Total body recovery exercises for Knee rehabilitation - Heavy club single arm shield cast step down

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[@maxpower8052]

"You never get to quit, you have to keep going"! Right on!

[@flynnoflenniken7402]

Years ago I got an overuse shoulder injury, and it was some of your heavy club exercises that helped me rehab it back to 100% and prehab it for bulletproof resilience. This year I got an overuse knee injury from playing soccer, so I've been looking for good exercises to build it back up and make it more resilient for next season, and this looks perfect. Thank you. Considering you've been through much worse with your own knees already, you're the perfect person to learn from for this.

[@andy3410]

Mark, I love the fact that you’re supposed to be crippled from an accident like myself. Sort of. Knowing I’m getting info from someone with struggles like me, although slightly different, makes the information all the more relevant. Keep doin what u do man!

[@stephendorigan4408]

I have been a Physical Therapist for 20+ years. I have been SO enjoying your coaching. If you don't mind me saying, you are at the top of the game! Keep on? Sir! Would like to meet you, take a class, down the road!

[@scottengh1175]

Coach Wildman, thank you for this. I asked for rehab exercises recently. I tore my ACL completely off. Replaced with slice of my patella 1998. Surgeon told me last year that it didn't help because all the cartilage is gone; along with lots of bone. Doing all the best for overweight individuals plus swings and pendulum etc. So; I am already up to 15 lbs with single hand Adex and 16 kg kettlebells. I am trying to follow your instructions. Every-once-and-awhile your instructions are to start with 2 handed. Knee replacement in a couple months. Trying to make everything stronger before. I still do lots of hiking and skiing.

[@StuntMug]

This video will keep you on the edge of your seat! Is he going to knock off a painting? Is he going to slam the railing? Stay tuned untill the end to find out!

[@antonomaseapophasis5142]

I was surprised at your recommendation to rehab back to walking with Heavy Club swinging, but I can see the logic again in this video. I have been doing some Mace work and I definitely feel the way it torques the body over the joints you are trying to rehab. I was also surprised at how little space is required to swing the Wildman Adex Mace. There is a lamp where I practice in my apartment which so far I haven’t clocked. With the assumption that danger is part of the method, I am thinking of getting an antique Venetian mirror to step up to the same level of precariousness as in the video.

[@MarkWildman]

Approved

[@iangleed6738]

Great film Mark thanks

[@GrantGardner80]

This look phenomenal. What a great way to increase complexity of both the step down and the shield cast.

[@MarkWildman]

live q and a tomorrow. does the discord have questions

[@GrantGardner80]

@@MarkWildman we've put the word out that the QA is tomorrow. I'm not sure exactly what backlog we've got in total but I know there are some.

[@hazelmaines2040]

Love the single leg balance version 👍. I haven't done any loaded balance with leg straight down like that. Usually free leg in hip and knee flexion or out behind

[@contactkashif]

Mark - love the exercise and the improvement in the video titles ;)

[@rodprodgers9058]

perfect timing for this video, thanks Mark - I’m on day 15 post total knee replacement and doing well, good range of motion and walking “normally”; and this is just what I need to rebuild strength to get back to former active lifestyle.

[@aphleesegurtra2820]

love the delivery brosef

[@marymiller2711]

My hero and I can do this!!!! Thank you

[@grantchanin2878]

Hi Mark. You are quite simply awesome.

[@mikebazis9883]

This is fantastic ty! I had a R THR last year and am looking at the L this August. Years of Judo and BJJ (Im 50) You have helped my rehab immensely!

[@nandobreiter314]

Excellent! Thank you Mark.

[@SilvaPiri]

Hi Mark, you've mentioned in the past how in order to rehab you'd push the weight of your training program way down to build back up. Have you ever thought of building matrix or doing a Nerd Math dedicated video that explains in detail how this would work for someone who follows your tetris of training and has bought a couple of your training programs? I understand the concept of going way down in the weight, but I haven't grasped yet how much I should increase from session to session to then be able to get back into full form.

[@marymiller2711]

Dude your amazing

[@shaungregory1827]

If you don't have any steps - how about performing a partial 1 leg squat to the depth of the step while slightly extending the hanging leg out?

[@tbx59]

I've got a stair in my garage, I'm going to work on this tomorrow

[@randyallen2771]

Priceless!

[@MangoTheRetriever]

Perfect video - just in time to start working on my torn meniscus.

[@MarkJYule]

Dunskey down in Stranraer? Lovely part of Scotland, make sure you get a fish supper in Portpatrick! What brings you to Scotland?

[@ejh66]

Great Info!!!

[@craigwood2310]

Sounds good I’ll try it

[@utubepunk]

Oh wow. So I started doing something similar out of boredom a month back- single arm shield casts on one leg with the other knee raised.

[@MarkWildman]

That version is called shaolin

[@utubepunk]

@@MarkWildman WHOA. I know kung fu!

[@jacobcarrick1182]

This is an advanced move, could you show some more beginner level knee rehab moves. Think I have damaged my MCL from not monitoring my right foot kickout while doing my swings. Thanks in advance

[@cucciafr68]

Stick with the step down. And if a stair step is too high try to find a 2x4 or something else shorter to start with. Check out some of the basic stuff at Kneesovertoesguy's channel.

[@pedroalves5260]

Hey Mark Huge fan here😁 Thanks for all the amazing content! I’ve been looking for the answer to this question but can’t seem to find it anywhere, so here it goes. What would you say the relation between clubs and maces is in terms of weight. If one is comfortable with a 10Kg club, what would be a good weight for a first mace? I’m comfortable using a 8Kg and thinking of getting a 10Kg club, but was wondering wether I could get a 9Kg mace instead, or would a 6Kg be a better idea? Thanks!

[@MarkWildman]

get a lighter mace than the club, the longer lever of a mace is more difficult.

[@anthonycraig274]

I had a knee injury during rugby. I was very careful with my knees, years later I decided to train the muscle and ligaments. What changed the game once I started to use barefoot wear with training

[@robertoandrade4032]

Great videos as always! What kind of shoes are you wearing in this video?

[@spencerbrainard2469]

2:26 - "so that you can get really good at it until you can do that exercise for 10 minutes at least" Mark - you are referring to the goal of doing ten minutes of one handed shield cast for ten minutes nonstop? If so, up to which weight?

[@MarkWildman]

5 min each hand. 20 to 25

[@haroldpapillon4686]

👊🏾👊🏾👊🏾👊🏾👍🏾👍🏾👍🏾👌🏾👌🏾👌🏾

[@BenchSandwich]

This would be a great opportunity to use those hard pelican cases, which is almost the exact size as a standard step. Then you could definitely be free from clocking your walls and do the training anywhere.

[@MarkWildman]

I thought the stair case was kinda cool. It’s very downton abbey in there

[@peterm7348]

Mark can you go thru your routine when back injury occurs

[@MarkWildman]

What type of injury. I talk about pain pain in like…. 300 videos.

[@peterm7348]

@@MarkWildman more about your approach do you carry on training for eg I jolted lower back. Thankfully i corrected it I’m hoping

[@tynelson9003]

great

[@ScottWDoyle]

Amazing content as always. For those who don't have a club (and maybe aren't up to the challenge yet), is there a variation involving a kettlebell? Thanks.

[@MarkWildman]

Yeah. I’ll put it on the filming list

[@Patrick-sheen]

great video..many thanks! How do you feel about working with the yoga ball Mark? I am using it for BJJ...my knees have started worrying me in the last couple of years, due to age and BJJ/MMA training. They simply feel a little less solid for some reason, slight pain here and there but nothing crazy. Have been trying to use the yoga ball to balance on..dont know how you feel about that?

[@MarkWildman]

Can you provide a description of what a yoga ball is to you. That term can mean a few different things to different people?

[@Patrick-sheen]

@@MarkWildman sorry a Swiss ball I think is the correct term. The ball is useful for certain exercises related to weight distribution but I’m concerned about the risk vs reward element of actually standing up on the ball itself. It’s not something I achieve too often and a good understanding of the necessity to do so would be v interesting. Really what I am referring to is stability in the knees, legs and body in general.

[@cucciafr68]

@@Patrick-sheen You can find one of those balance boards that is a platform on a smaller ball to stand on for balance. The heavy club swinging has helped my knees in judo and bjj as well.

[@cioran1754]

@Frank Cuccia have one of those was called a 'wobble board' also I think, clubbell circles on that is fun, can't close the eyes yet! They're good for strong / mobile ankles as well

[@Patrick-sheen]

@@cucciafr68 excellent idea, many thanks Frank

[@cameronmiller6240]

Wait why is mark in Scotland and I’m in the nihilistic hell of Englandshire? KHAN!

[@PatrickCatrick]

What type of methodology would this prehab work well with? A volume cycle?

[@dianesmith2555]

Wheelchair, we need help,alot because am not in a WC,but couch,300,I feel a lot you say is great,my doc ,gave up don't Know what to do.so I got you and online.I lose the weight and walk again.Kettle,heavy stick, I feel can help but I can not stand why.The weight, right hip weak,spine is out of aliment.

[@piebald]

Mark, if you had to pick between club or kettlebell to start which would you choose? I've had two knee surgeries as well by the way.

[@MarkWildman]

With a bunch of knee surgeries…. Club

[@cioran1754]

Same deal for degenerative knee issues? Guess major injury can lead there anyhow. Totally buy into this philosophy, clubbells and kettlebells have done great things for an bad ankle injury I had, clearly the movement goes down chain to ankle also.

[@MrSphinchee]

Why do you only wear black?

[@MarkWildman]

Johnny cash

[@MrSphinchee]

​@Mark Wildman that's a good reason

[@JosephAlanOliveros]

hooooo boy...i was afraid you'd slam the club into something. 😐

[@judahlyons1284]

Oops sorry about that frame! Just a mere scratch

[@guppygolden]

I think I saw a ghost.

[@judahlyons1284]

Oh come on what’s wrong with old forever?