Heavy / light training nerd math ideas to improve your program success with kettlebell training

[@TheZagnut69]

I’ve been following your Nerd Math videos for over a year, and I scavenged all the info out of those for TGU, Front Squat, Swings, Clean & Press. Paired them up on alternating days and heavy light: TGU/Squats (Mon/Thur), Swing/C&P (Tue/Fri). Got baseline numbers for light days, plugged it all into a spreadsheet, let it calculate work done in pounds, and calculate heavy workouts based on a rough range of 60-80% of light days. Been working great! Steady work capacity increase since I started. Started using 16k/24k for light/heavy.

[@BOSprodz]

Would you mind sharing the spreadsheet?

[@quentinmartiny1615]

Would love to see the spreadsheet

[@candmbishop]

Me three. Would you mind sharing your spread sheet? I have been doing the need math and developing my skill over this year, but have not ventured into the light/heavy cycle yet (been working on just adding volume or density, get the numbers up, then increase the weight). I think the light heavy will help in terms of time management. Anyway, if you can share the spread sheet, that would be awesome 🙏

[@candmbishop]

@@TheZagnut69 LEGEND!! Thanks Steve. Most appreciated.

[@TheZagnut69]

@@candmbishop No problem.

[@kevinthibault4223]

These nerd math videos and the KB and club series are great and I keep coming back to them over and over! Please keep them coming. Thanks Mark

[@m.raufcelik7267]

thanks for this video Mark. I enjoy nerd math videos quite a lot since this is the type of information that's unique to your channel. While keeping the heavy day's work capacity lower than the light day, there will be weeks every now and then where we will not be able to add volume to heavy weight.

[@maxpower8052]

This is so much more responsible guidance than the "harder than last time" noise I have heard from others that is liable to get trainees hurt. Composition is everything to succeed and avoid setbacks. Thanks

[@suncard19]

My favorite type of video. I apply these principles to my track team.

[@drunknnirish]

I love it when I do something right without having to be told exactly how to do it. Using a 16kg with 8 rep sets on light day and 24kg with 5 reps on heavy (these are the only two bells I have atm). I add a set week over week and pow good stuff happens!

[@gustavf.6067]

The nerdy videos are amazing. The volume cycle is a god sent and 4 years later I'm not even the same person anymore. Mark saved my ass (and back) big time.

[@emmerse]

Thanks for this video. I’ve doing heavy/light, but each program was just progressing linearly rather than in relation to each other. I just upped the weights on some movements so it’s back to the spreadsheet to recalibrate the nerdery.

[@CahoonHollow]

In at least 1 other video of Mark’s he suggests the heavy volume as being a percentage of the light volume and gives a range of 50-80%. I find this the simplest approach. In addition I tend to restrict my range as to 50-75% and find that 60-65% works best for me. I always err on the side of a lower % too. Do not want to risk injury or pushing my limits too much.

[@nastyanon4122]

Cool stuff. For the past 14 weeks I've done H-L-L-H-H M-F. I started at 4x10 for the heavy and 6x10 on the the light. I step up on the reps on H every 2 weeks and step up the L every 4 weeks. Both reach 6x12 by week 16 and I'm using 12 kg & 14 kg. M/W/F and T/Th have a different set of exercises with the workout being about 25 minutes a day. Totally not looking forward to 16kg tbh. 😅

[@kenk278]

Bring on the nerd. I'm digging it.

[@karenlindsay5617]

Thank you for this!! I love the Nerd Math videos. They have really helped me understand how to build a kettlebell program for myself. Really appreciate it.

[@MrSITH-qj6zp]

My wife put me on to you years ago. I always love your mathematical break down of exercising. Thank you.

[@MarkWildman]

Thanks for watching

[@nikolaoskaraliolios2822]

for the method of calculation, instead of trial-and-error (works well when you've gained experience) you can also take your light day work capacity, say your 320, and divide it straight on with your heavy weight, say your 24kg. that gives you 320 / 24 = 13,3, sets (you can keep the .3 sets for the moment). 13 (always round down) is the maximal number of sets with your heavy weight giving a work capacity that's not superior to that of your light day then you can either take your 13.3 sets and divide say by 1.1 if you want your heavy day to be 10% heavier than your light one and get 12.1 sets, and then round down (always down) to 12 and get the maximal number of sets guaranteeing that your light day will be *at least* 10% heavier than your heavy day or you can go the other way and say, e.g. i'm going for 10 sets (5+5). which would make your light day 13.3/10 = 1.33, times your heavy day, i.e. your light day is 1/3 heavier than your heavy one.

[@JamesClark-iw5ei]

Percentages is the lower number divided by the heighest. X 100

[@andy3410]

Mega nerd question here. Shouldn’t heavy/light days be based on absolute intensity 1st and then work capacity? If I can deadlift 300 for 10 reps the fact that my work capacity is 3000 is irrelevant if I tried 600lbs for 5 reps. Bar won’t move. ( just an extreme example. Kettlebells add the centrifugal force component that can’t measure actual load on the body unless swung from a spring scale . Maybe?) The way I interpreted the question is what % of the weight being lifted should the % change be on heavy/light days… doesn’t a 32k exhibit waaaaay more than 100% of the stress on the body when swung compared to a 16k even though it’s only 100% more weight? Thinkin back to high school physics but I’m super rusty…

[@antonipoblocki]

It probably depends on the weights available and on what weights you can perform your equations with proper form. If you fail good form, you count again for smaller kb.

[@shang-teyang7293]

I see the constant work load calculation an approximation to the W-prime CP model used in running/cycling, which is pretty accurate once the work duration is longer than 3min or so. Given kettlebell is all about muscular endurance instead of pure strength, I think it works pretty well with the intended purpose here. If you cannot do even one rep with 32KG TGU, you should not try to do workload based heavy day with it. This is where adjustable kettlebell becomes super duper useful. It lets you continue the math without re-breaking down the movement and re-learn it with a big weight jump, which will take more time overall.

[@andy3410]

@@shang-teyang7293 I agree with both these responses. I think a better way to boil the question down would be ( assuming an adjustable kettlebell is available) is it better to have the smallest jump between heavy/light days (1k) or to do a 10-20% weight jump for heavy days and then cycle BOTH at the smallest 1k jumps? If the answer is percentage, THEN WHAT MIGHT BE THE OPTIMUM PERCENTAGE JUMP ? I’m referring to the “neurological trick” that Mark had referenced in a previous video a while back. It’s kinda splitting hairs and is secondary to “just lift heavy shit”, but if I can lift said shit and make it even more effective, then why not?😂

[@andy3410]

It just dawned on me that as the weight gets heavier and you approach your limits the jumps have to become smaller because the gains come harder…. Percentages fall apart as strength increases🤦‍♂️ I think im goin back to just lift heavy shit and on heavy days lift slightly heavier shit😂😂😂

[@shang-teyang7293]

@@andy3410 I personally like the idea of “making hard really hard, and easy really easy.” I would try to get the heavy day to the 3-5rep per set weight range, and 50% - 70% weight for the light day. You can also mix double KB and single KB as heavy/light. This turns out pretty similar to the 16/24/32KG example in this video.

[@ExiledMasshole]

So the work cap is the figure of merit for Heavy/Light. How far apart would you recommend heavy/light weights be with an adjustable KB? How does complexity figure in? For context, I'm using your swing program, and sticking to 10 minute blocks. Heavy day is 2 Handed. Light day is Hand 2 Hand with generally 4 kg lower weight. Both following the same progression, with some offset in the number of reps (trying to keep work cap straight). Things get within 2 kg for a couple workouts before resetting with a higher weight, but that makes the work cap a little wonky.

[@MrSilvervw]

Great content 👌 👏 👍

[@artifexjoinery9323]

Its more of a question of having to know this stuff so I dont break myself, Im no spring chicken any more. these videos are very helpful!

[@stevekubien6680]

Where did I get the idea that the work capacity of Heavy should be 50% of Light (Eg, if I lift 2000kg on my light day then my heavy would be 1000kg or less)?

[@MarkWildman]

I said that in a video last year about the general idea. But It gets more specific for different exercises

[@stevekubien6680]

@@MarkWildman I do enjoy evidence that suggests I have not lost my mind. Thank you.

[@a.lame.username.]

@@stevekubien6680 I had the same train of thought!

[@trakmrt]

This is fantastic! Give us more!! Please!!

[@ExiledMasshole]

Question on adding Heavy/Light to the 2- Hand Mill Squat program. I'm finishing the first time through at 15 lbs. Next weight is 17.5 (Heavy Day). I am going to repeat the 15 lbs as Light Day. Would I up the time on the lighter weight from 30 seconds to 40 seconds? Math says 35 seconds is equal work cap for these two weights.

[@anthonye7216]

We are this nerdy, bring on the specific nerd math!

[@JosephAlanOliveros]

rewriting my program as I watch this video because I've been going 100% on both light and heavy routine.

[@stevekubien6680]

How have you avoided tearing your body apart?

[@JosephAlanOliveros]

@@stevekubien6680 gradual increase of sets per week and with lighter weights. 5 reps of 5 sets, 5 reps of 6 sets, 5 reps of 7 sets, etc. i don't know if my background in martial arts and yoga, both of which I also practice actively, has helped me avoid tearing my body apart.

[@annaz9655]

Hey Mark. Could you please do the same heavy / light cycle break down for the other KB lifts?

[@tam1785]

Thanks again Mark for expounding on your awesome nerd math plan!! Do you think even those of us that are newer to this kind of programming should be adding the heavy/light plan out of the gate? I see myself as working on my baseline general physical preparedness with Wildman Athletica programs - 2H club program and the Nerd Math Swing along with some Indian club & rope swing mobility and erg rowing for cardio. I’m working through the volume with my low weights really focusing on my technique and understanding the programming, entering my data.

[@MarkWildman]

Yes. If you have the weights, you can start doing heavy light

[@yanplan658]

Great stuff! If you're in a situation where the heavy day's total work capacity is approaching or has reached the work capacity of the light day's work capacity (due to not completing a set or something) Would you just start the heavy day over again...starting from "one" set of whatever reps? Or how would you handle that?

[@tum8017]

Hi Mark, do we still have to do a deload week after every 5 weeks ? If yes what percentage would that be. Thank you once again.

[@antonipoblocki]

I'd say ca. 20% deload

[@shang-teyang7293]

I would say a continuous five days without heavy is easier to remember and the light work load should stay flat. You can replace the heavy with light, or any other endurance activity, such as walking or hiking.

[@Andy-fr6nj]

Great video!

[@heckl0r]

Awesomeness as usual Mark! Do you recommend having a ‘decent’ differential between Heavy & Light day work capacity so that you don’t get fragged out from overall load? 2 days at similar total loading (even 10%) can get pretty hard on the body. Thoughts on how to best manage this please?

[@exploreTheWilds]

Mark - great video! Please give us more nerd math videos. I’m waiting for algebra and maybe even calculus to show up. Question: does the heavy day work capacity just need to be lower and or should we aim for a minimum percentage? I understand we cannot always be exactly X% lower but the 24kg heavy day for TGU could have been a lower number sets to reach some minimum percent difference. In other words should heavy day work capacity be Y% lower or more of the light days work capacity? If yes, what is Y?

[@stevekubien6680]

Algebra? Calculus? Gods man, this is a family show. Watch the language!

[@a.lame.username.]

N+1...

[@powskier]

I'm a carpenter/builder. This math is simple.

[@MarkWildman]

I agree

[@objectionable9891]

Does this work with clubs, I was thinking of doing a basic single arm program then for a heavy day do the exact same but 2 hand with a heavier weight

[@MarkWildman]

Yes

[@a.lame.username.]

Yes, that was half the idea behind this lesson.

[@viktortodorovski8036]

@Mark - do you maybe have some prior experience or estimation if this light-VS-heavy-day works better with KBs when there is bigger difference in weight but similar in work capacity? e.g. using 10KG for light days and 20KG for heavy, thus making the light days close to cardio and endurance due to the high volume, and the heavy days become power (and "attractiveness") training due to less reps. Could this perhaps yield better results for (lets say) weight loss?

[@trharding]

Hi Mark, thanks for your videos. I’m three months into an A/B/C programme training the basic KB movements and club swings. Nothing fancy so far. I’m still getting pretty linear progress without heavy/light. At what point do you recommend adding this kind of complexity? Thanks, Tim

[@cucciafr68]

In my opinion, or at least what worked for me, is start doing heavy/light training once you feel fairly comfortable with the techniques you are doing. I was about 2-3 months in when I started doing the H/L change with the C+P and my swing at first and eventually everything else followed suit. Once you have confidence in the workout you can try with a heavier weight. Use this criteria to figure out your rep and set range, aiming for a lower W.C. It can become a lot of trial and error. Good luck.

[@KarateRustamRoshchin]

💥🎯

[@ricardo423]

Any plans for martial arts videos on basic striking with a closed fist? Or helpful resources you know Love the videos would be interested to learn if integrating some martial arts training into the warm up or as a block in the tetris of training with kettlebell/club/mace is viable without being too time consuming/taxing.

[@MarkWildman]

I could make a thousand videos on that. But I don’t have a partner currently so it will have to wait.

[@a.lame.username.]

I use a stick with Martial arts based movement patterns for both warm up and warm down. A stick is a magnificent teacher of human movement!

[@ricardo423]

Yea, I do a bit of cain kills abel strike with a broomstick with the brush removed. My strikes feel faster and more powerful since club training. But I also want to have self defense techniques for when I don’t have a stick around

[@delis4256]

I've been doing just the same total work capacity(approx) just changing the weight. ex for swings 16 *10(set)*10(rep)=1600, 24*10*6=1440, 32*10*5=1600 Increasing the reps for after cycling through them once. works for me changes the day the heavy medium and light is every week. would still aim for a lower work capacity with the heavier weights? I kinda like when its the same but with a heavier weight.

[@tehadam]

Hi Mark, great stuff as always! At what point would you shift the Heavy/Light weights to the next kettlebell size? 16/20 to 20/24 etc.

[@malush1412]

Uber-nerd question: You say that you can't target a specific % difference between the heavy vs light. But....is there a minimum you should go for? I have the adjustable kettlebell. I'm wondering how much of a difference is "too small"? For example, if I'm using 16kg for light, I can adjust the bell to 17kg for heavy. If I was doing (16kg x 10 x 1/1) = 320, and I did (17kg x 9 x 1/1) = 306. That's "only" a difference of 14kg in work capacity. Is that "enough" or should I target a minimum difference?

[@MarkWildman]

I should make a video on this

[@jad814]

@@MarkWildman Agree! I have 16, 20, and 24k bells right now, and had this identical question... many ways to fit the general mold you explain is this awesome video, but I feel like if I just try to get "under" my "light weight" volume with a heavier weight, I too (like Mark L seems to report) can get so close that it almost feels like "too close"...

[@brianschiff499]

Being particularly nerdy - shouldn’t this be called light/heavy instead of heavy/light - since the light day drives the heavy day and not vice versa

[@MarkWildman]

Sounds cooler when you say heavy/light 🤷🏻‍♂️

[@stevekubien6680]

Brian, I think this is one of the things that messed up my mind and took me so long to figure out H/L; the light day is the one that matters for general preparedness, muscular endurance, etc.

[@Andy-fr6nj]

Recommendations for exercises with more than one rep each side? Would you adjust the sets/reps (or both) when alternating between light and heavy cycles?

[@MarkWildman]

Depends on movement and weight. And training experience. Which is a horribly unsatisfactory answer, I know. Generally… you can control, weight, sets, reps, and time between sets

[@lucaandrea1146]

Hi Mark, I have a question for You: would it make sense to conceive the day as light by considering only the volume and maintaining the same weight? For example: goblet squat heavy day kettlebell 20 kg 15 rounds x 10 reps light day still kettle bell 20 kg 8 rounds x 10 reps Can this be considered a correct approach? Thank you

[@lucaandrea1146]

Hi Mark, I have a question for You: would it make sense to conceive the day as light by considering only the volume and maintaining the same weight? For example: goblet squats heavy day kettlebell 20 kg 15 rounds x 10 reps light day still kettlebell 20 kg 8 rounds x 10 reps . Can this be considered a correct approach? Thank you

[@MarkWildman]

You could. But it’s hard on you after a few months. More weights = better Look into Wildman adjustable competition bell. Set up heavy / light cycles forever

[@CharitonIosifides]

I have an adjustable club (had it made) that goes from 4,5kg to 19,5kg in 1kg increments. I rushed to 9,5kg with inside and outside circles (got cocky). I did 9,5kg for 5 sets of 10/10 and of course I hurt my shoulders. Now (after a month of recovery) I regularly do 6,5kg for 12 sets 5/5 (120 reps total). How do translate this to a heavy day?

[@alexlemann8953]

I would love to hear your thoughts on Simple & Sinister. Obviously it's a drastically different approach to training. Is it bad, or just different?

[@MarkWildman]

Different. It works very well but it doesn’t work forever. Nothing works forever

[@glummy909]

Hi all, sorry for the dumb question but does this approach work well with other sorts of strenght training such as dumbbells, machines and barbells?

[@MarkWildman]

Yes it does

[@a.lame.username.]

That was half the topic🤦‍♂️

[@glummy909]

@@a.lame.username. I'm no expert, I assumed it worked but wanted confirmation from the community.

[@UBO58]

Mark, what do you use in this context to decide whether to formulate the overall work as a reverse ladder or as identical sets?

[@MarkWildman]

The movement itself and the relative weight

[@UBO58]

@@MarkWildman Thank you!

[@sarastro8023]

your method does not consider the "non-linearity" of human body. In other words reducing the reps and increasing the weight is mathematically equivalent (a*b=b*a), but in reality this is not true since each individual will reach a limit where it cannot lift the weight anymore. for example, TGU 16kg * 10 * (1/1) > 64kg *1 * (1/1), but I bet 99.9% of people achieving 20 TGU with 16kg will kill themselves with a single TGU rep with 64 kg bell.

[@JN-no4ot]

So how would considering the non-linearity of the human body change this program? Yes, there is a finite maximum weight that each human will be able to lift. Though how is that relevant to the concepts to this video?

[@sarastro8023]

@@JN-no4ot it is relevant because the formula work = weight * reps * sets it is correct from a pure physical perspective, but does not consider how our body responds to weight increase, therefore not applicable to training context. Saying that 10 TGU with 16 kg are equivalent to 5 TGU with 32 kg is wrong. I can easily do 10 TGU with 16 kg but I struggle doing a single TGU with 24 kg... regarding how to include this non-linear effect i don´t know, maybe something similar to the "normalized power" concept that is used in cycling.

[@JN-no4ot]

@@sarastro8023I agree with what you are saying. Training programs aren't perfect. In the case of your TGU, you would go back to 16KG and work a program in which you would increase the reps each workout. For example, you would increase the reps one rep each workout with the 16KG KB and work your way up to lets say 15 reps. Then you would test with the 24KG KB and see if you are able to perform a single TGU without struggling too much. If you see improvement in that single TGU with the 24KG, then you will begin a program in which you add one rep per workout or every other workout. One thing I've learned in performing these Nerd Math type of workouts is that sometimes there is some trial and error that must be conducted when you move up to a higher weight.

[@MarkWildman]

Every program I write considers the non linearity of the human body. This was a MATH example. At no point have i said that work capacity = strength. I have said you can compare work capacities which is useful knowledge to know to determine what could be instituted in a program. I’m always talking about work capacity, not pure strength on this channel, because kbs are fantastic at developing that specific athletic trait. OF COURSE people will struggle to do a 64 kg getup… the strongest guys in the world struggle to do that without specific training. Because you can bench press 400 lbs, also does not confer an ability to do a 64 kg getup.

[@sarastro8023]

@@MarkWildman I am sure every trainer is able to take into account all "non-quantifiable" (as well as athlete-specific) aspects when buiding a program. And yes I like very much your idea to use a mathematical approach for KB training. I just wanted to "challenge" your equation and shows its limits. that´s what nerds do, right? thanks for your videos! greetings from italy!

[@HerbertAtkinson]

Why do you think you are so right in what you are saying? these things you talk about kettlebells are not that good for any kind of training vs old school weight equipment, the usage of these kettlebells are more prone to cause serious injurys to a peoples backs shoulders & joints.. you can not use the argument of saying that other weight equipment is too expensive in comparison to these dangerous kettlebells it's about safety sir & these things are not something that anyone should be using period..

[@namenloss]

Completly agree! Kettle bars are a horrible invention. Kettle bells, on the other hand, are an amazing training tool!

[@a.lame.username.]

Herbert. You need some experience. Presumptive thought patterns have ruled out the proof of mathematics and science. We know because we believe in maths and science!

[@MarkWildman]

Hahshshahahshaaaaaa…… ok

[@MarkWildman]

What do you consider old school weight equipment because kettlebells predate barbells buy a few thousand years