Program Design 8 - Basic Warmup

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[@gustavf.6067]

This is the most valuable KZbin channel ever.

[@nicklovesdata9546]

If you want to study kettlebell training the right way, yes. Mark Wildman MVP

[@VFRCapBob]

58 and learning to train right with you and one other channel. Thanks for what you do. Did all the weight loss and basic physical therapy and yoga. Weights and mobility have started rejuvenate me. No other way to describe it.

[@shang-teyang7293]

After more than three years, I finally stretched my knowledge to ten categories. 5. quadrupedal movements (lizard is my favorite now) 6. Stability (around the world and single-leg single-arm club) 7. Wrist 8. Scapula 9. Ankle (calf raise/ toe raise) 10. Knee (sled fwd/bwd). Movement wise, I added back bridge to the spine and horse stance to the hip. 
 I do 20min warm up 3-4 times a week to correct issues from a desk job and 20+ years of riding bikes as my only sport.

[@MarkWildman]

Excellent

[@gdlp709]

Been waiting for this, thanks for teaching me how to exercise correctly!

[@Hell_Inc]

I’ve been waiting for this forever! Thank you, Mark!

[@cucciafr68]

It's fun to watch new people try to learn ukemi for the first time. This vid is great for the idea to keep the warmup to a specific time. Gyms are allowed to open here in MI on Wednesday (9-9-20) and we are talking about how we are going to open our bjj/judo school. It will have a format of multiple, smaller classes which are only an hour long, so time is critical.

[@zackthomas7244]

This is great. Already implemented your neck / shoulder warm up but this breakdown is going to help a ton.

[@tiendaweii]

Many thanks, Mark! I really appreciate the focus on *how* to think about things rather than just *what* specificially might be good to do. There exists such mind-boggling variation among people's lives, histories, and goals that a simple 'just do precisely this and only this' approach is rarely sufficient. Personally, I've been recovering from an ankle injury for the past few weeks, and I really appreciate your advice on significantly lengthening warm-up time. I never really considered a 20-minute mobility warm-up. Never heard it suggested before. I'll also be perusing your channel for more advice regarding a lenghtened cool-down period post-workout. That's something I've definitely neglected over the years. Thanks again for all the thoughtful, incisive content!

[@roisinbo]

Thank you for articulating this - I love the way you think!

[@guidoschetters2646]

TLDR; Thanks! Your videos are really helping me. I got some questions. - What about exercises to get the blood flowing like jumprope for time? - How to incorporate mobility drills from like "The Most Important Mobility Drills To Do Before You Workout" in this format? Only do one or two of the ±11 exercises? That feels "incomplete"? - Any additonal KB shield/gamma cast drills next to halos/standing pull over? - Video about spinal mobility would also be greatly appreciated! - What would be a good cool down strech routine to finish a workout? ---- Big thanks for posting this! Exactly what I've been looking for the last couple of weeks. At this moment I do the following warmpup; - 2 min jumprope - Neck + shoulder mobility from kzbin.info/www/bejne/hZa9qKSbbMeZd5o) - Hip/core mobility; hip flexor circles/quadaped diagonals/glute bridges/Bird dog - KB Around the world or Figure 8 - KB (alternating) halos or standing pull over Right now I'm not happy with the hip/core mobility exercises. Also the overall length of warmup is getting longer. Therefore I really like this 8 min format! For this warmup: Shield/gamma cast I do not own a club/mace, so looking at KB moves which might fit - KB halos (from kzbin.info/www/bejne/hnu3epmqd8x6jM0) - KB standing pull over (from kzbin.info/www/bejne/j6O4f6iPnt6cbsk) - Any recommendations? Shoulder/Neck (from kzbin.info/www/bejne/hZa9qKSbbMeZd5o) - Shoulder: 6 sides of the box rotation - Shoulder: Top bottom figure 8 - Neck: Side to side - Neck: Flash dance one - Neck: Up & down - Neck: Front to back - Neck: Janet Jackson - Neck: Front half circles Spine/Roll I have experience with judo rolls as a kid, never thought the rolls to be of any real function except fun. Would really appreciate a video specific to spine mobility/rolls! - Spinal rock - Spinal rock shinbox - Kneeling shoulder roll - Kneeling opposite side shoulder roll - Rolling crucifix (from: kzbin.info/www/bejne/bZW3ZX5-qbKAY6M) ? - Table twists (from kzbin.info/www/bejne/bZW3ZX5-qbKAY6M) this seems as a complex move, also incorporating hips? - Cat cow ? Hip/Shinbox I definitely need to improve here! Can't do the windshield wiper without my other leg also going to the ground. - Windshieldwiper - Shinbox - Shinbox elbow - Shinbox arm thread - 4 count No hip flexor specific things? I see the rest of the world going crazy about hip flexor stretches etc.. ---- For cool down I do the following set (most from kzbin.info/www/bejne/mWaodHSXdryonNk) - Cat cow - side top shoulder to floor - Downward dog to hip flexor - Downward dog to pigeon - Downward dog to upward dog - Childpose - "Lat point to top and strecht sideways" Not super happy with this routine, any help would be really appreciated! Again would be great if this can be short, it just increases the chance of actually doing them post workout.

[@davidjordonmiller9686]

Dang man. Thanks for taking the time to write that out. As far as help with cool down stretches, three that are good are progressions of: bridges, L-sit or N-sit, and the pretzel twist thing where you’re seated with your arms clasping, one behind your back and one through your leg.

[@murrayowen-turner9555]

Thx Mark. Enjoying the program design series.

[@EnjoyedSkillet]

It's about time Mark. Thanks. Cheers from NYC

[@villaindepot]

Changing up your warmup routine with new variant moves may prevent you from becoming sick of the same grind. When you get bored, you start skipping warmup. Thats what happened with me recently, doing the same Tsatsouline Simple and Sinister warmup every day. So Mark providing a template with 4 types of warmups could help with that. Thanks!

[@pauljones5933]

After watching this half a dozen times or more I'm getting it...brilliant

[@ben-arte8936]

More programming stuff please! A lot of great insight

[@CharitonIosifides]

You read minds! No other explanation! I was ready to comment and ask for this exact video today. Thank you. Now lets do some video hunting as instructed... :)

[@margaretfarquhar9567]

Your video on exercises neck have helped me a great deal Thank you very very much..Granny M x

[@ClaarTube]

Mark is it possible you have forgotten to upload the shin box video(s)? I believe I’ve watched all of your videos and don’t remember (and cant find) anything with shin box in it. Love your videos and very thankful for your work. I’ve been very eager for the warmups since Tetris began...

[@MarkWildman]

i definitely made it. let me look for it,

[@VladiDusil]

@@MarkWildman Ditto, can not find it in your archive!

[@TheDawch]

Yeah I've been following you for a while Mark, can't remember seeing the shin box stuff

[@ExiledMasshole]

@@MarkWildman is that the 4 Count Squat Mobility Drill video?

[@MarkWildman]

@@ExiledMasshole that's one of them. im looking through the hard drive for the rest of them.

[@CharitonIosifides]

Oh my! Just tried it. Issues discovered immediately in right shoulder during shoulder mobility (the ideal warmup circles in all directions thing). Pins and needles, clips and pops. It is funny how it was not obvious under load. So I booked a session with my physical therapist.

[@MarkWildman]

Good. Little injuries. Turn into big injuries

[@JL-zk7yc]

Mark Wildman thanks for the great video, any cooldown video in the near future?

[@grantedfornow]

I’ll try this format tomorrow: inside mace 360 left, deck squat w/o load, lateral glide, 1 min squat to shinbox, 2 round inside mace 360 right, deck squat, front-back glide, squat 2 shinbox.

[@takeaseat6969]

Great stuff. Best workout channel I've found since the 'rona started.

[@exploreTheWilds]

Mark, thank you for this programming series! I am finding it very helpful. In an earlier video you mentioned adding sport to the tetris, can you expound on that topic? Thanks!

[@namastefromjay]

So grateful for this✨👑

[@agustingalvan]

Bad ass video. I love this kind of content.

[@beachhum]

I’m loving this series!! Are there two videos incorrectly classified as private? I don’t see the cool down piece. I hope not 🤞.

[@EA-bv5zm]

Morning Mark, well in Australia anyway. With the time control, what sort of volume would you aim for with clubs or mace when the focus is on Time Under Tension rather than reps? Just mindful of total training time when adding Kettlebells after mace / clubs. I know you are busy, so any reply is appreciated. Love your channel and content.

[@veganmatters6963]

Perfect!

[@urdadshusband781]

I've been doing marks squat/mil program with a lightish club as a warmup. Works perfectly I do the level 3 exercises for it. No break, so it's 10 min

[@MarkWildman]

that will work

[@jayren02]

This video was so helpful for me! I did have one question, as I don't own any clubs, just kettlebells. Is the kettlebell Halo functionally the same as the shield cast for the purposes of warming up?

[@MarkWildman]

Yes

[@nandobreiter4075]

Ok, as someone who has never been to a gym, a box, a martial arts school or has had a trainer 'cept you, trying to figure out what you mean for the spine / roll category. Google is showing options. Rolling on the floor knees tucked is one. Standing and rolling the head down first and following the head down, vertebra by vertebra, is another. I've found shin box videos on youtube, but don't have any idea what another hip warmup might look like. I'm asking because I probably need to focus more on warmups at my age.

[@MarkWildman]

Hmm... apparently I need to make a spinal rock instructional video

[@Sam-vk8xd]

Look up martial art rolls, pilate ‘rolling’ exercises and you can even do some deck squats and so on. Lots of variations, just make sure you start with ones you can do comfortably. The warm up should not kill you, it should warm you up. Over time as your skill improves you’d switch it to something a little more demanding. Shin boxes are great, other ‘hip’ warmups would be bridges or hip thrusts on the floor, hip hinges (no weight), lots of variations. Don’t become too focused on specific exercises. Mark here is giving you a template, you look up exercises that seem good to you from the types he’s mentioned. Try them out, if you like them, if they work, keep them. If they don’t throw them out and keep looking. Programming requires this, you’re always going to be thinking up something, and then when you try it it may not work fully so you’ll have to modify it, either changing the exercise or the sets or the reps or the time. That’s how programming works, and eventually you get better and better at it.

[@EA-bv5zm]

You could also look at some judo instructionals with the basics of rolling. As far as hip mobility try looking up 'fire hydrants', static squats and any movement flow videos.

[@huggermuggerish]

Here's a spinal rock (around 2 min) in Mark's Best Core Exercises video: kzbin.info/www/bejne/d6SVnop7m9eBZ68

[@contactkashif]

Mark - what about smaller joints such as wrist and ankles? Do you recommend they be warmed up separately or are they covered as part of the exercises you mentioned (I can't tell).

[@CraigMassey_nz]

Yay!

[@Knightofspirit]

Is it just me, or the color temperature of this video is changing all the time from blue to yellow :O

[@samucabral]

Awesome content as always. Just a side note here... Don't set your camera White Balance on "Auto".

[@brockbrown4423]

This video was great but where to kettlebell "all around the worlds", and their variations, fit into this? I could see them being under hip, or shoulder, or in a class of their own? Thank you man.

[@josephkauslick5034]

Would love a Spine/Roll video!

[@ExiledMasshole]

Can you use "skill work" as a warm-up? Or is that best left on its own? I currently use halos/360s, around the worlds, and lower belt Taekwondo forms as a warm-up. Fits in to the 10 minutes and leaves everything warm. Just don't want to miss something.

[@MarkWildman]

that's great. you're using forms as they are intended. i love forms and use to do my kung fu forms everyday. im just not referencing that because forms that a long time to learn and this warmup format is generic so it can be used by people with less training

[@ExiledMasshole]

@@MarkWildman Awesome! Forms are my favorite part of class, and I enjoy practicing them on my own. At our school, we have both traditional forms and "Sparring Forms" which are far more kick-heavy and generally faster-paced. Fun way to both practice and get warmed up.

[@slovell920]

This is good

[@musicrobusto]

Fan"freaking"tastic!!

[@tasteoflife3580]

If you could demo all these please. I am a beginner and have no clue.

[@bruceallen3858]

Out in the garage working my Tetris & getting ready for mace 3 and 4 ... doing double OH presses, squeezing those glutes and trying to raise them kneecaps. I don’t know how to raise a friggin Kneecap, but it’s a good diversion from what’s going on upstairs. And obtw where is Golf #2?

[@MarkWildman]

Golf 2 is coming. It still has to be edited. Apologies

[@bruceallen3858]

Mark Wildman Good to hear: ready for an off season training like no other.

[@utubepunk]

Why did I read your comment like Eminem spitting bars? 😄

[@dylanmahanets6603]

Hey Mark do u incorperate 5-10 miutes treadmill ect and then go into the exercises or do u just go straight into the 8 mins?

[@MarkWildman]

i rarely if ever have access to a treadmill. you can incorporate it if you have access to it.

[@simonthomson1631]

Have I missed something? I've no idea what shield/gama is? Never heard this term before.

[@MarkWildman]

yes. halo shield cast gama cast 360 are all in the same family of movements

[@Eline_Meijer]

Mark's scientific names for exercise: "Super Ninja"

[@PatrickMcLeanE]

Getups and get downs? For my money you can't do enough transitioning from the floor to standing. Come right out of shinbox to standing? Also, time control has been really great for me. It's like a fight. The timer comes around again and you go. No wasted energy in anticipation and/or dread.

[@alamandrax]

I’ve only started working out with kettlebells for the last month and a half. For warmup I do 5 supersets of kettlebell figure 8s leading into alternating halos. Should I be adding more variation into this?

[@nandobreiter4075]

I've been doing something similar ...

[@raymondharris1189]

Where’s the cooldown version of this video?

[@KarateRustamRoshchin]

💥🎯

[@joseph.r1122]

Do you have a video of a basic warmup for beginners?

[@MarkWildman]

There is a playlist on the topic

[@joseph.r1122]

@@MarkWildman Thank you, sir!

[@sibinpthomas]

Has anyone created the (exhaustive) list of all variants of the 4 categories of warmups?

[@MarkWildman]

looks like you're elected

[@mikeeeeee555]

It would have been good to perform these warm ups as you describe them to ensure this demonstration is more “complete”

[@JRL6211]

And I don’t know ANY of the exercises mentioned 😂

[@taimoorjamal]

Can someone pls post links to all the warm ups he's describing.

[@utubepunk]

If you check his KZbin homepage, he should have a playlist of all of them now.

[@kirkdacosta]

trying to find the equivalent cooldown video... is there one?

[@MarkWildman]

I’ll make one

[@peacal247]

@@MarkWildman where's the cooldown video?

[@MarkWildman]

@@peacal247 there's a whole series. its in the post training cooldown playlist

[@alessandrosilenzi]

am I drunk or is there a repeated hue/colour shift in this video?

[@TheDawch]

It's not just you, but I thought it was just me

[@utubepunk]

Yes and yes.

[@mattbryant6187]

What do you think about having 5 days off from heavy training once every 8 to 12 weeks? www.menshealth.com/uk/building-muscle/a756171/why-you-need-to-spend-a-week-away-from-the-gym/

[@shaungregory1827]

She's short and skinny - but she's strong