Nerd math training - core concepts of training that is designed to make you sexier

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[@andy3410]

Mark, PLEASE PLEASE PLEASE a LOT more of these core concept/philosophy videos?!?! Your thought process ( specifically the phrase “it’s always an engineering equation “ ) is what initially sucked me in. What I’ve found fascinating is how a lot of these core concepts in training can be applied to life in general. Thank you!

[@jasonc9423]

A great comment -- because it is EXACTLY what I was thinking. ;)

[@gustavf.6067]

Same here!

[@aclaylambisabirdman6324]

Forthing that sentiment 🙏🏼

[@DavyLaStrange]

The Man in Black nails it again! I'm 73 y.o. and actually get complements from my partner again! I started KB after watching Pavel, but did not understand the actual nuances of the moves until your videos. Your attention to detail, discipline and sense of humor has helped me keep the "reaper" at bay. Although sexy @73 is a bit of a stretch, feeling good about my body again is good medicine and being strong enough to avoid falls from balance issues can be a literal life saver.

[@JN-no4ot]

I've been training with KB for several months and using Mark's Nerd Math program design. I'm definitely seeing great results in my physique. I've lost body fat and gained a decent amount of muscle. My wife says that my shoulders and arms are obviously larger and I now have the "v-look" torso. She also says my butt is no longer flat and is now shapley, tight and athletic looking. I'm also receiving positive comments from family, friends and co-workers. So, I guess I'm becoming sexy 😉.

[@farwalker1825]

I'd add my vote for more of these types of videos. Program design for various outcomes is what got me interested in this channel, that and the fantastic tutorials.

[@antonomaseapophasis5142]

That awkward conversation when your Nerd Math parent says “let’s take a walk.”

[@MarkWildman]

😂

[@andy3410]

Also I predict the Mark Wildman “Sexy Maker” program will be your best seller😂😂😂

[@allenquach2683]

6 minute Sexy Maker Workout haha

[@PoppyJr11]

Can confirm, I’ve been just focusing on the basics of club, kettlebells, and hydrocore(during the summer). The training in the beginning will at least make you sexier than you were before just because you’re training. I’m still going through the basics at lower weights because of an elbow injury. Don’t rush anything, trust the process and the program, and the results will come naturally.

[@busyrand]

Bro, I've just nursed a chronic elbow injury for six months. I tried everything, but just recently recalled some advice from John "Mountain Dog" Meadows about always starting workouts with high rep tricep push downs and bicep curls. The pump lubricates the joints and brings blood to your joints and tissues. I ice massage daily, but the addition of high rep curls and kickbacks have been a game changer for my elbow health.

[@PoppyJr11]

@@busyrand I have to try that out, I’ve heard a lot of people say doing tricep pull downs cured theirs. Working out my rotator cuff helped a ton. If you haven’t watched Jeremy Ethier video on elbow pain, I highly recommend it.

[@Nico-Litschke]

Hi Marc, I agree. Since a couple of months, I focus on hip flexor weakness and left-right imbalance. I do a lot of basic movement patterns. The benefits are incredible. I can move better, faster, pain free. But you can't SEE it. Well, at the beginning. I build up towards more complex movement patters, i.e. more effective movement patterns. It is almost like a compound interest: At the beginning I achieved poor results, but the more compound the movement pattern, the more the benefit by exercise. Also, I can sprint much harder than 4 months ago. Thus, the sexiness training is more effective. Don't know if this is just a temporary effect.

[@MLeighland]

Mark, thank you for stressing the basics. 💚

[@kirkdacosta]

Brilliant. Please make more of these in keeping with your principles. Most people who talk about attractiveness get gimmicky about it. This channel has always been far more honest and pragmatic. Two absolutely CLASSIC videos on this channel are: •"How to get abs (even if you're old)" (spoiler alert: swing heavy stuff with one hand for long periods of time) And •"How to Achieve Your Fitness Hero Body" (spoiler alert: you can't and shouldn't; be your best self instead, do awesome things and you'll look like you can do awesome things) You can never make too many of those.

[@MarkWildman]

I only talk about stuff I think is valuable. I want to put out the info I wish I’d had as a poor kid growing up on a farm with no resources.

[@kirkdacosta]

@@MarkWildman I support that.

[@JeffreyMcMahon]

Such a true dichotomy: Alpha Male muscle-building through KB vs. enduring KB training. I tend to get burned out and feel run-down when I do "endurance" in KB, treadmill, or any exercise. My body feels more refreshed and grows more when I do "sexy training." Your analysis supports my experience.

[@antonomaseapophasis5142]

Another awesome video,. I have been following this channel for more than a year, and MW still comes up with useful informative surprises, in interesting settings.

[@antonomaseapophasis5142]

3:56 “burst of rest” I am stealing that starting now. I have been following, for years, a rigorous interval training program with bursts of rest varied with periods of rest.

[@busyrand]

Fantastic talk... I'm finally healed up enough to get back into Kettlebell workouts. I want the Sexy results. That's the whole purpose of working out.

[@MarkWildman]

I’ve got a whole list of sexy works. It’s like…. 5 on the production list Slam ball Bodyweight (which can be considered sexy training) Single arm club 56 move 2 hand club Then sexy kettlebell

[@neilkay-jones401]

@@MarkWildman Sexy KB, can't wait.

[@antonipoblocki]

Patience and trusting the program is key. No skipping steps to go to the "fun stuff". I'm doing Geoff Neupert "Strong!" programming for double C&P and the initial faze is 8 weeks long. The workouts aren't flashy, but I think that the effects will be.

[@gator7082]

So how did it go?

[@antonipoblocki]

@@gator7082 last year my workout notes were shit unfortunately, but from what I could recreate I flared up my golfers elbow due to using too heavy kb/ some errors in my technique, so I had to put the program aside.

[@heyitsmort7744]

Love to see the respect shown to ballerinas. What a brutal athletic pursuit

[@7kilgore7]

Well, would it work 2 days a week on sexy program and 2 days a week on endurance program? Wouldnt mind that

[@PatrickCatrick]

5:07 Would it not be beneficial to just use intensity cycle after going through some volume cycle with only basic 6 movements? I remember when you mentioned something along the line of "is 10 min of KB enough" and snatch program design that one of the idea we can use is intensity cycle, how to build up to 100 reps of snatch one side in 20 minutes then reduce by 1 minute with increased reps in each set. so to build a body building program for beginner, it will essentially be, as an example, 16 kg volume cycle from 10 sets of 5/5 EMOM that builds to 16 kg 20 sets of 5/5 EMOM, branch off to 18 kg 10 sets of 5/5 EMOM and other days will be reducing number of sets on 16kg to 10 sets of 10/10 etc. Isn't this the simplest form?

[@derekbarkham2314]

Very informative, more on this topic please.

[@chairpeople]

Very interested in more thoughts on field sport, sprint-oriented training and programming. My sport (ultimate frisbee) is basically 10-60 meter sprints interspersed with forehand and backhand disc throwing from front and side lunges, jumping, and high speed footwork, maybe 10-20 seconds on, 10-20 seconds off for between 2 and 10 minutes. Interested in your take on training at home for that kind of load. I’m a month into Nerdmath Swing and C&P and just starting level 2 of the Strong and Fit mill program. Loving it all so far. Thanks for your great and clear instruction. I’m learning a ton.

[@dsaraon]

Hey. Wondering how these programs worked out for you. I play soccer and am planning to start at the TOI program and then get into kettlebell programs.

[@chairpeople]

I liked them! I did them for a whole offseason and then didn't resume the programming. I think my main suggestion would be to really take the hard and light day split to heart-- play around and be more free and athletic and dynamic (and maybe a little sloppy!) on light days, and make the hard days actually hard and require excellent form. I think people who are healthy and athletic might enjoy or benefit from testing the waters on both ends a bit more often than the strict progression suggests. That's just my personal preference, though!

[@neilkay-jones401]

@MarkWildman - I am really interested in hearing your thoughts on Hypertrophy and what it takes to get the maximum gain in terms of reps and sets, time or even time under tension. I ask this as I would say it is the most widely abused advice on the internet and I love the way you deliver content for learning. Topic contents such as 1RM % / Short burst rep count, some say 10-12 reps, some say 15-25? What about compound movements with the KB, different types of fundamental movements specifically based on improving size and shape such as your video on how to get massive shoulders which is class by the way. I for one would love a full video on your thoughts on Hypertrophy and I am very interested in more in this series once I nail the basics and once my KBK's Adjustable bell turns up which is now shipping in Early March apparently. Also I would love to hear your views on recovery for size, I remember reading a Tim Ferris book which included Occam's Protocol which would be a great topic for your musings. I would love to see a couple more videos like the ones you started out with but more of an updated version - Especially loved the original 'Why you should listen to me' vid it would be great to hear why people now should really listen to you as you have done so much since then and come such a long way. Keep it up as I believe this is the most influential channel on KZbin if people really want to change their approach to getting mobile and functionally fit and hopefully soon for aesthetics too.

[@dsvenjohnson83]

Finely explained. Awesome 👌

[@jd7640]

Mark, could you do a deep dive on the 10 workouts per week program you mentioned? I’m run a ABCD (Push - Pull - Lower - CST) with kettlebells, clubs and a barbell + bumper plate set.

[@GrantGardner80]

Yes to more of these philosophy of training videos! My engineer brain relates.

[@MarkWildman]

Give me topics!!!!

[@GrantGardner80]

@@MarkWildman you got it! - Injury recovery approaches. Your comments on your personal program about deload after the hamstring ping were great, so a whole video or two or many on coaching considerations and approaches would be awesome maybe varied by injury type - tendon versus joint versus muscle. Overuse versus traumatic. Localized (cut or bruise) vs whole body (post car wreck or after a hard fall). - Youth training. If you've had experience doing any coaching of youth in GPP, is there anything different you'd do as compared with just a scaled deconditioned program. - Active or loaded stretches for increased flexibility. Been watching Kneesovertoes and saw some loaded hamstring drills. Curious on your thoughts on loaded stretches, and specifically something like a nicer version of a Jefferson curl us deconditioned folks could use. - Thoughts on when and where big box gym training should be introduced if at all; are there any specific benefits from machines for targeted areas that KBs and clubs don't address? - program designs for hiking and obstacle coursing; part of the adventuring I'd like to get back to. - any weirdly cool biochem stuff that you'd just want to nerd out about for a video would be fun.

[@GrantGardner80]

@@MarkWildman Also been watching a lot of the Struntmen Reacts videos from Corridor Crew. Training philosophy of stunts and movies. What Activity Specific Preparedness drills would stunt people focus on and is there benefit for regular people? Specifically thinking of things like fall training, learning how to take a hit, situational awareness (within the context of fight choreography or filming locations), etc.

[@Logan-ch2pj]

@@MarkWildman your opinion on Mace movements that complement your current programs out (swing/c&p/2H mill squat) with either a focus on active recovery/balancing out hips, shoulders, posture, orrr violence - maybe with ideas on how we incorporate stepping with mace movements, especially turning to see behind you. Your opinion on what to focus on depending on our goal would be awesome! (I'm thinking solo Mace versions of the staff drills you did with Amina)

[@Logan-ch2pj]

@@MarkWildman Using a treadmill during cold season to prepare for adventure training in the warm season.

[@yazan80]

Not gonna lie, the title made me more than curious.

[@jerryheath3887]

Per a Dan John article, I am trying to focus on mass and mobility as I get older. I am adding cardio also. I'm doing a two week cycle of 6 days a week. I'm using C&P program, Mill/Squat program, hand to hand sport swing for 20 minutes (30sec on/30 sec off) and vinyasa yoga. I do C&P/Swing, yoga, Mill/Squat, yoga, etc. alternating weight days and yoga days 6 days a week. So week 1 = KB 2 days, club 1 day; week 2 = club 2 days, KB 1 day. Yoga 3 days a week every week. Is this good programming for mass, mobility and cardio?

[@MarkWildman]

It’s a great program overall. Do you have a walking or adventure component?

[@jerryheath3887]

@@MarkWildman I don't but my wife would love for me to add that for us to do together. Thank you for the feedback.

[@jerryheath3887]

@@MarkWildman(follow up) just discovered rucking this week. Awesome way to go for a "walk". I can work towards full ruck hikes in the mountains when spring gets here.

[@jayroutson7271]

Interesting concepts. Thank you. I would love to hear your thoughts on training concepts across the age spectrum…how program design changes from adolescent to adult to 40s to 50s and upwards.

[@sjustus7]

I'd like to hear more about it. it's not the most important consideration in program,m design, but it does matter.

[@shantanusapru]

I like to think of this in terms of energy systems. People/Athletes who tend to train & engage in mostly/mainly the ATP & glycolytic energy systems are, generally, more "built"/look sexier than the ones who tend to train & engage mostly/mainly the oxidative system...Of course, one can train to engage both to a great degree (with good programming & in due course of time), and perhaps that should be the goal of a generalist, average human being who is not involved in specific sports, or in competitive events...Strongman & triathlon come to the mind as ready examples...although they are both competitive...But I guess you can make anything competitive as CrossFit, Mas wrestling & arm wrestling shows...😄

[@BenSemisch]

I am intrigued by this 5 method, 10 workout per week idea. How would you program that? I've watched the ABC/D Nerd Math Video (and most of the rest) but that was ABC repeated with D falling where it may. If I'm already doing ABC/D (ABC -Club, KettleBell, Mace) and D being Hockey 1-3 times a week, how would I mix and match? I've seen you list Mace as an everyday thing, but I could also see Mobility being an everyday thing. So, if I understand this correct. I would do Monday through Saturday. Club, Mace, KB, Club, Mace KB. Then I'd add Mobility (beyond normal warm-up/cool down) 2-3x a week and finally hockey falling where it may. Does that sound like a solid plan assuming I am recovering from the work load?

[@drunknnirish]

I think if someone just pushed the swing and c&p up in weight they would get "sexy" because in the end sexy is two things its lats and glutes. I cant personally think of anything that can be done with a kettlebell that works those two groups of muscles more other than a monster lift with clean/squat/press or jerk (kettlebell version of the Olympic clean and press/jerk). Also I would add although not a kettlebell movement heavy barbell deadlifts (if someone has access to them) do wonders at growing the "sexy" muscles because lifting heavy things is kind of important.

[@MarkWildman]

Correct. Pushing up weight is the easiest way to get sexy

[@kelleewarren1996]

More, please!

[@delis4256]

If you had a program that could make me look like Hercules I would buy it :). ps I would love more videos on monster lifts.

[@MarkWildman]

I’ll write that.

[@nlucas234912]

I’d like more videos on sexy programming. Would love to understand better

[@PatrickCatrick]

This is unusual. Where are your dogs or blackboard?

[@MarkWildman]

I’m walking the dogs during this video… the white board is frozen 🤷🏻‍♂️

[@greggsy4564]

I'm much happier now working on long term vs sexy.... I like me, I stopped caring if other people approved of the methods I do things. I might add in some high weight low reps, but not until I'm at a level in my program where I know my foundation is more.... disciplined?

[@nblacud]

A J Rogan video with Firas Z they discuss the “farmers strength”. I guess it’s a similar concept? Currently I am working towards adding volume since I am quite comfortable with my current weight, for instance 15 sets of swing EMOM going to 20. Afterwards adding some density. Then moving higher in weight, from what I understand this would give me a better body in the long term.

[@bogiOH]

Am i the only one who wants to see marc do a vlog, q&a & behind the scenes…

[@MarkWildman]

Just give me ideas

[@GrantGardner80]

@@MarkWildman Honestly, some adventuring story time could be cool - fun places you've been as cool things you've done. If there's somehow a training component to it, fine, but not necessarily needed. 😁 - You've mentioned dirt biking and horses as being part of your life, as well as circus arts/aerial. Is there any sport or activity you've wanted to try but haven't had time or opportunity?

[@danielpagonevoice]

Hello Mark thank you for this knowledge. If you are looking for things that we would really like monster lift series would be outstanding

[@chrislau8332]

Mw thank you for the vid. Do you also do Wim hof method? In An earlier vid you said that IT was 4 degrees which probably is Fahrenheit which is minus 15-16 in Celsius so you can handle cold well.

[@MarkWildman]

I did. My buddy had a dope setup at his gym with a coffin freezer covered in wood with an extra few inches of spray foam insulation between the freezer and the wood. He had it filled with purified water and it was on a timer so it stayed at 32/33 F. But he lost his gym in covid like I did. I haven’t been doing it recently. The stock tank out back freezes up too much to get in it. It’s just a block of ice currently.

[@chrislau8332]

@@MarkWildman cool. Im working down from shower with hot water to cold which isnt easy for me. No Bath OR so unfortunaly. Wim also goes with people to poland they climb a mountain in swimmers in the winter.. If you havent done that IT sounds like your thing.

[@superdragonsunshine]

How might one design a program to do all 6 of the 6 fundamental kettlebell movements?

[@calebcomstock6697]

Lol at reconciling the title of this video with the fact that Mark is literally the only social media fitness person with the confidence to always keep his shirt on (and maybe always has on long pants too?).

[@MarkWildman]

I had shorts on in like… 1 video

[@kirkdacosta]

😅😅😅

[@andy3410]

Mark have you ever considered doin a live chat type video like Mark Bell does? You’ll always have some smart asses in there but I feel like the overall douchiness would be pretty low. Other than down vote guy it seems like you’ve got a pretty good following in the comments… Also I would love to see you on Mark Bells Power Project. They’ve got a very open mind to different styles of training and Nsima does a lot of BJJ…

[@funguy1453]

Yes more please

[@Len_Dog17]

One of my biggest issues is I am too God damn sexy. Every time I swing my bell there's women flocking towards me which then becomes a health and safety risk. Any advice on how to address this please Mark?

[@MarkWildman]

Set up barriers obviously. Trip lines will slow them down

[@kirkdacosta]

Lol

[@saulmelman]

Gauntlet thrown --- tetris of training for "sexiness" wanted !

[@jacquelinefalls9856]

Interesting topic

[@briandell5201]

Any slamball program update? Also greetings from Hicksville OH haha

[@MarkWildman]

Most of the video is done. It’s pdf work now

[@caro.caro.9578]

Training to make you sexy...hmmmm. I'm feeling good.😂😂😂

[@michaelsenft3608]

Coach - how’s the two handed club mill instructional video coming?

[@MarkWildman]

It’s on the slate for tomorrow

[@michaelsenft3608]

Thank you Boss. You are a life changer you know. Look at all the positive comments you get. Great stuff. No douche content. Technical, thoughtful, sincere, no bullshit and entertaining all at once.

[@MrSilvervw]

Great content 👌 👏 👍 😌

[@sambsialia]

What about the great Gama and high volume training? I personally think that bigger glutes and posterior chain makes men more sexy because it promotes higher t and strength relative to moving. I would go so far to say even Sumo training is sexy maker in spite of the obesity. Also, women with a strong posterior chain say like England’s cycling champ Victoria Pendleton or USA weightlifter Mattie Rogers are visually more attractive than twigs like VS models etc.

[@cameronmiller6240]

I think it’s ultimately quite subjective (although I like a big booty myself)

[@MarkWildman]

Strong posterior chain has aaaaalways been attractive.

[@BromXBones]

Bring on the 'sexy as fuck' program training videos. My fat body is ready.

[@brunosoaresrodrigues8957]

That comes very much in hand as I'll deploy soon and won't have any type type of fitness equipment aboard and am more than anxious about what I'll do to stay lethal (and sexy, because this is actually why I started to lift). To my initial surprise, there's not much, if any, serious material regarding building muscles, with an aesthetic focus, with kettlebell. The consensus seems to be that kettlebell makes you fitter, but muscles are more like a byproduct. Can anyone refer me something on those lines, someone that could have good ideas of programs for someone that wants/need to blend KB and calisthenics in very limited spaces?

[@mackweber5806]

Buy one of Mark's KB programs. There's also, Chandler Marchman, STKB, Lebe Stark for just KB stuff. LevishardtokillARSL, and Ironwolf are great for GPP.

[@brunosoaresrodrigues8957]

@@mackweber5806 I'll definitely check these! Much appreciated, brother!

[@MarkWildman]

What branch? I’ll look up whatever your fitness requirements are. Are you guys still doing the 3 drags and 3 carriers or did too many people go down with spine injuries.

[@MarkWildman]

Could you take a kb? Or club? Or a sandbag? Omg… there is so much dope sandbag stuff. Fuck… now I gotta find an old truck with an open bed. There’s a whole series of ideas I’ve never even talked about

[@brunosoaresrodrigues8957]

@@MarkWildman Navy. Push-ups and sit-ups won't be a problem because those can be done everywhere. I heard that the running is overlooked because it can't be done in most cases. For pull-ups I'm looking for a portable Pull-up bar that you can assemble, train and disassemble, so I believe that is covered too. I'm not allowed to have KBs, nor any heavy stuff, because ships are not that stable and something heavy like a KB can become a serious problem during a storm if not perfectly tied/locked, BUT I'll be smuggling ONE 16Kg for now and see how that goes. I'll also take some paralletes and a jump rope, maybe a weighted one. I don't think I'll have enough space to swing a mace, though.

[@PatrickCatrick]

8:40 it is unique in a sense that it's not specifically required in day to day life of common people. But humans, they are vain. At least, I do want to look sexy.

[@abimpope1]

The science of sexy 😂😂😂

[@cameronmiller6240]

I’m sexy enough thank you.

[@brunosoaresrodrigues8957]

And please, do write programs focused on sexiness. 😂

[@mikelasnier1121]

I am living proof that your hypothesis is correct! LOL

[@crayzmarc]

"I'm too sexy! For my car..."

[@philipsimmonds1103]

Symmetry..

[@khunngunn]

Power is the new sexy 😄

[@hiphopinfukuoka]

Mastering the BASICS first…Young people don’t have this mentality yet. They want to do all the “cool moves”, post videos of their doing the move on social media to get likes. Overall, they are not that strong, so they can’t win in for example a calisthenics competition.

[@TheRealDyscyples]

I clicked for the math, not for the workout

[@samullen]

You looked like you were limping while you walked. Everything cool?

[@MarkWildman]

Road is covered in ice