Nerd Math Training. kettlebell Reverse ladders vs ladders vs pyramids 

Go John! Nice work

I like it too

The time management and psychological aspects are awesome. I never would’ve even considered that latter part.

@@olivercole1 it’s an amazing feeling being able to trick your brain into doing what you want. Very helpful for pushing past perceived limitations.

@@olivercole1 the psychology of winning at training, everytime!...is a little epiphany for me.

I asked the same question and was told the goal is not to rest. Really??

can you link the video exactly? I think I am getting close to that threshold

It is called Double Clean and Press Double Front Squat Part 2. It was two weeks ago. Great and easy to implement

Cool idea

@@MarkWildman only thing is, after 2 sets that was me spent for 3 days. Might try 20kg 16KG 12kg next time and only once a week as a test 😅

@@johnkenny6516 and there is the rub! That's 3 days out of training / other sport that you would want to be doing. Fascinating for the mentalists though! 😂

Same question 🙋🏼‍♀️

Mark did some videos on this. See is "basic breakdown of thought process" video in the Nerd Math playlist

@@ArthurClune I’ve watched the entire playlist MANY TIMES. Love it! That specific video references “rates” and how the numbers won’t line up... TGU vs swings for example. I guess a better way to word my question is “even though the rates are different, why not use emom volume cycles for everything?” I understand that reverse ladders are getting easier as time goes on, but for time’s sake, won’t more time be spent on reverse ladder warmups, vs the first cpl sets of a v cycle being the warmup saving time? Naturally as the weight goes up and the neurological demand increases so must the rest times. So EOMOM maybe or every 3rd minute. As a basic concept tho the volume cycle stays the same. I was hoping that Mark could go more in depth with why or how he knows when to change format from basic volume cycles to reverse ladders or TUT instead of high rep v cycles? It’s diving into the minutiae a bit, and probably isn’t ultra important, I just find programming/problem solving FASCINATING.... I know it’s hard to cram all his knowledge into a 10 min video. HOPING SOMEONE CAN CONVINCE HIM TO DO A LECTURE SERIES OF VIDEOS???? That would be INSANELY AWESOME!!!

Are you saying the warm up is the issue. Regardless of weather you do ladders or EMOM you start with a 10min warm up. So I don't understand that part of your statement. Are you saying you do a 10min warm up and then another 10min warm up of lift specific say C+P on C+P day ? Are you doing 20min warm up.

@@gilbertgurney4898 no. I’m saying that while I do a general warmup, I also prefer to “get into a movement “ before goin balls out as I have A LOT of past injuries, hernia, broken rib cage, many screws in my bones, etc. The list is quite long. The thing that confuses me, kind of, is that the reverse ladders put the “largest” workload first, so to speak? My original question was looking for basically anyone’s opinions on why not use straight volume cycles for everything and let the fatigue accumulate over the course of the cycle? Or why not use reverse ladders for everything and let the exercise get easier? While the rates do differ, WHAT specifically determines the overall strategy choice? Again, it’s probably such a tiny detail? Maybe? As long as the training progressively gets harder one can get better. Although I tend to think that with unilateral loading/rotational training, it becomes more important to prepare your body for the quite “non typical” demands your placing on it? And I only mean non typical in reference to normal gym bro exercises. Life is off center AND rotational but I’m rambling now😂

Planning all my workouts with time on the mats is a big issue I have, now that I'm vaccinated and can train more. A big part is just the time it consumes. Though I did try a heavy clean and press reverse ladder workout after judo and realized I couldn't finish it, so it's good to plan a lower set of weights for those days. I try to do my club work on the days of judo or bjj or even light weight kettlebell TuT movements. The other problem is when to do the workout, before or after judo. You'll have to decide what works best for you. In my case I'd rather be at full strength for judo whereas I can be a bit more tired when doing bjj (because it's easier on the body). Of course for me my only judo night I'm mostly just teaching, so it doesn't demand as much energy as if I was participating. 5-6 judo sessions a week is definitely a lot, keep up the work.

very true

I was thinking about this earlier. I think Mark recommends having 3 bells. If you have a 24k bell that would become your new heavy, while the 20kg bell would become your light bell. However, as you are only on your 5th round of the 20kg you may have to add some additional sets if you are not comfortable with more weight yet.

@@DC124 Yeah, I have been adding sets. However, you can end up with some very long sets, which can be an issue both from an available time perspective and from an "Getting actual gains" perspective (really long lighter sets ends up fatiguing the muscles to a point where gains become difficult). So I am also goinbg the way of getting heavier weights to make the heavy light :)

You can bump the weight anytime

Rest in between, I guess 60 to 90 seconds

Alternate between the 2 weights and the 2 strategies

the goal is eventually no rest, but its determined by the goals of your program

He has a good video on this in the nerd math series. Essentially you add sets until you get to 5 sets then you add a rung, start back at 2 sets and repeat.

@@KFVR91 Thanks I'll check it out

Blackscout

I do one minute between sets. I’m only timing the rest period.

It’s a variable, depending on where you’re at in your training cycle. light weight (50-70% max) and you’re going for high ladders (high vol, a 5 or 6 ladder, 1-3 sets) focusing on stabilization and endurance, rest times are up to 90s between sets. Hypertrophy is 60s, at intermediate weights (70-85%) (4-5 ladder, 3-5 sets). Max strength at heavy weights (85-100%) is 3-5min rest (2-3 ladder,4-6 sets). I’m not Mark, but I did open the text book to make sure I got these right. Hope it helps.

I was looking for similar rest info. On one hand what you said makes sense, on the other hand, rest should be determined by the time needed to do the set, vs the intensity of the set. No?

They require a lot of space

Do them on the stairs, up and down

That is a more accurate description

Don't ladder my treads!

I like pyramids as a single set idea.... Maxing out at 25 reps/side for strength or 49 reps for endurance.