Kettlebell soft / competition style long cycle programming - nerd math of program design

[@dannamadura3751]

This is great, I've always wondered how Girevoy Sport athletes train.

[@andy3410]

Mark , every time you make a nerd math video it adds something to my thought process. Thanks! Someday I’ll get my abcdef program completely dialed in so that it, and construction work all day doesn’t kill me😂

[@MarkWildman]

That is a huge challenge

[@andy3410]

@@MarkWildman yes sir! I’ve really had to play with my volumes as well as variety and try to auto regulate based on how hard my day is. Lovin the challenge though. My Adex club has been almost as big of a help as your nerd math series.

[@stevielavietv8957]

I’m in construction (carpentry) and you nailed it. Pun intended. I struggle balancing the 2 . Im always tired and sore after work

[@roteguard]

Do you have any plans on showing us how you setup your workout log or selling a workout log for kettlebelling?

[@robertw2953]

Always excellent instruction. Just to be clear, the reps per minute are rep with both arms inside a minute...correct? So 6 reps a minute is 6 reps with left arm and 6 reps with right arm inside the minute...correct? Thanks.

[@superdragonsunshine]

So I created this graph for 12, 14, 15, and 16 kg, and just started working on clearing out blocks. This is tough! I started with 12kg (adjustable by itself) and did 3x6, 4x6, 5x6, and 3x7 and I’m sore! Forearms and shoulders get to burning towards the end of a set!

[@markspence5288]

Love this. Makes it so easy

[@shrewd42]

QUESTION I am wondering what you are supposed to do with an odd time and an odd rep count? My thoughts are as follows 3x6 gets you 9 reps per arm. Min 1: 6 reps left, Min 2: 3 reps left 3 reps right, min 3: 6 reps right. If so what are you supposed to do with 7 reps? Min 1: 7 reps Left , min 2: 4 reps L 3 reps right? Min : 7 reps right Are you just supposed to do an odd number ?

[@matthewhawke8902]

Very informative video, would you recommend alternating days focusing on long cycle and then snatch the next?

[@MarkWildman]

That would certainly work

[@michaelsenft3608]

Mark, you used KB soft/competition style snatch in the last video - can you speak to the differences between half snatch and full snatch within this programming?

[@Husky464]

Half snatch is when you drop the bell down to the rack potion then into the swing and back up.. full snatch is snatching and dropping into the swing.. sorry if I read your question wrong.

[@michaelsenft3608]

Yes Jesse - that is what I’m currently doing, with a stop on every rep to increase total work. But I am curious if soft style training ever uses half snatch vs the full swing on every rep. Thank you!

[@mackweber5806]

Not sure if it is an option for actual competition, but I know that people use half snatch to train up for comp. Check out the channel levisHardToKillARSL. Dude is an animal and he throws half-snatch in his routines regularly.

[@michaelsenft3608]

That’s where I got it from! The “good” side of social media, in the midst of all the crap - some sincere, highly competent instructors we can draw from. Saves my back to not load with a swing on every rep from the top.

[@mackweber5806]

@@michaelsenft3608 For sure. The guy deserves a sub count closer to Wildman's or STKB. He's like the ironwolf of KB. All work, no talk. He also has some earlier proprioceptive work that I think crosses that risk/reward line into circus trick, but I really admire his GPP stuff.

[@heatherkinnas7661]

Thanks for the great videos! QUESTION Have you suggestions for improving ankle mobility to help achieve deeper squats? I've found that after working on my hips and knees, the biggest limiting factor now is the toward motion at the ankle joint. Knees will not go past my toes. Deep squats do no happen unless my heels come up. And it's not a tight calf situation. It's something at the front of the ankle, maybe the talus. Any suggestions for keeping the heels down? Sorry for the length. Thanks.

[@heatherkinnas7661]

@@hazelmaines2040 thanks for the suggestions. I already use a slant board (rather an adapted cork yoga block), and do the straight legged calf raises and just started the squats while holding on to something. It never occurred to me to do the calf raises with a bent leg! Thanks so much for that suggestion!

[@cucciafr68]

There are a bunch of videos on youtube going over this (because I've definitely looked too). A lot of them go over the same stuff but good channels to look up are Precision Movement and the Ready State. One of the moves I've seen is using a band around the ankle to help reduce impingement. I have a messed up ankle (probably from judo) that has much less mobility than the other and squatting is an issue for me. Unfortunately I do not do enough work on this, so if you find something that works, please feel free to share.

[@ElDuardo01]

Hey Mark, what do you think about doing that long cycle chart with just one kettlebell? I find it very hard keeping my 24 in rack position for almost 10 secons on 6 reps per min. Thanks a lot!

[@beatroot_red]

If I did 5 minutes at 4 rpm would I be able to tick the boxes for 3 rpm, 2 rpm and 1 rpm in that 5 minutes column, assuming that I would be able to do those if I can do 4 rpm? Or do these have to be completed in separate training sessions? Thanks for these videos and please keep going.

[@jerryheath3887]

If the training effect of long cycle and single arm club are similar would it be bad to do both in a Tetris of Monday-Tuesday and Thursday-Friday similar to the Program Design 4 video - KB and 2 hand club? I like the idea of building strength and cardio at the same time; two birds, one stone.

[@MarkWildman]

It’s a good idea

[@littlewoodg1]

Hey Mark thanks for all the coaching. I’ve seen your soft style swing demo, is there a soft style snatch demo among your videos - searched the channel, didn’t find it (might be user error on my part however). Hey from Echo Parl

[@MarkWildman]

Kinda forgot about it.

[@littlewoodg1]

@@MarkWildman it’s cool I forgot that the Park in Echo Park spelled with a k…

[@vuvuzela691]

Where do hand changes fit into this?

[@mrelbhu4397]

Hey Mark. If I start training at 6 rpm for 3 minutes. Do I get to put the weights down when I'm done with the reps and rest or do I keep them in rack position?

[@MarkWildman]

at 6 rpm for 3 min you would rest in rack position and the weights would not touch the ground for the full 3 min.

[@mrelbhu4397]

@@MarkWildman thank you

[@mackweber5806]

Any opinion on pros or cons of Merkulin Ladders?

[@MarkWildman]

they are brutal. ive used them for speed training in rowing. i know sport guys are using them for jerk training. seems like a fine idea. built in warm up , built in cool down

[@bluearctik3980]

Thoughts on using this as training for endurance cycling?

[@MarkWildman]

I think it’s an incredibly good strategy

[@jerryheath3887]

How do you measure and maintain the rate of 6,7,8 etc. reps per minute? Something like a metronome?

[@Stagnak]

Yeh in the last video he mentioned metronome as an option.

[@jerryheath3887]

@@Stagnak thank you. In fact I just went back to the other video and saw that but it was right as the white board fell. Guess I was laughing when he said it.

[@Stagnak]

@@jerryheath3887 lol yep that might do it. That plus his reaction were good.

[@MarkWildman]

metronome app

[@Stagnak]

@@hazelmaines2040 might work, but quickly looking here, and there are a number of free metronome apps, so not too difficult to setup and start using them I think.

[@klinger800]

Do you run this each day? Monday 6x3, Tuesday 6x4, Wed 6x5, etc?

[@MarkWildman]

choose your own adventure.

[@klinger800]

@@MarkWildman Nice! I thought it might be overtaxing to hit it that often. Excellent videos, goodman.

[@AlteredState1123]

There goes the next ten years. 😁

[@nonobebert7646]

Is Long cycle only for 2 kettlebells ?

[@MatthewBuntyn]

Nope

[@nonobebert7646]

@@MatthewBuntyn So if you change hand half way you don't have odd numbers for reps ? Is that right ?

[@MatthewBuntyn]

@@nonobebert7646There will be an odd number of reps on certain days (7 reps/min for 5 min, for example). Start on your weak side & instead of switching hands at the halfway mark, switch at the rep that comes after it.

[@musicrobusto]

That automobile looks like a good vehicle for selling sticky rice and Spam.

[@nikolaisalikov1257]

Do you have any opinion on landmine? Like landmineuniversity, etc.

[@MarkWildman]

It’s very cool and a good idea

[@kevinlilly619]

Any updates for the APP?

[@MarkWildman]

the app company has a ton of stuff. they just have to put it out.

[@KellenChase]

.5 kg jumps possible if you buy a 1.25lb cookie

[@shawmeck9323]

Mark, I never heard anyone call competitive style as soft. There is nothing soft about it 🤨

[@MarkWildman]

Hard style maximum tension, soft style maximum efficiency. I didn’t come up with the phrase.

[@MarkWildman]

It’s a martial arts analogy, hard style martial arts, and soft style martial arts