I originally started training to make my job easier, and I can't believe how relevant your content always is. And yes, I still have yet to run into a back squat on the job, but asymmetrically loaded front squats and hip hinges...all day long.
Hello Mr W! My garage gym has quite a low ceiling so some of the movements I do like over head press etc. I add in a low squat. Are there any things to watch out for our tips I can utilise for lowering my base - some times I do my club work on my knees if I 'm doing higher / overhead work. Again any things to encourage / discourage doing so? Much obliged
Hey Mark, could you show some nerd math for 2H clubs? I'm trying to get into the Sunday to Saturday KB heavy, Club light, KB light, Club heavy workout routine but idk what to do with clubs.
OK Mark - now I’m a bit confused. I thought the protocol from a few weeks ago was Double KB stop clean and press, Double KB stop Snatch and Double KB stop clean and Front Squat, for light/medium/heavy 5/4/3 rep days, increasing sets from 3 sets week 1 up to 10 sets of each exercise. I have been using 20kg/24kg/28kg for press and snatch, and 24kg/28kg/32kg for squat. I do all three exercises on the same day, so am 3 days/week to complete. I am up to 6 sets week. I also do similar sets for 12/10/8 gorilla rows those days, with FS weights. I am 62, and am contemplating when I can get 10 sets of 3 stop clean a no front squat with 71lbs in each hand I will have made good progress. Should I switch? I do high intensity cardio (TrueForm run, Assault bike or row) on the off days, along with mace and or club work. Is this not what we are supposed to be doing?
Hi Mark, great explanation as always. You saved my left shoulder 2 weeks back. I fell. I didn’t,t do that so well. Landed squarely on the muscle and that saved the joint. I wouldn't have that muscle if not for your instruction in cleans and snatches. So, thankyou! :) Oh btw, could you help me to fall better in the future?
Glad to hear you are okay. Check out a local judo or aikido dojo and tell them you want to learn how to fall. It's called "ukemi" or "break falling". You can look it up but it's good to have a coach critique you. It would be even better if you found a stunt gym.
@@cucciafr68 thanks for that advice. Unfortunately there are no practical options for me to do this. So I rely on local grass and youtube instructions instead. Most ujemi on the net is more stylish than practical and I think Mark could make dividends in that respect.
@@QuaqQuao All judo ukemi can be used practically. You could also look up some parkour videos for taking a fall. The important notes are to tuck your chin so you don't bounce your head off the ground, don't post with your arms (catch yourself), try to roll through to dissipate the energy and slap the ground when the majority of your weight hits the ground. That will take some force away. Good luck.
@@QuaqQuao After a quick search, this is a pretty good basics video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZVzzJ4xDgoE.html. The one thing we never practiced a whole lot in any of my judo training is the forward fall. We've glossed over it but it isn't a common way to fall in judo, mostly aiming for your back. And that's actually the reason I have a messed up wrist. I fell one time on my birthday when I was drunk and only the left half of my body remembered to break fall and the right side posted. You live and you learn. I'm sure Mark can make some basic progression videos for it.
Sorry - watched full video, now understand. Variations on a theme; you have adapted for your needs. I agree with other comments - brilliant stuff Coach
Great video. I just have (2) 16kg and (1) 20kg KB, and a 15lb HC. I´d been doing a lot of basics the last 6 months and was making the program for my next months. I would implement this. It would be great to see more details on your choice.
@@luisfernandourangahernande2456 That sounds great! Too bad I'm not that handy. I'm not a fan of adjustable anything. It's great just to pick new implement and NOT adjust anything. P.s i counted the letters in our names...you win by two😃
Mark, I'd really like to understand a bit more in depth how you are programming this. It seems to be a combination of 2 minutes on the minute (not sure what that means exactly) reverse ladders, 3-2-1 and a volume cycle.. If I try to put all that together, what I think I understand is that a set would be : C&P (2 minutes to complete and then rest) 3 left 3 right 2 left 2 right 1 left 1 right Double Front squat (2 minutes to complete and then rest) How does a ladder work here? I don't think it does, so is this just 6 reps? or 5 reps? Shield Gamma Cast (2 minutes to complete and then rest) 3 left 3 right 2 left 2 right 1 left 1 right What am I misunderstanding here? Really appreciated your emphasis on safety in this video.
Hi Mark, I've been studying all of your Nerd Math videos and I'm wondering why the swing Nerd Math adds reps in the progression (intensity) when most of your other programs add sets/volume? Just curious about the logic behind the difference. Thanks so much for all the great information you put out on your channel. It has been a real help to my physical, and more importantly, mental well-being during COVID.
I've watched Mark's nerd maths series videos but I didn't see a one specifically dedicated to swings. There's one for cleans and presses, one for TGU, one for snatches, one for squats, but none for swings.
You’ve mentioned before that you don’t recommend doing presses without a clean because you get more benefit from doing clean and presses. Are you omitting the clean here because, like you said, the hip hinges are covered elsewhere in your program?
I’m doing clean and press to reset my spinal alignment each time. But it’s not really much. 12 reps per set x 8 sets. Not huge load compared to the marathoning
Can u please explain how you would incorporate this into you original nerd math kettle bell break down. Also what would your exercise selection look like for someone without your injuries.
@@MarkWildman ru-vid.com/show-UCGybO-bWZ3W6URh42sdMQiw I haven’t paid for his service so I have been compiling his exercises and programming them in myself. The ATG split squat alone has done wonders for my Achilles’ tendon and the way my feet feel.
Thanks Mark! Have you gauged the amount of strength loss? Tried to press the beast and failed? Sorry that I tried to lead you with answer. I asked because my 32kg press go to shit when I not press it for a long time. I also use Captains of crush grippers where my grip strength is at ...a good way in my opinion.
My max leg strength in squat has gone down maybe 40 percent (rough estimate) but my overall endurance is way up. Yesterday I did 8 sets of 7 squats with 2(25k)... the leg endurance is up but I’m cautious of my right psoas. I’m gonna walk it up to 10 sets of 10 with 2(32). Should happen by august. That will be a new max for me.
Interesting you don’t encounter back squats but you encounter front squats. Front squats are way more quad than back squats. Deadlift sort of movements in everyday life are super common and they’re mostly hams and glutes. Nature has everything covered
1 inch schedule 40 PVC from any home improvement pluming section worked well for me. Cut on a squared chop saw to 2.5 inches for 1-2 plates, 1 7/8ths for 3-4 plates, 1 1/8th for 5-6 plates
It’s funny you usually say go single hand so you build up both sides of the body and don’t have a strong side and here you’re saying you need the double squat to make sure you aren’t favoring a side. Everything in moderation I guess
@@davidpoor7588 It's a massage ball that has little spikes on it. I typically just use a lacrosse ball for trigger pointing but I'm also engaged to a licensed massage therapist who specializes in deep tissue, so I have her work on the more difficult stuff.
As an actual nerd (electronic engineer) I have to say I've found better results being less obsessed with numbers and more concerned about just actually doing shit.
I've been recording my workouts since I found this channel last June with plans of inputting the data somewhere, but that has yet to happen. I have also been trying to have a specific weekly workout plan but it keeps changing so I typically have basic workouts I always fall back on.
Didn't mean anything disparaging with my remark, I just remember when I started working out getting bogged down with numbers and getting easily sidetracked. Each to their own, whatever works for you, etc etc.
@@keithlowe5512 I didn't take it as disparaging. I was just commenting on how tracking numbers made it easier for me to actually push myself more. It took a really long time for me to actually make a program for my C+P though. I just like to look back and see what I did previously to stay in the ballpark.
