How to get back in shape - Wave The Intensity To Ensure Success

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[@frakismaximus3052]

This presentation is so good that it makes me realize just how many "trainers" and "experts" i have come across in the past that really dont know what they are talking about. 👏 👏 👏

[@Ethorsen21]

Right!! I never understood warm ups, reps, and cool downs until this guys program. I even remember when I wasn't overweight waking up after the gym being super soar and It never felt good. Now 2 weeks into this program I actually feel stronger without all the soreness

[@laurablake8330]

Yes! Just wish I could get my money back! 😢

[@kevinherlihy9471]

I injured my shoulder over 20 years ago on the job ( taking X-rays in PACU/Recovery Room. My arm got pinned under a very large patient) I was working at an orthopedic hospital. I saw a shoulder surgeon there. Thankfully no surgery. But when I told him that I’d just joined a gym and was to have the first of my ‘free’ one on one training sessions… He told me a few to not do. One of which was dumbbell side flies. Especially with heavy weight. Well, I had my session with a rather hung-ho personal trainer. Young, very fit, and rather aggressive. We got to one station. Side flies. I told him I was told not to do those. He became rather miffed and challenged that advice. Because, he was a certified trainer. “It was from an orthopedic surgeon at my job. I think he out ranks you. Let’s move on. “ So, yeah. Some trainers are doing harm. Not intentionally. But harm none the less. And believe, beyond a shadow of a doubt that they are right.

[@StrikingCrayon]

My favorite thing you've made is your available for direct download 6-day mobility program. It was my morning gym routine for almost a year. I'm doing the fat-fucks program right now(just finished week 3), and it's easier than any training I've done as an adult since my health nearly killed me a decade ago. I credit the mobility program you released massively in that. I tried getting fit with bodyweight, barbell, Adex, and then Kettlebells. But without the mobility from the last year and a bit, it was basically all just hurting me while my ego hid my weakness from me by paining through "progress."

[@laurablake8330]

Where did you find the mobility program?

[@randyallen2771]

I found this video clarifying. In the past, I have tried to constantly increase the work load of my program but have found recovery very difficult so I took an extra day or two between workouts. Unfortunately one day led to two days then three days and I found myself out of the program and had to start over. I will try to incorporate what you’ve described here my program. Thanks for your efforts……..again

[@MarkWildman]

All my follow along programs use this strategy.

[@ForteanEnquirer]

Programming videos are so helpful, would like to see more of these.

[@kuzmatt9]

Check out the “nerd math” playlist on this channel, there’s a ton of good stuff. Welcome!

[@theIdeaSensei]

Finally a whiteboard size worthy of Mark and his nerd maths 👍👍

[@Zac_Bracher]

The return of the white board 🤘

[@srd7175]

The last few words at the end the philosophy used is gold.

[@witolddupa]

Had a full leg cast on my left leg for 6 weeks once (walked the whole time without crutches). When they took it off I initially kept almost falling to my right when walking. Also took a long time to be able to fully bend my knee again.

[@maxpower8052]

Great discussion and I like the color coding and large whiteboard!

[@marianajera9526]

I am so glad to have come across your channel! I miss running and hiking so much. I have felt so stuck in getting back in shape. Exercising and feeling weaker instead of stronger made me just give up. Thank you!

[@thomaslarsen6090]

So helpful. I've been struggling with consistency using the basic math kettlebell (squat, swing, clean, press, tgu). Getting up to the next kettlebell seems like it is accelerating too fast and then I get discouraged.

[@CT-lu7kl]

I love the clear explanations and in particular how you bring it back to what it means for life as a whole.

[@superg3962]

I love your channel- such solid knowledge-Thank you Mark!

[@ylimerivers]

Thank you Mark. Your care shines through.

[@rsgreen30]

This is so so so good! Coming off a year of surgeries and family deaths I lost a ton of what I had. I look forward to applying this approach more carefully myself, and realize that over the past couple of weeks as I have gotten back into movement and strength work I have intuitively handled it much this way. A little bit today, a little bit more tomorrow, ... gently. We have one body. You'd think we'd treat it better.

[@shantanusapru]

Excellent!! We needed this so much!!

[@peasant1381]

Absolute gold

[@LifeLens939]

It makes sense, thank you

[@pavloa.i.4487]

You're a hero

[@JohnGroom-pq6ek]

Cleverly thought. Thank you, Mark Wildman.

[@a.lame.username.]

Brilliant. Simple. Realistic.

[@ScottP27]

Love the programming videos!

[@suzygooch5656]

Such wise words - thank you!

[@joco762]

Excellent video.

[@malcolmarchibald6356]

Excellent video. I have always used a system like this- from cross-country running training- I think it is called tetrades. Thanks again for the reminder. I am currently deconditioned and looking to make incremental improvements.

[@chrismckell5353]

Another interesting video. The way you explain the program it makes a lot of sense.

[@AlexReiter]

Awesome

[@duane9707]

Perfect

[@matthewquinn8616]

Good video. Ty

[@ponkanshii]

🤯 this just makes sense! i have sedentary lifestyle but I’ve had enough of it. I want to be stronger and mobile without hurting myself.

[@lordhunter_ost]

Legend 💪

[@Lardfist0]

Word up

[@santer65]

mr. Mark, I'm a farmboy too, just gotta say thanks i love you. started into kettlebells 3 years ago, got my first mace a week ago. nice, very nice. 7 years ago I injured my elbow due to climbing overtraining, i was a junkie, still there with some pain. got both epicondilitis and epitrocleitis, any advice¿ thought mace would be great

[@mariesonoma]

Climb the mountain! 🌄🎄

[@andy_in_nh9243]

Amazing content! Nice kukris, mace, and battle axe also!

[@maximilian9295]

What if you were never conditioned in the first place. I'm assuming same approach?

[@MarkWildman]

Yes

[@joelwitherspoon930]

I started working on this sawtooth shaped training a few weeks ago and it really works well for my mobility

[@mioszmiecikotka7387]

@Mark Widlman Can you do a video on what kettlebells exercises you can do/cannot do with meniscuc tear?

[@5.dot.connector]

love your idea of that wave. my brain is already motivated. so red bars are mobility. what's the white, green and purple bars?

[@MeMe-Moi]

Needed this. I'm in the process of correcting my deconditioned status but just got put on a 3 week "Zero exertion" order due to minor surgery, with a possibility of an extension. So I am going to need this info because I'm going to be losing ground for the next 3 weeks.

[@christopherszwargulski7920]

Would love to see a program for a floor layer. I sit on my heals most of the time while also being hunched over like a desk worker. Lots of imbalances and struggling to get something going.

[@traciesommerville3819]

LIKE!

[@trentbaz7134]

Hey Mark. Any plans to release an eating plan in some form ?

[@MrMisterMS]

Hey Mark, great Program design as always. Do the programs on your Website have subtitles and is it possible to let them Auto-translate? Thank you!

[@MarkWildman]

They do not currently. Should I add them.

[@brentrobinson6456]

Proper fitness is so simple. This I can do more better.

[@9teen87]

is this the programming used in the deconditioned program on your site?

[@CahoonHollow]

I recently went on beta blockers and finding myself being more tired. I’m still working out but the frequency has been a bit less. This sounds like it could be a good a strategy for me. Prior to going on in was doing an ABA 3x a week plus Zone 3 cardio on other days. A day swings and 1/2 getup. B day is single arm club inside circles, outside and shield cast.

[@lymphomasurvive]

Read In Fitness and In Health by Phil Maffetone.

[@dannyantoniou2400]

What is the formal name of this graduated reconditioning technique called?

[@peacal247]

🔥🔥🔥🔥Hal Go Rythms💪🏽💪🏽💪🏽💪🏽🔥🔥🔥

[@christofhauck6029]

Let's say i do clubs. I do both sides and two different exercises. How i get to 6 minutes? That would mean i have to do just 15 sec of every exercise and side. 1 set = 1 minute = 1/4 minute (half a minute each side, 2 exercises)

[@andreayaya]

So if I understand correctly, one should use this wave of intensity to gradually increase the amount of TIME for MOBILITY (not strength) each workout, and then when strength training begins start with low volume like 3 sets of 3, then repeat that the next day, then next day 4 sets of three, then repeat that, then 5 sets of three... and so on so there is a gradual wave pattern in the increase of sets too. Then when the four weeks of the wave pattern are over, start again with a slightly higher weight. But starting at 3 x 3 sets and reps and working up again. Yes? (I only ask because I made the mistake of at first thinking you meant increase the duration of *strength* moves on this pattern, which quickly became impossible for me. It was too much too fast. That's embarassing to admit but possibly someone else can learn from my mistake:)

[@MarkWildman]

I made a follow along program so it’s impossible to misunderstand

[@blarmo1742]

Are there days of rest? Or does it reset after every 5 days?

[@lorrainek36]

His program has 2 days off, runs M-F with Sat, Sun off. It is so worth it

[@razorbladethorax]

I've been struggling with long COVID for about a year now. I was able to workout 3-4 times a week prior to getting infected. Now I struggle to even do one day. And I can't workout for more than 40 minutes at a time. I wonder if something like this programming could help with getting back in shape.

[@danielzollinger83]

I don’t have Long Covid but I looked into similar debilitating conditions. The key seems to be frequent rests between sets, while building up volume, NOT intensity. Protocols like “grease the groove” might be appropriate.

[@danielzollinger83]

It’s like ones body has an attenuated upper range of excitation, and if one goes over that, it triggers a defensive shutdown response. Hence volume with frequent rests to calm the system. I think Wildman has a video on managing the body defensively locking up in anticipation of injury; it’s not precisely the same but there may be crossover.

[@MarkWildman]

There is definitely cross over

[@MarkWildman]

You shouldn’t be working out that long. I think this design strategy could be of benefit.

[@CharlesBudde-vx6vi]

This is welcome and well done. The antithesis of the oh so typical fitness porn we normally see on KZbin.

[@duane9707]

Do tou know of any trainers in okc that follow your philosophy?

[@MarkWildman]

currently, I do not have any trainers in OKC. We are announcing the Wildman master trainer path for 2024.

[@panagiothsstaurou7569]

How you did get injured so bad?

[@peacal247]

He often talks about a knee injury doing aerial.

[@MarkWildman]

Circus is called “death defying” for a reason…. I defied death but just barely

[@cioran1754]

Basis of Strength epitomises this in a multiyear programme, continuous rolling waves..... Each block is a moderate weight jump, the 'within block' slope of increased intensity is from added exercise complexity. Hear it's 100lb goal now, remember when it used to be 50 😅

[@ajaypatil2355]

Attach video of volume cycling because the ppl who watch this video first time will not get the whole thing.

[@j.abdullah3501]

If there's a Malaysian version of you, I'd find him and marry him.

[@davidwagner9644]

My Weightlifting cycle is similar. Percentage of 1 rep max. You do as many reps as possible using submax numbers. It is a wave cycle. Wk 1 80% 1RM Wk 2 82.5 % Wk 3 85% Wk 4 87.5 Wk 5 82.5% Wk 6 85% Wk 7 87.5% Wk 8 90% Wk 9 85% Wk 10 87.5% Wk 11 90% Wk 12 92.5% Wk 13 87.5% Wk 14 90% Wk 15 92.5% Wk 16 95% Wk 17 90% Wk 18 92.5% Wk 19 95% Wk 20 97.5% Wk 21 92.5% Wk 22 95% Wk 23 97.5 % Wk 24 100% Wk 25 Test new 1 Rep max. Wk 26 rest Wk 27 repeat WK 1 using new 1 rep max. For example, say your 1 rep max on bench is 300 lbs. Wk 1 would be 80% of 300= 240xas many reps as you can get. Wk 2 would be 82.5% of 300 would be 247.5 x as many reps as possible. Yes, you will need to invest in 1.25 lb plate. Week 1 looks like this, Set 1 70 % Set 2 72.5 % Set 3 75% Set 4 77.5% Set 5 80% Wk 2 Set 1 72.5% Set 2 75.0% Set 3 77.5% Set 4 80.0% Set 5 82.5% Each week you go up 2.5% It is a way to lift weights for powerlifitng or Olympic style Weightlifting and not injure yourself.

[@MarkWildman]

A classic strategy

[@mohawkgunsmith7569]

What about people who were just lazy and ate garbage for 12 years? Asking for myself

[@MarkWildman]

Answer doesn’t really change other than the addition of a recommendation to drastically cut sugar and add a lot of eggs and red meat

[@fallingteepee]

I'm wrapping up the first week tomorrow. If anyone is wondering, the instruction is as good as you would expect from Mark. It's a great place to start.

[@lorrainek36]

Agree... starting wk 4 tomorrow. I actually look forward to it.