Turkish Getup Nerd Math video 2
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- เผยแพร่เมื่อ 7 ก.ย. 2024
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Fitess population has changed the concept of Sport from performance and athleticism, into obsession of Look and brands.. Most of those "trainer looking" trainers, don't have 10% of Mark's knowledge and information. Thanks for sharing
💯💯💯
Perfectly stated.
100%
Totally agree!
And mostly Not nearly his Real life strengh
Been watching for fie years now. I think some people are intimidated when they see a "trainer/coach" bare chested. I have never seen MW with anything less than a T shirt. No shorts either. No sales pitch. He does not care about our looks, only our health. That is what makes him a TRUE PROFESSIONAL. So yeah, ROCK ON ! ! !
Nine months ago I commented on a MW vid that I wanted to pick his brain for answers. These nerd math videos are exactly the knowledge I craved to know. I love all this channels videos and information but the nerd math ones are by far my favorite. Thanks MW!
Same.
Except, I didn't know that I needed nerd math and now it's the best thing ever!
Mark a couple nerd math videos ago: "There's at least...5 different Nerd Math ways to progress the TGU that I can think of off the top of my head."
Me: "Go on..."
Looking “Go” rather than “Show” is all that’s matters Mark. You have a work capacity and range of movement everyone admires. How many jacked trainers have equal grey matter development? Few and far between. Down through time, its all been about getting work done. Thank you for this clarifier on TGU protocol - I needed a motivator for this difficult movement
Long cycle Nerd maths? Would be great
MW anyone who says you don’t look like trainer is high and severely out of touch with reality. The bench press is easy and good for a beach pic on Instagram.
The TG is a warrior sharpener.
Never change MW you are a KB God.
Another great instruction on TGU plans. You don't need to look like Frank Zane to be a great teacher of fitness skills. Your teaching method and breakdown of each exercise is better than any other online content. You are obviously very skilled and athletic without looking like a muscle nerd and people relate to that more.
Got into KB training as way to hit core and cardio while avoiding planks and the treadmil.
Now I'm convinced I don't even need a gym membership.
So true. At least for a few years. I have a few light KBs, but my go-to are 14 and 20. I think I'll keep an eye out for a 24 - but those 3 will last me for a year. Much cheaper than a gym membership.
New to kettlebells and focused on getting it right. So thankful to find your channel for your message is always clear!! At 54 I dont look like a trainer but I've never felt stronger or more capable! Thank you Mark!
Ten TGU at the end of a workout was the perfect finisher, but then I saw your piece on sandbags so now I throw that in the mix too. I'm 61and in the shape of my life thanks to your coaching and nerd math series, THANK YOU.
Oh hey look another five years of work I can do without buying anymore gear. Thanks! Five sets of five and five with 32k sounds like an absolute nightmare.
I’m not gonna lie. I never finished that goal. I did the 24 k and went into heavy clubs
@@MarkWildman well that certainly puts things into perspective
@@MarkWildman I would love to see that CB programme that replaces TGU.
@Mark all of your videos are amazing and on point, exactly what we all need in these "limited" times!! Thank you for the awesome content!!! I do have a question/problem, specifically about warm-up math and duration... not really sure which ones to pick for which exersize (tgu, c'n'p, swing, snatch) and how to combine them in reps and time.. Can you maybe do some video(s) on how to conceptualise our warmups and match them to the exercise?
Great idea
"Don't look enough like a trainer" -- I've SEEN you do one-handed mills with a 50lb club; that LOOKS like knowledge combined with strength. Let's not conflate performance with aesthetics. By the way, I refer to these as the "Wildmath" videos.
I figured out an excellent way to do 16kg of 8sets in 4:30…follow Mark Wildman! I can’t believe I flowed like this but towards the end I was spent! Can’t believe about two months ago I didn’t even have the biomechanics to handle 10kg for one rep each side. I think I’ll do it one more time on Thursday before I boost to sets of 10. Thank You Mark!!!
this is good to hear
@@MarkWildman I miswrote above. 8 sets* the goal is to get it to two sets per minute. I love the flow of this. But FFS…someone PLEASE solve the problem of producing more kettlebells. I can’t find a 20kg anywhere!!!
Thanks a lot for this excellent video!
Thank you for hitting that reasoning 30s vs 60s rep! LoL guess I’ll start speeding up those reps up
Just watched a Q and A with Dan John, a very respected guru. He is not a fan of a loaded TGU. Found it interesting. Love the nerd math!
I think his argument against it is: I train elite athletes, the TGU can be dangerous and injury prone if someone does not pay attention to the mechanics. Ergo, I do not add it to my programs.
I do TGU s because my requirements are different.
If I may throw in an observation from my limited experience, the loaded TGU exposes weaknesses all along the chain of movements in the TGU which an unloaded TGU might not reveal.
I have an idea of this because I came to this channel to figure out the TGU. I had something going which I thought was acceptable, but as soon as I loaded it up, I found out, no, you are nowhere near acceptable. It has required a lot of going back to sub-basics to try and get up to where I would like to be.
There is a series of MW videos which breakdown the TGU at various points in order to work on a particular element.
he doesnt have to do them then....
Did 10min with a 12kg yesterday not counting reps, and 10min with a 16kg today, 8/8, so will try to get that up to 10/10 tomorrow, and then try the strength prog. Thanks for all the great training ideas and knowledge 👍👍👍
Thanks Mark. Great video this really helps me. I appreciate you
3:10 That pace is more of a tempo bench, intentionally slow to maintain position and control. Normal pace is more like 1.1.1 for competition bench.
Good stuff Mark, interesting to see so many different approaches to training.
Every exercise is a trade off in cost\benefits and risk
ewards. The bench has its own set of these along with everything else. I have blown my right shoulder 2X on the bench and no longer do them. I do not miss them at all. Also the bench has presumed significance far greater than its utility. Do what you want in terms of exercise, but do it safely. Too many people just get on a bench and start doing them and get eventually screw themselves up because they do not know what they are doing. Training is cheap. Surgery is expensive and the effects are long lasting. I know because I have had two of them.
Inspired by this I dropped back to a 16kg bell and instead of doing 10 single reps I did 10 X 4, 2L+2R with a high transition between hands after the second rep (another of your great ideas) . Forty TGU in forty minutes, my shoulders and core know they've been worked hard. Thank you Mark, you continue to educate, challenge and inspire this 60+ year old.
Hello John. I get lost in the "X" or times numbers - so this means ? One set (starting on L and STANDING) consists of:
transition down on L - back up on L
transition down on L - back up on L
switch KB to R
transition down on R - back up on R
transition down on R - back up on R
end of set 1
Continue 9 more times, thus 40 in 40? So thats 1 minute per TGU? At 16kg? Pretty good dude. Thats not beginner work. How long did it take to work up to that ? I'm pushing 60. Been doing KB's for 5 months now but just ad hoc research on youtube or whatever on a good workout. But I see the value of this progression MW is outlining for us. Great opportunity to literally workout the imbalance in my body (L vs R, strong legs vs weak shoulders, lower back crap, etc.). I with I knew this 10 years ago.
@@TheBukester hi mate, it probably took 6 months of single TGU before I felt I knew what I was doing. Still find the first few of any set awkward until the links work out. But what the heck, we're supposed to be old and fat and sit on the couch. I'm throwing in A yoga session most days now to get mobility back, no point being strong if you can't move!!
@@johngrattan6343 ok - so I'm not crazy - it takes time. I have 10, 14 and 20kg bells and I think starting with 10 and honing in on technique is the best approach for me, now. My shoulders are the weak link in all things. Hoping the KBs can change that in a balanced way. Not Beast Mode yet.
Back to the question - is my interpretation of what you did about right ?
@@TheBukester I'll try to be clearer. I get up on the left then do a snatch swapping to my right arm. Then with the bell in my right arm I get down, and then get back up, switch back to my left arm, get down, then get up, switch back to right etc. So after I have got up four times I take a break. Doing it this way raises the intensity. I repeat this cycle, when I'm feeling strong I'll do this ten times. I've managed 4 sets with a 20kg weight, but my technique gets wobbly. I strongly recommend you look at the clean and press nerd math videos as I've found they really work. Once you're fit it's straightforward to stay there. For what it's worth I also recommend a stretching/ yoga programme, you want your new strong body to be flexible so you can enjoy your strength, I also recommend swimming and cycling. Not a fan of running anymore, my knees being knackered now but I walk a lot. Enjoy the journey mate.
@@johngrattan6343 Got it - start down - switch at the top (I'll look at snatch technique to visualize - sounds tricky to switch - challenging). But the larger point is - a set is 4 without putting the bell down - under tension - then a 1 minute break. As you said before, technique you worked on over some time - you get a feel of the set count that can be 10 on a good day.
I got hit with the Covid in our house since my last comment - I am symptomless more or less but I am taking a break. Setting up my program in the meantime and will restart with these suggestions in mind.
Really helpful. Thank you.
Brilliant...
I think the mental strain of doing TGU’s for so long would equal the physical fatigue. Kind of like doing a Murph. Current research on endurance sports indicates that the mental component of these activities is one that greatly enhances outcomes. If I wanted one exercise to improve athletic performance in many sports it would be the split squat: see Cal Dietz’s work. Bench doesn’t appear to me to be a great exercise for improving athleticism. Indeed, the risk to reward ratio sucks.
Thank you , Mark!
Fitness counterculture. Love it.
1.Question: For the "strength training math" is it 2 left - 1min break, 2 right - 1 min break and then repeat 3 times *or* one set of 2 left+2 right - 1 min break repeat for 3 sets? 2.Question: I would then try to add reps not sets right?
Left break right break
Add sets
Ok this is ridiculous. It took me from June to November to get from 1 set of 1/1 to 2 sets of 2/2 and another 2 month to get to 3 sets of 2/2 with one minute breaks between sets. Now I did the recommended 3 sets of 2 left pause 2 right
*once* and on the next workout I did *5 sets* of 2 left pause 2 right. What sorcery is this?
What about the math for clubs?
Thanks!
I really don’t understand the idea of time as a repetition. Am I supposed to do TGU for one minute, alternating each side after each single TGU? When the timer runs out that’s a repetition? Confused
Well now I feel pretty bad ass after working myself up to 5 sets of 6 on each arm with 24 kg without putting it down 😅😂
I think you look great, pal.
Loving this series. I'm moving up thru S&S with my new 40kg bell (shout out to Iron Warrior Training!!) and I'm feeling my 32kg is too light. I've started adding 3-overhead split squats during the 32 sets going back down...brutal. I'm just hoping this extra TUT helps with the 40, as it has its unwieldy moments.
Mace is simple brother. Set a timer for one minute intervals. Start. Do each movement for one minute each side. Go for as long as you can. When you reach 60 minutes get a heavier mace. Mace, as Mark says, is light weight and heavy complexity. It is a brain activity as much as physical activity. As you progress your brain will identify the transitions and you will start combining simple moves into longer complex moves that will evolve into 5-10 minute flows that you will repeat regularly. And enjoy!
@@CharitonIosifides Interesting thought on the mace work for improving getups...I'll have to explore that for sure
@@FrederickTSchurgerDC sorry!!! Wrong thread!!! Apologies!
Mark, what (if any) adjustments to time, reps and sets do you make for people over 50?
Nothing really. Start lighter. Build more goals
Thank you!
I'm just starting out. Since sets and reps are less important with TGU, how should I do a High Low plan? Would it be 10 minutes for both but "do it faster" with a lighter weight and "slow down" with the heavier weight?
I didn't get what he said about sets of two and three.
Can someone explain?
No views. Never thought this would happen... Love the content!
You were first. What did you expect brother??? 😜
I just got mindblown. You mean I could progress to 3 reps on the same side and then the other side without putting the weight down ala reverse get up... 🤯
Man, funk those people who have something to say about your physique. Have they heard you talk for more than 3 seconds?
I'm confused about what a set is and how/if you take a break.. is 10 sets of 1 still the constant ToT movement where you roll to the other side after each one, where the only break is sort-of during the roll? If that's a set of 1, what differentiates a set of 2?
Do 2 before the roll
@@MarkWildman ohhh got it.. never seen it done more than once on the same side. Derp! Thank you!
I had the same question, so thanks for asking, and thanks for answering.
So I have been doing what I think is a combo of some the methods here.
The beginning week of a specific weight starts at 2x2x2 on each side. One set being both sides and I do mine in about 20s each rep. The 11th week ends with a 6x5x5 workout and I move to the next weight. There is about 1 to 2 mins of rest between so that puts the workout under 20mins for tgu. Is that an acceptable program? Too fast or slow? Should I reconsider how I'm doing this now?
Mark, great video as always. Which video shows how to switch sides without putting the weight down? Thanks
May be the video on Reverse Get Up.
GTU nurd math 1, Mark has advised to perform TGU in revers, to be able to switch hands by performing clean.
Thanks. Perfect. Was watching both videos while driving 😬 and I guess I missed that part.
@@MichaelLibin I tried the reverse TGU and I think I managed to reduce rep time from 60” to 45”. I wonder if I need to aim for speed now but I think I prefer to look after form.
@@sboschi As I understand the main goal of TGUnis to keep you body unfer weight lod for maximum amount of time. So the clean is not for reducing the rep time, but to maximize you feet and core load. When you are performing the switch in the air only arms are resting rest of you body is working whole the time
Mark, would it make sense to have a 12kg TUT session on light days, and a 20-24kg strength session (meaning with breaks) on the heavy days?
When you change side you hav eto put the KB down, so you break your TUT ! How do you do without getting it down ?
Do them backwards starting with clean/press at the top, and do hand changes standing up. Mark actually has a video about this already.
Reverse Turkish getup
@@MarkWildman So to get continuous TUT doing a 3x3 TGU translates to 3 reps a side for each set, alternating sides without stopping until you've done the 3x3 (using the reverse tgu)... right?
No rest between sets of 1?
What is the rest period between alternate hands suppose my right hand was under tesion for 60 seconds amd gets tired and I want to switch it to left side should i take rest for 1 minute or just continuosly shift weight to left hand then do the exercises for 60 seconds
I’m sure I’m not the only one wondering, but Mark, what’s the status of the app? We are locked down here in Toronto. Need something to invest my time on.
Meeting this week to find out
So, would you say 5x5 is the max you should do with TGU? I did this a few weeks ago with my 16kg. When I do TGU, I switch hands between each rep, trying to do 5 reps with each hand, then I have a rest between each of the set. I got a 20kg last mouth, but I don't feel comfortable using it for TGU yet. I wanna try and max with my 16kg before hand.
I can only manage 5kgs at the moment, I need to get the form right, I struggle with my left side
Check out the breakdown videos
When is the mace nerd math video coming?
I just started doing double TGU's (Shin-Box) for for about 10 minutes. Do you think this could be valid as a workout? Would you supplement it with additional movement?
*I'm working with two Olympic bells of 8KG with a torn shoulder labrum, no pain in process
Seems fantastic
I'm not sure I've understood correctly. Is the first goal 10 minutes total or 10 minutes on each side ?
10 min total
When you do multiple reps, do you keep the bell pressed overhead between reps or do you lower it and press it between each rep?
Lower and press
@@MarkWildman thanks. Thought so, but thanks for the confirmation
I wonder though, Mr. Wildman, how to integrate the Heavy and Light into that equation. Thats probably my only criticism of all the Wildman vids in general - key concepts are introduced independent of other concepts in different videos.
For example, he says there are lots of ways to do things here with TGU . Then recommends (interpretation mine):
week 1 workout 1 - 3 reps of 1 per side so 6 total
week 1 workout 2 - 4 reps of 1 per side so 8 total
week 2 workout 1 - 5 reps of 1 per side so 10 total
...
week 4 workout 2 - 10 reps of 1 per side so 20 total
In other videos - he emphasizes the Heavy and Light days and TGU should have one of each per week. So, as a beginner, if the first in my example is a Light (L), then what happens in workout 2? Is it a heavy? If so, do I do 4 reps of a higher weight? That extra rep per side, one could argue, does make it "heavier" - but its not really addressing the H/L dynamic. In fairness, he does emphasize that each Fundamental is different - especially Ballistic and Grind. TGU is unique in its Time-Under-Tension. Here in the above example, its going up progressively from week 1.
If I reach a goal of 10 reps in 10 minutes after 4 weeks - that would be a great accomplishment in first month. Isn't that "goal" sufficient enough? Or have I cheated myself by not making it more strength-centric on "heavy" days?
Don't get me wrong - its great input from the dude. I am totally sold on bells and doing these 6 fundamentals right. I just find myself questioning my own plan whenever I sit down to draw one up. I just don't want to spend the next 2 months doing a wrong interpretation. That said, I think if I do get the TGU to 10 reps per side in 10 minutes in 4 weeks that will be doing the work at some level.
A B C D E F G
1 1 10 3 1 3 30
1 2 10 4 1 4 40
2 1 10 5 1 5 50
2 2 10 6 1 6 60
3 1 10 7 1 7 70
3 2 10 8 1 8 80
4 1 10 9 1 9 90
4 2 10 10 1 10 100
-----------------------------------------------
5 1 10 3 2 6 60
5 2 10 4 2 8 80
6 1 10 5 2 10 100
6 2 10 6 2 12 120
7 1 10 7 2 14 140
7 2 10 8 2 16 160
8 1 10 9 2 18 180
8 2 10 10 2 20 200
where:
Week - A
IntraWeek - B - so following the Tetrus video - 2 TGU's per week (H or L ?)
Kg - C - I think I can do 14kg, but sticking with 10kg for now so I can firm up technique
Set Count Per Side - D - that makes sense
Rep Count - E - how many consecutive reps on one side per set
TuT MIN (@30sec) - F - assuming 30 seconds per rep, how how many minutes TOTAL (both sides) am I supporting weight
W.C. - G - Work Capacity as he refers in other videos on volume. Doesn't directly apply here as it does for say, Swings, its a value that, 1) resets after goal is reached 2) doubles over 8 weeks
Its a plan...
Hey Mark, where do pull ups and dips fit into the program?
Good question. 7 answers. I’ll make some videos
@@MarkWildman thank you 🙏
7:20 As always... restomp that groin?
so i've been doing TGUs wrong. I was alternating each time
That is one way to do it, just because MW said you can do several on one side doesn't make alternating sides wrong. Check his other TGU videos.
The adjustable kettle bell is 9 11 kg
Which one