Kettlebell - basic breakdown of nerd math part 2

[@Nicko42PA]

It is incredible that you give all this information out for free. It is greatly appreciated. Looking forward to the app.

[@psychoshonen]

Please absolutely talk more about the swing and TGU! Thank you so much for all of this, it is invaluable.

[@TheAccidentalTroubadour]

Everything you need is already in there. But he mentioned that in time he’ll go into the insane variations like ‘no hand support’ , ‘judo’, etc. Look for the one he did on reverse TGU.

[@johngrattan6343]

As I'm over 60 now, my clean and press intervals are controlled by HR not time. Seems to work as I've climbed through 16-20 kg reverse ladders and about to move onto 24.

[@floydwurst9948]

I hope I will be able to do that when I'm 60. Reading comments like yours gets me motivated. Have a great day :-)

[@cameronmiller6240]

Swwweeeeeet.

[@anthonyross5089]

All of yours videos are unbelievably helpful and informative, but this one takes the cake. Thank you Mark

[@stevielavietv8957]

Thank you Mark! This clarification really helped. Everything you put out is making me better and stronger. Not to mention your videos are helping me get through this pandemic. I am grateful

[@zacht3516]

That "don't die" advice...good stuff.

[@stevendawson6229]

Defining the rest periods helps to make the progression easier to understand. Thanks.

[@bmills3252]

Thanks. I was attempting emom squats and it crushed me.

[@yazan80]

I did the same lol. Deck squats emom crushed my soul.

[@stevielavietv8957]

Me too

[@jamesvaughan5714]

😅 me too.got up to 14 sets 5x5 emom 16kg - it was killer. does mean I’ve got a good Work capacity to transfer the maths over to grind training however. 🙃

[@andrewsparksnz]

Me too. Was grateful for the other squat nerd math video

[@dianaskene918]

Me too, never again...

[@yazan80]

Yes yes yes! Nerdmath 😍 Looking forward to the Light/Heavy nerdmath.

[@cnlawrence1183]

Yes, this is what I have been doing on my own trying to find a target rep for L and H for the Fundamental 6 (I only do 4 - Swing, C+P, TGU) and my "ancillaries" (Rowing, Chest Press, SA and 2H Club)

[@rickharris3427]

Thanks Mark for providing this info, your explanation of volume training makes so much sense to me, 🙏

[@antonomaseapophasis5142]

Just trying to understand by trying to explain... to myself: -Starting pont: with one device, in 10 minutes, attain “good shape” level (an example reference level given of moving 3,500 lbs. in 10 minutes) -From this reference level do a basic set of each of 6 movements in a varied plan running over a period of one week to attain good functionality overall -Continue on “Nerd Math” path adapted to each of 6 movements to incrementally higher states of fitness and functionality with a training effect

[@manuel_wuthrich]

I would like to see a beginner nerd math video for TGUs. If I am not mistaken, there is one for the other 5 basic kb exercises but not for get ups. Anyway, thank you for your videos, they are very helpful!

[@Dale_Groves]

Mark, these videos are life changing. Thank you. Praying for the nerd math for Turkish Get Ups as the method to program it over 10 minutes and map progress evades me. Dale

[@StarvingFlightInstructor]

I'm obviously not Mark, but you could: Increase TUT by doing 2 reps in a row, so one rep is two get ups. You switch one rep into a double every workout to slowly build volume. Or: Similarly, to slow it down progression even more, you could repeat only single steps. So start by rolling to elbow and then back down to starting position. Then do a full get up. Next workout you go to elbow and then hand, and then back down. Then a full, normal TGU. I've like to do a press at every position as well, that's a tough one! Sorry if my formatting is whack, I'm on my phone!

[@orestisnalmpantis]

I start with 30 sec work and 60 min rest and every other workout I remove 3-5 sec of the rest. goal is 30 sec work 30 sec rest so 5 reps each hand in 10 min. I thing that is what is happening in Simple and Sinister Edit: 30 sec and 60 sec rest!

[@willmathers2925]

Seconded! Need math on TGU would be greatly appreciated. Love this series

[@a.lame.username.]

@@orestisnalmpantis You could have a sleep during your rest period!

[@orestisnalmpantis]

@@a.lame.username. Its not much

[@iChefTheImpossible]

I love the 10 minutes, I do it with lighter weights for the grind exercises too its a great challenge

[@StarvingFlightInstructor]

My kbk adjustable arrives soon and I can't wait to use it in with this programming. Seems like a match made in heaven!

[@GrantGardner80]

Mine is also hopefully on the way. 🙏🏻

[@yazan80]

Which ones did you guys get?

[@StarvingFlightInstructor]

@@yazan80 The adjustable competition bell

[@yazan80]

@@StarvingFlightInstructor if you have a link I would be most thankful. I’ve been sesrching for a good one.

[@GrantGardner80]

@@yazan80 Same, the adjustable competition KB from Kettlebell Kings.

[@dome_node]

What app/software to people use to formulate their program? Excel?? Make a nerdy equation defined by week? I feel like there could be a nerdmath excel spreadsheet somewhere

[@shawndidstuffbeforehehadki806]

I use Excel. It's cumbersome, but it get's the job done.

[@dome_node]

@@shawndidstuffbeforehehadki806 do you use equations? Funny enough my GF paid for a video class on making pizza dough and the instructor supplied a dope spreadsheet all generating formulas where you could input values and the data would change. I feel like Mark could sell something like this and get true nerd math going

[@jayspeed75]

@@dome_node he is about to release an app.....

[@dome_node]

@@jayspeed75 i want to make a program for myself now though

[@dome_node]

I just made a spreadsheet of my nerd math with the KB weights I have. I think I've got the right idea. Just did the full thing but will probably break it up to 2 excercises a day to keep it fresh, mixed with some running: docs.google.com/spreadsheets/d/1GQ_j7Vz-nkxAE47SCBOItw-uf4bXThNOj3-UebK8Wco/edit?usp=sharing

[@yetieddy3379]

Will you be adding carries into this in the future?

[@BrunoFSBeber]

it would be very nice

[@tomclowes5874]

That would be mega

[@sjoerdtotte1930]

Another brilliant video!

[@CaptnHowdy.]

Love it 😀 moral is dont die. Figure it out.

[@Pilot964]

Great instruction/great channel!! For Swings, is EMOM preferable to 30 seconds on 30 seconds rest or does it all pretty much work out the same? Thank you!!!

[@maximisatwat]

30 on 30 off IS emom. If you are going for a fixed number of reps and start increasing that number, then you start wanting to go faster to have more rest time. If you just 'do what you feel like' for 30 seconds, your brain will tend to short-change you and make you go slower than it could go. If you have pressure to finish quickly so you can rest you will increase what you can do. You need that pay-off to working harder instead of just clocking off at 5pm

[@CraigMassey_nz]

A question, is single arm front squats your "default" squat or do you use the bottom up goblet squat? I assumed the goblet squat And I assumed that you would start with feet shoulder width and then work into the deck squat. Is that correct?

[@a.lame.username.]

I think Mark defaults to the single arm version because of the stability workload it adds to the core. More work in less time.

[@a.lame.username.]

The deck squat is a mobility and coordination skill. I think it's something completely different to "normal" squat variations if you are looking at in relation to the nerd math context.

[@CraigMassey_nz]

@@a.lame.username. Thank-you. I will wait and see if Mark answers in comments or a later video. I believe that he uses the goblet squat as a default because it is easier for most people to do well and that the deck squat is something that he works toward, based on earlier videos.

[@MarkWildman]

All right answers.

[@felix-xo8oi]

when you do single arm swings: do you do them alternating left right every swing? in the simple&sinister programme you change every minute. are there any benefits or downsides to anyone of those variations?

[@Favorites5203]

I’m confused on how to even ask this question. If the goal when doing C&P is 20 minutes how do you match that with doing ladders? 3/3 2/2 1/1 usually takes 7.5 minutes. Should you add in something else to get closer to 20 minutes?

[@BrunoFSBeber]

I am doing 4 sets of 3-2-1 C&P at the moment, and it takes about 10 min (2min every set and 1min rest). So, i believe when you get to the 4-3-2-1 ladder, it will get pretty close to 20min. Just a noob opinion by the way.

[@a.lame.username.]

Three ladders will yield upwards of 20 mins of time under tension.

[@GrantGardner80]

If you go back to the C&P nerd math vid, at the end, he calls out I think 5 sets of 54321 and that should take around 17.5 minutes, very nearly 20 minutes. So I think that's the goal to hit before moving up - 5 sets of 54321.

[@MarkWildman]

What grant said

[@Favorites5203]

Oh ok so focus more on adding sets and progressing up the ladder not so much on reach 20 minutes every workout. Thanks!

[@Zuzzannawhasve]

Yes, Mark! I really don’t want to hurt myself! 36 swings in one minute it’s fast. I’m using 14 K right know making 32/min. If I go down to 12 K I can probably do 38/min. But it’s heavy work from 12 K to 14 K, as you just said there is no 13 K kettlebell. It means I have to work longer period with 12 K to reach 36 swings/min with 14 K. Nerd math 👌🏾

[@randyallen2771]

Thanks for another drink from the fire hose of training knowledge! It will take a while for me to digest this.

[@a.lame.username.]

I'm with you! I hope to eventually gain a comprehensive understanding of what the nerd math is all about. At the moment I feel like I'm learning to play chess, I can move around quite well but have no idea how the integration unfolds.

[@randyallen2771]

@@a.lame.username. I started making up my program with the colored 3x5 cards at beginner level but every time I think I have a workable program, another level of refinement gets added and I’m not sure what to do next. What can be added and what must be substituted so I don’t overload. I’ll be glad to see the app.

[@jamesvaughan5714]

😂

[@CraigMassey_nz]

Very good, got thst, thank you. Yes, you are going to need a video in this series on how single arm kb movements fit into this. I almost see it, I presume you plug in the reverse pyramid rep schemes aiming for a 10 minute "cap" but if it were in this series that would make this little mini-series more self-contained.

[@Korealignments]

I tried to do 1 minute breaks between the one-armed squats with a 20kg bell and I was getting dizzy. I had to bump it up to about 2 minutes. Hopefully as I'm able to add sets I'll also be able to shrink the time down. Should I really wait until I can hit 20 sets of 10 before I move to a 24kg bell?

[@harikrishnanraveendran28]

From what I understood till now,in a very basic way for a person having a single kb weighing 16 kgs Swings 10 reps x 10 in 10 mins Progress 1 rep every workout till you reach 200 reps Clean and Press 321 till 54321 with 2 mins for each set and 1 min fixed rest The progress to a higher weight when you achieve 54321 I still feel squat and TGU math a bit complicated...if someone could simplify it for me??

[@MarkWildman]

There’s a squat nerd math video with JP of Ganbatte fitness. The tgu one is in the premiere pro now

[@MarkWildman]

Other than that... you are on track

[@harikrishnanraveendran28]

@@MarkWildman Thanks alot mark for the reply.I am a doctor, we try to help people after they get a disease. But what you are doing is way bigger, you are saving lives before they reach me. Thanks alot for sharing your knowledge , i appreciate your efforts towards building a healthy and fit world.

[@jrmc3187]

Total noob here. Been doing KB training since the summer when daughter left 2x 15lbs and a 35lb bell at the house. So I see this as being a combo of TUT and volume work. EMOM for swing, clean and Old school set work for TGU, squat combined into a single session. Day 1 could be EMOM Swing and sets of TGU, day 2 could be EMOM of Cleans and sets of squats, day 3 EMOM of Snatch and sets of press...how far off base am I?

[@shawndidstuffbeforehehadki806]

Over summer I'm going to add cycling and jump rope into my work out routine due to warming of temperatures in MN. I'm currently on a 4-day a week KB Heavy/Light program (with clubs on weekends). Do you have any recommendations for that seasonal transition from strength to cardio/maintain strength? As always, amazing content! Thank you!

[@zebady999]

TGU nurd math pleas

[@QuantumMechanic_88]

I'm a total neophyte to using kettle bells and a friend shipped an extremely old kettle bell to me . It's bronze , 42.5 pounds and quite a handful . Is this too much weight for a beginner who is an "old guy" / 5' 10" / 180 pounds and in good shape ? What weight would you recommend for someone starting out based on age , physiology etc. ? As a side note - Your neck exercise video and advice is Excellent and Thanks = It works . All the best .

[@sjoerdtotte1930]

Check this channel for kettlebell recommendation. You’ll find it! 👌🏻

[@Purwinkle]

That’s a bit heavy. I’m in similar range and I started at 40 pounds as that was all I could find. Would have preferred to start just a bit lower than that. Take your time adding to your program. Give your body time to adapt. Maybe just swings for awhile, and warmups like around the world

[@nandobreiter4075]

I think you could certainly start with swings with that weight, at least try to start there. Make sure to watch a video on proper form, keep the back and neck straight. Squeeze your glutes to protect your back. Start with a simple EMOM volume cycle, adjust the reps / rest per minute to make sure you start easily. 5 swings per side might take 20-25 seconds, and you'd have 35-40 seconds of rest between sets. See how that density level feels and if it's too much, try 4 swings per side. If it's too easy, go up to 6 swings per side. Start with 4 sets, and then progressively increase the volume, either incrementing by 1 or 2 sets. Give yourself 1 or 2 recovery days between incrementing sets. I think the point I'm trying to make is to experiment and adjust the intensity to fit your level of fitness and body. With a somewhat heavier bell, you can ease off the intensity and slowly build up, rather than starting with a light bell at a higher intensity. I think I've just talked myself into starting another volume cycle of swings with my 32 kg ...

[@kirkdacosta]

Which math for the standing side press? Ladder?

[@MarkWildman]

Ladder or pure strength most likely

[@The.angel.diaries]

Amazing!!!Thanks

[@TheAccidentalTroubadour]

Hey Mark. I'm close to 20 sets of 10 on two arm swings at 24kg. 24 kg for one arm is too heavy and awkward. Still can't find a 20 kg and 16 is the next lowest I have. Should I just aim for 10 sets of 20 reps then with two arm? I can't find specific nerd Math content for swings. Thanks. Hope app development is going well man. 🙏🏼

[@MarkWildman]

Drops the reps the start single arm or hand 2 hand

[@TheAccidentalTroubadour]

@@MarkWildman 🙏 I am going to be such a shameless, but entertaining, mouthpiece for your app when it comes out. Every good wish to you and your loved ones man.

[@TheAccidentalTroubadour]

@@MarkWildman just did it. Was much easier doing 24kg hand to hand. Managed to do 20sec with fair ease. I think I just needed the neurological adaptation to set in. It’s all EMOM so instead of reps I think you suggested once that we should just shoot for more TUT until 30 seconds is easy after 20 sets and then go around the leg. Is that right?

[@michaelsenft3608]

Coach, the TGU is the hardest to program, as it is a combination of strength, flexibility and coordination/concentration. I get the 2 - 4 reps per side per set, but should one really rest for multiple minutes between sets, like a press or a squat which is more linear and really more “grind”? And how many total reps/sets should one shoot for, as again, this is far from a linear movement?

[@MarkWildman]

Video coming

[@MiSkAlaneous]

Great, now I have to learn what the Mongolian derby is.

[@CaptnHowdy.]

Your not alone 🤷‍♂️

[@antonomaseapophasis5142]

"Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds" - NYC General Post Office Building 1914; from Herodotus describing the Achaemenid Empire postal system of horse relays ca. 430 BCE Genghis Khan, 1224, instituted a similar system functional into 20th C. Now an endurance derby in Mongolia

[@johnkenny6516]

TGU...10x1/1 EMOM for 10 each side, or 10x1 for 5 each side?

[@gahrivnak]

Generally, I think most folks tend to alternate (i.e., 1/1). Start low (e.g., 3 sets) and build up to 10. You could do them continuous sets or 1/1 EMOM.

[@maximisatwat]

Why can't you just do e.g. 8 Squats @16kg EMOM/10min or 5 Squats @24Kg EMOM 10min for the grinds? Then work it up gradually by 1 etc. to higher N reps? The higher N, the more time it takes, so the faster you want to go for more break-time reward - increasing efficiency I mean the point is, can't you always balance the reps (N) to rest ratio to be just challenging for 10 minute EMOM? It's just stretched like paper-chain men instead of going to near failure each set.

[@MarkWildman]

You can do whatever you want.

[@scottengh1175]

Oh, Wilbur. Thank you, Mark

[@millies1264]

@1:40 What the heck was that sound? Was your intro trying to come in for some more attention or something? lol The heck was that?

[@MarkWildman]

Horse.

[@millies1264]

@@MarkWildman Oh wow. That's a cool sound they make.

[@MarkWildman]

He’s letting me know he’s ready for his grain. It was dinner time

[@millies1264]

@@MarkWildman Nice! Well hey man, since I have your attention for the moment, thank you for all that you do for us here on the KZbins. I joined in about two months ago and I really love what you do. I appreciate cha man. Take care!

[@MarkWildman]

@@millies1264 thank you for the kind words

[@thebigredfish]

Wait, you don't do squat for EMOM?

[@thebigredfish]

I've been doing it wrong... doh!

[@Purwinkle]

I’ve been doing emom for squat to. Basically just really short breaks. Should I be going up and weight and taking longer breaks then

[@flatpocket6395]

Apparently not! I was as well; got up to 16 reps every minute but was dying and started adding 10 seconds additional rest. This video clears that up. Works MUCH better resting for a minute every set. Still challenging but manageable.

[@MarkWildman]

Depends on the squat. Deck squat = EMOM. Single front squat = controlled break

[@scottmartin2844]

I’ve also been doing squats as an emom; 14 minutes of that and I started to think I was at risk of overtraining 🤔 At the same time, 20 sets with a minute break in between turns into like half an hour of squats...

[@ratanbiswas9528]

Everything's about Survival.

[@VERITAX808]

Do you have a Patreon? if not you should consider it.

[@olafkeller9316]

This has nothing to do with your video. Just want to find out how’s your family doing. Been thinking about you and your family.

[@MarkWildman]

Getting better

[@cameronmiller6240]

Horsey did not approve of all the variation , neigh should shut up and train? (This comment is not meant to be taken seriously)