Nerd Math - clean and press edition

Bucky the dog (aka... buck master flash) stopped in from his rabbit hunting to crash the video

[@jonathanslaughter1740]

Mark has a whiteboard, marker and now a dog. You know your going to watch this video once or twice for the nerd math, and at least once more just to watch his dog.

[@simonchilli2088]

I've started retraining after a few years. My dog went to the big dog bed in the sky this year and for a few months I "rested on my laurels" so to speak. After a few winter months hopefully I'll be fitter again and I wouldn't mind looking out for a nice looking dog like Mark's.

[@SamLeibowitz]

MARK: You're not helping. DOG: I'M HELPING!

[@steventiede4423]

and he is a walking Leatherman

[@davidsopher6871]

This is the only legit fitness channel...come rain or shine!

[@omp365]

"this is not a fitness channel. this is a skill channel"

[@DicksonMaimouth]

And he wears a shirt and gets right to the point-no fluff, no bs.

[@Joe-sm7mf]

pretty close to that but there are a few others that are good

[@MangoTheRetriever]

Oh yes! I didnt even knew I needed this, finally I am not just randomly clean and pressing. And a super cool dog as a bonus!

[@77MAGYAR]

I think the same. 👍💪

[@CharitonIosifides]

Hear hear!!!

[@theredninja2817]

Yes this is true when cleaning pressing it’s very important to have the very cool dog with you

[@randyallen2771]

Thanks for this, I need to re-watch it a few times to digest the information and apply it to the things I've been doing. I'm anxious to see your app! You've become my favorite fitness channel.

[@a.lame.username.]

Second on that one!

[@YumEspressoYum]

If Mark Wildman was a stock I would've been up about 125% right now... Happy to see the subs moving up to crush the 100k mark! Lots of healthier people thanks to this channel...

[@arsen20111]

I'm one of those because of you 😂 Thanks for introducing to Mark!

[@theredninja2817]

That’s the best investment

[@alessandrosilenzi]

The main difference with the Rite of Passage RKC ladders is that you keep the bell up for the whole ladder, instead of interleaving each rung with an accessory exercise. With this design choice, you compress the time elapsed in the training. Due to the increased speed, reversing the ladder order is a sound safety choice. Good idea!

[@davidt8936]

This!!!! Mark thank you so much!! This video is what I have been doing but as consistently as you have put it here. You are right, you have to write the math down. I am excited about the app cannot wait. Bucky is a nice flavor for the videos we love him already.

[@ash8128]

For the confused: the 3/3, ... ladder is one full set. 2:56 “… keep the weight up the entire time [during the set]” 3:06 “… one or two minutes rest period [between sets]” You switch to higher ladder (4/4, ... in this example) after you archive 5 sets. 4:02 “the goal is to get us to at least 150 reps in a workout” (the 5 sets of the right 5/5, ... ladder).

[@lanemoore]

Need this app yesterday! Love the channel and how you bring this content to the masses.

[@andrewsparksnz]

Finally! Been struggling with the clean&press using the EMOM framework which is great for swings but I find difficult for the exercises with left/right side like C&P. Thanks for this great addition to the nerd math series.

[@Eric-hx6gc]

Agreed! CP just takes to long to get 20 reps in per min. This is brilliant.

[@spikenolin]

Love this channel almost as much as Bucky loves you! Love that dog! Keep up the great work, the information on your channel has helped me so much!

[@MarkWildman]

Bucky is the best

[@calebcomstock6697]

Bucky is definitely helping. Also thanks again for more useful free lessons. This will help me stop spinning my wheels and hopefully save some time.

[@paulrhodes6598]

This is brilliant, I come from a power building and was just using what I know. 4x10 was my go to, but this makes so much more sense . Thanks, I'm so glad I found this channel, can't wait for the app.

[@a.lame.username.]

The end bit was especially awesome, the middle was straight up awesome and the bit at the start was awesome! Thank you.

[@MarkWildman]

glad to be of assistance

[@demitritdc]

Looking forward to the app! Would you recommend similar math program for all the core KB exercises? I've been doing 10x20/20x20 swings, 2x10 get ups etc, with heavy/light using different weight KBs. Loved the sandbag farmer lift progression. Down to 8 seconds on 60 reps of a 30kg sandbag. Plan to get heavier sandbag soon. Cheers Mark, great content! Helped a lot getting through this strange summer.

[@patsprehe4538]

I've been *so* looking forward to this one. I also had to watch it twice because the dog distracted me. What's his (her?) name?

[@MarkWildman]

Bucky.... aka... buck master flash

[@jayspeed75]

@@MarkWildman you have officially won Saturday

[@michaelfeliciano4644]

I’d pay top dollar for that app. Thank you Mr. Wildman for all these videos.

[@SandeepSatishchandra]

This is brilliant Mark! Simple and effective. Thank you!

[@shawndidstuffbeforehehadki806]

Awesome stuff! I'm a few months into kettlebell and have been lifting according to my old college barbell math. This is a game changer. Thank you! Almost at 100k subs!

[@10thdegreefitness62]

Great video. I have been waiting for this math. Looking forward to the app. Thanks for all you do.

[@janeelliott1399]

I am not good in the gym and watching your videos I am beginning to understand why. Love your dog btw. Thanks!

[@robertconnor2934]

Now you’ve done it. We all want more dog time.

[@sjoerdtotte1930]

Absolutely loving this video! Looking forward for this for months now 😊 Your nerd math is brilliant. Definitely including this to my program! 👌🏻

[@artwillvideos]

Your dog was trying to “sit” when you said “set”! 😂👍🏽

[@thecount1001]

what a gorgeous setting.

[@MrJamesknot]

Thank you Mark, my pod (2 guys in their sixties) and I use your videos. We have kettlebells, three hydrocores and have had great success with them. We would like to be in your beta test for the app. Jim

[@pititomoras5835]

Thank you for your videos which are very instructive! Nice dog too.

[@michaelsenft3608]

Is this for me, Coach? Numbers always tell a story - all you have to do is listen. Well done!!

[@mattiswahlby6194]

You are such an inspiration! Nice with another nerd math video. Looking forward to the app 👌

[@Rid3thetig3r]

Really excited for the coming app! Thanks Mark!

[@greenskin86]

I love how you introduce math to training. It simplifies a lot. And you have a great dog - I have the same looking breed (street mix in my case) 🙂

[@Fwibos]

I have too much information from this channel, I am suffering from program design paralysis.

[@Fwibos]

Also the doggo is totally helping!

[@lautarojardel6541]

This is how you do it... This is the way

[@josesolerllacer]

Looking forward for the app... great video, very useful.

[@LordQuiche]

Looking forward to the app 🤩

[@josealbertiangulo4634]

Really excited for that app!

[@MTimWeaver]

Came for the nerd math. Stayed for Bucky. Can't wait for the app.

[@mshefliniskl]

Great piece of mind Mark. Also, beautiful dog - what a sweetheart.

[@kslough5411]

You have a training app coming out?? Very much looking forward to that. Thanks for all the videos.

[@Arthax83]

Competitors who fear they may lose market shares in the Kettlebell community when Mark puts out great content.

[@stever7066]

Excellent video, thanks. So simple but effective, will use this as it gives a focus to exercising. Cheers.

[@brianlocal3]

You content is very very useful. You also make EVERYTHING free and accessible.. I will be buying the app to A) support all your hard work and knowledge, and to B) streamline all your information Thanks

[@skinfiddler]

Went through #2 3xs today. I really need to work more on the clean, though.

[@steventiede4423]

Thanks Mark for this structured KB workout, instead of swinging aimlessly forgetting, did I do this did I do that, I will use this syllabus with the one hand at a time, probably 2 complete sets then create another different routine to work on that same day.

[@ForteanEnquirer]

Really looking forward to this app

[@scottburkhart6953]

Thanks Mark! Great breakdown of the sequence. I really makes it simple. I am making the assumption that this sequence works for any sets of reps you want to apply it toward? Combos, swings, etc.

[@a.lame.username.]

I would think so... Pyramids and ladders either forwards or backwards are an entire world of exploration.

[@wrighthinsdale]

Great video! Been following your stuff for a while now. Get the app out! Will be looking to use it as soon as you release it.

[@otismanousakos3946]

I can't wait to play with this app. Happy to wait of it means you're getting it right. Good luck man. You deserve this success.

[@joshd2861]

So I did this starting at 5/5 and then descending. 5 sets w/ a 16 kg (150 total). It was harder than I thought it would be but not pushing my limits. I could NOT have done it with a 20 kg. So how to progress? Do I stick w/ my 16 kg and add reps? Or, use my 20 kg and start from 4/4 or 3/3? Welcome anyone who wants to comment. FWIW, Mark was right on w/ the timing, almost down to the second for me. Thanks!

[@KameSennin2]

Thank you Mark, I've been looking for this. Can't wait for your app!

[@FabriceDarrigrand]

Just did 280 reps with a 10kg bell. We're gonna need a bigger bell.

[@jafet4809]

Thanks Mark now I need to see how I implement this to the heavy/light program. Any guidance will be great!

[@aaronmadeira2194]

Will be trying this next week! Thanks.

[@hughcards]

Dang, what a lovely dog! Great stuff.

[@CaptnHowdy.]

I would love to know why for the past weeks every video has one dislike.

[@ALF782]

I won't be pressing 10 or 12 reps a side anymore. I can get to 15 a side this way and damn it makes sense why!

[@brugaltheelder]

What's the time period for sticking with a particular number of reps? For Example: if I'm doing 2 clean and press days per week, am I stepping up the number of reps twice per week or once per week (or is it more about getting comfortable at a number of reps, then stepping up)? Cheers!

[@mikebizzleuk]

Choose your own adventure! Best advice I got from Mark. Essentially my friend, push yourself. If you can add 1 set each time (twice a week) then do it! I imagine this will be difficult and I would probably settle for an extra set each week and be happy with that but you do you. So long as you are progressing you are getting better. How you choose to do that is your choice 💪

[@lizarb2245]

Can't wait for the app!

[@gururajms]

Yours is the only channel I refer for how to use Kettlebell. Started with 8Kgs I bought for wife, within a month I am on 12 Kgs now. Buying 16 Kgs soon. I am doong 3 days a week with day break between either for rest or some yoga stretching. Do you recommend any simple workout for beginners. My routine is Squats, 2 arm swings, clean and press, Around the world. Thank you again. 🙏

[@MarkWildman]

look into the adjustable competition kettlebell from kettlebell kings. you will have years of stuff to do with that thing. best possible use of money

[@jtfaulkner1]

Great content as ever! Definitely count myself as a future subscriber for your app programmes. Just a question though? What the difference between doing this clean and press program and say doing an EMOM clean and press (alternate side every min) for 10 mins/ 20 mins? Which one would gain better results?

[@MarkWildman]

i like this version because it puts your legs and heart under different stress, time and load than an EMOM, which i use for snatch basic training.

[@giatonpeonta8071]

i got a question for the dead cleans, but i'll throw it here i live in an apartment with a wooden floor and putting down the KB kinda scares me. i tried the inside and outside dead cleans today, but instead of putting the KB down at the bottom of the movement, i continued as if doing a pendulum movement, with the difference that i concentrated most of the power in the position of 0 velocity for the KB, as if i were pulling it off from the ground is there a huge difference between what you showed and my version other than that putting the weight down definitely forces you to concentrate the power at the beginning of the second part of the movement? thanks again, looking forward to getting the app!

[@MarkWildman]

Yours is just fine. Keep up the good work

[@josealbertiangulo4634]

Just buy a rubber pad and use it as a place to set down the KB, I do that cause I have a tiled floor in my backyard and I train really early in the morning, so I don't want to damage the floor and wake up my kids. The're cheap, it shouldn't be to difficult to find in any hardware store. I use 2 to have enough space to do TGU as well.

[@kevinlilly619]

@@MarkWildman will the app be released before 2021?🙏

[@hangonsnoop]

A horse stall mat works well.

[@theredninja2817]

I was sitting here thinking oh my goodness does he live in the wilderness now but then I realize well yeah he’s the wild man so what are you expect👊🤪

[@tezzanewton]

Is the app out yet? I can’t find it in apple app store.

[@scottengh1175]

Bucky is a good helper

[@carlainscough6065]

Did this app ever come out? I've just signed up and downloaded the PDF etcetera, but was expecting a link to the app?

[@c4ffeineaddict]

I've been doing this program for a while and it's been great. On the 'light' day, doing 30 reps per set is some times brutal. Would you always recommend this method for C+P, or would you vary between this and what you did your in KB Snatch volume cycle video? Edit: just tested this myself. It can be done, and seemed easier to hit 200 reps more efficiently, but it felt like turning the C+P into a ballistic vs a grind.

[@edoethalesmo]

Is there a realease date for the app? Will it be available in Brazil?

[@MarkWildman]

i have another meeting with the app company today. its all up to them at this point. it should be available in brazil but i'll make sure to ask.

[@c4ffeineaddict]

Mark, this is awesome. Can you do something similar for squats? I always sucked at lifting and hit walls because I never knew how to program shit like this.

[@telmomoliveira]

Hi Mark, what do you think of doing sets of just 5 reps on each side then rest 1 min, for the 150 reps would be 15 sets, compared with your reversed ladder?

[@cianmulligan5696]

Just got to the "end" of the program with a 28kg bell. 75 per side (definitely not in 17 minutes like you said here though!). Absolutely brutal. Starting again next week with 32kg.

[@MarkWildman]

👍

[@tommytomi5311]

I love the content you put here for free, but you van be sure that i'll but your app when you release it. Keep going and I'm looking forward to getting next tips and valuable contents.

[@cro_magnum]

Watched this once for the math. Twice for the dog.

[@badmofo420]

I am currently doing Right of Passage press program but I don't bother with medium/light days. I am about to start 24kg 12345 ladders which is going to be tough. I like the idea of the reverse ladder, worth switching?

[@alessandrosilenzi]

I was bout to mention that this is the opposite of the Right of passage style. The protocol mandated here is to never park the bell down for the duration of the ladder. In ROP, each rung is `N Left C&P, N Right C&P, pull-ups/Rows - 30 seconds break` (please correct me if I misunderstood). This is the same in terms of total time under tension for the ladder, but you train in considerably longer bouts. I have no good suggestions on where to put the accessory training, If I interpret the Tetris of training correctly, you are supposed to do a block of your accessory exercise in a similar fashion separate.

[@badmofo420]

​@@alessandrosilenzi I am currently doing the ROP programme without putting the bell down between rungs so 1L C+P, 1R C+P, 2L C+P, 2R C+P etc. Not sure this is correct though, I don't own the book :-)

[@TheMegaMayne]

Always need more nerd math! Squats next??

[@MarkWildman]

Sure. Gotta fly to la. Then I’ll shoot that at Ganbatte fitness

[@TheMegaMayne]

@@MarkWildman killer man! Can’t thank you enough for all this content. Getting me through quarantine for sure. Incredibly grateful.

[@beatezeuner1817]

Looking so much forward to the app! But i think i have to rewatch it, because the cute doggy stole the show and distracted me :D

[@rsgreen30]

Again, this channel makes my life more better. Thanks, Mark! Cannot wait for the app. Will the app work with club and mace programming too?

[@MarkWildman]

It will be 2hand club and kettlebell in the beginning. Single arm club next. And some bodyweight

[@rsgreen30]

@@MarkWildman Thanks!

[@robertw2953]

Just to be clear, one does, for instance, 3/3, 2/2, 1/1, and *then* a 1-minute rest before repeating the cycle? But when transitioning from doing 3/3 to 2/2, there is no rest? Hope I'm clear.

[@MarkWildman]

Yes

[@robertw2953]

@@MarkWildman Thank you Sir!

[@leonburgman989]

On the programming guide videos mark recommends one heavy clean and press day and one light one. In this video he states that this is for our heavy kettlebell clean and press. What would we do for reps and sets on our light clean and press day? Any guidance here would me much appreciated. Great videos!

[@alcoryolmedo5417]

You could cut down the total amount of series donde (for example, 3x 3/2/1, whereas your heavy day would be 5x 3/2/1). Also, you could follow a parallel progression with a lighter weight (for example, on your heavy days you work with the 20kg, whereas on your light day you work with the 16kg bell). Hope this helps!

[@domajtic7661]

Hey Mark, love your channel what do you recommend in terms of intervals or sets for clubs? I'm starting with a 6kg club. Regards: Dom

[@lewisyaworski8962]

Hello Dom. I have been practicing Mark's Mace/clubs series of videos. He usually recommends that you practice 30 sec-1 minute and rest 30 sec- 1 minute to build up your endurance. I like to practice the halos/360's before kettlebell c + p or kettlebell swings. Try starting with 5 minutes total time( rest included) and build up to 12 minutes. You can then repeat by subtracting from your rest periods from 1 minute to 30 seconds, then to 15 seconds. I also use chalk on my grip to help prevent slipping and nasty calluses from developing.

[@domajtic7661]

@@lewisyaworski8962 Thanks for the info great help.

[@greggyaeger5809]

Content is on point. Love the channel. That jacket is nice as well. What brand?

[@MarkWildman]

I made it out of condor soft shell.

[@a.lame.username.]

Patten maker and Tailor on the side huh? The man has skills aplenty😎

[@deathless12345678]

Im am stoked for this app.

[@hiphopinfukuoka]

I love this video perhaps because a dog mostly! Awesome dog! I am VU! Also on your left hip, is that a gun or a knife? Where are you filming this video? Are they dangerous animals nearby? Peace and blessings to you from Fukuoka Japan!

[@MarkWildman]

mountain lions and bears up here. there was a mountain lion track 10 feet away from the spot i filmed on.

[@MangoTheRetriever]

By the way does this apply to outside/ inside clean and press?

[@mikebizzleuk]

Yes sir

[@MarkWildman]

yes sir. exactly the same

[@entityofgoodness7911]

Where do you reside? Arizona? I like the landscape

[@glummy909]

What's the number of sets we should be able to do before moving to the next step?

[@MarkWildman]

5

[@glummy909]

@@MarkWildman Thank you Mark! You are gem

[@Eric-hx6gc]

To clarify, you are saying to built to 5 sets 3/2/1 then 2 sets building to 5 of 4/3/2/1 then 2 sets of 5/4/3/2/1 building to 5 sets and so on..? Thanks for all this. Its great!

[@ToddCBrown]

As I understand this you are doing all four columns per workout out. Is that correct? Or are you staying with on column until you master it and feel you can do more?

[@dianaskene918]

Excellent video! Would you do a nerd math video for swings and squats etc?

[@robertw2953]

Very helpful math. Thank you!

[@timgerber5563]

Mark, what would you do once you hit failure and can’t strict press the weight anymore? Continue the cycle with push press or even jerk or would you do a step down and rebuild up?

[@logankeoughan]

Hey Mark, just wondering how you would factor heavy/light days into this math. So Heavy 5/5 start - Light 5/5 start. Then move up next week Or Heavy 5/5 start - Light 6/6 start. Next week Heavy 6/6 start - Light 7/7 start... Thanks !

[@m1k3j0n3s01]

Hey Mark thanks so much awesome content. Been really helping me out during lock down :-) Getting to the end of the 28kg cycle but failed at 5/4/3/2/1 x 4.... what would be the next steps? Is there a density cycle at 24kg for this or should I just start again at 2/1

[@joemurray8902]

Not sure I fully understand. Do you break in between each rung on the ladder? Like, you do your 5 on each side and break? Or is it 5,4,3,2,1 (each side) then break?

[@MarkWildman]

5 4 3 etc..... then break.

[@jacoblancia6927]

Mark! (sorry I’m asking a shit ton of questions it’s just your videos are glorious for learning.) Say I do c+p twice a week, should I be doing this reverse ladder while trying to have a heavy/light day or is this just if I only have one kettlebell to work with? I’m just trying to figure out how to schedule my days while implementing your concepts. Thanks!

[@MarkWildman]

Heavy light if you have multiple bells. Just move up the math if you are limited

[@jacoblancia6927]

Gotcha, I’m also still working on my clean+press form so I’m a little hesitant to jack the reps or weight up. Still building the skill.

[@michaelsenft3608]

Update: Brilliant protocol! Used 24kg bell for the 5/4//3/2/1 x 5 sets. Powered through feeling great, and spent minute break on ski erg. Assume this can be applied to a light/medium/heavy schedule, so I could use 36kg bell for 2/1 x 5 schedule, for example. Can’t wait for the app Mark - super thoughtful approach

[@omfgbbqsauce1177]

Would you advise this for single kettlebell squats too?

[@thebigredfish]

How do you program clean and press with heavy/light. Wont you end up doing different reps with the same weights in the same week?

[@philiptrubshaw3022]

More gold, thanks man

[@cameronmiller6240]

It’s simple and it works.

[@batardtrisomique]

Dummy question: do you let the kettlebell down and clean it after each press or only when you change hands?

[@zaharievwork7455]

when will the app come out ? I need that in my life ASAP

[@ScuderiaFormulaOne]

Following. MW, I can help if beta/app testers are needed for the app.