I started watching your videos in April last year. Started with a 16 kg KB. Now I use a 20 kg KB. Now my program is Warmup: Around the world; Alternating Halo + Squat; KB Pullover Day 1: TGU*10; One arm swing 2 mins*10 sets; Clean 2 mins* 3 sets; Outside Clean 2 mins*3 sets; Stagger clean 2 mins*3 sets; Cross body clean 2 mins* 3 sets; Inside and Outside circles 2 mins*3 sets Day 2: "Almighty" Deck squats 5*6 sets; Clean and Press 2 mins* 3 sets; Snatch and Press 2 mins*3 sets; Snatch 2 mins*3 sets; Inside and outside Pendulum 2 mins*3 sets. Day 3 : Is rest right now, but I have ordered an 8kg clubbell. for day 3. I had valgus knees which have improved so much. My body has completely changed. Sometimes I see myself in the mirror in the morning and for a split second cannot recognize myself! I lost my dad in August. Couldn't visit home due to Covid (I am Indian and live in Germany) and your KB videos kept me going throughout this time. I am a huge fan of yours. I even bought those cool Feiyue shoes! Once I get up to 24 kg KB and learn the basics of the clubbel, I am going to buy one of those cool maces you have! You rock! I just wanted you to know.
Hi Ritwik, may I ask you somethimg about your schedule? Hope so ;) when you did the cleans, did you two minutes per side, did you split the 2 minutes or did you change side every rep? How many Reps did you do in the beginning? I´m not that unfit, but started the TGU with 12kg to learn it correctly and it was exertive. All the best for you in these times and... Grüße aus dem Rheinland :)
@@o0ohmygosh Zwei Minuten total! Es ist wirklich schwer noch mehr als zwei Minuten 'under tension' zu sein! That is advanced stuff. What i would suggest you is this - do 4 reps one side and then switch and do 4 reps on the other side. Then back to the first side! Do as many as you can for 2 minutes. As you get better, do 5 reps each side.. go up to 10. And this is exactly what Mark Wild man suggests in his videos! Best of luck. Also, if the TGU is difficult for you, split it up. Search for Wildmans videos to see what I mean. Also, do kneeling cleans and presses to magically improve your turkish get up. Grüße von Freistaat Sachsen :D
@@bongo990 Super, danke Dir. Jetzt steht mein Plan. Die TGU gingen so gut, soll ja anspruchvoll sein. Würde die auch mit 16kg schaffen, will aber estmal sauber in der Technik sein ( ohne zu denken) bevor ich erhöhe. Hab mir schon viele Videos von Mark angeschaut in den letzten Tagen, wollte jetzt aber unbedingt loslegen :) (Can translate the answer, but my english is not that decent) Beste Grüße
@@o0ohmygosh nicht schlecht. Du muss auch den "Warm-up" Videos anschauen. Halo, around the world, pullover, front to back, etc. Those warm up exercises for 2 weeks would make it easier to "get used to the KB".
isn't that an insane amount of volume? like if i'm reading that right, day 1 alone is at least an hour long, without any rest periods between sets. if you included rest, it'd be like a 2 hour workout.
I've been training 30 years and have never been able to understand programming at all until Nerd Math! I'm probably never really going to get it but I'm so happy to have a teacher that makes sense to me! Thank you 🙏
Just picked up my first kettlebell about a week ago and have been deep-diving into your channel. I know that I'm in the right place, just for the fact that I too have a Dane. Wicked stoked and thanks for the great breakdown on the math. It's really helping me figure out a path and a goal.
The veil of mystrey continues to lift! Keep going, keep going. It would be really helpful to show all this in an example of how to set up a (beginner) program . Or bring on the long awaited app ;-) Thanks
@@czucziandras1406 you can apply the same methodology. Volume cycle EMOM 5 reps x (?) sets all the way up to 20 sets (100 reps) and then collapse them down to 100 reps in 10 mins (6x17, 7x15, 8x13 etc) Then start again with 10 reps EMOM 20 sets (200 reps in 20 mins) and collapse that down in a density cycle until you’re doing 200 reps in 10 mins.
I loved your neck exercise video that I still do daily. Could you do a series that covers shoulders, hips, lower back, knees and ankles? It would be for joint health.
I started kettlebelling last year (minimal strength training before that) and was lucky enough to find Mark's Kettlebell Program Design. I dumped that into an Excel sheet and got four solid months of training out of that using a 12kg and a 24kg. Now it's a new year, new training cycle, new nerd math. Mark, you're the man.
Any chance you can share your spreadsheet? I'm watching his volume cycles, trying to combine it with the Light / Heavy schedule & other Nerd Math videos and it's not clicking for me. I get the volume cycles and the daily heavy / light, it's just combining it all together is where I get lost. Hoping if I see how someone has it mapped out, it'll finally click.
Thanks a lot for making these videos on programming principles. I think they are the most useful on your channel. I can find videos about kettlebell exercises form pretty much everywhere on RU-vid, but almost no one shares programming information.
Mark, it'd be great if you had a website where we could plug in some data about ourselves, our limitations, equipment we have & where we're at on our path to fitness & then it would give us a somewhat customized workout schedule. I wouldn't mind paying for this service. 🙏
I like it. I just recently changed my heavy clean and press workout from an EMOM to the reverse ladder. I also made this change when my "heavy" weight went from a 20kg to a 24kg bell.
That moment, you know from the camera perspective, when Mark is @ hometown for Xmas & employing his niece, not only her chalks 😆. Great geeking over exercise math as per usual!! Thank you 🙏👏💪!
Ive been training kettlebells for over 11 years ,5 to 6 days a week ,for all that time Ive found that training for more then 40 mins a day is too much ,you will just wear your self out and get injured . you can and should run our do other type of cardio as well but keep the bells to no more the 40 mins a day , just do as much as you can in that time and stop
@@magyarbondi 32 kg on swings and squats 24 kg on press and snatch getting old only do doubles on farms carry never over train and train most every day your body will adjust to it
I am 62, top 200 in world Crossfitter, and I also agree that 40 minutes may be too much to recover from. My central nervous system was destroyed after the 100 rep snatch EMOM with a 24kg bell, and that was only 20 minutes.
Mark....it is apparent that the movie industry which was your basis of income as stated in your previous videos, in addition to your clients training under you in your gym (gone)has radically changed like the rest of the Covid impacted world ....my point is ...which a lot of your followers may not like.... is to get Patreon backup to reset your income.....your training videos are incredible in expertise and explanation...I for one would absolutely agree to help...
Very interesting! Curious why you would call for reverse ladder for C&P but not for say squats? Also would be really interested to hear how these nerd maths would apply to 1 and 2 hand club training? Mark, you rule. Thank you.
it seems like it would only make sense to ladder the single KB front squat, if you wanted to. You're still always squatting with both legs, so ladder isn't needed to give one shoulder a break like with C+P(while keeping legs under load), but you can optionally get some benefit from the extra transitions. So, if you want to do 12 reps per set instead of 10 with a couple extra cleans in between, you can do the 3/2/1 ladder.
So happy to hear that the squats are a grind. Now I feel a lot better about not being able to complete 200 in the 10 minute emom 😂 I'll quit brutalizing myself and cut the numbers back.
I see that there are grinds for shoulders and squats, but what type of grinds would you do for the posterior chain? Deadlifts and pull-ups? Lot of ballistics for posterior but not grinds. I’m interested in why the ballistics have a lot to do with posterior and grinds the front of the body?
Based on the reps / min you determine if the exercise is programmed on a "volume cycle" but don't explain that at all. They all have volume cycle (or reverse volume) next to them except Swings gets the EMOM. Is there a tipping point of reps/min which changes whether you should do "volume" vs any other cycle? Maybe I can only snatch 10 reps per minute, but I can squat 20. Does the ballistic vs grind category even matter, or is it just about rep speed, volume or avoiding lactic acid buildup? I'm curious if this will lead to any periodization, but I'm not holding out much hope. I need to see an outline of where this video was scheduled to go in order to understand the point. Because, I don't get it. And, I've taken a lot of "nerd math" courses. That said, thanks for the free content. I've gained a lot by applying your technique details into my training. Amazing stuff. Thanks again.
There will be a part 2 at least because as I was editing I realized that it’s clear to me but I didn’t lay it out succinctly. I’ll try to clear it up. If it’s not clear after part 2. Tell me to make a part 2
I started as a powerlifter in the 70's. If you wanted explosiveness you did loads of barbell power cleans, which I would class as a ballistic. I think the KB equivalent would be the floor clean.
Very true. I don’t know any non CrossFit commercial gyms that allow power cleans in my area. There is a very strict no dropping weights policy in most national chain gyms
@@MarkWildman There were two versions I remember. First clean the bar, drop it, start over. You could lower it too, these were called touch and goes.. Second, clean then dead hang from knees. There was also the high pull: pull the bar as high as possible, drop.
When programming should you alternate days by ballistic and grind (if limiting to one kb exercise a day)? Alternatively, can you combine a grind and ballistic exercise on the same day and alternate with a rest day? Love the vid, love the math, love the dog. TIA
Grinds are easy to slow down. Balistic movements are hard to be done in slow speed. How to train with time under pressure with balistic movements, just do more reps? Or is there a way to slow balistic movements and get time under pressure with less reps?
The idea of TUT with KB is not to do the exercise slowly, but to do it for longer times without stopping to rest. For example do left hand cleans for a minute, than the right, then another exercise with the left etc. In order to achieve it you will have to have finished your volume and eventually density cycles. I have not personally done it with kb, but with clubbells you can easily do 30 min without putting down the club.
Double kb press with 24kg kbs for reps is the right weight for me, but the clean puts stress on my back during the back swing. As a result, I have dropped the weight to avoid injury. Is this normal or do I have a technical issue with my clean?
Is there a way to evaluate the own progress if you are training alone. COVID, no gym, no instructor etc? Of course I realise once an exercise feels easier, I record my workouts to find flaws in my technique but i find it pretty difficult to decide wether to take the step to the next heavier weight. For example: I can do 10-15 TGUs with a 53pd (24kg) quite comfortably, yet its still challenging at times. but I can already do it with 28 kg but it is a real challenge. I have a 32 kg and 1-2 TGUs are possible but it does not feel great :D
Sorry, but i don´t get it... never been good at math...fe: in the other video it´s said, we should do the ladder on the clean. 3/3, 2/2, 1/1...here it´s to do a 100 in a row. Please make a beginners plan Video, would thank you so much!!! Thanks for all your videos!!!!
Just cleaning the weight off the ground is considered ballistic, so you can get higher reps, like swings. But the press is a grind, so it’s much more difficult, and therefore slower movement and lower reps. Clean and press is done with a reverse ladder because it’s combining the clean AND the press together, so the pressing part of it slows everything down. 100 cleans (without the press) is comparable to 100 swings because they are both ballistic.
@@davidjordonmiller9686 Thank you very much, Sir! So as a beginner Workout i try my max. reps in the grinds an in the ballistics in ten minutes each? (Not all six Basics in a row, split on five days)
@@o0ohmygosh The "100 reps" is not intended as a workout program. It is just a reference point to illustrate the differences between the exercises. At least that's how I understood it. Concerning the beginner routine: trying to max out sounds like A bad idea to me. You will most likely beet up your body and you will have a higher chance for injury. I think the most important thing for a beginner routine is that you are able to stick to it and built a habit of doing it. For me picking a pace that I knew I can do even on a "bad day" helped a lot with that. But maybe that's just me.
100 reps is a target for some exercises, a suggested goal after an extended period of shorter workouts, not a starting point. Starting reps and weights varies depending on your current strength and familiarity with kettlebells. For a beginner the objective is to finish the workout and think, "Well that didn't feel like much". Then over the weeks and months you steadily add sets and reps. At some point you will NOT be thinking, "That didn't feel like much", you will be working quite hard, but by then your body and technique should make it safe to push that hard. There are suggested starting sets and reps mentioned for some exercises in the videos, but there isn't a comprehensive list yet. Be patient and Mark will reveal all over time, but that's also why people are asking about the app. The app will contain Mark's programming for the various exercises and presumably some suggestions for how to know where to start. Then you enter what you did each workout and the app will draw up the set and rep scheme for the next time you do that exercise. I believe that the app will be subscription based, we will pay a fee every so often to have access to Mark's programming via it. What this video and those that follow is showing us is that Mark has a different set and rep progression for each exercise, grouped to some extent by the type of exercise; grind vs ballistic. The hint is that the progression becomes more complex when you also start using heavy and light workouts for each exercise and we will see more of that in future. Mark has a very well developed system and while it's going to take a while to explain it all, he is getting there. The beginners plan will really be to use the App.
@@floydwurst9948 allright. Thanks again. will do a little less. did a lot of burpees by iron wolf, but like the work with the bells much more. will combine it, also wit pull ups, dips and some specific core exercises
I think beginners should NOT interpret 6:00 "Med ball floor slams are ballistic...you keep going" as "you can do a lot of ball slams fast". I've seen beginners speed through ball slams without putting their full power into each rep, which requires significant time to fully reset between reps -- at least for me : )
@@stevielavietv8957 Yep I set up my program as emom till the end of the year. Went to gym to do it the first day and switched to minute break after the fourth set....not gonna happen
@@MarkWildman Let me know the requirements and im glad to help :). Most of the exercises will have to be in gif form though to make it simpler to develop. Unless you planning on monetizing it with a saas model then it might become a bit more complicated
if I may, a tripod for your filming would be great. The movement of the camera as well as the editing is quite distracting, and at times headache inducing, from the amazing information you provide. Maybe it's just part of the resilience you talk about. :)
Is there a video that clearly shows how to program swings? There seems to be some assumed knowledge here because it's always getting glossed over. I'm sure I'm missing it, somewhere.
Lighter weights, 20 reps takes approximately 32 seconds with an intermediate weight which pushes it into approximately half work half rest in aerobic protocols. Basically I assume people have access to lighter or less expensive bells
Mark , I've watched all of the nerd math videos, each a few times. I think I'm getting what you're teaching in them individually (pretty much), but I don't understand how to put it all together to arrive at a kettlebell program say for a week.
@@MarkWildman OK, strength training. Looking at Nerd math video #1 - push/pull setup (Mon/Tue + Thur/Fri). I can figure the exercises but when you group them as a program how do you determine reps and sets if you're goal is strength training? Would it be 6-8reps x 5 sets each exercise? Should you have a A. set (2 exercises), B. set (2 exercises) and then a C. (finisher of 3 movements for time)? How do you take all the pieces from all the nerd videos and put it all together into a comprehensive program? I think a video with 3 different example programs might be a good guide for your followers. This is something I hoped that your app will do. For example program 1. strength training, 2. fat loss, 3. muscle gain. Then your viewers could plug the different exercises into those "typical" examples. At least as a starting point. I have an engineering background as well and love the technical aspect of your material. But even though I have ALL of this great knowledge you give us - I still find that I stand in my home gym with all of my kettlebells and say "OK, what do I do now?"
You can't do a slow swing... Well, how about a kettlebell sport style swing? It's much less of a power movement than a hard style one, how does kb sport variants programming differ from these?
A sport swing isn’t slow. It’s slower. The sport snatch at competition speed is virtually the same speed as a hard style snatchThere is no 4-2-2 swing like in bench. There is no 3-2-2 swing like in squat.
Hey Mark, what is your opinion on early morning workouts? I can find time consistently in the morning but with a family it’s harder after work. It seems like a no-brainer but are there any issues that you (as a coach) see that I’m missing? Much appreciated Jeff
I've watched all the nerd math videos and can't seem to find the nerd math breakdown of TGU. If it's possible to quickly go over it again in your next video that ould be sweet.
Hi Mark, as always awesome content If I do 1 arm kb front squat 5/5 reps EMOM in one day (adding sets first then reps), following this protocol with swings how many reps is recommended to do? I asked this because I do 10 swings EMOM and they feel easier than the squats. Thanks, launch the app and take my money.
Depends if 1 hand or 2 handed . If 1 hand swapping L/R maybe 5 or 6 each side. If 2 handed as much as I want atm 18 2handed swings . As he said in the video swings are the easiest . Cleans and snatch more like 5/5 or 6/6 depending how much rest each minute you want.
@@MarkWildman Doing sand bag get ups as follows: Start on one side of basement/gym, do get up. Walk to opposite wall and return this is one rep. Switch sides do get down, repeat. Go for 20 rounds. Goal is to do continuously for 20 rounds (50lb bag).
You may be the boss of kettle bells Hahaha but your dog is the boss of you...not that there's a problem with that 😄 If my dog said jump I'd ask how high...truth Does the dog have a name??
