Ganbatte Jp Squat nerd math with kettlebell nerd math

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[@RandalEllsworth]

Love these nerd math collaboration videos, thanks for sharing!

[@michaelsenft3608]

This is, as always, very thoughtful. Only comment is, its hard to build leg mass without heavy loads. So one must trade of gaining overall structural integrity from Mark’s protocol but probably not building huge thighs. I competitively squatted 630, and my best set of 20 was 335 (miserable!); but now at 62 and without the bar, I am actually better off with the KB approach! Life changing. Use my 48kg bell for sets of 10 each side, but will add sets and see where it goes!

[@storyinpictures6091]

I would love to see a nerd math video on doing a 5x5 program with Kettlebell or with Clubs, since Micro-loading is now possible. Titan and Kettlebell Kings make well-designed variable kettlebells with 1kg adjustments. (12-32kg) Adex makes clubs with 1.25Lb adjustments. (5-45Lbs with Add-on kit).

[@mikev359]

A full One minute break after the 5/5? Is it 5/5 every minute on minute. Thanks for all the content. Your channel has been a bright spot this shit year!

[@nlucas234912]

He means 5/5 then 60 sec break. EMOM on this would be pretty nutty once you get into 20 sets.

[@larrytaggart865]

Hmmm, not sure about that. Every minute on the minute means just that.

[@saulmelman]

Hello Mark - can you please clarify if there is 60 second break between sets, or if it is an EMOM exercise so doing 4/4, 5/5, 6/6 ect .... within a minute squeezing in more reps each minute as one progresses ?

[@nlucas234912]

@@larrytaggart865 I'm aware of what EMOM means. He says the 20 set program should take about 30 minutes in the video. Thus, he means a full 60 seconds between sets. Hence, not an EMOM.

[@georglehner407]

I tried emom for 4 mins at first, I had so little time between sets that I didn't even put the kettlebell down. Started light with a 16kg, felt more like running than a strength endurance workout. I think 1 min break between sets is better, at least in the beginning. You can work up to it later during the density phase

[@rudycanda]

I always look forward to these nerd math videos and now it's a collab! Eye opening to say the least.

[@ageli26]

Take care of your family. Tons of positive vibes to you and your family for a speedy recovery.

[@outdoorescapades794]

Mark, thanks for making these videos. Really like the logical progression that your laying out! Working through the clean press cycle and with tie your squat thr day after!! Aiming to hit 150 c&p @20kg in the next 2 weeks!

[@collindonner3943]

Am following your basic Kettlebell program design, but need some nerd math for Turkish Get Ups - Please make a video!

[@shantanusapru]

Excellently explained, as always! Thank you, Mark!

[@dianaskene918]

Yaaaas! This is what I have been waiting fooor! Thank you!

[@BrunoFSBeber]

that was a really really good and needed video! thanks mark and jp

[@KarateRustamRoshchin]

Thanks Friends 💥👍🎯

[@stevemash7505]

With the KB nerd math, how often would you advance the sets? Weekly or with each workout?

[@dylanvelasquez9869]

I have been doing weekly with the heavy light workouts.

[@mehdibc5852]

There is no formula Mr Steve, try to make your workouts challenging enough so it keeps bringing you back to working again. When you feek you can make the jump, go for it. The aim is to workout everyday.

[@lewisyaworski8962]

Steve Mash With regards to increasing sets (also known as ladders in RKC) you can use a cyclical approach to volume. For example {clean + press} Monday: 3 x (3,2,1) Wednesday: 3 x (2,1) Friday 4 x (3,2,1) You can repeat the following sequence by cutting the reps(rungs) in half on Wednesdays and then ramping up on Fridays, but NOT going higher than 5 ladders for 5,4,3,2,1 rungs and keeping the ktbl the same size. I did this over the summer with my 20 kg bell and it worked out great!

[@danielashby9164]

The tools to build your own program. I really appreciate it.

[@greentinnedlentils]

Really enjoying these math episodes. So understandable, and future proofing, for progress. Are you going to do a 1H Swing nerd math? It would be great. Love the content Mark. Merry Xmas!

How do you handle stalling? Eventually, I won’t be able to increase weight, reps or sets. How should I think when that happens? Do I start over with a lighter weight and hope that next time I hit the point I couldn’t progress beyond I will be stronger?

[@ChristopherBerndt]

I have the same question :)

[@Prophetelf]

Plateaus are hard to judge with broad strokes. You gotta check a few things first: Diet, sleep, and life stressors. Are you eating enough? Are you eating the right things? Are you getting enough sleep? Is the sleep you are getting good quality sleep? Is there something in your life that might be taking a mental tax on you? (Exams, job, marriage, etc). IMO these things should be checked first before questioning the workout.

@@Prophetelf I am in no way questioning the workout. But there are some limits to what I will be able to press overhead. Maybe that limit is 32kg or 48kg or 60kg, eventually I will run into a weight that I cannot manage. This does not imply that I question the workout, rather that I wonder what to do when I fail at the next step. Should I grind it out until I make it, or lower something to start over?

[@Janesch]

@ You should start with a really light weight. If you think it is too light, then you are right. Pavel and Dan John do this kind of programming. They say that if you begin to struggle with a rep, choose a lighter weight. What you do here is traning and practicing. There should always be enough gas in the tank to perform your day without compromise. This kind of training is about showing up and accumulating reps over a long period of time. If you max your sets and reps with the light weight, you switch to a more difficult version of the exercise and start all over again. This way you should be able to train for months and months without needing to switch to a heavier bell.

@@Janesch I understand starting very light and progressing slowly over time. What I’m wondering about how I should think when I inevitably stall in my progress. Given enough months there will be a limit to what my body will be able to handle. What should I do then? Is it better to do the 16 sets of 5/5 with the weight I can manage every workout for week after week until I can do 18 sets or should I start over at 4 sets (or even drop in weight) to give my body more weeks/months to catch up?

[@sambsialia]

Question for Ganbatte. Flat or raised heels? I am a big zero drop and wide toe box guy. What are some down sides to training back squat? (I use back squat, but not always). Zercher or bear hug sandbag sqwats? I see guys like Phil Daru train a ton of fighters/athletes with Zercher to avoid shoulder injury/stress.

[@eblackshaw]

Another great video ... Thanks Mark.

[@zebady999]

Keep up the good work, these vidoes have been so damn useful you have no idea.

[@obikedog]

Interesting. The cross-body core concept might be something I'd add into my mix. So I'm an endurance athlete that needs a strength routine to compliment my sport, not add more endurance training. 200-400 reps is endurance and maybe some strength training. At the end of the day I see the kettlebell routine as a sport of its own, not efficient strength training time spent where the ideal is a 4-6 rep set done 2 or three times with a few minutes recovery between.

[@jonathanslaughter1740]

Ok, get ready, we are all about to dive head first into a ‘nerd math’ rabbit hole.

[@Alysbar]

Great info. Thank you

[@_pamelajalexander]

I still can't go to the gym, (and I secretly like taking responsibly for my own health,) so the question is can I run this kettlebell program to tone up all over? Or should I do something like you else, like a swing/TGU/squat/clean/press KB program from your "KB program design for beginners" video? Background: And I'm new to KBs. I lost 25lbs in 2019. Managed to keep it off during 2020! But got bored with my big box learned workout around October and stopped working out regularly. I'll be 55 in January and want to be in my best shape ever.

[@sjoerdtotte1930]

Thank you for another great lesson! Can you implement this in the Tetris with light/heavy days? Let’s say 5/5 with 12 kg on a light day and 4/4 with 16 kg on a heavy day?

[@bingerslaroo2249]

For your light day you could do half the total volume of the heavy day so in week 1 you would do 4 sets of 5/5 reps then the next squat day that week you could do 2 sets of 5/5. This would work well if you are pairing the squat with the press as you would do a heavy squat with a light press then light squat and heavy press.

[@cardsfanatic]

These videos are awesome.

[@TheBukester]

Mark - 2 question areas - #1 as a beginner to your program (not so much to KBs) - I take your advice to start easy to heart but I find after workout #1 - its too easy but I have only 14kg and 20kg - do I proceed with the plan or do I immediately jump up my reps? or add more sets ? Volume would be the same but are Reps>Sets ? #2 - Love ya dude but your math vids never address the Tetris heavy/light dynamic. I could ignore it and just stick with, for example, your matrix you just laid out in this video. But I think its important and central to your philosophy. Why skip it in these Nerd math. Commenters always have good advice - so I'll go with the one that suggests to go to fewer sets at the higher weight on heavy days. It takes twice the time to get to the 20 sets - but the higher weights introduce the strength part. As always - thanks for the knowledge share.

[@MarkWildman]

1) add more sets. Maybe jump up 2 sets in volume B) I’m not skipping heavy / light. I’m having faith at people can synthesize the concepts together. I’m trying not to hav every video be 30 min long. I’ll make more heavy light vids to clarify

[@TheBukester]

@@MarkWildman I like the "1 B" - on #1 - check. I'll re-baseline this week and do that - but need to reconcile the Heavy Light to complete the picture,... #2 - I am looking forward to the app to support your efforts and hope to see or visualize the program. We/I are not the smart Mark! Don't overestimate the ability to overanalyze simple instructions! Anyhow, I think I have synthesized the concepts and my solution is to 1) Light - Baseline the light to 60% RPE (Rated Perceived Exertion) 2) Heavy - whatever the volume is for Light - exceed that by adding the weight but drop off in sets. The Heavy day should be the 80% RPE with this matrix: So putting it together: IntraWeek Kg Sets L R Total WC 1 14 4 10 10 80 1120 2 20 3 10 10 60 1200 1 14 5 10 10 100 1400 2 20 4 10 10 80 1600 Maybe not 80% early on but this will get more difficult. I get the extra weight in my H workout to confuse the muscle and/or add discomfort etc. Micro-loading at the volume or WC level. Thanks a lot Mark -

[@nonobebert7646]

So no density cycles for KB squats ?

[@MarkWildman]

you certainly can if you don't have access to heavier weights.

[@johnhomie]

Do you have any nerd math videos on the turkish get up?

[@faithandfitness421]

After watching the thruster video, could you run a thruster program following this same protocol? 🧐

[@robertw2953]

Very helpful!

[@oisinmcmullan8472]

Loving the collabs with JP! What exercises would you recommend for triathlon training?

[@cr4z3dbeats]

For the kettlebell progression, are you increasing the sets every workout or every week? Is 5-7 days/week implied? Thanks for the video!

[@thenofxlagwagon]

He has another video where he talks about the general schedule. Goes into a lot of detail there. kzbin.info/www/bejne/qXLGc6JqfcSSnqc

[@ricardocarvalholeite6263]

Youre amazing

[@superdragonsunshine]

You would probably really enjoy the work of Greg Nuckols. He and Dr. Eric Trexler have a really good podcast called stronger by science. and he made a very nerdmathy powerlifting-style program called Average to Savage. Good stuff. He’s also strong as fuck.

[@dsvenjohnson83]

That’s why I love MW’s program, it’s more sustainable. You can keep pushing the barbell weight program all you want, but eventually something will give (probably your spine) 🤷🏻‍♂️

[@arthurvrancken5000]

I am a runner and would like to do strength training 2-3 times a week, but I am not sure how to divide the 6 basic kettlebell exercises between the 2-3 strength training sessions. Do you have any advice?

[@timgerber5563]

Check out the tetris of training volume 1. I also only train strength 3x per week. It could look like this: A - Day 1: TGU & Swings B - Day 2: Clean & Press; Squats C - Day 3: Snatches Or you could go with A, B, A in one week and then B, A, B in the next. Doing strength 2-3x/w will still lead to good results, incorporating heavy/light training just isn’t as easy or doesn’t make that much sense.

[@thebigredfish]

Mark, in the snatch video you gave a progression to snatch (2 hand swing, 1 hand swing, clean, c&p, snatch). Could you give the same for squats? You've suggested deck squat as the important squat, but I can't get 1 of those unweighted...

[@MarkWildman]

They are easier to learn with weight. It’s a rare movement where the unweighted version is the advanced version

[@johnkenny6516]

@mark wildman is there a nerd math for TGUs?

[@jayspeed75]

Yeah this will complete the fundamentals :)

[@KellenChase]

KB squats is something I’m plugging in right Now… are these EMOMs? I’m trying to determine the rest between sets… doesn’t look like the same setup as C+P which has its own break built in, reminds me of the volume cycle on swings, so yea. Just checking to make sure I understand the rest period on this one.

[@timkane8899]

I love these math videos, but this one made me nauseous with all the camera movement.

[@rsgreen30]

Yep. Normally doesn’t bother me or I don’t even notice. Very distracting and made me a little seasick

[@antischocken4735]

Everything I do is some version of weird.

[@Ronin_Martial_Arts]

What is the bike at the door? Hopefully not a two wheeled HGV commercial tractor.

[@UBO58]

Inspired by Marks nerdmath, I started training on a plan of 6 workout- and one rest-day. How do you guys deal with a day, on which you already have to do a lot of hard physical work. Do you skip one day of the plan, do you shift the plan 1 day further or do train as usual?

[@MarkWildman]

Depends. I keep it. But for years I skipped it. You could do one morning, one night on an east Labor Day. Or just drop to 5

[@UBO58]

@@MarkWildman Thanks a lot, Mark!

[@bodhic6199]

Will there be one of these for deck squats? I’m currently running my own attempt at deck squat Nerd Math: EMOM x reps for x rounds, changing one variable at a time. Currently at 4 reps inside 1 minute for 9 rounds.

[@johnkenny6516]

Hi Mark. How about at 10 sets switching to 6/6 and build back up from 4 sets to 10 sets? Then moving up a weight and repeating. Not sure I have the will power to go to 20 sets.

[@patrickokeeffe4787]

....outside of the willpower to do 20 sets....most people won't have the time. Thirty plus minutes for just one exercise is a lot. Most people will be doing a second exercise with the squat and will want to get both exercises done in thirty minutes. So the only way around will be to stop at 10 sets like you suggest and ramp up the weight or reps. Or another alternative is do a heavier goblet squat. Totally different exercise targeting less cross body stabilisation, I know....but you can work it to 20 sets then because its half the reps and might only take about 20 mins. You might even be able to do an EMOM with 5 reps per set or do it EMOM style but expand it to every minute and 10secs.

[@goncalosimoes7013]

Hi Mark! The nerd math for the deck squat is the same? Thanks!

[@aszx-tv4pq]

Hi Mark, Do we have to choose between one of these plans(please explain if I am wrong) ? Is there anyway to do both? Also, I've considerably leveled up by following your videos (keep up).

[@MarkWildman]

Rock back and forth between the two different ideas

[@AlteredState1123]

Ok. Not a training expert, but none of my friends who are good long distance runners lift heavy. None. They follow protocols based on the Lidyard model: build the aerobic base and speed work is the icing on the cake. Interested to hear more. As an older person, I avoid back squats as I see a lot of risk of injury to the lower spine.

[@Korealignments]

I love these videos. Truly. You're helping me a lot. But will you please tell your camera man to stop walking back and forth or zooming in and out, or whatever tf he is doing? I feel like I'm getting motion sickness.

[@shinparmar2]

Love these awesome videos with so much useful info about real fitness... I have a question just like the kettlebell program for beginners video , is there a mace/clubbell program for beginners... 🙏 It ll be very insightful to know about it

[@calebcomstock6697]

Deck squat nerd math pls?

[@edoethalesmo]

What about deck squats?

[@leo.budimir]

I donno man, 8 goblet squats with 40 kg KB is a near-death experience for me)

[@cyrilcara3776]

20x5x5. Once or twice a week ?

[@c4ffeineaddict]

Mark, do you recommend just doing the front squat for a while on the squat/get up day? I tend to cycle between 3-4 different squat exercises on my heavy day. So, instead of building up to 200 front squat, I'm doing 30-50, then 30-50 deck squat, 30-50 goblet, and 30-50 pistol, but then there's not a whole lot of nerd math going on

[@MarkWildman]

You should cycle them and do math for each.

[@yazan80]

Out of curiosity. Of that is what you do on squats heavy day what do you do for squats on light days?

[@MarkWildman]

I’m not running a squat program currently. I’m working on marathoning. But an easy way would be single arm front one day, double front squat on the other day. Or single arm front one day. Deck squat the next

[@yazan80]

@@MarkWildman god bless you MW and thank you.

[@ripdime1351]

@@yazan80 Yazan of Sweden! Love your program design that Mark reviewed! My goal for 2023 is to build to the massive amount of training that you do. Cheers from Maryland👊🏼

[@willmarfuggi6549]

If we’re doing bottoms up goblet squats should we start with sets of 5 or 10 reps? Thanks!

[@MarkWildman]

5

[@nlucas234912]

Can you explain the Heavy5 test in more detail?

[@chris51ification]

Your max weight for a set of 5.

[@nlucas234912]

@@chris51ification more an explanation on how he determines it. Something about 15 minutes. I’ve never seen that methodology before. But yes. I realize he meant 5 rep max.

[@ao2092015]

@@nlucas234912 it assumes you do some regular squatting and either have an idea of your 5-rep max or can work up to one in 15 minutes. If I had no clue about a 5 rep max I’d warm up and give myself 3 minutes per set to find a weight that was challenging for 5 reps. Personally that’s about 315 for me but it’s been months since I’ve worked out on a regular basis and would likely start at 225 and increase based on feel. The number isn’t terribly important because you’re just creating a reference point and you will get stronger during the cycle and one month from now you’ll have a new 5RM.

[@chris51ification]

@@nlucas234912 By doing the most weight you can squat for a set of 5 lol. It doesn’t have to be your absolute true max for a program like this to work, if it’s 5 or 10 pounds shy of your true 5 rep max it’s fine. To be honest if you can only squat in the 200s I think this style of programming to be unnecessary you can run a linear progression straight up into the 300s then go to this style of programming.

[@caro.caro.9578]

Squatting 101. 😄👍

[@kittypewpew]

Any news on the app?

[@donbypiso486]

What is the reason that you don't do it again Emom Style?

[@MarkWildman]

Length of each rep making the rest time frame very short for a grind activity

[@debapadabera1122]

How much calorie it burn????

[@MrDalulz]

Why don't you introduce each other (or you introduce Jp and then yourself)? Looks a bit rude for the guest on the channel. Is it just me?

[@MrDalulz]

Still a great video, thank you for the comparison of the math methods

[@shawndidstuffbeforehehadki806]

Mark introduced him a few videos ago. kzbin.info/www/bejne/mJTKkISNjbd7j9U

[@MrDalulz]

@@shawndidstuffbeforehehadki806 I mean it's a good habit to introduce the guest first each time not everyone will watch all the videos

[@olyrhys8724]

@@MrDalulz - Wildman has always done these videos as modular collections, with the implicit expectation that you watch the previous videos. This should be no different.