pullups combined with kettlebell training - a tetris of training program design idea

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[@Benutzername260]

This is wild, man...

[@ec1101]

Amazing content, as always. I've learned so much since I've started following you. Thank you.

[@soumitrapandit3444]

Thank you Mark, this is fantastic content! Have purchased your KB swing program and loving it so far!

[@mchertudi]

Super helpful, Mark, as usual. Something I've been thinking about for a while. Thank you for breaking this down for us!

[@laaronml]

Thanks for all the amazing content Mark!!

[@MarkWildman]

Thank you for watching

[@crayzmarc]

Sooo gooood !!! Thanks Mark!

[@kettlebellken]

Excellent "Order of Operation" breakdown ... I've followed this training philosophy for years and you are spot on! The warmup is so essential and aids fitness longevity

[@shantanusapru]

Thanks a lot for this, Mark! I think I'd requested this some time back... Great video! Very useful! This is pretty similar to what I was already doing (Pull ups & Swings or KB rows & KB DLs; or Pull ups & KB Front Squats), and it's nice to know I wasn't totally off the mark...(pun unintended!)

[@matheusfrota95]

Thanks for your content , Sir.

[@mattnelson8325]

Thanks Mark

[@erdenetello]

30 minutes of pull ups is pure 💀

[@mzncjdkslakpd]

Terrific stuff. I do a lot of what Mark says but I can now plan so much more thoughtfully and confidently with the insights he offers

[@dougmoore5252]

Thanks for this, Mark, I do overhand pull ups in addition to my kettlebells workout. Use two handed.

[@prinzeugen4734]

Hello Mark, I love these videos where you do nerd math and workout design. Coming from a bodybuilding background I’m getting an education! My joints and back are happier now because of your great content and I have finally quit the big box gym for good and have no regrets. Thank you very much for your videos and keep doing what you do.

[@MarkWildman]

thank you for watching

[@MarkWildman]

If a bodybuilder learns this stuff, they get a crazy development, the sticking point is the joints. Bodybuilders muscles are so much stronger than the rotation aspect of their joints. But if I’m they get over that bump in training, they become monsters.

[@prinzeugen4734]

@@MarkWildman With you in my corner I will become a monster and that is a promise! -)

[@leonardoandrade471]

Yay! I'm someone who asked for a calisthenics + kettlebell video, so this is great! A thought I have is making the first three blocks go pull up > rack chins > inverted rows. All doable with rings. would probably throw facepulls in the last block, too, because I feel like they're good for my shoulder health due to balancing all the shoulder heavy pushups.

[@MarkWildman]

Good thoughts. Love it

[@MarkWildman]

I could have benefited from face pills when I was doing circus rope all the time for sure

[@nicklovesdata9546]

I love this video because I requested it! 😁😁😁

[@Gus-mh3tc]

Hi Mark , I’m new too kettle belling - I started about a month ago and I adopted the TGU kettle bell swing ( done 1 st and 4 th day of the week ) while on the second and 5 th day of the week I perform squats and the clean and press - and I take the weekend off along with the third day of any given week - just as your first nerd math for kettle bell beginning program advises - My question being on what day would you recommend pull-ups if I’m doing the above workout regimen ? Pull-ups are no stranger to me as I used to do lots of pull-ups and pushups and ring work -

[@LIC.GAMGUT]

great video .thanks alot. greetings from argentina

[@MarkWildman]

Greetings. Thank you for watching

[@_orangutan]

There's always a video. Recently started practicing my dips with some equalizers and I've been looking for a way to integrate this into my Kettlebell workout. I use steel clubs as a warm-up and recently purchased some bands to help build my muscles for calisthenics. I'm sure I can modify this to dip bars.

[@ossian1977]

Good stuff as always. Talking about efficiency, what's your take on myo-reps? I find them a fantastic idea if you are absolutely stumped for time, can't even switch weights or add/remove plates, don't know what to do etc....

[@andy3410]

I second this question. I think they’d be super legit as long as you stay slightly further away from failure than doing “traditional “ gym exercises like a bicep curl…

[@MarkWildman]

It’s a fantastic idea for a lot of bodybuilding moves that have a low danger factor. I don’t know how you pull it off with swinging weight. Getting near failure with swinging weight is very dangerous. When you fail the weight flies away. It’s very hard to predict. But a fantastic idea for a one plane of motion exercise. I’ve seen people use this idea on hammer strength machines or cable machines to great effect.

[@EnemyOfEldar]

Great stuff as always thank you coach. I absolutely max out at 2 pull ups so I would need to grease the groove until I can do I dunno something like 40 in a day in sets of 2. I worked up to that 2 from zero pull ups though with your advice and that of the Bioneer, Hybrid Calisthenics and Strength Side. The negative pull up was the secret for me. Once I could lower myself for 30 sec the pull came the next day. Push up is sexy training but it's a great exercise. For push, though, I do those ground movement training videos from Movement || Life. Crawling around on the floor for 30 mins will give you a jacked chest and it has this added bonus that it is actually fun. At the moment my training consists of a lot of isometric holds (horse stance, bow stance, handstand, squat hold, pull up hold etc) because I'm really enjoying them and feeling the benefit. Do only grease the groove with KB averaging about 15 squats and cleans a day with the 24 KB and when I can get "a proper workout" where I sweat through my shirt I swing the 8 or 10 kg club until I cannot anymore which happens after about 200+ reps now. I journey to strength has been great and started right here on this channel at the start of the pandemic. Godbless y'all.

[@MarkWildman]

That’s a great program. I use to cat crawl down a massive flight of steps at barnsdale park in la for 20 to 30 min, my chest was huge.

[@andy3410]

@@MarkWildman I’m surprised you haven’t done a vid on these yet. Both facing down the steps up and down the flight for upper chest and facing up the steps up and down the flight for lower chest. Feels way better than a bench and let’s my shoulder blades move freely…

[@rampageashton]

Hey Mark Ive been adding some EMOM training with my KB training For example. DBL KB 5x Clean 5x Squat 5 x Press E2MOM for 20plus mins. great full body trying to add a round every time I train then I block in a cardio/metabolc stuff. I use the assault bike and either KB swings or Burpees with light dumbbells so either 21/15/9 for time or another EMOM block 10-15 calories on the bike then 10 swings for 20 mins. these blocks make it easier for me to focus, I complete the block then rest a little, regain my breath 3-5 mins then hit the next block. I m really enjoying this style. ive had to drop my weights a bit but my joints are thanking me ( I'M 48) and I seem to be getting leaner without really trying.

[@MarkWildman]

excellent work.

[@ryanharvey6076]

Enjoying these KB + X videos. I’d like to hear about how and where to incorporate cardio (specifically rowing or ski erg for me, but any style, really, be it running, cycling, swimming etc.) into an existing ABC(D) Tetris program. My Whipr portable erg set up finally arrived (it’s pretty cool - worth the Kickstarter + COVID supply chain wait), so I’ve now got access to erg units with rowing, ski, kayak, SUP, and swim modalities. My Tetris is A: 2 hand club program L/H, B: KB swings and KB c&p L/H, C: 1 hand club and TGU L/H, D: BJJ - just getting back into it after a 2 year COVID hiatus. Because I’ve now got the equipment, I would like to add in erg machine cardio. Where and how much? I like the groove I’ve gotten into with the ABC, 35-70 min per day, six days a week - M-Sa. I started during COVID with the intention of trying to stay in reasonable shape to be able to go back to BJJ (I’m in my late 40s with a desk job, and doing nothing means I get fat and stiff really fast) and now that I’m able to go back to BJJ (two 90 min classes, one 120 min open mat per week - MWSa) I’m trying to figure out how to best make use of my time. I used to rely on just BJJ as my weekly exercise, but that was taking a toll on my body, especially as I got older, and I ended up training pretty sporadically. The joint integrity and prehab benefits of the kettlebell and club work are fantastic, and I don’t really want to drop any of the ABC, but I have a long history of trying to add too much all at once and then dropping everything. Slowly building out the Tetris, starting with low weight and long, slow progressions has been great for me, and I’m getting used to the idea that if I do miss a day or two, I don’t have to abandon the whole program. I also love how it leaves enough in the tank for BJJ. Nothing worse than showing up for class after a traditional ‘leg day’ to find out you’re going to be drilling wrestling shots for an hour, and have nothing left. Old guys have to train smarter. I appreciate your channel and everything I’ve learned!

[@MarkWildman]

I should make a video on ski erg and rowing blocks. I’ll have to look up this machine you have.

[@MarkWildman]

And I understand your Bjj idea. I alter my Tetris entirely if I get into a class for something. I was going to a class that was the best designed most soul crushing program before pandemic. It was 7 am. I had to alter everything in my training to even survive it.

[@Thefringefitnessproject]

So haven’t watched the whole video yet but this is essentially my entire fitness in a nutshell, Pull-ups, pushups, dips and KB… I’m now at the point where I’m doing plate carrier calisthenics… don’t know how your could get in better shape or stronger… not bigger… stronger! I boxed for years and years Muay Thai and traditional western boxing and I was always the small strong guy (my gym name was scrappy do lol) I wish I had KB knowledge and a good plate carrier back then! It’s a great time for strength knowledge:)

[@jackmcqueen979]

Wildman Science!

[@saulmelman]

Great Mark. Sexy training ideas (combos of 3 exercises for super sets) for at the home "gym" with mace/club, DB, KB and BW ?

[@MarkWildman]

Good idea

[@AlteredState1123]

Functional movement that can put on a ton of back muscle, the pull-up: especially, the wide -gripped version.

[@MarkWildman]

That’s why I call it hybrid. Rope climb on the other hand does not make you wide.

[@AlteredState1123]

@@MarkWildman Great content. I still remember reading Arnold as a teen. He promoted wide-gripped pull-ups for back width. Worked up to 12 per set. That was perfect.

[@tonykennedy8483]

This is brilliant Mark, thank you so much. I'm very weak in pullups and wanted some guidance on how to include training with my classic 6 KB Tetris training I do have a question, with regards to your pushup EMOM protocol. You said in the pushup video to do pushups every day but for a pull up day such as the one you outline here, would it be best to leave the pushups and focus on pulling or would you consider the pushup EMOM to be part of the "sexy" training

[@MarkWildman]

These are different ideas than the push-ups idea. Different goals. This is focused on a classic split

[@maxpower8052]

Curious, I know you said you can do this infinitely many ways and this still involves the entire body, but do you personally plan your workouts in a PPL inspired split within this idea or do you maybe dedicate a training session to one of the bodybuilder's golden five exercises and add the warm up and sexy exercises around that movement pattern for the day? On another topic, I like the large resistance bands that assist with pull ups for some warm up drills using the really light band in addition to a light mace warm up routine. I'm curious, do you have guidance on any band anchored to a high point like a pull up bar or anchored to a low point like a floor anchor or your feet directly to assist with cool down stretches?

[@MarkWildman]

Excellent questions. 1) you can “kinda” do PPL split but because of the nature of kettlebells it’s not truly a bodybuilder idea. Everything in kbs is core and glutes, you can emphasize certain ideas but isolating doesn’t work the same. Often on push days like clean and press, the clean is there to help “reset” the core position for the press. 2) a pull day could be swings and pull-ups. 3) leg day could be double front squat (a killer no escape squat) can combine that with Bulgarian or hunter squats. A good idea would be 1) tgu Clean and press or double clean and press Wide incline bench 2) swing Pull-up Hexbar dead 3) Double front Bulgarian Hunter single leg box squat

[@LordGrimlok]

This is perfect, though I'll be using the MW 2H Mill/ Squat program instead of KB for this one

[@eahuso]

youre crazy, after 20 minutes with my 20kg club i dont want to think about sexy training at all, neither i could think about doing pullups before, youre a beast ;)

[@antonomaseapophasis5142]

I have started doing Clean & Press while kneeling as a hip mobility warm up. I may do a few before heading out the door. My experience is that by alternating left and right Clean & Press while kneeling I can get the joints properly seated in the sockets. I suppose it is a function of my sub-optimal hip, but I can say that I move about the hip more freely afterwards. Then I go on to do the S&F Swing Program and some sets of Snatch, Clean & Press, and Deck Squat with decreasing mat height. Is there anything detrimental about tossing in Clean & Press at Warm Up stage?.

[@MarkWildman]

I do the same thing often, a half kneeling clean and press as a hip check in.

[@cucciafr68]

I also like the half kneeling mace 360 that Mark showed a while back to get the hips moving. Especially if they seem tighter than normal before a workout.

[@Len_Dog17]

Would you consider body weight row as a alternative to pull up? Obviously not as superior but if there are limited bands could that replace an easier pull up variation?

[@MarkWildman]

Yes

[@WeBreakItAllDownRightHere]

I’d argue that not only is it not an inferior move, but it deserves to be treated as your main bodyweight horizontal pull. Try doing them with your feet elevated so you’re parallel to the ground, and use one hand at a time

[@shantanusapru]

@@WeBreakItAllDownRightHere Weighted are even better!

[@christianschiffer2306]

Concerning the warm-up: What are the 6 exercises with the clubbells? You named Outside circle, inside circle and shield cast. Do you mean to do them with both hands and then with one hand only on the club??

[@jheat4]

Hey Mark, I'm a swimmer and got into kettlebells and pullups during the pandemic. Unfortunately got a case of golfer's elbow in both arms and had to take several months off to recover. It's flared up again and I hate the idea of taking months off to let it heal. I was doing kb's 4 times per week (squats and swings on Monday/Thursday, TGU's and clean & press Tuesday/Friday). Do you have any advice on how to avoid this type of injury or what kb exercises I can still do while they heal? Thanks

[@Mp47Ak5]

Get versa gripps for pulling exercises. Dr. Mike of RP (Renaissance Periodization) recommends them too

[@jheat4]

@@Mp47Ak5 I'll give them a try. Thanks!

[@MarkWildman]

Interesting question. Not uncommon with high volume of pull-ups. Usually comes from just barely shorting the bottom of the movement and not hitting full extension of the elbow but that’s just a guess. It’s actually more common with strong athletes because your brain says keep going. The annoying advice is to drop weight for several months. And usually do light single arm club. Light single arm club focusing on full extension in the swing phase but it all depends on how bad the Golfer’s elbow is. Can you change to a neutral grip pull-up? Or a neutral grip row as a step down exercise. Elbows are rough once they are tweaked. Are you going to therapy, are you doing elbow cooldowns after training? I think cooldown vids 13 to 15 are elbow focused but if it’s already accute you need to see a therapist to evaluate

[@jheat4]

@@MarkWildman I've tried neutral grip pullups and light bent over rows, but even then my elbows are more sore the next day. Probably a good indicator it's time to go back to therapy. I had steroid patches and dry needling before and that worked after a while. Cooldowns were never part of my routine, so I'll definitely check out your vids on that. I haven't ever done club work so that might be something fun to try in the interim if I keep it light. Thanks for the reply and great content

[@thiagosouza2737]

mark I'm experimenting a little more classic structure for my program which is based on kettlebells and rings. I superset a push with a pull, upper dominant with lower dominant movement...like ring push-ups wit goblet squats...and ttry to get to 5 reps 5 sets...each session has wto super set blocks ..besides warmups and a LIS 5mim cardio on the rower...what do you think? thank you for the great content.

[@heyitsmort7744]

This is the kind of work I’m doing right now too! Very economical and does a good job of crossing over skill and sexy work.

[@georglehner407]

Same here. I basically have 2 kettlebell days and 1 ring day. The ring day is focused on specific muscle up prep exercises followed by supersetting dips and pullups. Main kettlebell exercises are double cleans, double front squats, double overhead presses, farmer walks and swings for conditioning. Been making good progress so far.

[@thiagosouza2737]

I'm struggling with my military press - I believe I'm not alone in this. I trained Simple and Sinister protocol and using Marks' structure for the basic 6 for almost a year now. I made progress but, as expected max strength is another game. I would love to have an Olympic bar but a don't and I'm hoping calisthenics can help me cover the gap. Specially for the military press. I followed Simple and Sinister bell recommendation and bought a 16 and 24kg bells. Today wild have bought the 20kg instead of the 24..this jump for grinds are really hard.

[@thiagosouza2737]

Nice to know that other have thought on using rings too..

[@georglehner407]

@@thiagosouza2737 Jumps of 4kgs are much more doable. Couple months ago my max with 24kg was 5 reps, but I just couldn't get the 32 up. So I got a 28, could do it for a single rep. Fast forward, now I can do multiple sets of 6 with the 24, and 3 reps with the 28. I think once I can do several sets of 10 with 24, I will switch to doing most of my training with the 28, and then the 32 shouldn't be that difficult anymore. But it's a process. I remember how happy I was when I could press the 24 for the first time. Keep it up!

[@michaelsenft3608]

Mark, would 30 minutes of pull-ups lead to RAHBDO? That would be +200 reps over 30 minutes. Perhaps like merging onto the Freeway at rush hour from a standing start?

[@MarkWildman]

start with much lower numbers. Try 1 or 2 every min. Add one or 2 more reps in the time frame each day

[@Cyr6768]

How many times a week would you recommand this

[@bobdole7292]

I would think if pull-ups are a dangerous exercise for someone they’re doing it wrong Entire body is rigid and controlled, single point of articulation, going up and back down a maybe 12 inch ROM

[@MarkWildman]

Being off the ground is more dangerous than being on the ground. And pull-ups lead to pullovers and pullovers lead to trapeze.

[@georglehner407]

So if I understand you correctly, say my pullup max is weighted with around 36kgs. Say my max reps with 10kgs are 8 reps. Then the training day is: Do 5 reps with 10kgs emom for 10 sets, then 5 reps bodyweight emom for 10 sets, then 5 reps with the purple band emom for 10 sets. Right? This seems a bit too much for me - Example: I know that my max pullups are around 12 atm, but I can just about finish 10 sets of 6 reps if I do 2 min rest between sets. So I doubt someone could do 60% of their max reps every minute on the minute for 10 mins. But maybe I'm just weak :D

[@MarkWildman]

These are just starting ideas. It can all be adjusted. It’s a different idea than pure strength. It’s a hybrid idea.

[@jndrgr]

What do you think is it better to separate body weight exercises, pull ups and dips from KB workouts. For example: two times weekly BW sessions, 4 days of kettlebells and one day rest. I'm new with KB, but for 5 years in calisthenics.

[@MarkWildman]

Separate the Bodyweight for the first few months so you can refine your kb technique. Then integrate them but put you kb work first so you can continue to work on your technique. Put pull-ups with swings and snatches. Put dips after clean and press. Put deck squats and tgu on their own eay

[@jndrgr]

@@MarkWildman Appreciate your answer! Will go that way, Sir!

[@a.lame.username.]

I'm feeling pretty sexy so I'll skip that last block...😆

[@dimble3]

I usually superset my heaviest bell doing clean and press ladders then amrap pull ups for 5 rounds

[@MarkWildman]

Good plan for limited time

[@MarkWildman]

What’s your highest ladder rep count

[@dimble3]

@@MarkWildman 2 at the moment but it's with my 48kg bell. I may switch it up, twice a week do the heavier one then twice a week do s lighter one for more volume

[@dimble3]

@@MarkWildman btw dude, you introduced me to the idea of heavy, high volume kettlebell clean and press. I don't know if I should thank you or curse you hahahaha

[@KarateRustamRoshchin]

🏋️‍♂️💥

[@joemurray8902]

During the sum up ".... I wrecked a lot of motorcycles....jumped off a lot of buildings..." - I was like - WTF? What's wrong with you? Until I remembered, oh yah your a stunt specialist!

[@samrsmiley]

This is a 1:40-2 hour workout. What would the blocks be if you have only 1 hour?

[@MarkWildman]

You want to keep all the blocks? 1 hour door to door or 1 hour without cooldown?

[@samrsmiley]

@@MarkWildman 1 hour no cooldown. And ideally keep all the blocks. If my goals are first health and longevity and second aesthetics (Ie I’m not an athlete or do any sport specific training), so keeping the pretty block makes sense I think. Thanks for these last two videos. I just this weekend was trying to figure out how to do a ppl split with some kb and some db, body weight exercises and then you post these - amazing! Hoping for the leg one soon.

[@BenSemisch]

Say I had an hour and didn't care much about being sexy, how would you spend that last 30 minute "Sexy" block? More KB work (TGU/C&P?) Mace flows? Mobility work? All of the above? Primary goal is longevity, secondary is athleticism.

[@tonykennedy8483]

Work your weakest areas and/or skills?

[@WeBreakItAllDownRightHere]

Might be a good time to hit some unilateral work.

[@brentranke7528]

What he is showing is a 90+ mins workout. 8-12 minute warm up, 30 mins of Pullups, 10-30 mins of KB swings or Snatch, 30 of Sexy, plus not on the board Cooldown stretches for 10-20 mins. So if you only have a hour cut the Sexy.

[@MarkWildman]

Make it mace work. Brent has the right idea. Or run. Or do vaults. Or do vault striking drills. So many fun ways to replace the sexy block

[@pestipetobeatz023]

Yo ; Who understand this program ?? Please write down :D