmm. Shouldn’t be too difficult. I’ll send the code when I get it working.
@@cucciafr68 Hey Frank, sorry I forgot to reply earlier. Also, apologies to the world for writing "waits" instead of "weights." Currently rocking a pair each of 16kg, 20kg, and 24kg!
@@stevelowry1460 Hopefully he'll go over the asymmetrical double front squat program. He said it would make the math even crazier, but that also takes in account you have the adjustable weights. Only having the 3 weight options makes the combos easier. As he said he will make a video on those lesser number of weights and the ones you have seem like the best option.
also wondering about this I have some sports to drive my kids to few times a week, driving small SUV decided to take 1xcattlebell (24g) and 2xclubs (25 and 45lbs) with me to train while waiting backseat - falling and rolling, backseat floor - rolling use few rubber bands in trunk to secure them, also putting them together in crisscross pattern so they push on each other it kind of working for me - wondering if there's any more robust/option/device to use - please share your way!
@@iirdna I tethered them to the body with steel cables in my 4 Runner. I'm glad that I don't have to do that anymore, because I still think it was unsafe, even though it was double-wrapped and locked.
For a reverse ladder that is, let's say 4, 3, 2, 1, you would do 4 left, 4 right, 3 left, 3 right, ......and so on. This allows you to rest that arm but continue with the set. If you were performing something that was symmetrical (using two hands) then there is nothing to switch to.
When short on time, I find reverse ladders extremely helpful run on emoms. I’ll start closer to failure and drop reps by one each min. This approach applies to symmetrical exercises as well. Good way to get a quick brutal workout in. I do lower the number of sets from 10 to 5 or 6 tho as the intensity is higher. Make sure to THOROUGHLY warm up first tho😉
@@cucciafr68 I had the same question and understand the rationale being rooted in giving the working side a rest before continuing with the ladder, and get why that wouldn't work with symmetrical exercises if that's the only exercise you're working with at the time. But when pairing symmetrical exercises (as in a superset or complex) - for example 5 presses, 5 squats, 4 presses, 4 squats etc. - wouldn't the same objective be achieved?
