Training for Overweight Individuals - Expanding on the single arm Outside circle to improve posture

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wildmanathleti...
If you are overweight or deconditioned due to lifestyle or other circumstances, there is a way out. No running, jumping, or crazy gym activities that will cause injury, or just make you want to give up.
Start at the beginning. Build fundamental movement patterns that will strengthen your body and mind to get you from where you are, to a life of athletic activity and adventure.
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[@nadiaw246]

Thank you, thank you again, Mark! I have lost 45 lbs this year doing your excercises for overweight people! Forever grateful! 🙏🏽

[@laaronml]

That’s amazing!

[@utubepunk]

Badass! You're crushing it!

[@PainterLady]

What was the program you used?

[@antonomaseapophasis5142]

I have paid attention to previous MW Heavy Club videos, and though I didn’t find anything missing there, I found this video added a lot. Perhaps it is a question of narration, lighting and framing, but I appreciated this in addition to earlier videos.

[@stephendorigan4408]

Absolutely love this!

[@Heidishereandthere]

Thank you so much for doing this series! ❤️🙏 This is so helpful, and I know I can trust that I'm not going to injure myself, because I have you guiding me step by step with proper form and execution! Bless you, Mark🤗💕 Vancouver WA,🌲🇺🇸🙏

[@susandalton8085]

Thank you for another excellent explanation! My husband and I are getting off on a good start with the details you are explaining for the single arm club exercises. The rubber mallet is working well to get us started with form here at the beginning. And I found that I could take the plates off of dumbells we have and wrap the threads on one end with thin foam and exercise tape for a 2.75 lb alternative until our Adex club arrives. We will move to it soon. We truly appreciate your detailed videos so we get the movements correct.

[@jenniferandrew5675]

Ive just started watching your videos to loose weight and get conditioned. Can't tell you the wonderful surprise of seeing this was filmed on Maui. Used to live there. Made it lovely to work out and see that beautiful place around you!

[@Ephesians5-14]

Appreciate hearing the backstory... I'm gonna do this and feel like a bad ass valkyrie 💥

[@oglet999]

Just bought the Adex big kit under your recommendation. I look forward to following your plans. Thanks again for everything. I'm not sure how my palsy side will do but we'll go slow. :)

[@bethgleason3896]

Thanks, Mark.

[@laaronml]

This is an important series!

[@markspin4596]

Great tips. Thanks Mark...

[@Lardfist0]

Thank you, Sir.

[@bellak683]

We need more videos 😩 I went to your Instagram to purchase a course but there was not one

[@tbx59]

I grabbed something the other day and in my head: push, swing, pull

[@paulbradford6475]

Don't forget to catch! 😉

[@Fwibos]

I only have a 10 lb club and it wasn't too bad.

[@MarkWildman]

training can be repeated over and over until you get to at least double that weight.

[@seanbryant8240]

I find my left hand grip gives out before anything else. Have significant forearm damage from 2005. Looking forward to doing this more often to build it up.

[@MassiveHappyClapper]

I put alot of weight on due to being on Citalopram for 10 years, broken sleep because of the drug and bowel issues because of the drug lead me to over eating for energy. I am coming off the stuff. I want to get fit again and slim. I used to run and do weights. I am 40 which is older but not old. I want to push myself to get fit and have started walking. I have heard that for every extra pound of weight we put 4 pounds of pressure on our joints. I am currently 18st. I used to be 12 st 10. I want to get back to around 13 st. I appreciate watching the channel and any advice anyone can give me. I don't have one of those bats/weights in the video. Any alternatives?

[@shadygraves]

I just discovered your videos an hour ago. I'm afraid most are beyond my reach for now as I am 305lbs with rods and screws in my lower lumbar, plates and screws in my neck, and recent knee surgery. It's all I can do to stand right now. My entire body has atrophied. My mind is beginning to do the same. I'm overwhelmed. 😞

[@Ephesians5-14]

This video was made for YOU! You can do it.. one day at a time 🙏

[@CharitonIosifides]

Don’t give up! Give it a go! You ‘ll never know until you tried!

[@andy3410]

Hey Mark, if my Magnum is waaay stronger than my Blue Steel, is it ok to always do one more rep of Blue Steel until I am a fully balanced male model that is “so hot right now”?😂😉

[@MLeighland]

Thank you, Mark for all the detail. One thing I can't figure out is your breathing. Where are you exhaling?

[@cucciafr68]

For me, when I'm doing lighter weight I exhale when I cast, so the push. The inhale starts about the time the club is pointing straight down and finishes when I catch it, at the "stop", before I rotate to start the next rep. For heavier weight I exhale at the push and at the pull/stop point when I catch it with my legs. I notice in this video he is exhaling at the top and inhaling during the swing. A good rule of thumb to follow that he said in a video a long time ago is anytime you want your core to contract you should be exhaling.

[@jaylundgreen]

Should one rest between sets? For instance, I am currently doing inside circle right, then left. No break right into outside circles right then left. No break right into shield cast right then left. Then I rest for one minute and repeat for the amount of sets I am doing that week. Just want to make sure that I am not hurting my progress by taking those one minute breaks between sets.

[@Travishibachi87]

Hi, Jay! Sounds like you are doing it correctly if you are alternating between left and right side without rest until all sets->reps are completed for each given exercise(IC, OC and SC). I just finished my volume cycle for inside circle, outside circle and shield cast w/Wildman club at 17.25#. 20x5 for each exercise for (L/R) with 60 sec in between each exercise after completion. Took me about 32 minutes to complete without any interruptions/extra breaks. Hope this message finds you well! 💪

[@delis4256]

I know this isnt related to this series but can you give a rough estimate when you will bring back the burpee videos.

[@Lardfist0]

Cool shirt, Bro.

[@jodohead]

Thank you, Mark.

[@denisejohnson4679]

Is it appropriate to add these inside circle swings into the series I’m on? (Suitcase deadlift, box squats, standing/seated press) If so, which day/exercise would be the best to pair with it? Or should I finish the series I’m on? (I still have a 12 kg KB to go after the 8 kg I’m using now, unless I get the Adex adjustable KB and hit 10 kg next.) I have been feeling like I’m not doing enough with the KB series I’m doing, but am also weary of going balls out too fast and getting an overuse injury.

[@MarkWildman]

Alternate days between kettlebells and clubs

[@BrianVillegas67]

Overweight, under-conditioned, *and awaiting a knee replacement... What mods to your program would you suggest for someone with a very injured knee? I've gone from 311 to 280 on intermittent fasting alone and I start exercising to lose more girth and get some conditioning before the major rehab starts. I've got two months before I can get new knee... What can I do now to start the journey toward the fit life? Most kettlebell/club work seems to involve standing and squatting... Love your work! I found you a few days ago and I've been consuming dozens and dozens of your videos. I'm a 20+year veteran of Hollywood movies myself (that's where the knee got trashed, lol) Thanks again!

[@MarkWildman]

Well, if you can stand for 5 min then this could be a part of your larger training strategy. Of course you should run this past your medical team. But I used this as prehab and rehab for all three of my knee surgeries

[@kevinwalkingPH]

what a view

[@creakygate]

I'm looking at making my own adjustable club as am in UK with no options like Adex retailing here, and I'm a short-arsed female so think the Heroic Sport adjustable pahlavandle gama will be (toe crushingly) too long...

[@MarkWildman]

That can be a problem

[@nadiaw246]

Let me know if you find a suitable instruction online.

[@ForteanEnquirer]

You can import Adex to the U.K., but it is not cheap. That said, if you are willing to invest, the Adex arc is a good length, customs & duty is 22.5% of combined cost of the mace plus postage. Fat grip handle version plus postage comes in at $440 including postage which is about £320, with duty (approx £72) that’s a total spend of just under £400.

[@aquaphoenixx]

I see that you don't rest between sets with the club. Will this be the same with a 16 KG Kettlebell for the suitcase squat? I would imagine the heart rate of an overweight individual (me) will climb dangerously high... Should we rest with the kettlebell exercises? For example 1 min after each completed set?

[@keepinitreal9757]

Is that Maui?

[@MarkWildman]

Yes

[@orestisnalmpantis]

Master thanks ! I see you do some weird movements with your wrists and thumb when you are catching the clubbell. whats up with that?

[@MarkWildman]

I’m cycling my grip. It’s an efficiency thing that develops in order to allow your grip to endure

[@krisgee9553]

6:57 Do workout 2x week. Do the sets increase each week or each workout? Sorry if I'm over thinking it.

[@krisgee9553]

"the goal is to increase sets every workout" - MW, reply to Trent Baz kzbin.info/www/bejne/oGSuYYl4rtqhbNk

[@yazan80]

Based on previous videos I recall you saying that one should get to a century per hand before going up in weight. Did I get it wrong?

[@brentranke7528]

That depends on your club’s weight jump. If you have the Adex adJustable club and can go up only 1.25 or 2.5 lbs you do 10 sets of 5 reps each side. If If you have traditional steel clubs that come in 5 pound increments you do 20 set of 5 reps before going up in weight.

[@Banikis18]

What would a weekly schedule look like? 2 workouts per week? More? Almost daily? Is it ok to do all three exercises each workout? I’m pretty injured/deconditioned myself so I wanted to get my rebuilding plan down correctly.

[@cucciafr68]

If I am not mistaken he has mentioned before that you can do this 2-3 days a week on non-consecutive days. The plan should be to do all three patterns per workout (inside circle, outside circle and shield cast).

[@inconspicuousjerry6660]

Check Out the videos on the building blocks of training, Mark's approach to creating a training plan is amazingly helpful. I really recommend going for a 4 day AB plan immediately because it really helped me to develop the habit and I Basit haven't stopped.

[@JudesViews]

He suggests workouts here 6:55

[@MrSteeJans]

Yes, Mark did say twice per week. What I am not 100% clear on is twice per week of the same qty of sets ? Or increase the set count by 1 every single workout ? Yes, you can do all 3 exercises each workout, in fact it's recommended. This is covered in the Single Arm Order of Operations video (ref: kzbin.info/www/bejne/kIGtlWpth9uJia8 ). Since this video is targeted to those who may be severely overweight, or severely out of shape, then each person will need to figure out their own limits. The key difference between this video and the Order of Operations video is the target total number of sets. In this video Mark lists 10 sets as the target, and then increase weight. In the Order of Operations video, he lists the target as 20 sets (of 5) = the 'Century' target of 100 reps per workout (per side, per movement). When Mark says you never set the club down, that is per movement. In another video he does acknowledge you can set the club down for a brief rest for example in between doing your inside circles vs. outside circles. This is a chance to grab a drink, and to dry your hands if needed, before you begin the next movement. When you are first starting out, the tricky part is figuring out your starting weight. If it feels borderline easy at the beginning, go through the entire workout with all 3 movements before you try a heavier weight. You may be surprised by the end of it. If you only have one weight, then you can adjust the qty of reps per set. In the Order of Operations video Mark lists the option of using 3, 4, or 5 reps per set. I believe 5 is the best, because it actually gives each hand/arm a good rest period in between the top and bottom of each set. Whatever you're doing with one hand, the other one is resting during that time. That's why you constantly alternate hands for each set. Follow up: you're also going to want to watch the 2nd Order of Operations video for Single Arm Club: kzbin.info/www/bejne/aZ2Xk4Z9arOXb5I Hope this helps.

[@cucciafr68]

@@MrSteeJans Yup. And every workout should be an increase in sets.

[@abarton4272]

Hi Mark, do suggestions for sway back? As a currently overweight person, sway back tends to go with the flat feet, tight hips and weak glutes. I want to learn to surf. Eventually.

[@MarkWildman]

Club training Inside circles Outside circles Shield cast To start. Volumes cycles. Leave out the density cycles and move up in weight

[@abarton4272]

@@MarkWildman Thanks Mark!

[@bluetripiniguana]

Thanks for all of this information. Would you please clarify whether we should keep our shoulder packed throughout the traction portion of the motion? Thanks very much!

[@bluetripiniguana]

@Bigb Thanks. Yes I think I agree. Seems like you'd want to train that position under traction, but assuming has injured me before.

[@shamusmcrae5656]

What weight club should you start with when starting out

[@MarkWildman]

depends on the person. but think in the 10 to 15 lb range

[@shamusmcrae5656]

@@MarkWildman could you recommend a adjustable club. Been looking but am uneducated on what I should get and I don't want to buy junk.

[@krisgee9553]

@@shamusmcrae5656 He has link in description to Adex Club used in the video. He recommends the Fat handle and adding the 1.25 lbs wt to get smallest incremental weight increase. I got the ARC over club myself.

[@krisgee9553]

Adex Club Economics kzbin.info/www/bejne/a2nSonaje85qmck

[@PatrickCatrick]

Well, if you bend down when you swing, you would clock your knees or toes. I'm sure people will learn not to do that soon enough :p

[@CalTN]

And it will pop like a grape.