Program analysis - Yazan of Sweden

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[@yazan80]

Hi MW! Thank you so very much for analyzing my program. You understood what I meant completly. The program is a culmination of 2.5 years when I first found your channel. I started with one 12 kg KB and worked my way up with the help of your channel. I have now bought the body weight program and will use it for deload weeks and on my travels together with a light hydrocore. This journey has been a complete life changer for me all thanks to you and I cant wait for all new stuff we will learn from you. CAVEAT!! I miss wrote. Its 0.5 liter of coconut water that I drink in the feeding window. Coconut water has alot of elektrolytes in it especially potasium so I wouldnt recommend 1.5 liter because it will give you palpitation and could be bad for you if you have kidney failure. I aplogise for the incorrect data.

[@d3grap]

Hi Yazan, fantastic programme. I have a couple of questions: 1) How long do your training sessions take? 2) The only risk I see (and experience) with these high-frequency plans is the lack of regeneration. Is that an issue for you? How did you tackle that?

[@yazan80]

@@d3grap Hi! To answer you questions. (1) In the morning it takes between around 30 min. In the evening I try to condense it to be less than an hour mostly 45 min excluding warm up and stretching. (2) I have worked my way to reach this volume of training slowly over two years. I usually gas out after six week and take a step down week or as Mark says a deload week. Now Im changing strategy to every fourth week as he recommended. But I’ve done this program since january. During my vaccation I will be traveling so Im gonna change it to body weight and hydrocore. On places where I might find a gym its going to be barbell and dumbell. In the fall Im going to make a new program with this one as base.

[@peterbruck4363]

Hi Yazan, this is excellent, very inspirational. I admire your consistency. Quick question: What does the term "perfect path" mean when it comes to C&P? Just the regular reverse ladder 5/5 4/4 3/3 2/2 1/1 for up to 5 sets? And then add weight?

[@yazan80]

@@peterbruck4363 Hi Peter! Its a term Mr Wildman uses in his clean & press program to follow a path of training. Its a variation in weight, reverse ladder and sets of them to create a wave in work capacity.

[@peterbruck4363]

@@yazan80 Hey, thank you very much! I was just wondering because in the video analysis of your training ​​ @Mark Wildman uses the term as naturally as if he had used it a thousand times on youtube before😊 But now I understand it is a term he uses in the C&P program in the Kajabi app. Good to know.

[@Curtis3366]

Hell of a program. I would love to engage in something this intensive. But I simply don't have the energy. He works out in the morning, walks 10k steps during a full work day, then does heavier workouts in the evening? Six days a week? Man... if I do clubs and mace, my shoulders are in recovery for at least a day. And I work a physical job so by the time I get home, I'm wiped out. Even with daily 16 hr fasting and low carb. It's all I can do to get two or three solid full body workouts a week on top of my daily activity and still recover. But I'm older also, so I'm sure T levels and HGH levels have a lot to do with it. I just wish I had more energy, responded to training more rapidly, and recovered more quickly. Most days/evenings I'm just constantly recovering from my previous physical work. Kudos to this guy! 😎💪🇸🇪

[@gilbertgurney4898]

I have been doing similar training week with the "sexy moves" AM/PM. 20min to 30min sessions a day and it's working great. I feel 100% better energy wise. I was injured playing rugby and couldn't train for 4wks so spending 4wks getting back into it again.

[@kd-mi4mi]

what a great program for the YT algorithm to look at

[@elfedjoseph4212]

As always a thought provoking and worthwhile video, thank you! Just to add , in the UK at present the KB King adjustable Competition Kettlebell is £160 from Amazon UK, a bargain IMHO; even more amazing the same model from KB Kings in Pink is £142, perhaps it is an unpopular colour but who cares? The closest comparable KB is the adjustable Competition 'bell from Wolverson which is £224, I honestly don't know why they are so much more expensive other than they are a well known brand over here.

[@extraallttack]

That program is closer to 13 min if you follow along the videos.

[@byrond123]

Mark and yazan, I know you both said this is a more advanced structure for these workouts. It would be awesome to hear how you would build the structure from starting out to this level. Sort of like your perfect path but instead of with one exercise with multiple programs. I am not sure if I am explaining that well enough. I guess I am asking what would the "perfect path" for integrating all your programs Mark, from beginning level to this level look like. I have an idea of what it might look like on a high level but I feel like it is too high level to implement in a way that minimizes injury. Sorry if you already covered this directly and I missed it somewhere, I know I missed this week's q and a.

[@cucciafr68]

Awesome stuff.

[@maxpower8052]

Just to be sure I understand, is his chest issue a shortening of his chest fibers when acting as a stabilizer? Is that why a banded chest fly might help him (because the band would encourage re-lengthening of those muscle fibers)?

[@guydiaz8693]

I’ve been following the ABC KB/Club/Mace program for a few months and I have been reaping great benefits. However, I have calisthenic skill goals also (handstand, muscle-up, planche etc.) Where would I fit the calisthenics into the program?

[@jlang123]

This is great. Would love if someone could share a smaller program targeted as strength/cross training for a runner (so strengthening up muscles used for running, but also maintenance for those that running doesn't stress). Say with constraint of fitting around also running 4-5 days a week, 2 of those being "heavy" (long or intervals). Asking for a friend, of course. Would share what I do but it's very haphazard with little planning or progression. (Pushups for a month or so then laze out and maybe swings or C+P for a month, etc)

[@parkatip]

Is there any concern about not having squats in this programming? Or is that pattern sufficiently covered by other movements like TGUs?

[@yazan80]

A quick count looking at my training diary I did around 194 squats from the mill & squat program and the slam ball program with weights not counting the TGU movement.

[@MarkWildman]

Slam ball has a rolling cycle of squats in it, so does 2hand mill squat club….more than enough.

[@parkatip]

@@MarkWildman Makes sense, totally forgot about the squats within the mill/squat. I'm looking forward to starting the program once I get my club.

[@parkatip]

@@yazan80 Very impressive! Thanks for the follow-up

[@cameronmiller6240]

I keep thinking I’m working hard and then these bros piss all over me lol.

[@MarkWildman]

I gotta step my game up. Yazan is making me look like a slouch

[@crayzmarc]

1.5L of coconut water in 4 hours would mean you'd spend about half an hour on the toilet at the end of it. I'm really curious to know if it's the whole day he drinks it. I used to be a fan of coconut water but not so much any more.

[@yazan80]

Hi! I miss wrote that. It was late st night and I didnt proof read properly. Its 0.5 l in the feeding window.

[@aabazh]

What's perfect path ?

[@70122riley]

I asked on a previous video, it's from one of the paid programs. Seems like it's a very detailed - 100 pages per Wildman himself - progression written up for C&P

[@jaycegibson1454]

✍🏽✍🏽