My personal program for June 2022- nerd math program design

[@cameronmiller6240]

Just pick a road you’ve never gone down and go down that road! Mark is so cool man.

[@willmathers2925]

This just sounds nuts! I particularly like that Mark uses the programs he's selling.

[@MarkWildman]

I wouldn’t sell something I didn’t design for myself to use.

[@patricktheimmaculate]

Mark I love this series. I recently moved in to a smaller place and had to leave my barbell behind so these videos will become more important than ever.

[@AlteredState1123]

Great presentation. Thanks for sharing! Here’s to summer adventures.

[@robertdavies1608]

Mark - given your knee history, have you considered implementing any of Ben Patrick’s protocols (ie knees over toes guy)?

[@delis4256]

he did touch upon the subject on the latest live stream q&a. I think hes issue was more of a time constraint than anything else.

[@andyh3065]

When can we expect a single arm club program? Please... And one question I've had for ages. When doing morning / evening split workouts, what are your thoughts / suggestions on warm-up and cool down for each workout? As always, love the detail in your videos. Thanks.

[@scottmartin5492]

I've been doing morning/evening splits, where the evening is just mace/ARC (10-30 min, depending on weight), and I use the same warmup as my morning workouts but cut the holds in my cooldown to 1min each instead of 2min.

I notice you don't do Kettlebell Swings in your program. Do you have a level of strength/endurance (let's say 200 hand-to-hand swings with the 32kg in 10 minutes) where it becomes more productive to focus on other movements? Or put another way, what should be a reasonable goal in terms of swings where you start focusing more on maintaining that strength/endurance vs pushing further?

[@ryusuikarate]

I'm currently at 15.8kg (which is about 35lbs) with the mill/squat program twice a week. I can't imagine swinging that weight with only one arm! But I should be able to load my Pahlavandle with at least 20kg (about 44lbs) with the space that's left in it. We'll see by the end of the year.

[@shantanusapru]

Hope things went alright with your relative who was ill, and that they're fine now & on their way to wellness...

[@MarkWildman]

Nope

[@shantanusapru]

@@MarkWildman Oh! Sorry to hear that...

[@tam1785]

Hi Mark - Thanks for sharing your programs. Since you are doing both a morning and an evening routine do you do an alternate warm up and cool down for the evening workouts? Would it depend on what else you did that day? Are your body weight warm up/ cool down similar to what you have in the Club and Swing programs?

[@scottburkhardt6859]

Gotta ask how “nearly identical” are Bells of Steel Adj Comp KB to Kettlebell Kings.

[@davidcharlesworth6831]

They look like they’re coming out of the same factory to me. No logos on them both….

[@flabio7074]

I ordered one. I’m eager to see.

[@MarkWildman]

They look like they come from the same factory

[@kunhardt100]

Mark, I’m finding the base of my thumbs are showing signs of tendinitis after heavy club sessions. Any recommendations on keeping my hands healthy so don’t miss training? Your Chanel is the best. Thanks

[@KareemSci]

A few questions on recovery: Warm ups and Cooldowns from your WarmUp and Cooldown Playlists?? 12 minutes before and after each morning and evening session? With all the spine work, I imagine spinal rocks and shin box series are clutch. Any PsoRite thrown in there?

[@MarkWildman]

I definitely. My blackboard just isn’t big enough. Always assume a warmup and cooldown

[@witheredserenity3183]

Could you elaborate on what 30 mins straight of single arm kettlebelling is?

[@MarkWildman]

It means you don’t put the weight down or stop moving for 30 min. We have a plethora of videos in the nerd math and programming playlists about it

[@witheredserenity3183]

@@MarkWildman thank you for the reply, I'll dig into the playlists!

[@jobbydoe4789]

Excited for when BW and Krav-1 programs come out. 😇

[@WeBreakItAllDownRightHere]

He’s doing a Krav Maga program?

[@roteguard]

Is there a ratio for KB Swings and Deadlift. I.e. if I deadlift 195lbs for 3 sets of 5 reps what would be an equivalent to that in terms of KB Swings. I know that the load of the deadlift would be 195 x 3 x 5 = 2,925 would you just need to find an amount of KB Swings & weight that's close to that total load?

[@mikebizzleuk]

Yes

[@johnnycrawford9385]

Mark, I really enjoy your videos. I've got a few kb's...saving up for the loadable kb's. Question I just got a single mace and have started training with it ...since I only have 1... Would my training fall into a heavy or light training protocol? Thanks again... Have a good day.

[@MarkWildman]

Depends on the weight. What weight is it? Have you done shield cast or halos? If so, what weights?

[@MarkWildman]

You gotta provide more info for an answer to be useful

[@johnnycrawford9385]

Mark, yes I have a 10# mace...just starting with it in addition to kettlebell. I've been working 30 sec per side then switching sides. Currently I'm doing 360's....10 to 2....shield cast and front press using the protocol I listed. I've just been watching your videos and taking time to get the form close to correct. This is done after coming home from work... sometimes as a warmup to something else, sometimes just by itself. Depending on the feeling of the particular day. Admittedly only maybe 2-3 times a week.

[@delis4256]

Nice. alot of SA club do you ever get any problems from the volume of it per week?

[@MarkWildman]

No

[@tseetzett1848]

I can't wait to get my hands on the BW101 and the Krav Getup program. Where will it launch?

[@MarkWildman]

Bw101 on Friday

[@MarkWildman]

Krav. 6 weeks later. 6 weeks is the shortest fastest path through 101

[@tseetzett1848]

@@MarkWildman Sounds like a good progression Will it be on strong and fit or in your store?

[@MarkWildman]

@@tseetzett1848 my store

[@scottmartin5492]

Mark, when you're programming the 2HC workouts, do you perform 4 rounds of a single movement and then go on to the next movement , or do 1 round of each movement in turn and then repeat?

[@MarkWildman]

Yes

[@jamiebienenfeld2248]

Thoughts on going to home Depot while traveling and picking up a sledgehammer in lieu of a mace or club?

[@ohmymy9]

An axe works as well

[@jamiebienenfeld2248]

Not sure if I'd rather get hit in the leg with an axe or a sledgehammer.

[@ohmymy9]

@@jamiebienenfeld2248 🤣

[@audra100120]

I am using a hammer and so far it's working well for me. It was an accessible and econo solution.

[@thenrie98]

For me the sledgehammer and mace were almost the same price. I like the mace better because of the smaller head and round handle. The sledgehammer you need to turn sideways so it is less likely to hit you in the back. The oval handle feels kind of funny when turned sideways. And it is shorter. But either one works.

[@cucciafr68]

When will you change complexity for the single arm club?

[@MarkWildman]

After 20 sets. I’m cutting the density cycles because I’ve done them so many times. I’m just restoring strength to my grip with this

[@cucciafr68]

@@MarkWildman So you don't cycle through the different complexities at this point? Just stick to one set of patterns?

[@peterm7348]

Love the fun part. More needed abs just for fun

[@kd-mi4mi]

Mark what would a "sexy training block" look like for females? Can you do a video on that?

[@cameronmiller6240]

I hope you don’t mind me answering because I’m not mark, I don’t think it would be too different for training males like lots of glutes and abs.

[@kd-mi4mi]

@@cameronmiller6240 thanks for the reply. His video for males had bench press and db press though. What would replace those for females?

[@cameronmiller6240]

@@kd-mi4mi in my understanding women would do those too!

[@kd-mi4mi]

@@cameronmiller6240 hm not sure if females are focusing on bigger pecs for sexiness though

[@cameronmiller6240]

@@kd-mi4mi makes ones BEWBS! look bigger.

[@brentranke7528]

Mark, what dip station did you get? I hope the dip station will lead to training videos that circle back to the Gymnastics Forza Rings you did a box opening video on kzbin.info/www/bejne/kHuUhXqOd912jbM . I was hoping now that it is warm you would find some where to setup your dream machine Gymnastics Forza Rings. I have been curious on how you would train with them and it's space requirement.

[@MarkWildman]

The space and setup requirement is huge. I use to have it with my studio but now it’s very very hard to use properly in an economic way.

[@AlteredState1123]

Sorry to hear that the leg is giving you trouble.

[@MarkWildman]

That’s what happens when you rip a joint in half. They give you trouble forever. 50 years ago I would have just been crippled forever.

[@AlteredState1123]

Three cheers for science and modern medicine. No expert here but for the knees, I have appreciated some of the Ben Patrick recommendations. I think I have benefited a lot from walking backwards uphill after a ski injury to my left knee. Here is to recovery and health.

[@shantanusapru]

I'm going to state an (likely) unpopular opinion: I think it's not a great idea to micro-load KBs. The whole idea of the 4kg jump was to allow the tendons, ligaments, joints & other tissues (fascia, etc) adaptations to occur (as well as neurological adaptations) to one weight before one went to the higher one. This has less potential for injury. This is because the muscles can adapt much faster & more (both qualitatively & quantitatively) then the aforementioned structures. And this is one of the reasons attributed (not causal; nor unifactorial!) to barbell style training-related injuries because one can micro-load their way to a load that their muscles can handle but not their soft tissues leading to all kinds of injuries -- from niggles, sprains & strains to major ones like tendon ruptures, ligament tears, etc. I believe Pavel also had similar thoughts reg. this, and perhaps even had a video (clip) or two on the supposed benefits of the jumps in KB wts rather than BB. I think there might be some truth to that... There is some indirect evidence in the scientific literature for this as well (although not very high quality because, as one can imagine, such prospective studies are damn difficult to design & conduct!)...Also, this is also supposedly one of the reasons why DBs fare better than BBs -- cuz the microloading is a bit lesser there (but the main reason being their enhanced degrees of freedom in space). Thoughts, Mark?

[@MarkWildman]

The jump is still 4 kg between 25 and 29. I’m looking for ways to repeat the technique slightly differently.

[@shantanusapru]

@@MarkWildman No, no...I was/am talking about the adjustable KBs which allow a 1kg loading increment, which, inevitably, people can & will use... A 4kg jump forces people to stay longer with one weight, forcing/tricking them to be better in form/technique with it & developing strength/endurance of the non-muscular tissues before they can move up in wt.

[@andy3410]

I wonder if this has more to do with manufacturing constraints? The original jumps were 8k and adding the ballistic movement, your tendons are never ready. Kind of. I like the smaller jumps of the competition kettlebell and I don’t wanna speak for him, but I speculate that’s why Mark runs what seems like ungodly long volume cycles. They serve a purpose. I think the adj kettlebells are invaluable for use with an RPE/RIR weightlifting strategy and I’m trying out an experiment with them now before posting my program in discord. It’ll either be a wild success or a wild failure and I’ll poop my spine out.

[@shantanusapru]

@@andy3410 Hmm...Maybe I could/should have phrased my sentences better... As far as I've read/seen/heard, the Russian KBs were originally used in Russia as weights in grain markets & such places to weigh items (grains etc) wholesale. 1 pood was ~16kg, and 1/2 pood increments were also used (maybe there were more...?). These were then adapted in Russia for KB fitness. So, when the KBs came as a fitness tool to the USA, they continued with the original weights & a 16kg jump. Soon an 8kg jump was added -- thus, effectively, jumps of 1 or 1/2 pood. As with many things, this was, serendipitously discovered/found, post hoc, to also train/strengthen the non-muscular soft tissues, as people were forced to stay at a weight for longer time (you can't really make a 16kg or 8kg jump quickly). But/Nevertheless, this *was* recognized as a benefit! But, once the commercialization began, people started to dilute this unintentional benefit by trying to incorporate 'gym style' training principles/philosophies, rather than understand the 'semi-original' purpose/benefit of those weight jumps...and now we have micro-loadable KBs... Personally, I think, the 4kg jumps are probably ideal. The 8kg or 16kg jump would be too frustrating for most people (incl. me), while I have already listed my reasons for not liking the lower jumps (esp. the 'microloading' 1kg jumps. "I speculate that’s why Mark runs what seems like ungodly long volume cycles" ----> Perhaps I should have been clearer. People like Mark have developed themselves through decades of training -- which, BTW, they did using the older 8kg or 4kg jumps! My concern is more relevant to beginners, de-conditioned people, etc... "I think the adj kettlebells are invaluable for use with an RPE/RIR weightlifting strategy and I’m trying out an experiment with them now before posting my program in discord" ---> Hmm...sounds interesting. Would love to know your results/experience with this style. Pls post here on YT also. I also utilize RPR/RIR based system at times but only in the concept per session (& depends on what I'm training for that session), not necessary in/for the whole mesocycle programming, for which I do not see directly translatability. But, hopefully, you will prove me wrong... 🙂 Thanks for a good discussion!😊 Cheers!

[@Stagnak]

@@shantanusapru hmm- if a beginner uses a adjustable kb, and takes their time with the smallest of jumps from weight to weight and runs a volume cycle where they are building up to 10-20 sets before moving to the next weight and doing the same thingn- their tendons and ligaments are going to get stronger though? They still aren't rushing through the process really, to the point where their muscles are going to get that far ahead of the other tissue in strength that is dangerous?

[@MindBodyWhole]

How’d you know I live on Earth? 🤔

[@MarkWildman]

I’m psychic

[@Fwibos]

I understand not having exercise options in LA. You can't walk in LA. Nobody Walks in LA.

[@MarkWildman]

I see what you did there.