Single Arm Heavy Club / Steel Club - order of operation - general training overview

[@antonomaseapophasis5142]

I am rewatching this (maybe a year later) and there is a lot of stuff I am understanding for the first time. Not because it was badly explained, in fact it is very clear, but because I didn't have the experience to receive the information. MW videos are a treasure.

[@JezzaSpeedDemon]

Had a similar reaction myself rewatching this now. What once felt like an overwhelming and a bit confusing amount of information now made perfect sense. Experience really is the key!

[@scarlattist]

Mark, I love this stuff, but it really needs to be in a book as well.

[@SamtheoriginalClassic]

I agree. Great content... but a book would be cool!

[@JDBoelter]

Agreed!

[@josephpuente8162]

Where’s the book Mark? 😉

[@bobdole7292]

I want mark to make a tome with everything he knows about clubs, kettlebells, and maces I’d buy that

[@anindyabiswas6789]

I second that. Mark you need to right man.. It is a pretty good idea...

[@kbowtell1]

This is literally the video I was about to ask for. Love your work!

[@wawindwalker]

I was thinking about the exact thing!

[@adamdoris470]

Me too! My clubs should be delivered tomorrow

[@terryshelley2171]

With the 15lbs club I progressed to 10x10 inside mills left and right and outside mills left and right. It was continuous with no break. Then I repeated the progression holding two clubs. Held one static while swinging the other (grip pain!). When I finally got my 20lbs it felt great. I like hearing 20x5 much better though. Thanks Mark!

[@tbx59]

This was 3 years ago! This and the rest of the 'chalk talks' have provided great guidance to my training

[@philstyles5384]

Looks like you combined an informative video with a blooper video ! The best of both worlds for sure. I guess you disagree with Pavel on jumps in weight. I have been successful with each approach over the years, but as I age, I lean towards smaller jumps. Believe it or not at 68 I still make gains, impart THANKS TO YOU ! ROCK ON ! ! !

[@eahuso]

Would be interesting to hear why little jumps at this Club Training Programm make Sense. At kettlebells i really Like the 4kg jumps, i never thought of buying the 2kg steps. Maybe hundreds of Reps with Clubs are another Story. Keep on gaining phil!

[@nadiadozova6515]

I think it is a grip story. In kb you can do big jumps whenever your muscles are ready. In clubs even if you have the overall strength to do the exercise, your grip will be the limiting factor. Smaller jumps in weight will help with this.

[@evanhaveman]

this is helpful... just to be clear: 1) not an EMOM, the workout is done without rest 2) start with volume cycle (increase number of sets: 6x5, 8x5, 10x5, ... 20x5) 3) progress to density cycle (increase number of reps while decreasing sets (18x6, 16x7, 14x8, 12x9, 10x10) if i were to do this for 3 movements is it better to do one movement at a time or can i string them together outside circle to outside circle to shield cast - repeat 5 times each side...

[@donhall-aquitania1025]

Could you please do an entire short workout video demonstrating this?

[@PoppyJr11]

A part 2 to this going into more depth would be great. Want to be double sure I understand it fully.

[@a.lame.username.]

Your genius! Thank for all you do, the world is a better place for it.

[@jordanlocsin]

A video on the most important intermediate steps would be awesome!

[@yazan80]

Congrats on 110 k followers MW you truly deserve all the success.

[@kirkdacosta]

Literally the video I needed. Can now evaluate my progress so far, and know exactly what to do next.

[@SpindlyScoundrel]

Bodyweight = Al Kavadlo Weightlifting = Dan John Clubs and Kettlebell = Mark Wildman Ps I know there are other good people out there but if I had to choose....

[@sofusgleditsch5562]

After following Marks videos for a while: Bodyweight = nevermind Weightlifting = nevermind Clubs and Kettlebells = YES!!

[@Zac_Bracher]

This is the one I've been waiting for. Thank you! Looking forward to seeing your solution to the club length issue with the Adex clubs!

[@villaindepot]

Exactly the video I needed. I guessed what the SA club program would be, but was completely wrong. Will change everything now. You mention the adex club solving a lot of programming problems. Wouldn't the Heroic Sport Pahlavandle TG be even more appropriate for micro-loading (without changing size of club)? With steel shot, it should get heavy enough.

[@luisfernandourangahernande2456]

Love this video! Thank you so much for all your work, Mark!

[@adriangburgos8205]

Hi, quick question. I've reached the mill level (I'm working on perfecting my technique and endurance with it), also doing heavier weights for the phase one (inside, outside circles and pendulum etc). I'm searching in your videos and you did a video about the double swipe not the single one. However, you have a tons of it about the discobolus of myron. Is that exercise what you mean in the phase 3 of your programme, mill reverse mill and swipe? Or just a general single hand swipe like your double one video. IF you have a video I'm missing, please let me know, Cheers!

[@cucciafr68]

I have interpreted it as the general single hand swipe. Though technically you can substitute any movement pattern you want.

[@stevielavietv8957]

Thanks Mark I just got my club and have been waiting for this video

[@moe-moon]

Thanks Mark. Mannn I've come along a way since I started watching your videos. I've gone back and re-watched the basic Mill Mastery series and remember how my movement patterns (especially laterally) was at the time compared to now and I've only clocked myself in the knee once! (when I lost focus for a second). It's nice to feel like I've made progress and the training overview's have been great because I typically invested in steel clubs during the kettlebell shortage for single arm training following your advice. Weights are cheap but surgery is expensive right? Just a question/observation about volume cycles. Do you find there's a mental factor to this compared to barbell training? I can't help but feel I've been programmed to mentally endure the 5-8-12-15 hypertrophic western world typical style weight training and doing 20 sets of 5 reps is a bit mentally difficult - in Australia we'd call this 'a bit how you going'. Maybe I just don't have that soviet level grip just yet.

[@patricksmith8262]

Love your content. Would be awesome to see a video like this for the mace as well.

[@fourfifths1238]

So would you do inside, outside and shield cast every session or would you do the entire cycle for inside (20x5) and then move on to outside, etc.?

[@cioran1754]

Getting into the single-arm stuff..... The 2nd level 180_PO is two movements so taking [shield cast x 2], if the 5 reps is for both does that put the timings out? ( or it's an uneven number for each part if just counting movement either direction). Suppose it could be split into 2 sessions, inside / outside !

[@everythingbutthegym6130]

Woohoo! So early to the vid and I was just thinking about this topic, thanks Mark, love your stuff!

[@70122riley]

What are your thoughts on using this progression system with lighter 1H Club? For example, I purchased the Pahlavandle portable club that uses soda bottles . Per their website, the heaviest they recommend going on those is 3 kg. I can increase the lever arm by screwing 2 or more together, but not sure at what point it becomes something different altogether.

[@grantedfornow]

Mark Why are the pendulums the intermediate step between the circle and the mill? I understand how circles progress to pendulums and how circles progress to mills but I feel confused about how pendulums progress to mills. Are pendulums a true regressions of mills? Do mills replace pendulums or just an intermediate level of difficulty? I’m not sure if this questions makes sense.

[@cucciafr68]

I don't see it as an exact intermediate step between the circles and mills as a technique seeing as a mill is basically a circle with a 180 degree rotating pull over, but I think you are right that the pendulum is intermediate in terms of difficulty.

[@wawindwalker]

Would the two hand program begin with the same three exercises, inside circle, outside circle, shield cast? Starting with say 30-60 seconds each and building up?

[@jake4236]

Hi Mark, would you be able to do a video on the standard swipe? I've found some on your channel on the cross body swipe. Is that the correct movement for this programme?

[@tomweller2809]

I will be 79 in November. Have seen a lot of bullshit. Your systems & instruction are awesome.

[@dwmetzger]

Mark, not sure if you read these comments, but thank you for this video & all the truly awesome content. Quick question: when you're programming the alternating 180-degree pullover, each movement has an "outside to inside" movement, then an "inside to outside" movement. Do you count that whole "two arc" movement pattern as one rep? So, with one arm, you'd go: outside to inside to outside up to five times, change hands, repeat, and that's one set; and then you'd volume up that from 1 to 10 or even 20 sets/hand to complete a half-century or century? Do I have that right?

[@cucciafr68]

I count the two movements as 1 rep. So you will end up where you started basically. I always start left hand (non dominant) and rotated to my right. After I finish 5 reps I switch hands, still turned to the right, 5 reps, switch hands, etc. I just count up, so 10 sets of 5/5 reps, I count to 100, switching every 5. I just recently got to the density cycle of my group A workouts and counting by 6 really buts a wrench in the gears for flow. I hope this helps.

[@shirahonig6051]

@Mark Wildman can you clarify these comments? Also another question: how do you know you're ready to progress from column 1 to column 2, etc? What's the minimum amount of time you'd have to do for each and what are some intermediate movements do you recommend? Your content is super helpful and I've been rewatching to make sure I understand it.... so thanks for any advice!

[@robertdelancey279]

This looks like it involves a one handed single swipe. Is there anything particular to pay attention to when doing that, or is it exactly like the double version, but with one club?

[@kevinlilly619]

Is there a video on single arm swipe?

[@heckl0r]

Thanks for another mind-blowingly awesome video & fun delivery. I'll change up my programming. Until now I had been doing single H & 2H clubs in a combined day, doing 2 rounds of the circuit below. Do this on my non-KB days. Its about 10 mins per circuit, with total TUT of 20mins. Need a couple of grip breaks towards the end of each circuit. Its fun, but probably the weakness is too many things at once, and therefore lose ability to 'do the math' properly and scale the volume of specific moves, leading to a lack of overall progress. QUESTION 1: I assume it is ok to use different weights for the different exercises in the block - e.g 8kg for 1H shield cast, and 10kg for inside & outside circles? No-where-near able to single hand shield cast with 10kg, but circles are fine. QUESTION 2 (sorry): I'm currently doing the KB prog with clubs on the off day (plus 2H Shield/gammaC everyday). Everything can't keep getting heavier or I die. How to program the KBs to a maintenance level so to progress the clubs? Or should I eliminate KBs for a while to focus on clubs, then bring the KBs back in & follow a program like the Tetris Vid 3? Thank you! 2H shield cast / gamma cast combo (10kg, 25 reps each side); 1H continuous inside & outside circles (10kg, 15 reps each side); 1H shield cast (8kg, 10 reps each side); 1H Mill (8kg, 10 reps each side); 1H outside mill (8kg ,15 reps each side); 2H mill (10kg, 10 reps each side); 2H pendulum (10kg; 10 inside, 10outside); 1H pendulum (8kg) (10 reps each hand for inside, outside)

[@BrendanBeachler]

Am wanting to add heavy clubs to kettle bell training. Should I start with single arm or 2-hand programming? (also, all your videos are totally awesome, thank you)

[@joshkalsbeek]

@Brendan Beachler I believe MW would say start with 2 hand. It's implied, at 8:30 (and the next 30 seconds) where he says in the App it starts with 2 handed, which can last 3 years, and then goes to 1 arm. I think I remember him recommending the same thing about starting w/ 2-handed in another video.

[@timurtsm3387]

In nerd program it is said that firstly you should implement single arm clubs exercises

[@joshkalsbeek]

@@timurtsm3387 Interesting, thanks for pointing that out!

[@MrSteeJans]

@@joshkalsbeek as an example - check out the Single Arm Shield Cast video (kzbin.info/www/bejne/gnyxmIN6jZeqiM0). It starts with Mark's explanation of the typical progression: 2 handed, then single arm. The best explanation for the rationale - 'moving from 2 handed to single arm, is simply removing the lower stabilizing hand.' I prefer to focus on single arm whenever applicable in order to maximize on the cross-body benefits as much as possible. There is one particular 2-handed movement that I enjoy just to change things up: the 2-handed Shield Cast on one knee - I use a much heavier club for it, and I do like the different effect it has.

[@joshkalsbeek]

That’s helpful feedback @Paul Mason. I’ll try that kneeling shield cast out. I’ve not invested in them with clubs, doing more 360s with the mace and some halos with the KB. Fun stuff!

[@CharitonIosifides]

Having totally forgotten the details I have worked up to 3 x 50/50 (5 minutes each round, 5 rep sets per arm) of 9,5kg for the 3 basic moves. Each move on a separate day of course. After 15 minutes my arms are on fire. Even 1kg increments is hard work. With the club at 8,5kg I would do 10 reps with each arm. Love the club. After rewatching the video I will go for the Century on all three moves on the same day. Hope I still have arms after that. 😅😅😅

[@CarbageMan]

@Mark Wildman, I'm wondering what you think would be best for me to do next. I finally got my Adex Wildman Club, literally a week or so after I got to 20 sets of 5 reps with my 10-pound club. I noticed that it's more end-heavy than the club I was using, and it also comes with a threadset that's 2 lbs 1 oz or something like that. I do wish they'd made the threadset 2.5 lb by adding more weight to it, and that would even things out. I emailed Donnie about that. It's my only niggle for a club that's otherwise flawless! So, 5 + 2.06 + 2.5 is what I'm working on right now, and I'm trying to get my wrists in shape since it's more end-heavy. I decided 5 + 2.06 + 1.25 was too easy. I'll probably use it for a couple of weeks like that and decide what's next. Looks like I have plenty of options. Because I'm under 10 lb, I was thinking maybe 5 + 2.06 + 1.25 + 2.5 next, but not sure. I am considering the Ad-on kit to avoid the club getting too long as I add weight-partly because I'm 5'6" tall. Also, I bashed my kneecap pretty good a couple weeks ago and just got over water-on-the-knee, but squats still hurt. Wondering if there's a series of good rehab moves for that. The PTs on youtube have some, so I could follow those, but thought you might have an opinion.

[@MrSteeJans]

Hi Mark, Just to make sure I am properly understanding the description, would you consider the following to be acceptable as one example of Heavy/Light days for Single Arm Heavy Club: (starting points) Heavy - 10kg 5 sets of 5 (both hands) Inside Circles, Outside Circles, Shield Cast Light - 8 kg 5 sets of 5 (both hands) Inside Pendulums, Outside Pendulums, 180 degree Pull-Overs Let's assume we keep the Heavy day as is...if you recommend a change, what would you change on the 'Light' day ? Thanks, Paul

[@cucciafr68]

Hi Paul. From what I got from Mark is you would offset your programs a bit. So you would have a program for each weight and after you got through about 5 or so exercises with the light weight you would alternate days with the heavy weight. So if you start at 5 sets of 5/5 for the light weight, you would continue until you got around 10 sets of 5/5 and then the next workout would be the heavy weight at 5 sets of 5/5. L 5 x 5/5 L 6 x 5/5 L 7 x 5/5 L 8 x 5/5 L 9 x 5/5 L 10 x 5/5 H 5 x 5/5 L 11 x 5/5 H 6 x 5/5 L 12 x 5/5 Just as a basic example.

[@MrSteeJans]

@@cucciafr68 If you haven't seen it yet, check out Mark's video for Heavy/Light Days. It answers the fundamentals of the concept. reference: "Kettlebell Program Design 2 - Heavy/Light" kzbin.info/www/bejne/h2bShmx5gb6sp7s The title implies it's for Kettlebells, but as Mark points out in the first minute or two, the concept applies to just about anything. So, if I have interpreted your example correctly, which appears to a single linear program, it's not that you progress from Light Days to Heavy Days, and then alternate. Instead, you look at it from a weekly perspective, and you run multiple programs in parallel per week. For example - your light days on Tuesdays, and your heavy days on Thursdays. You are still playing with the law of conservation of work....loosely. The algebra is: Work = [# of sets] x [# of reps] x [qty of weight] The general idea is to stay within the controlled increments of total amount of Work. So, if we increase weight, we decrease reps, keeping the amount of work similar......ever increasing week by week. The interesting additional variable here is the introduction (from a program design perspective) of added complexity. This represents an alternative to simply adding weight for the heavy day, or adding weight in the next progression cycle. So on your heavy day, rather than increase your weight and decrease your reps, consider adding complexity instead. How much you adjust your reps is a more tangible assessment. It is an interesting thing to 'feel' the difference in the amount of work to do pendulums and swipes compared to circles. I personally feel like there is definitely more work involved. Perhaps it is just because I feel my body being torqued in different ways, and so it feels like there is more work being performed. I definitely appreciate the Mark's recommendation in why you start with the basics with Inside and Outside Circles before you move on to the more complex movements. It's not that they are more 'complicated' movements per se, but that they do feel like the effect on the body is more complex, if that makes sense. IMHO it does feel like you are adding more stresses to other muscles, which expands the overall benefit. Adding complexity is not a direct algebraic adjustment. Fine tuning the right amount of reps for you is an exercise in self-assessment. You might even want to adjust the weight as well. In the end, for me personally, it just makes it even more interesting overall, when incorporating additional complexity. Note: adding complexity is also a useful alternative, if you don't have multiple weights to work with. Hope this helps, Paul

[@cucciafr68]

@@MrSteeJans Paul, I tend to focus on the work capacity as a gauge for my workouts. The example above is just for my single arm heavy club. I asked Mark a bunch of questions about setting it up and that is what I got from him. For kettlebells I alternate L/H. My main goal is a day of L C+P/H swing and a day of H C+P/L swing. Light days being EMOM and Heavy days are reverse ladder. Each with their own progression. I then run the single club program, a snatch program from time to time and try to fit in 2 hand club and mace. The mace and club are for complexity, though I do some circles and pendulums with bells from time to time. This is also with judo and BJJ practice so fitting everything in a schedule is a real pain. With that, my main focus is the C+P/Swing days as well as single arm club. I feel those work best for everything I do. And most of my workouts aim for an increasing wave pattern in terms of work capacity. So work capacity will go up and then drop, up and drop, all following an upward trend line.

[@JefferyLroddy]

Love this channel. Ok Dumb question. why is Adex clubs better than 15# club + micro magnetic or baseball bat weights? Yes - going for the cheap options. Yes I did just buy a 15# club from retrospec.

[@utubepunk]

This is an interesting DIY alternative I haven't heard of before. Adding it to my list. Thanks.

[@AlteredState1123]

Love it. Focusing on KB’s and mace right now. Clubs are a ways away; however, it is fun to see what is in store for me in a few years. Sorry your central processor overheated at the end.

[@MarkWildman]

It happens

[@AlteredState1123]

🤯🤯🤯🤯🤯🤯

[@joshd2861]

Love this video! Question- what did you mean when you said regarding the adex club "we will solve that in a month or two"? I understand the issue (it changing lengths as you add weight. I was getting ready to order one but then wondered if I should wait due to this? Thanks! I think they are on back order.

[@mikemomboisse8273]

Love the instructional videos and the nerd math but I'm having a hard time applying it to an actual beginners exercise program. (Side note: can't wait for the app) Until then could you do a simple video of what say the first 5-10 sessions would look like for a typical beginner. For me, strength to at least do the exercises isn't a huge problem, just not clear yet on what an actual exercise session should look like. Thanks Mark

[@bobpoptart]

This

[@MrSteeJans]

@3:15: example 1st session: 5 sets of (3 to 5) reps on each hand, of each exercise (Inside Circles, Outside Circles, Shield Cast) 2nd session: 6 sets of (3 to 5) reps on each hand of each exercise (Inside Circles, Outside Circles, Shield Cast) 3rd session: 7 sets of (3 to 5) reps on each hand of each exercise (Inside Circles, Outside Circles, Shield Cast) 4th session: 8 sets of (3 to 5) reps on each hand of each exercise (Inside Circles, Outside Circles, Shield Cast) 5th session: 9 sets of (3 to 5) reps on each hand of each exercise (Inside Circles, Outside Circles, Shield Cast) .....rinse & repeat until you get to 20 sets of (3 to 5) reps on each hand of each exercise Then: 3 options 1) add more weight (or reps per set) and rinse & repeat 2) add density cycles 3) add complexity (other exercises - pendulums, pullovers, mills, swipes) ......or a hybrid of two of the above on separate days - see the concept of the Heavy/Light days in the applicable video in the Tetris series kzbin.info/www/bejne/h2bShmx5gb6sp7s

[@mikemomboisse8273]

@@MrSteeJans Thanks Paul. Related question. When you do these sets do you do all sets using one hand and then switch to the other hand OR do you do one set on the left and then switch to the right, alternating until you get through all the sets?

[@MrSteeJans]

@@mikemomboisse8273 I constantly alternate. You pretty much need to in order to give each hand a rest, unless you're using a very light weight. When you use EMOM, what ever time is left over 'in the current minute' is your rest time, before the next set. But this is constant, so alternating hands is effectively giving each hand a rest period in between each set. What I am still wrestling with is comparing doing all sets for one exercise, before moving on to the next group of sets for the next exercise, Or Do one set of all exercises, and then repeat that however many times for my target qty of sets. Example: 5 reps of inside circles left, then right, then 5 reps of outside circles left, then right, then 5 reps of shield cast left, then right, then repeat the whole thing x more times. I seem to like this better. I'm not sure which approach is more recommended.

[@albertrenaud5782]

@@MrSteeJans is the a rest between exercise, when moving from inside circle set to outside circle set.

[@ctowen5222]

Do you increase volume sets with IC/OC/SC to the century mark before starting IP/OP/180? Or, do you do them on different days and build volume sets up at the same time?

[@MarkWildman]

The second

[@c4ffeineaddict]

@@MarkWildman Does this mean single arm should be done more than 1 day a week? I actually just left another question asking about doing this twice a week with different weights at different levels :)

[@MrSteeJans]

@@c4ffeineaddict check out the video on Tetris program design, and the subsequent Heavy/Light program design video.

[@c4ffeineaddict]

@@MrSteeJans huh. I don’t remember there being one for two single arm club days. I guess I can just switch to that for a while

[@MrSteeJans]

@@c4ffeineaddict two perspectives: 1) the 3rd video in the Tetris Program Design Series - if you already have Kettlebells, and want to add SA club "Program Design 3 - Basic Kettlebell combined with Single Arm Heavy Club" kzbin.info/www/bejne/barHdX-gYtNljas 2) As an alternative, if you only have heavy clubs to work with, then in theory you could substitute Heavy Clubs in place of Kettlebells into the Tetris Program Design. I'm not saying you will get the same results as working with kettlebells. They are not the same thing. This is simply to provide an answer to the question of suggesting a frequency of workouts. To apply Mark's answer to your query, you could apply the strategy of Heavy/Light days (2nd video in the Tetris Program Design series). Example with your latter scenario: IC/OC/SC on the 'Light' days, and 'IP/OP/180' on the 'Heavy' days. Just some food for thought.

[@JohnGBeckett]

Mark, would you please ask Adex about sorting out a European distributor. The currents shipping costs they offer to the EU are over $700 in shipping alone for a set.

[@birdandrandy]

Mark - Just discovered your channel last week and I’m hooked. I’m a 52 yr old cyclist, KB newbie. I’m fine w 2-handed swings and have a 10, 16 and 24kg KB. Many of your vids have content that I’d like to dive into, but I’m wondering what your advice is for a beginner program. Do you have a vid in that?

[@MarkWildman]

Nerd math videos. It’s simple but long

[@flatpocket6395]

I've been doing KBs a while now but tweaked my shoulder (momentary lapse of form) and can't do C&P without pain - but been doing your clubs 1st level exercises to rehab (seems to be helping) - any other specific exercises you'd recommend?

[@nandobreiter4075]

"This has been Mark Wildman of Wildman Athletica with nerdy ... I don't know" ... excellence! Nerdy excellence. :-) I've been doing mills and reverse mills on 30 second intervals for the hand change for 10 minutes using a 6kg, and I don't _seem_ to be making gradual progress. And of course you are right, the grip fails first. Watching this I thought "Ah, volume cycles are likely a much better approach!" They must be, or you wouldn't be able to do circles and mills with such a heavy club! So for a workout session, it seems you are suggesting to do 3 exercises, ie inside circle, outside circle, shield cast. Is that with a short break between them, or continuous? I'm asking because you said the goal was to get to "a century". So do you mean the goal for a workout session would be to get to 100 reps x 3 exercises before moving on = 300 reps total? I _think_ that's what you are saying but I wanted to check to make sure. Thanks Mark.

[@nadiadozova6515]

I have been doing the same thing: 30 s intervals, with changing hands every interval (it gives a set of 10-15 repetitions depending on the exercise). It has worked fine except for mills. I have been plagued by golfers and tennis elbow, and had to downgrade to the lowest available weight. I hope to increase it very slowly, so I might stick to a volume cycle of sets of 5.

[@MrSteeJans]

“100 reps”......for each hand, so 200 reps per exercise

[@storyinpictures6091]

Yes. The newer video covers this. 100 per exercise per hand is the goal.

[@majidalabboudi7218]

Are these workouts enough for the upper body? Or should I also add something like KB press/push-ups?

[@zach4059]

I’ve watched this video 30 times

[@user-eg7cd1si7b]

I worked for a Bill Wildman a few years ago, he also liked kettlebells. Must be in the name.

[@adriangburgos8205]

You mentioned some fancy tricks to overcome the weight problem between jumps, but Adex will resolve them. For the European who cannot access to the Adex clubs. What are the tricks? Cheers!

[@MarkWildman]

Video coming

[@lanierwexford2582]

In general what time box should this fit in? 5/5×10->10/10x10 with 1 min in-between exercises for: Inside Circle Outside Circle Shield Cast

[@lanierwexford2582]

Assume new to clubs using 10or 15lbs

[@MarkWildman]

10 sets of 10/10 should take under 7:20 or so.

[@MarkWildman]

Shield casts are the fastest one, they go much faster once you “get them” … 5 min mark for 10 sets of 10/10

[@lanierwexford2582]

Just rewatched and realized you said stay at 5/5 for X sets with a goal of a century 5/5 for 20 sets. You are correct write it down. I will get there. Thank you for your time and energy.

[@gpuglisi23]

Thoughts on training clubs everyday?

[@christianmastilak5088]

When 3D printing fulfills its promise, Mark will finally get all the equipment he wants.

[@menseph22]

Hey Mark, you might not see this but here it goes. As a climber I found that my grip could take 10 sets of 5inside/5 outside as a TUT as a starting point with a 6 kg club. I've done this for 3 weeks now to get used to the club exercises. do you think it would be better to start with a heavier weight ( I already own a 8 kg one) and keep this as a light club day ?

[@MarkWildman]

I think you should go back to 6 sets and rebuild this to 20 sets of 5/5. Climbers have a LOT of hand stress so start it easier so you aren’t killing the grip and build it up higher in volume. Then go to a heavier weight

[@menseph22]

@@MarkWildman thanks for the replay. It does make sense of course. And since it won't take that long to get up to 20 it's a good accommodation period as to not kill climbing performance. Thanks again and can't wait for the app.

[@johnmute6865]

I am bored to count on long training periods. Is it ok to set an interval timer for like 20 secs and make it repeat 60 times (20xInside, 20xOutside, 20xCast)?

[@MarkWildman]

Not if you have fixed weights. If you have adex. There is a strategy for that

[@kirkdacosta]

Looks like I need a volume cycle of 2 hand shield cast before going to single arm

[@zebady999]

not sure what he means by density cycle of club as you don't have breaks anyway?

[@cucciafr68]

You would do more reps before you switched hands.

[@tomweller2809]

Suggestion: Provide text for what you put on the blackboard. Makes life easier for me.

[@sofusgleditsch5562]

Thanks for all your amazing content! You have truly changed my life! What confuses me with Clubs is: Do you see 1 H and 2 H Clubs as different things, or is 2 H a progression from 1 H? As in first concentrate on 1H Clubs and run through some weights and then move to 2 H Clubs? Til now I have done parallel 2 H on one day and 1 H on another day...

[@MarkWildman]

Different things

[@jayspeed75]

I do inside and outside circles together, counting them as one rep. Is that good, or sub optimal?

[@MarkWildman]

An alternating circle?

[@jayspeed75]

@@MarkWildman I mean you’re saying it better, but yes. Just wondering if doing them alternating is less effective than doing them as separate exercise. Definitely quite a workout, but I don’t know what I don’t know. Would love your input.

[@StarvingFlightInstructor]

@@jayspeed75 I'm not Mark so...grain of salt and all that. I think in the end, as long as you follow a mathematically sound progression, the end results will be nominally different. You might have a slower progression because I know for me, my inside circles are stronger than my outside and can progress faster. Doing only alternating means your progression for both inside and outside are limited by your weakest link. Not necessarily a bad thing. Also, at the end of a circle, you cross over to begin a new rep, shifting your weight from one side to the other with the club in the order position -- that's something you'll miss doing only alternate. In the end, I doubt you'll be on your death bed with your only regret being you only did alternating circles instead of two separate movements, robbing you of optimal gains. If that's what you enjoy then stick with it!

[@nadiadozova6515]

Totally agree, alternating circles miss the resseting from one side to the other. But they Force you to use more your legs when pushing the club from the order position. I personally do both outside/inside and alternating.

[@jayspeed75]

Good feedback. Im trying to add clubs to an existing kettlebell program so time is a factor, but I think Ill change it up. Thanks guys.

[@jimmynich4791]

Is it best to buy one heavier club to use with two hands or two lighter clubs to use one in each hand to start with?

[@jordymetten9096]

It may be a dumb question, but what exactly do you mean by adding density?

[@cucciafr68]

Increase in reps. So in a volume cycle you keep the same reps, lets say 5/5 (5 each hand) and increase sets each workout. Then you would do a density cycle where the number of reps increase, 6/6, 7/7, 8/8, 9/9 and 10/10. For my program when I reach 20 sets of 5/5 (100 reps each total) I switch to the density cycle keeping total number close to that 100 reps each. For example the next workout will be 16 sets of 6/6 (96 reps each). Then 14 sets of 7/7, 12 sets of 8/8, 11 sets of 9/9 and finally 10 sets of 10/10. Then switch weights and start over with the volume cycle.

[@gregbarber9183]

The way I’ve been doing single arm is reverse ladder with no breaks. When I change a level should I change to doing pure volume cycles?

[@HelpMeRick]

Question: Adex adjustable club has been backordered for a longgg time. Thoughts on the Origin War Clubs (from Maine)? thanks!

[@MarkWildman]

haven't seen it

[@utubepunk]

Looks like they don't sell'em anymore. ☹

[@jerryheath3887]

I'm doing KB twice a week and single arm club twice a week. I do not try to do all 9 exercises in those two club days - correct? I just do two of the three groups and carry the third group over to the next week, rignt?

[@c4ffeineaddict]

I just realized I was doing this, but was doing 3x5 per side, then taking a short break, then repeat 5 more times for a total of 150 reps. Is it preferable to just keep going until you can't anymore (let's say I could only do a total of 60) vs doing sets of 30 reps and taking short breaks where my total volume would be 150? Might be answering my own question here, but I see value in the non-stop training because it would be a lot harder to do 150 without putting the club down vs hitting 150 by being able to take breaks, where I could just do the version with breaks forever and soon not make any more gains with it. Can you also program 2 clubs at different levels at the same time? For example, I can do a lot with my 15lb club, but 20 is a lot harder, so should I only work on lower levels with my 20lb (circles/shield cast), or does it make sense to still do mills and swipes (I do crossbody clean and swipe) with my 15 while I also work on the lower level items w/the 20? The way I see it, is if I start over with the 20, then I'm not doing any mills/swipes for a who knows how long. Adding on to this, would it make sense, instead of a 2H day, to do 15lb single arm level 3 one day, and 20lb single arm level 1 another day? Thoughts or suggestions from the master?

[@jerryheath3887]

What makes 2 hand inside, outside circles and shield cast completely different from the single arm versions? Just the programming math or the actual physical effects of the training?

[@MarkWildman]

Both

[@cucciafr68]

I'm going to need more white boards.

[@j1o2s3er]

In single arm club swinging what is the beginning weight that is considered heavy?

[@MarkWildman]

20 lbs

[@MarkWildman]

30

[@j1o2s3er]

@@MarkWildman thank you sir. Really appreciate your knowledge.

[@millies1264]

HAH! He gave us a blooper near the end. lol Comedy!

[@jessemaxlavercombe]

Where can we find those clubs you're talking about? Are they called 8X clubs?

[@SimonKemp]

Adex Club

[@BigHat83]

Use a pool noodle as a spacer, shorten it over time as weight is added.

[@m.raufcelik7267]

I was running volume cycles on inside circle, outside circle, shield cast emom style without changing hands until one hand is done. My goal was to increase number per minute until the minute is full. Am I not doing as right as it could be?

[@MarkWildman]

You could do it more better

[@m.raufcelik7267]

Thanks Mark. So, I should learn hand change early, (5 left - hand change - 5 right - hand change) * [6, 8, .., 20] for inside circle, outside circle, shield cast as a beginning right?

[@marvinjuarez9327]

No gamma cast?

[@stefankranzl]

Hey Mark, I am a really big fan of your videos, they were the perfect way for me to start with kettlebell training. Can't wait for your App. I have two questions: 1. When you talk about Kettlebell swings and doing "10 Minutes of Swings", are you meaning EMUMs for 10 minutes doing 10 reps each hand? --> 10 x 10|10 = 200 Reps total in 10 minutes 2. Second Questions about Clean and Press: Let you perform your Clients a Clean for every Press they do? Because, when I hit 5 reverse ladders (150 Reps total), i got elbow pain (because of not perfect clean technique), I then drastically reduced the cleans, and slowly implementing then again, with the goal of 150 cleans & presses.

[@honkskillet]

Where can I get the long version?

[@MarkWildman]

The basis of strength program is available in a link below new videos and on wildmanAthletica.com

[@honkskillet]

@@MarkWildman Maybe I’m looking at the wrong spot but does that program also include single handed version?

[@cammantialive]

What app?

[@teainastorm4357]

As a beginner, what weight should I be starting off with?

[@MarkWildman]

We have several videos on this topic

[@teainastorm4357]

@@MarkWildman Got it thanks, I confused usual weight and starting weight. Systematically going through all your videos on kettlebells and clubs!

[@tamaramyers2649]

What do you mean by density training?

[@MarkWildman]

Collapsing work volume into shorter time frames by increasing a reps. Example. 20 sets of 5, collapses into 16 sets of 6, into 14 sets of 7 etc

[@GeneRead]

Mark What is the 8X club? Thanks

[@MarkWildman]

Please be more dpecific

[@GeneRead]

@@MarkWildman I heard U mention there was a new 8X club-bell that is new and now available with small weight changes.To make it easy to make small weight changes. If I understood U correctly Thanks LOVE UR STUFF

[@MarkWildman]

Adex

[@CharitonIosifides]

Why not 5-10 reps per set?

[@caseykatonka1806]

How many times a week should you do this workout?

[@MarkWildman]

Heavy club? 2 to 3

[@andrewsparksnz]

Ok so if it is pure x reps left then x reps right then back to left and so forth, any tips for keeping count of the number of sets? With EMOMs or indeed w 30s work /60s rest cycles I just use the GymBoss app to keep count and just zone out. For TuT I keep losing count of the sets. Duh.

[@kevinlilly619]

I have same problem

[@nandobreiter4075]

I just went out to try this and I kept a set of sticks next to me to keep count. Slight pause between sets to move a stick to the sets done pile, but the volume approach feels much better to me already.

[@heckl0r]

I saw a great idea which is beads on a thread. Move the bead across per set. I also repeat the rep number per exhale as the double breathing was messing up my counts when I got fatigued!

[@CraigMassey_nz]

So, is it: L inside circle x 3-5 L outside circle x 3-5 L shield cast x 3-5 R inside circle x 3-5 R outside circle x 3-5 R shield cast x 3-5 Repeat x num_sets? Or L inside circle x 3-5 R inside circle x 3-5 L outside circle x 3-5 R outside circle x 3-5 L shield cast x 3-5 R shield cast x 3-5 Repeat x num_sets? Goes to picking a start point. I would pick a lower weight and number of reps for the first one as the joints and tendons are taking more of a hit that way. And yes, to some extent if you correctly manage the loading it doesn't matter, but I would be astonished if you didn't have preference. Because, nerd. :-)

[@CraigMassey_nz]

And this video means that I didn't mess up my club programming as I thought after watching the two hand club order of operations video. Since Christmas I've been using the KB/club outline from your Tetris videos: Day 1; Swing (2 handed for now), C&P Day 2; TGU, Squat (goblet for now) Day 3; 1 hand clubs Repeat Rest I think I have the right level to start with and it's working well so far. Still lots to learn technique-wise but I intend to work this for a looooooong time to come. I should have years to figure that out. The club days were a little hesitant as I wasn't exactly sure what I should be doing, hence previous question. It turns out I had the exercise selection about right; inside circle, outside circle, and subbing pullovers for shield cast as I struggle to stabilise the club going both behind the head and across the body at the moment - scapular control issues mainly. I pooed up the rep scheme, doing style reverse pyramids with a 1 minute rest. Now I'm thinking to drop the weight and switch to continuous repos, which will also let me do the shield cast. As you say the gap in club sizes is frustrating, as a reverse pyramid one weight is too light, but the next is too heavy. Adex clubs are just not an option, Shipping to New Zealand will be 3-4 times the cost of the club and I paid a fortune to build up my club collection already. Continuous reps with the lighter weight will work I think. When I saw the the two hand club order of operations video I for some reason thought that's what you put in your KB/Club program, and was annoyed that I had got it so wrong. When I saw this video I remembered why I had chosen the single handed exercises I did; you had mentioned them in passing in the Tetris videos. The 2 hand program is obviously a complete system in itself. Looking forward to learning more about the 2 hand club system, I can see that being useful when travelling, a club is easier to travel with than a KB, but as I'm not going to be going out of the country for some time to come, I can travel by car with a KB and club and do the other program anywhere I can find space and time. If you've read this far I am impressed, but thanks Mark, what you do is very different from anything I have seen anywhere else and I really like the concepts. Thank-you.

[@eahuso]

Thats my question too, i hope its alternating left/right between each exercise

[@CraigMassey_nz]

@@eahuso I would be surprised it weren't, but Mark has gone against my first thoughts often, always with extremely logical reasoning, so I figure we should ask. He has redirected my thinking on program design pretty radically, I am very impressed with the amount of thought he has put into what winds up being a pretty simple framework, once you get your head around it.

[@Stefanido]

I have a variation on this question. Imagine we're doing 3 sets of each exercise, does the workout look like L inside circle x 3-5 R inside circle x 3-5 L inside circle x 3-5 R inside circle x 3-5 L inside circle x 3-5 R inside circle x 3-5 no break L outside circle x 3-5 R outside circle x 3-5 L outside circle x 3-5 R outside circle x 3-5 L outside circle x 3-5 R outside circle x 3-5 no break L shield cast x 3-5 R shield cast x 3-5 L shield cast x 3-5 R shield cast x 3-5 L shield cast x 3-5 R shield cast x 3-5 In this model, you finish an exercise (e.g. outside circle) before moving on to the next exercise. Does the number of sets for the exercises ever differ. Could the program include a workout that is 3 sets of outside circles E.g. 3 sets of inside circles, 5 sets of shieldcasts?

[@CraigMassey_nz]

@@Stefanido Thank-you, yes, that is the 3rd variation that I meant to mention and forgot. Hoping Mark spots these and has time to reply.

[@MartialArtsWizard]

4:38 Mark always looks to his ponies to verify his mathematics

[@MarkWildman]

The paint pony has a good head for math

[@joseph2159]

I dont understand when he says 20 sets of 5 without putting down the club. Wouldnt that be 1 set of 100?

[@MarkWildman]

No. Sets of 5. Change hands every 5 reps. 20 times for each hand. 1 set of 100 would mean you would do 100 reps before you changed hands.

[@jayspeed75]

Also.... solving the length issue in a month or two... care to elaborate?

[@storyinpictures6091]

See the original Adex Club unboxing video. Mark speculates about having 3D-printed spacers made. The max load without the Add-on kit is 4 5lb weights (20 Lbs plus 5Lb handle plus screw, 25Lb total). So if you are adding one 5Lb weight, you add 3 spacers. With 2 5Lb weights you add 2 spacers. Etc. In all cases, length is the same. (There are also smaller weights, for which you would want 1/2 and 1/4 spacers, but it works the same way).

[@storyinpictures6091]

The add-on kit slides around the existing weights, so has negligible impact on length.

[@enzosurdam]

🙌

[@gregorymathans8148]

I'm sure you've heard this before. If you wrote a club/mace training book it would sell.

[@blackthanos914]

Nobody explains like you do

[@ws4jb]

If I only have a 15 and a 25... how do I tackle that?

[@ws4jb]

For what it’s worth I inside/outside circle with my 25lb club single arm for sets of 4-5 fairly comfortable. So I think if it start with 3 reps I could do the 6 sets Edit: basically asking for permission to start at 25 on program haha

[@ws4jb]

Nvm, decided to pull my head from my ass and just start at 5x5 for all movements with my 15 lb.

[@MarkWildman]

Good idea

[@calebcomstock6697]

More safer. More nerdier. More better.

[@ripdime1351]

Getting in my daily nerd math dose!

[@MarkWildman]

Like

[@barneyboyle6933]

This is like a wall of text that could have been conveyed more clearly in 1/10th of the time with a video

[@philstyles5384]

Exaggerate ! A great learning tool. Would you do 100 reps with your non-dominate before switching to your dominate hand? No. Do 3-5 reps then switch hands, then switch movement etc.

[@MarkWildman]

Video coming

[@Tomara710]

Very punctual Mr. Wildman. You normally sound very, very, very American. But you said 'terrible' in a British way.

[@MarkWildman]

I’m been over there a bit

[@Tomara710]

@@MarkWildman I know people who are Brits living in the USA and they still speak British, never ever picked the accent up, yet you did on brief visits. You must be a fast learner.