Kettlebell Marathon for Triathlon Program design discussion with Jp Armistoso of Ganbatte Fitness

[@seanbryant8240]

Mark seems like a normal dude, and I like the way he explains things. Most other fitness guys seem to be "unobtainable standards" but mark seems like a normal guy.

[@donbypiso486]

On top, he always keeps his shirt on 🤣

[@cameronmiller6240]

He does seem quite down to earth but he’s hardly normal (in a good way).

[@indokenmore]

Can’t thank you enough for this program. I never thought I’d actually go to the trouble of mapping this out, but after almost 4 years of kettlebell training, I’ve actually matured enough to take this on. So excited to put this into action over 12 weeks in prep for my triathlon.

[@tbx59]

Not putting the kettlebell down is one of my favorite things I've picked up from Mark Wildman - though I'd say I'm more a kettlebell miler or two than a marathoner

[@turkishgetup3924]

I tried 9 mins at 12 kg last night with a mix of single arm swings, clean and press, snatch, dead clean and goblet squat, and overhead squat. 30 sec sets then swap arms. I left tired but with gas in the tank. The only soreness I have is in my upper abdominals.

[@floydwurst9948]

This is just a coaching nerd-off. That moment where the program idea klicks with JP at the end is somehow really wholesome.

[@philstyles5384]

Hey JP, tell Mark to let you talk a little about the " confidence/ unconfidence zone " where you have to struggle to keep going and how you yourself manage that and how you coach that. Yea tell him, then tell us please. Thank you both. DEFY GRAVITY DAILY ! ! !

[@juparry]

I’d love to hear that reply too … please😘

[@m.raufcelik7267]

When should an individual start kettlebell marathon training? It feels like it should be after fixing most of the imbalance and posture problems but can you provide a rough guideline to when to start this sort of pushing duration?

[@MarkWildman]

Usually year 3 to 5 of training

[@Bryan-gt8pf]

Thanks for the video. I was wondering about this topic.

[@stevekubien6680]

That white board is crying for mercy by the end. I still don't get how to determine what is heavy or light in terms of weights, sets, reps, total volume, etc. With barbells it is easy to figure out. Maybe I don't need to care about it, but I don't think that is correct, long term.

[@shantanusapru]

Point of terminological query, Mark: So, until today, to my (in my limited, and most likely incorrect) understanding, "kettlebell marathoning" was performing *one* exercise for long durations (perhaps at least 30, up to 60 min). The way you explain, it seems that this is not the case, and that "marathoning" can consist of *a few* exercises (I'm sure there's no set/fixed limit of 2, 3....5...so let's say a 'reasonable number' of 'few' exercises). Is that/Would that be correct? If yes, then my follow up question will be: Instead of doing Ex. A for 2 min -> Ex. B for 2 min -> Ex. C for 2 min...repeating AMRAP (As Many Rounds As Possible) for 30-60 min without rest or putting the weight down, could we not do a KB complex/circuit/flow (which itself consists of 2-5 exercises) back-to-back/AMRAP in those 30-60 mins? Would that still be considered "KB marathoning", and have similar benefits? The difference being in the number of reps per Ex. in one go (as opposed to total/overall reps, which might be the same). Seems to me to be so as far as cardio benefits go (may/may not be as much for muscular endurance benefits, and one may need to increase the duration by a bit more), but would love to have your experienced opinion reg. this.

[@MarkWildman]

Competition marathoners compete in a certain lift. I have a different purpose so I’m doing marathon time frames.

[@MarkWildman]

You could certainly do a complex or a flow. I just like working on different building blocks.

[@shantanusapru]

@@MarkWildman Ah, I now understand the difference between the 'common' terminology & how you use it... Thanks for clarifying!

[@shantanusapru]

​@@MarkWildman Alright. Understood. I already do such flows of usually 2-4 exercises (utilizing basic/fundamental movement patterns, like single arm (S/A) swings, S/A front sq., S/A C&P or some such combo/flow, changing hands every 'x' number of reps - say, 3 or 5 or 8, depending on the wt. used) for 20-30 min (on my 'medium' days). Now I'll start building up my 'stamina' to try and go heavier, for longer... Thanks for your responses!

[@cucciafr68]

How would you progress through the workouts? Stick to a weight and increase the time each workout until you reach the limit then bump weight and start over? Or go back and forth through the 70 and 80% sections?

[@exploreTheWilds]

I multiply the weight and time to get work capacity (12kg * 8min = 96). I then do them in order of work capacity starting with the lowest. This bounces between the 70% section and the 85% section. I believe Mark explained this in another video.

[@cucciafr68]

@@exploreTheWilds I looked at the other video and he had 4 weights, 1 light, 2 medium and a heavy. I have several more, so I was wondering about the pattern. I typically use the work capacity for other programs but it doesn't increase every time. It is usually an increasing wave due to volume and density cycling.

[@MarkWildman]

I go heavy light, but save a bunch of the east light days for if I have to do crazy shit that day outside of training

[@maxjones4650]

Forgive my ignorance, how does this translate athletically? I can't think of a sport or functional application for this, although it definitely seems like a great general fitness challenge; maybe a cross fit style conditioning session. I though the purpose of kettle bell was to work heavier to develop over all explosive body power, particularly coming from the hips. Anyone care to elaborate on sport/function application?

[@andy3410]

In regards to kB training to specifically improve a 5k, does anyone know of kB exercises that strengthen the calves/lower part of the hamstrings that are involved in knee flexion? Kbs have done a phenomenal job of strengthening my hip hinge and heart rate, but now my calves are the limiting factor. It’s gunna ice up in Wisconsin here soon and every winter my running takes a hit. BTW, CANT STAND TREADMILLS😂

[@shantanusapru]

KB calf raises.

[@CDKparkour]

Sounds like it's jump rope time

[@tum8017]

Thanks for another great video. We calculate our max hr by subtracting our age from 220 or 180 ?

[@adriangburgos8205]

I think the idea of limit max HR from age is being discarded. It's more individualised. There are research done in the past few years about it. Depending on your physical condition.

[@tum8017]

@@adriangburgos8205 Thanks.

[@adriangburgos8205]

@@tum8017 If I'm correct, I read it in the book " Unplugged, 1: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness by Brian MacKenzie"

[@Octeris]

220 - your age is a good starting point but if you want to get a really good idea of your true max HR you probably need to test it yourself.

[@tum8017]

@@Octeris I have an echo bike so I do plan on testing it. I love this channel because all who follow this channel are civil and objective.

[@jerryheath3887]

I'm trying to get a solid 20+ minutes of cardio a day. I'm doing the 2 hand club program but my first round is not getting my heart rate up much. So I am adding 20 minutes kettlebell sport hand to hand swing 20lbs (30 seconds on/30 seconds off like the clubs) after I finish the club work out. Is this good or is it better to do the swings without putting the kettlebell down and lower my time to maybe 10 minutes? MW says he does his marathons without putting the KB down.

[@tommihaapanen846]

You could alternate between a 20min 30work/30rest and 10min full work. They would train different energy systems and cause different adaptations and that's always a good thing! Also remember, that elevating the heart rate to about 70% of heart rate max for long durations is also a cardio workout and trains a wholly different energy system than HIT.

[@jerryheath3887]

@@tommihaapanen846 thank you. I will try the alternate 10 minute full workout. The 70% idea is a third and less intensity cardio suggestion correct? The 30/30 and probably the 10 minute full put me at about 85% max heart rate.

[@Rmcaw]

I'm wondering what Mark's 2k row time is now....

[@MarkWildman]

Haven’t rowed in a year. Probably not great.

[@dericplummer9272]

So i am confused. Do you do the whole grid in one workout session or is it gradual until you complete bottom left cell?

[@VivificadopeloEvangelho]

for runners?

[@pattagalog1411]

At what level of kettlebell training should someone start learning KB marathoning? It appeals to me, but I don't know if my numbers are there yet.

[@MarkWildman]

After 3 years of hard style probably

[@nandobreiter4075]

It appeals to me as well, and so I just started today with a 12kg.

[@pattagalog1411]

@@MarkWildman thanks!!! Can't wait for the app!

[@nandobreiter4075]

@@MarkWildman I've started an easy version of kb marathoning, and have the impression that there is a complimentary approach for those of us that are not as conditioned, call it kettlebell jogging ??? After a few days, I'm definitely feeling the benefits of getting my heart rate up using a light weight (12kg). It's already clear to me that I want to continue this, even if I don't push it up into the long times and heavier weights that an elite athlete would aspire to.

[@KarateRustamRoshchin]

👍💎🎯