kettlebell plus barbell gym training - nerd math programming

[@AlexReiter]

Mark is really a unique KZbinr. Hope there will be more content on combining different training types!

[@AxDuncan2635]

YES! Now this is what I’ve been waiting for! 🤩 Can’t wait for more barbell videos

[@ericparker5530]

Thanks for always talking about floor presses ! That's what I always did when I used to do more pretty training. I work out at home alone, so to me doing floor presses were perfect safety wise.

[@WeBreakItAllDownRightHere]

Same, sometimes I would reduce the weight by half and break out the old stability ball for them

[@bogiOH]

Do them with a heavy single kb! Even safer even sexier!

[@crayzmarc]

This is bloody great! Thanks Mark as always.

[@tum8017]

noooooo wayyyy. I was just thinking about this today. Thank you Mark once again.

[@faithandfitness421]

Mark, thank you for this. I have kettlebells, heavy clubs and dumbbells/EzBar and was considering selling the dumbbells for more kettlebells. This video makes me realize there are things to do with those tools as well. Time to add them back in and add my “pretty” workouts after the meat and potatoes…

[@pesahson]

Unrelated, but you did get a shout-out in Bioneer's Q&A as one of his favorite fitness channels. I've noticed he started putting in clips of him working out with heavy clubs some time ago. I wouldn't be surprised it was all thanks to your videos.

[@MarkWildman]

i love the Bioneer's channel. i wish i had the editing skills he has. i'll get there eventually.

[@adriangburgos8205]

@@MarkWildman He highlighted your work in his last book

[@hiphopinfukuoka]

Brother! Konnichiwa! I listened to this two times now. This is awesome!

[@MarkWildman]

How’s Japan these days

[@hiphopinfukuoka]

@@MarkWildman The fear of the Omicron has lessened a little. People are going out more these days. Because of Corona something events, like graduation and etc are open only to mom and dad. The weather is warming up faster this year than last.

[@bogiOH]

I must correct myself! The most anticipated series is the vlog series where marc and camera person go into the wild in a 4x4, live of the ground and use #engerinuity to do their workout with the simplest of setups!

[@MarkWildman]

well that was all of 2021 but i didn't have a camera person... just me

[@bogiOH]

@@MarkWildman dogs are the better companions… now they just need to learn to hold a camera steadily

[@MarkWildman]

@@bogiOH if i could figure that out, i would

[@powskier]

You can get safety bars that you can attach to a rack. Then just use a simple flat bench and set the height to where the bar stops just above your chest. Totally safe to bench solo this way.

[@jobbydoe4789]

@MarkWildman - would you share one or two more of these club + kettlebell + barbell workouts, please? Really appreciate how you walk through the thought process to develop these programs.

[@leonardoandrade471]

This is neat! Makes me think about how I'll program for myself, but in my case i'm thinking about ditching the gym and doing just calisthenics and kettlebell at home (+ off days rucking). Would love a video on how to combine these, especially to complement the cali in regards to lower body work. My plan is is getting gymnastic rings and a 24 kg kettlebell (I swing a 20 kg plate in my conditioning blocks at the gym).

[@Mp47Ak5]

Do push cali + kb then pull cali + kb, and legs kb first + cali with nordic curls and do hyper and reverse Hyperextensions as well for posterior chain. Or try pull , legs, push, ruck and rest for a 5 day split so you can get some rest before leg days

[@Jimperial]

Hey Mark! How would you integrate Barbell squats, bench and deadlift with KB training?

[@murrayrothtard6072]

How would you incorporate strength training with barbells. Chest isn’t really a great example because kettlebells can be pretty good for upper body pushing strength. What about barbell squats or deadlifts or something along those lines though? Or even heavy rows. If I really want to up my weight on those movements I probably wouldn’t want to throw them in after all that endurance work. Or even the TGU. That’s a lot of core and stabilization. At least for me that’s what I’m trying to work on right now. Mace and kettlebells helped me through the last couple years but now I’m getting back to heavy squats and deadlifts and I don’t want to leave out all the cool shit I learned. I really like what light clubs and mace have done for my shoulders. Both in terms of health and prettiness. I won’t be giving that up for getting strong on bench and OHP but being sore all the time and feeling like crap. I really missed my heavy deads though.

[@benszabo7659]

Unrelated question: you’ve mentioned before that the clean and press volume cycle should go until 75 on each hand. How far should you push bent press? I find that I am maxing out at 50 on each hand for 20kg

[@jerryheath3887]

I'm doing the KB C&P program and the club Mill/Squat program. No TGU program right now. Should I swap out TGU and C&P on some kind of rotation schedule like 3 months of C&P then 3 months of TGU? Or just stick to C&P till I finish the program which will take me about 3 years. Also, I do twenty minutes of endurance after the C&P. I'm doing 20 minutes hand to hand sport swing and waiter step backs.

[@blackwaterpictures876]

How about using KB’s for floor press and incline?

[@Dadafan66]

This man is very intelligent.

[@scottengh1175]

Please do a video on the floor bench press.

[@artwebb6939]

Very interesting

[@kevinorr6880]

@Mark Wildman I'd like to figure out in the Pretty section glute emphasis exercises for size. Battling the old man butt as I age 2nd point...Dan John would consider the TGU as part of the mobility block as he advocates against this movement with weight.

[@jacobcarrick1182]

Any suggestions for inclined if you don't have a bench?

[@MarkWildman]

Actually yes. I’ll try to make a video tomorrow

[@mohamedamine-ym1hf]

what do you think about other get up variations sush as gladiator get up or squat syle get up!

[@MarkWildman]

Love them

[@ennaturligforklaring9569]

Might be a stupid question, but… Could I do this three times pr week and no other strength training? (I also run, climb and swim). Or should I implement other strength exercises? (I like to keep it simple).

[@MarkWildman]

This is a good question . I’ll make a video

[@adriangburgos8205]

Thanks Mark, now that spring/summer is coming. What is your idea for sexy up in general? I like the idea of the bioneer about powerful core training so abs are a bit more visual with higher fat percentage ratio. I have similar similar body type compare to you and I do my kb training (strong and fit) and my endurance. Overall I'm pretty happy about my performance and how I feel strength/endurance wise but I don't have a flashy body. A proper caloric deficit is a pain to maintain for a long period of time. Any pointers for sexy up! Cheers

[@MarkWildman]

I’ll make a video

[@crayzmarc]

Yes! Please do!

[@zachschutte8160]

I did a bunch of HIIT and a low carb diet in my late 20s with little to show for it. I started Intermittent Fasting a year ago and I am more cut then I was then and I am in my late 30s.

[@WeBreakItAllDownRightHere]

For me, hypertrophy training has always involved taking sets close to failure. Adding in some “grind” style lifts with moderate weight for a few sets of 8-12 does a good job. Check out the Delorme method mentioned by Pavel in Beyond Bodybuilding

[@adriangburgos8205]

Just to expand a bit. I do 1.5h of cardio every day 6 days a week, I've been following kb /clubs/training. I'm well built, nice shoulders, thick core (if I touch it I can feel them under). I don't have a high fat percentage, but I just accumulate all of it in the belly. I do intermeting fasting and small caloric restriction windows, I consume wholefood and don't abuse alcohol. I've been weight stable for years, solid food choices. My problem is mainly, my body is very functional (thank to Mark's philosophy over the years). But it's not flashy, nobody will think I'm fit (even I have the endurance of a monster). Mark mentioned in this video about pretty exercises. But after years doings booty squeezing, it's super solid, but not big or bubbly, look like a flat folder. Probably is a very good adaptation for what I need in my day to day life and I totally get it. It's just sometimes I want to look nice naked and feel like a Viking warrior at the same time. Is that so complicated? XD

[@oceaniccurrents]

Would love to see a woman’s kettlebell program design video 🙏🏻 I just recently found your channel and absolutely love your tutorials! They are spot on!

[@Mp47Ak5]

Go to his Nerd Math videos playlist for that. It's the same for men and women, just a difference in starting weights

[@oceaniccurrents]

@@Mp47Ak5 no I’m looking for more woman specific. Women focus more on their lower body (booty, abs, hams) and less up top (no traps, chest, etc)

[@maxpower8052]

@@oceaniccurrents He made a video entitled "My 3 Top Kettlebell Exercises for Women". I'm a male and I actually enjoy those exercises to balance out my lower body to my upper body. I don't think he put the single leg kettlebell contra RDL in that video but I never rotate that exercise out of my program.

[@oceaniccurrents]

@@maxpower8052 thanks! Any upper body ones you could suggest?

[@maxpower8052]

And he does cover the single leg kettlebell RDL. His version was pretty cool because it requires you to drift the kettlebell to your side, which I never considered before and adopted after seeing his video. I think it makes a challenging movement even funner than what I was doing before.

[@mitchell9169]

Hi Mark, for the floor bench that you recommend, are we doing it with our back flat on the ground or actually in a decline position (without our legs bent to create the decline)? Thank you!

[@MarkWildman]

Depends on the load but usually hips elevated to create decline creates more total body tension and has better effect

[@mitchell9169]

@@MarkWildman awesome. Btw your content is incredibly helpful and has basically transformed my health and energy. Thank you

[@mdpreacher9073]

Is there laser text projected on the "TGU" box on the whiteboard?

[@Mp47Ak5]

Reflection of a digital clock

[@johnkenny6516]

@markwildman have to admit that changes of 4 Kg on TGU is a total killer. Without access to adjustable bells I have no choice but to go up 4kg at a time. On 24Kg now but when I first tried 24Kg I struggled for weeks to get above 4 minute's. I have neck nerve damage that hindered me. Any tips for us guys that have no choice but to make a 4 kg jump? Ssme applies to other moves too.

[@MarkWildman]

I have a whole program for release on this if I can ever get it finished. In the mean time, so the rate of change. Maybe go to 1/1 and put a 1 min break in between and volume cycle. Build to 20 sets then do 2x1/1 and volume cycle. When I started we only had 8 k jumps and it was rough on the joints.

[@johnkenny6516]

@@MarkWildman thanks, thats much better

[@Neptun1127]

What about kb, calisthenics and barbell training brogram 🤯🤯🤯

[@MarkWildman]

That would be super sick

[@bogiOH]

For me this is the most anticipated wildmanish series! I am personally working on combining your tetris approach with the westside 4skb protocoll (get more intensity on the lb for when gyms open up) and standard crossfits 3 on 1 off 3 on 2 off splits! As this is more focus on a single energy system per workout rather than your approach where you are mixing multiple systems within a session i was wondering for your thoughts on when to use which approach rather than the other!

[@andy3410]

Mark, I know you’ve said you’re not into pretty training, but have you experimented with any other rep/loading schemes from the bodybuilding world w kbs? I’m specifically thinking of myo reps from Borge Fagerli as I’m starting a new project much further from home and I need to make my workouts more time efficient. Other topics that make me wonder are effective reps, stimulus to fatigue ratio and other concepts from Mike Israetel and the ppl at Renaissance Periodization. They also promote volume cycling and go super duper nerd on lifting heavy things. I would love for your thoughts on some of these topics as you seem to come from a more traditional martial arts approach and that was my initial exposure…. Both philosophies complement each other really well…

[@Mp47Ak5]

My guess would be linear progression until plateau then do a training block of strength programming based off of 1 rep max until reset then choose between linear or strength again

[@andy3410]

@@Mp47Ak5 I agree with the linear progression, but doing a 5,3,1 or a 5x5 typical strength program with ballistic moves seems borderline ballsy to me. I love volume cycles, HOWEVER it’s like my boss has my program schedule because every time my cycle hits a high workload I end up having super hard days at work and overall fatigue throws me off. An auto regulating strategy is KEY for people with very physical jobs. There can be almost a 25-50% difference in performance based on my day. I tried running my cycles based on what I can do no matter how hard the day is, but on easy work days/weeks I’m leaving SERIOUS gains on the table.

[@powskier]

Back in the day, before Bideniflation, (a few years ago) you could buy an Olympic barbell set and simple squat rack for $600. You act like that's out of reach for most people.