Kettlebell Program Design 2 - Heavy/Light

Tetris of Training: Part 2
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#kettlebells #workoutprograms #workingout

[@danielcarlsson5184]

I saw this video on the 6th of June 2020 and started doing this program immediately. I followed this program for 1 year, with the exception of 2 separate rest-weeks when I was sick. I worked my way from heavy/light to heavy/heavier 😎. I used volume cycles and intensity cycles and I don't think I ever repeated a workout. I don't even know why I'm writing this. I just remember thinking when I saw this video that it would be fun to come back after a year with some results. So, thank you Mark Wildman.

[@MarkWildman]

Solid work. 👍

[@EnjoyedSkillet]

Dude, I'm a personal trainer and massage therapist and your clarity and language is on point. Training 100% all the time is the fastest way to injury. Cheers brother, hope to see more videos from you.

[@JeffreyMcMahon]

This is the only kettlebell channel I visit regularly. Glad to see subs rising. As more people do KB training at home, I anticipate this channel will go well over 100K subs. A million or so would be nice.

[@Jdub0916]

Easily one of my favorite all time channels. Your insight is a game changer. Thank you!

[@rickphillips2900]

This was just what I was looking for :) I have been subscribing to this channel for a while now as it is the best KB channel I have found on YT. No BS, just easy to understand exercises and great advice. Thank you so much for this, great work...

[@craigtaylor4969]

Thanks for these videos Mark! I have binge watched most of your videos in the past few days and really enjoy them. Very informative, and have inspired me to order some kettlebells, although I am affected by the worldwide kettlebell famine even in Scotland so I am using my wife's 8kg one to get started until it is delivered.

[@googlesucksalot]

I really appreciate your videos! I'm training at home since this virus went rogue and you're helping a lot. Thanks for making this!

[@be2112]

Great stuff! Keep churning out the program design videos!

[@mikeschertzer941]

Mark, thank you for this. It's awesome. I've been doing this for more than 2 months (longer than I've ever stuck with a program). I really appreciate that you're sharing the framework of how you put a program together vs "just do this workout" or "work out along with me" videos. I think the reason I've stuck with it this long (and now going to try clubs) is that I can see the progression and I love chasing my "workout experience points". Seeing that consistent progression is helping me stay motivated in weeks where I don't see obvious progression on the scale or the tape measure. It's great to have a process to trust in. Especially now that it's so easy to be sedentary.

[@gavinwright5491]

Great work mate! I really appreciate it. Always looking forward to a video from you.

[@petermozuraitis5219]

Hey Mark, I've been learning so much from all your videos and, I'm sure, we all super appreciate them. Can do a video with suggestions and ideas to incorporate clubbells into a conditioning routine ?

[@MinorPlutocrat]

Finished my second week of this program with pull ups and chest press mixed in. Really liking it.

[@mackpee]

This is great and I'm now going to restructure my current program of 3 days training 1 day off (1st heavy/light ~ higher reps, 2nd heavy ~ low reps, last light ~ high reps) to a 2 day 1 off but with the light heavy mix you have here. I'm a shift worker so days of the week are just a blur. Keep up the great content as you are setting a new standard for kettle-bell training and coaching

[@raiderbjg6283]

New to kettlebells. All my kettlebell knowledge is from your channel. Thanks for all the great information!

[@bigmancleverman989]

Love this programming series. Thank you, I,m learning a bunch of stuff.

[@stevebriner3362]

This reminds me of doing powerlifting with a coach that trained with Louie Simmons of West side barbell in Columbus. On light days and percentage work sessions, it seemed like we weren't doing "enough." But that did get us stronger. Of course I was a young pup in my 20s and felt like I wanted to "do more" as I thought that would get me there quicker. But following the percentage training, along with box squats, rack deads, rack bench, hyper extensions, shot the big 3 lifts through the roof. Now, decades later, KB is so great, can do in my house. I'm thankful for these videos, as pushing myself hard (heavy), week in week out does exactly what Mark stated. I last a couple weeks, then spent....

[@panosagrafiotis5321]

Mark, your presentation and content are exceptional. Thank you

[@ClaarTube]

These are so good. Totally want to just nerd out on this program design. I’m drawing my own versions, etc. as we go.

[@utubepunk]

How did you map this out in Excel or Google sheets?

[@smokyranger5786]

As always, clear and straightforward. Thank you for sharing this sir!

[@jasonbriggs2251]

Awesome! Love the videos on program design.

[@jelopezta]

I barely have one kettlebell but your videos are motivating me to get off my butt and start training again at home. Thank you!

[@jazzy3724]

There's the shirt we've been waiting for!

[@Raventommm]

Great video, keep them coming!

[@phoenixcoachingandperforma4775]

Thanks for the reminder on the light days. I’ve been grinding on heavier lift days for weeks. Time to adjust that.

[@itobyford]

Swing light, sweet kettlebell, Comin' for to carry me home.

[@herbertplumer5212]

🏴󠁧󠁢󠁥󠁮󠁧󠁿

[@sandeepsmatharu]

Ok racist

[@itobyford]

Sorry if I offended you, but I'm not sure what you're referring to. Something in the video reminded me of an old hymn. l wasn't making a point at all.

[@utubepunk]

@@itobyford I thought your comment was funny because it reminded me of the hymn we sung in church when I was a kid. I think the issue is it was sung by slaves as they toiled away in the fields during the Antebellum South, but I don't get the offense. It has an interesting history. en.wikipedia.org/wiki/Swing_Low,_Sweet_Chariot

[@vpinheiros]

I train bjj and i began to compete last year. Im so glad i found this heavy/light program! It will help me a lot! Greetings from Rio - Brazil! ❤🇧🇷

[@farstrider79]

What kind of program do you do now? I'm looking for a two day lift/two day BJJ program

[@shmuelovadiateitelbaum1933]

Love the content. Can you do a video how to incorporate dips/pullups in this schedule?

[@constantinmihailuta7599]

Thanks Mark! Great video, very intuitive workout program design! Have in my arsenal 2KB: 24Kg and 16Kg for heavy/light days of training. TGU with 24KG are very hard, so I do perform with 16Kg on both types of days, but having to do more reps on heavy day. Thanks!

[@paulstephenson502]

Mark, this kettlebell program / “nerd maths” / Tetris series has come at exactly the right time for me. Kettlebell arrived and need help. Never done any weight training other than a couple personal training periods in the last 25 years. Hope the prior ABC movie program video are also wrapped into this series. So many cardio kettlebell killer workouts on KZbin but none covering how to build a full strength and conditioning program . I’m also from engineering background, and your style really resonates with me. Looking forward to the videos to come in the series.

[@a.lame.username.]

Mark is an asset!

[@kmolnardaniel]

I just tried out the thursday day, and I was wrecked after the heavy swings. (I started doing kb at the beginning of corona.) It felt pretty good. I usually just do whatever I like (swings, snatch, clean&push, etc 4-5 times a week) without too much thought. I hope this program will help me, and that in the mornings I will have an easier mood to start the exercise. (sometimes I sorry myself for 10-20 minutes, and just scroll my phone to start)

[@danilozarkovic6955]

Hey Mark thank you for the awesome videos and the knowledge that you share every single day . Please elaborate on how many sets and how many reps should easy/heavy day consist of . Thanks again

[@hector_2999]

After talking to a friend and watching a lot of your videos, I got a set of three KB. I'll learn some basic moves before trying a routine. I still think they are way heavier than they look. ✌🏼😁

[@philstyles5384]

NICE JOB WILDMAN.

[@ErikSvansbo]

Very interesting. Thank you mark!

[@williamlinkroum5769]

Love the programming vids! How about one that focuses on a cool down plan that gets to all the important stretches?

[@lukas_95]

Thanks Mark!

[@Rid3thetig3r]

Interesting, thanks Mark.

[@mariodelrisco2403]

AWESOME MARK THEANKYOU SO MUCH

[@jacoblancia6927]

Great video as always Mark. I’ve been wondering how many reps of each movement should I be able to do before I level up my bell AND how many squats should I be able to do vs. Swings vs TGUs etc. I’ve seen ratios like 1 TGU = 10 swings.

[@profitfever]

Hey Mark love your content. My hamstrings are destroyed for 4 days after my first swings. I did warm up and cooldown but since then ive watched your halo warm up videos, any thoughts on cooldown excercises? Thanks

[@ageli26]

Great videos. Love KBs. Interested in clubs. What do you think of adding weight to an old baseball bat to start off my club training. Thanks. Awesome vids. Well put together and I love the hint of sarcasm with your 'as it is' statements.

[@stefankennedy428]

Great content, really enjoying your approach and thoughts to kb training. Would be great to get a bit more info on how to adjust volume for heavy light, sets vs reps? Also, for heavy should you look to be doing double bells?

[@bossgodfrey]

Hi Mark, very helpful video! I'm wondering about recovery days, I would assume some sort of active recovery as opposed to a straight up off day. If correct, maybe a video on the topic would be helpful. Thanks!

[@santiagoarsuaga4448]

Hi, beautiful explanations and programming. I think it's one of the best video tutorials I have ever seen. Thank you very much. 🙏 What would you recommend of time for each exercise if I do swimming 2-3 days a week between 40-60 min...?

[@Buttocks79]

Could you say more about potentially adding cardio to a program like this? Where would you put it? Rest day or after strength?

[@uberjackkde]

always top quality! Do you travel with your equipment or you have kb, clubbels etc at destination?

[@otismanousakos3946]

Thanks to Mark's nerdmath heavy/light methodology, I came up with an EMOM solution of my own....unless I heard it from Mark already and ripping it off. Long story short; I have a 16kg and 24kg. I do 24kg for 18 min for double swings now. So going light on Swings means going down to 16 because I can't find a 20 anywhere!!!! So here's what I do: Every thirty seconds I do ten swings for 9 minutes. It's quite the cardio workout. I also have a 10kg so thinking I could do my TGU with that instead of 16kg. I guess all I can do for that is increase TUT for double the time.

[@sambocoyle6789]

Would it be possible to give us an idea on how many reps and sets we should be doing each day based on this program? Cheers

[@lewisyaworski8962]

In the Russian step-loading strength system, you are always using the same ktbl. However, the volume is dynamically changing to accommodate the adaptation occurring. I.E. clean and press plan; moderate day would be 5 x (1) Medium day. 2 x (1,2) High Intensity day 3 x (1,2,3) Each week you keep adjusting the rungs and ladders so that you are always performing more reps each week, with the end goal of; 5 x (1,2,3,4,5) or 75 reps per arm for a total of 150 reps. After that you can change to a heavier kettlebell( 24kg-32kg).

[@Pcperoni]

@@lewisyaworski8962 can you confirm please. Moderate day is that 5 sets of 1 rep? Medium day, 2 sets of 1 rep 2 rep ladder ? High intensity would be 3 sets of 1,2,3 ladders. How would this work with swings would you a for higher rep in ladders?

[@Sam-vk8xd]

Carlo Peroni there’s a couple different ways you can work with swings. Lately I’ve been going with one of Pavel’s protocols which is to pick a low number of reps and do that many reps at the ‘top of the minute’. Then each workout manipulate the amount of sets you do so as to add intensity. For example, i would do swings 3 times a week every other day, I picked 7 reps, so I would set a timer for 10 minutes and I’d do swings ‘at the top of the minute’ meaning as soon as the timer started (so at 0:00) I’d do 7 very explosive kettlebell swings and then put the bell down, rest the remainder of the minute (it would take about 10-12 seconds to complete the 7 reps, so that means I would get to rest about 50 seconds or so) and then at the top of the minute (so at 1:00) I would hit the 7 reps again then Put the bell down and rest. Then again at 2:00 I would hit the 7 reps again, and so on until I finished 10 minutes. Then on the second swing day I set a timer for 13 minutes and did 13 sets of 7 explosive reps at the top of the minute. Then the third day of swings I went up to 16. The next week I started at 13 sets and then second workout that week went to 17, and then the third went to 20 sets. At the end of the week I would be doing a high amount of sets but at the beginning I would start at a lower number of sets than the previous week and gradually build up each week using this “waving” style for the sets. Something I’ve messed around with also is picking a set number of sets (in my case 20) and then messing around with the number of reps for each day. Still using the ‘top of the minute’ swing protocol and again doing swings 3 times a week, every other day I started with 8 reps for 20 sets (again at 0:00 I did 8 reps, put the bell down rest remainder of minute, at 1:00 did 8 reps then put bell down and rested and so on until 20 minutes) and then each workout I would add 1 rep to the swings. So my second workout I did 9 reps at the top of minute, 3rd workout I did 10, 4rth workout I did 11 and so on until I got to 20 reps every minute. Then I started adding 1 set every week after (so 21 sets for 1 week, the. 22 sets for the next week and so on) and started decreasing the reps by 2, so 21 sets for 18 reps top of the minute, the next week 22 sets 16 reps top of the minute and so on until I got back down to 8 reps. My grip, conditioning and posterior chain have benefited greatly from messing around with swings like this. Of course, I built up to this amount of volume and I wouldn’t recommend 3 days of swings a week unless you’re pretty built up to it But swings are so much fun to mess around with in programming. Hopefully I gave you some ideas you can use. Oh, and I did this with 2 handed swings, with a 24 kg kettlebell (I wouldn’t recommend going any higher than that for this amount of volume, but that’s just my opinion). Mess around with some numbers and see how it works for you.

[@Damin-Danger-Ledford]

So, if you're still interested, in an earlier video i heard Mark say to start off with a 10 minute protocol of 5 reps per minute, on the minute. Heavier days would be adding more volume (in 10 minute blocks), more reps per minute, single arm movements(transitioning between arms between swings). With consideration for hand & body fatigue, try to get 10 seconds rest for each minute. Hope that helps.

[@Gillysaurxx]

Im blown away by how complicated weight training is.

[@pahlavandan3989]

Hey Mark, super cool video, how would you set up a light, medium, heavy program, if at all?

[@joshuab8801]

Hi Mark, thanks for another great video. What are your thoughts on the Simple & Sinister program/ideology? Will you be including a video in this series that explains having a training session (potentially) every day? Cheers from Toronto.

[@salimosman8188]

Mobility - strength - volume = 60 % endurance training (every day ).i can get my head around that..👍👍👍

[@rohgren]

First, this has become one of my two favorite channels. Thank you so much for sharing your expertise for free. My question is this programming includes five of the six basic kettlebell movements (from a much earlier video) leaving out the snatch. Is there a reason for this? If you were to incorporate the snatch, how would you add it into the programming? Second question not directly related - if you wanted to include ergo rowing (which I enjoy) or ergo skiing into this weekly programming, would you and if so how? Hope to see a response. Again - great channel, dumping a lot of others in favor of this one.

[@MarkWildman]

ill make you a video

[@rohgren]

Thanks!

[@ishaqueibrahim9356]

Hey Mark! Thank you for this helpful video. Also you answered my question about kettlebell certifications and program design back in one of your live q&as and it was really helpful, thank you for that as well! One question: What criteria would you use to determine that a particular KB weight lies in the 'heavy' category for you when doing the KB swing?

[@MarkWildman]

it's subjective. but its "heavy" if its "heavier" than the light bell. the math shifts based on how far apart they are.

[@etilrets]

Superb video Mark 👌 Can you also help us in terms of scaling from say 16kg to 24kg on clean and press... In my case I am able to do clean with 24kg but pressing 24kg overhead seems impossible as of now 😅 Please share your thoughts on weight progression

[@rockmystyle]

Hello Mark, and what about exercises like chest press, row, single leg DL? I can't imagine to train w/o those moves. What do you think?

[@SteveW67]

Mark love the channel, quick question by upping the volume on "Light" days are you not maintaining intensity thereby not really having a light or heavy day ?

[@nuvolleyball6695]

Mark, Great stuff! How do you incorporate inside/outside circles, etc on the weekly schedule? I do a four day split. Is that what I add on wed/Saturdays?

[@hanuom]

You should make a video on doublee kettlebell vs single kettlebell for basic exercises and there respective rep range with positive and negatives and if any one has an option what should he do purchase them I pairs or instead buy single with incremented weights

[@Dom1s]

Hey Mark, love your videos! What are your thoughts about adding running to this type of programing?

[@markbubb9902]

I run on my off days...just putting that out there...i know you didn’t ask me. 😀

[@WeBreakItAllDownRightHere]

He has a video on this topic. The gist is that if you're "good" at running, do it. If you hate it or it takes away from your goals, don't do it. Don't do it too often if you want to improve

[@MarkWildman]

it will probably have to drop back down in duration when starting a kb program. the kb's will fry your hamstrings for a while

[@Pcperoni]

@@MarkWildman Any ideas on reps sets for all the above exercises. Heavy 2 hand swings 5 reps 10 sets? Light 1 hand swings 10 reps 10 sets ? Heavy TGU 1 reps 6 sets? Light TGU 1 reps 10 sets? Heavy C+P 1 reps 10 sets? Light C+P 5 reps 5 sets? Heavy squats 3 reps 3 sets, switch day with tactical lunges? Light squats 5 reps 5 sets? On my Saturday I think I'd add mace 360s. Any help would be appreciated. Thanks. Great stuff.

[@bruceallen3858]

Thanks Mark, this is really instructive. Don’t want to math up this question, but generally, how much more volume constitutes a heavy day compared to a light day? From your barbell example I would guess one-third more - 80% 1RM “heavy” compared to 60% 1RM “light”. Simplistically, is that about right?

[@mattgavin1022]

Hey Mark, thanks for putting together this great series! Do you recommend always starting a workout with the “heavy” movement, or alternating between starting with light/heavy like the cards are ordered on the board?

[@MarkWildman]

I switch them based on how my client feels that particular day

[@fabianaubry3555]

Hi Mark,could you give an exemple with KB swings please?The idea of volume is not very clear for me (P.S I'm french and maybe a bit lost in translation..) Thanks for the great contents in your vids!

[@AnonYmous-yu6hv]

What about all the dozens of other KB exercises? Where do they go?

[@Pcperoni]

Any ideas on reps sets for all the above exercises. Heavy 2 hand swings 5 reps 10 sets? Light 1 hand swings 10 reps 10 sets ? Heavy TGU 1 reps 6 sets? Light TGU 1 reps 10 sets? Heavy C+P 1 reps 10 sets? Light C+P 5 reps 5 sets? Heavy squats 3 reps 3 sets, switch day with tactical lunges? Light squats 5 reps 5 sets? On my Saturday I think I'd add mace 360s. Any help would be appreciated. Thanks. Great stuff.

[@alessandrobongiovanni1076]

Your channel is amazing, it helps a lot for people working out from home. I do have questions with all those programming options. I initially only had a 16kg and was doing this program with just reducing number of sets for light day. Now I ended up buying a 12kg for my son and was wondering how to use this in that program. I have always done the EMOM with 16kg. I am now at 10 Get up each side with 16kg, 10*16 Single Hand swings with 16 kg on Heavy day, 10*5/5 on CP and Squats. It seems to me I need to buy a 20kg for the Get Up if I want to continue EMOM but what if I start reverse ladders style with the 16kg ? And keep doing EMOM 16kg for the Light days until I reach 10*10/10 ? Or is it better to keep EMOM and buy a 20kg for the heavy days ? On side note, Santa is bringing me the fill-able Heavy Club from Heroic Sport so I can do ABC instead of AB.

[@gustavogarcia7124]

what are your thoughts on sandbag training and what movements would you consider essential like the core 6 in kettlebelling? thanks, love your videos

[@MarkWildman]

the 6 basics are the same. deadlift. clean. squat, press, snatch and TGU... though i don't really recommend the snatch. its better done with a kb in my mind

[@bingerslaroo2249]

Hi Mark, i really appreciate the content you have on your channel its really helped me a lot. I have been training for the whole lockdown here in the UK with a 20kg kettlebell cycling high volume days and lower volume days, with bodyweight exercises and some banded pre hab work thown in. Would you recommend (when supply is available) to get a 16 and a 24 or a 24 and a 28? Thanks once again!

[@MarkWildman]

16, 24

[@davidsopher6871]

2:50 e.g. Light day =10 sets of 10 swinging 20kg (10*10*20=2000kg volume) Heavy day = 5 sets of 10 swinging 24kg (1200kg volume)

[@kmolnardaniel]

I could be retarded, but I just can’t do counting while watching for my techniques AND my breath. I started using a timer app, that helped a lot.

[@unsungSwissHero]

I guess it would be more like 10 sets of 15 or 20 reps with the more lighter weight vs. 10 sets of 10 reps with the more heavier weight. (But then I really have no experience about the topic)

[@tommihaapanen846]

@@kmolnardaniel It's a skill. Practice with a bell you don't have to think so much about when swinging it. First loudly shout out the rep when you exhale at the top and then progress to just counting in your mind. It takes a while to learn the concentration needed but you'll get there!

[@niallrichardcurran2466]

Where would one place things like rows and pull ups alongside this sort of programming? Would A1/A2 style programming allow more volume and to pair exercises/body parts without really disrupting the Heavy/Light structure?

[@joshuabush2569]

What would be a good way of including some push ups and pull ups maybe rows and dips with a plan like this?

[@life_trap]

I also need an answer to this comment. I love training pull ups and dips, weighted and/or just bodyweight

[@paulstephenson502]

Any suggestions on any app to build your kettlebell program, record, and stay accountable? I’m haven’t found any good free options and considering using Garmin workout builder and send to watch like i use for run program.

[@chuck275]

Hi Mark, bit of an odd COVID situation. I ordered a kettlebell and ordered 3 weights but only the heavy one arrived and due to demand I have no idea when the other two will arrive. So I've got this very heavy kettlebell can you show us some very heavy routines. Put it this way I can't even do a clean with this thing so apart from deads, swings what else can I do

[@kokojokoro]

Hello mark, I'm slowly getting back into the sport I will follow your program my problem is this I have only a Kettlebell at the moment I'm doing 10*10 swing with my kettelbel of 12 kl for light days at 60% if I do 10*6 swing with my kettelbel of 12 kl does it also work? last question what is the maximum number that can be done per exercise? Than you for your help with your video

[@cucciafr68]

I need that shirt.

[@romagluskin5133]

First of all thanks for the video. Secondly, I still didn't get how the Light/Heavy weight percentage is calibrated.... Is it by heart rate ? HRV ? Just a subjective feeling of "we could go higher next time" ?

[@johntimm5400]

Sorry hit wrong key, so I was thinking that if I purchased another 35 lb kettlebell should I purchase a even heavier weight kettlebell for my other kettlebell. Thank you for your input or anyone else that contribute to this question.

[@TheSwayzeTrain]

I realize you said that it's tricky to calculate and you accounted for the workout volume on the heavy day being 60-80% of what was performed on the light day. Roughly what percentage of a jump are we talking in KB weight from the light KB to heavy KB? Let's say the trainee is using a 16kg for the light weight would the heavy be 32kg? (And the third weight be 24kg?)

[@orestisnalmpantis]

A legit question. Whats the difference between this, and going average in all workouts?

[@life_trap]

How can I fit in pull ups and dips using this program design?

[@JustanamebroDK]

What do you think about carrying exercises? I've started doing farmers carry, suitcase carry and goblet carry on my rest days. Do you find value in them? I've heard a lot of good things about them for stability, even for muscle growth. They don't feel very strenuous, but there is a lot of time under tension and the pump i get from them is pretty wild haha.

[@moandpip108]

I would love to do this but could you please give some numbers

[@MR-yp7mu]

How about OLAD for kb training?

[@utubepunk]

Trying to mesh this with the Volume Cycle Training video is making my head hurt.

[@mikespike80]

Just wondering how all this would be impacted by adjustable bells. Presumably that allows the modifications to intensity dramatically more easily.

[@danielcsmariz]

Please do one mixing kettlebell and clubbell in the same program

[@MarkWildman]

two days a basic video

[@photosyn7442]

Is there a con to just having a a heavy day and light day 2x per week?

[@matiastristan]

What happened to the snatches?

[@RecordSisi]

Why do you put light at first instead of heavy ? Wouldn't it be better to start by heavy right away since you have more energy

[@domenicomatrone2907]

Hey Mark! Thank you for sharing this. How can we apply this variation in our training program if I’ve only 1 KB? Rogue is out of stock and it’s impossible to find KB now 😭

[@matt7019.]

Retailers are shooting to be restocked in June

[@ecruzd3rd]

Rogue is restocking kettlebells everyday, earlier today they had almost all weights available. Use visualping to get alerts

[@MarkWildman]

high and low reps in sets

[@nikolaisalikov1257]

Hi Mark. Do you sell your programs?

[@johntimm5400]

You stated that you recommend 3 different weights of kettlebells, I now have a 25lb and a 35lb. I was planing on getting another 35lb and then either a 53 or 62 lb kettlebell. I was thing that I could use the two 35 lb ones to do double kettlebell swing. Then I started thinking

[@MarkWildman]

Lots of options but I recommend going through the 44lb. It will just make your life easier in the long run

[@nhausmam]

If I am following a 10/15/20 rep every 1 min for 10 min swing progression, is this considered light or heavy? If I've just moved up to a new weight and doing 10reps/10min, should I try and focus on a light endurance swing for the other day of the week?

[@DanielRomero-dn5db]

Hi. Is there an equivalent move to turkis get ups with club bells? I ask because i have both kettle and clubbells and i love both and i would like to combine them. I guess i could just translate to clubs the moreobvious excercises, but im also curious about a similar tgu for clubs

[@MarkWildman]

you can do a direct translation with clubs but i don't like it. i prefer the "gun getup"... i'll put the video on the list

[@marko6742]

Hi mark, how would a light vs heavy day look if you only had one weight? Obvs i understand that the weight is the same so heavy and light arent the correct terms but in terms of programming would it just mean that a "heavy" would mean high volume and "light" low vloume? Also i am totally aware that this is the opposite of what u said when u describe a true heavy / light programing when u have different weights? Or is that even a format i should be following is there something else?

[@gilbertgurney4898]

You say 3 weight sizes but talk about H L what's the 3rd weight for ??? Is there a medium day somewhere ??

[@jamesdaybaker7023]

Mark, where do I find this program? How many sets and reps should I be doing? Thank you for making these

[@MarkWildman]

There are whole videos on sets and reps. Keep watching. Let me know if the answers aren’t there

[@benb6560]

Hi Mark - if you wanted to add pull ups, any guidance on where and how to add them to this program? Or safe to assume 2x a week, not on consecutive days, and as a “back burner”?

[@MarkWildman]

Someone has been paying attention!

[@8ce5]

Hi Mark, can you clarify how to determine the proper volume? How would I determine the volume of a light day? How many total reps would be considered a light day?

[@MarkWildman]

its coming

[@benjamindedieu7080]

@@MarkWildman Still coming ? Would love to see a new video, more complexe about this subject. Cheers Mark, love your content