The idea of work capacity as the method of measurement is the key, IMO. I think the hardest part is being honest with yourself is how many reps you did that were done RIGHT and were not crap. For me, the number of good reps I can do before the technique begins to suffer is my total fitness quotient: the reps I can do perfectly is the product of my strength and cardio.
This so sparked a brainwave. I wrote out tables like that for 3, 4, 5 reps, 5-10 sets for all the exercises and I can see it would allow me to ensure I am doing a comparable amount of work, but I need to do few reps or want more sets, I can choose! Amazing.
My spreadsheet for this volume cycle training has these columns: Date • Weight • Reps • Sets • Timing (EMOM / E2MO2M / E3MO3M) • Work time x set • Rest time x set • Total work time • Total rest time • Total time • Total reps • Work capacity. I'm testing it with 40"/20" EMOM and 40"/80" E2MO2M, and asymmetrical 12/16k bells. It's not challenging given my current level of fitness, I could definitely go way heavier with the E2MO2M, so for now I'll be playing around in terms of TUT. That being said, this programming is a really nice excuse to buy two Kettlebell Kings adjustable bells (if and when they'll be back in stock).
I'm glad I found this video. I have a rotator cuff injury, so I have been looking for a clean and squat based program while I can't press. I don't have 16s, but I figured I'd do the math with 2(24), 24+32, and 2(32)
@@MarkWildman well, you were right. The uneven load didn't necessarily bother my rotator cuff, but I couldn't seem to do many reps without lower back pain. Side note, I tried pressing an unloaded barbell and had no pain. I wonder if it's because it takes the rotator cuff out unlike the kettlebell press. Always learning
Well I found that adding Reps is far more intense than adding sets. I'm brand new to kettlebells, so started light to make sure I learn how, 12kg. Did a progression over weeks of 5setx5L/5R EMOM swings (I've been doing 4 different KB excersises, this is just an example. C&P, Goblet Squat, Bridge Press as well as swings with a hand to hand transfer.). The 6sets, 8 sets, 9 sets and 10 sets. Then wasn't quite sure what to do so kept the 10 sets and added reps, 6L/6R, 7L/7R, 8L/8R, 9L/9R, and at 10L/10R I had a rough time. I actually had a rough time at 7L/7R and had to go down for a couple weeks because my thighs were burning. But then was able to progress. But at the 10L/10R I got to 8 and my form felt like it really suffered. I'm wondering if instead of trying to go from 9L/9R to 10L/10R if I should have gone to 14Kg at 5 setsx5L/5R. Need to really re-watch some nerd math. I also think I went to hard with 8sets C&P 3,2,1 switching left and right. The 7 sets was not too bad, but 8 sets at 12kg felt very different. Sorry I've had a desk job for a long time and the pandemic. This channel is helping me to make a change.
Almost the same as what I do. I have 2x12kg and 2x14kg all I could get with lockdown. Actual alot harder than I thought it would be. I was going to ask a similar question so hope you get a better reply. Mostly I do 5x5 and snatch is EMOM. But now I'll start adding 1 set each session on the light days and see if I can get to 10x5.
@@gilbertgurney4898 I bought one of those Kettlebell Kings adjustable competition style kettlebells. So far I have used 12kg, 16kg, 18kg and 20kg, depending on light or heavy day. It has been great with just the single kettlebell footprint. Took some waiting to get the kettlebell, but been great since I got it. The 20kg has only been for small sets of squats or bridge presses. Also some around the world warmups if it was at 20kg from the previous day's exercise.
Mark, can you do a nerd math video on how you would train leading into the SFG I snatch test? I think a lot of people might find your methodology for this helpful. I certainly would. Training for SFG I testing in November. I will be doing it at 28kg. Which I will need help with. Thank you. Happy to donate or pay for this.
I'm super curious as to what the next stage of program design looks like when you reach 32 kg, 10 sets of 3 (or 5) for the double clean and press. I imagine one is generally quite strong at that point and it boils down to what the client's future goals are? I expect that there are a number of answers to this but I'd really like to know your initial thoughts and considerations at that point! Go even higher in weight towards 48 kg? Go even higher in sets towards 20 sets? Add complexity?
I let Mark answer but you raise good questions. I just don't see the beast as a goal at all cos it's not in line with kettlebell philosophy. Maybe I'm being too conservative though... I always thought a 32kg as final goal BUT me being conservative could be because I'm on the small side😃.
Could this be adapted to cater for asymmetric doubles. Ie I have a 16kg and 24kg and would love to program some double KB lifts using them. Love your videos Mark!
Same math, calculate the total volume and alternate the weight (doing one sided with the 24 vs asymmetrical doubles with both) from workout to workout always increasing the volume. Just switch sides between sets when doing asymmetrical stuff. If you just have a 16kg and a 24kg it might be tricky though, since squats with both (= 40kg) will be a lot harder than with just the 24. Also the clean and press will feel a bit weird - the heavier loaded side will feel a lot tougher. Get really really good with the one-arm clean and press before you try them.
Mark, please comment on the brief statement you made about doing the three movements at the top of the board on consecutive days. Specifically, if those were the 3 prime exercises, would this really be a 9-day cycle, to allow for recovery day in between each workout day, or would you/Pavel/other KBers just grind a different movement every day? Does the swing component (momentum) of the movements let you get away with this vs traditional barbell training fatigue and overtraining risk?
Do you have any recommendations for how to work in a deload type week to focus on prehab? I find with all the volume in the tetris program that I seem to get elbow tendonitis and weird groin pull type problems. I do yoga after working out, foam roll and hit dynamic stretching so I don’t think that’s an issue. Thanks, love this stuff.
I already do this. Not sure what Mark would/will say, but in my version "Heavy" = Double (C&P or Squat) and "Light" = Single. So one day I do Double Front Squat and Single C&P. On another day I do Goblet Squat and Double C&P. Probably lots of ways to do it I think this way works great
@@thenofxlagwagon thanks for your idea. I will stick to singles till i'm done with the 24 :D. But this will take a year or more. So sometimes i want to do something else.
@@MarkWildman I don't understand your reply about commercials,my question should I go to 10 sets of 5 in the 16s,then move up to the 24s and start with the 3sets of 4 up to 10sets of 4 then move up 32s?
@@aurupunk Yeah, towards the end of the program, with a 3 minute timer between sets you'd end up at 30 minutes for the squats and 30 minutes for C&P - together with warm ups and a cooldown session you're looking at a 1 1/2h training session, that's just way too much.
With 5x5x20kg = 500kg, 5x4x24kg= 480kg, 5x3x28kg=420kg should I set the workout from heaviest KB to the lightest because the work capacity is the lowest?
If doing a light/heavy alternating for single arm swings (and clean & press), would I be roughly matching (and increasing) the total work capacity between the heavy and light days or just keep each progression totally independent regardless of work capacity. EG for swings, supposing I'm at 16kg *12*(5+5) = (1920), and want to add in 24kg heavy day, then I'd either start at (or quickly build up to) something like 24kg * 8 * ( 5+5 ) or 24kg * 10 * (4+4) to match work capacity, vs just starting way back at 24kg * 5 * (5+5) or even (3+3) and letting the "heavy" day actually be unrelated in work capacity (in this case much less)? Or does the work capacity based nerd math not apply as well to single arm, not-barbell-like progressions? Almost done with the playlist, really enjoying it, I feel like either I'm learning something or I'm getting all nestled up here in Mt Stupid.
I have a question but not sure how to articulate it. After your "volume cycle" video last week, I thought I had the idea for setting up my program (using the basic movements, swing, clean &press, squat). The methodology seemed clear. However, after watching these last two videos, While I understand the math (I think), I don't know which method/math I should use. IS this one used for strength and the volume cycle used for endurance? Should they be mixed? I have access to different weights for now so I could change. This is all great information, but it's rapidly becoming too much information for a novice like me, especially when trying to add in clubs and mace. Thanks.
I think always try and focus on just one program for like 2 months consistently, then do another. There's no need to mix and match. After finishing a volume and then a density cycle you can do the double kb cycle. As a rule of thumb slowly increase the total volume over time - just keep in mind that the double squats will be harder than the single loaded ones of course because they're heavier, so the volume in the beginning will be lower than what you acchieved at the end of a volume cycle with a single bell. Hope that makes sense.
Is it correct to assume that the volume is cut by 50% on deload weeks? Otherwise if the intensity is cut by 50%, we would need an 8k, 12k, & 16k for your example.
Just would like to ask: was this to be a double C&P with a front squat, in one full motion (basically the Olympic version), or was this meant to be done as a C&P series, then a FSQ series, and if you have the gas then a double Snatch. Or is it just whatever you can/want to do?
you should add sets (not reps) when you can survive it. if you are self coaching. that is up to you i write wt x sets x reps. is that how you are writing. or are you writing wt x reps x sets
I was also wondering... But maybe they traced the profile(i know the web... anyone can be anything)? Probably a guy still...this is the shit mostly guys do😂
Re: program design. I think we can blame some of it on shitty crossfit programming. I've seen lots of it, no rhyme or reason other than to "get a good workout." Workout != training. Don't get me started.
i dont always commect... but this guy is pure gold for anybody who does kettlebells. Bravo
...not the coach we deserve, but the coach we need.
The Mark Knight
🤘
Thanks for this, Mark. I’m going to apply this to the double 16’s, 20, & 24 at the gym I go to
Mark teaches the what and how while really teaching the why (and while he's where)
The video I have been waiting for. Awesome content, as always!
The idea of work capacity as the method of measurement is the key, IMO. I think the hardest part is being honest with yourself is how many reps you did that were done RIGHT and were not crap. For me, the number of good reps I can do before the technique begins to suffer is my total fitness quotient: the reps I can do perfectly is the product of my strength and cardio.
This so sparked a brainwave. I wrote out tables like that for 3, 4, 5 reps, 5-10 sets for all the exercises and I can see it would allow me to ensure I am doing a comparable amount of work, but I need to do few reps or want more sets, I can choose! Amazing.
My spreadsheet for this volume cycle training has these columns: Date • Weight • Reps • Sets • Timing (EMOM / E2MO2M / E3MO3M) • Work time x set • Rest time x set • Total work time • Total rest time • Total time • Total reps • Work capacity.
I'm testing it with 40"/20" EMOM and 40"/80" E2MO2M, and asymmetrical 12/16k bells.
It's not challenging given my current level of fitness, I could definitely go way heavier with the E2MO2M, so for now I'll be playing around in terms of TUT.
That being said, this programming is a really nice excuse to buy two Kettlebell Kings adjustable bells (if and when they'll be back in stock).
This is gold, I’ve watched that first video you posted a few days ago a number of times trying to implement into my training program! Thank you!
THIS is what I have available! Wow, great stuff. I need a screenshot.
I really, really love these.
I'm glad I found this video. I have a rotator cuff injury, so I have been looking for a clean and squat based program while I can't press. I don't have 16s, but I figured I'd do the math with 2(24), 24+32, and 2(32)
Do the first and last until it’s healed. Asymmetric double load can do weird things with that injury.
@@MarkWildman well, you were right. The uneven load didn't necessarily bother my rotator cuff, but I couldn't seem to do many reps without lower back pain. Side note, I tried pressing an unloaded barbell and had no pain. I wonder if it's because it takes the rotator cuff out unlike the kettlebell press. Always learning
Absolutely brilliant video. Cheers Mark
Man does this ever add up , to great stuff !
This is awesome.
Well I found that adding Reps is far more intense than adding sets. I'm brand new to kettlebells, so started light to make sure I learn how, 12kg. Did a progression over weeks of 5setx5L/5R EMOM swings (I've been doing 4 different KB excersises, this is just an example. C&P, Goblet Squat, Bridge Press as well as swings with a hand to hand transfer.). The 6sets, 8 sets, 9 sets and 10 sets. Then wasn't quite sure what to do so kept the 10 sets and added reps, 6L/6R, 7L/7R, 8L/8R, 9L/9R, and at 10L/10R I had a rough time. I actually had a rough time at 7L/7R and had to go down for a couple weeks because my thighs were burning. But then was able to progress. But at the 10L/10R I got to 8 and my form felt like it really suffered. I'm wondering if instead of trying to go from 9L/9R to 10L/10R if I should have gone to 14Kg at 5 setsx5L/5R. Need to really re-watch some nerd math. I also think I went to hard with 8sets C&P 3,2,1 switching left and right. The 7 sets was not too bad, but 8 sets at 12kg felt very different. Sorry I've had a desk job for a long time and the pandemic. This channel is helping me to make a change.
Almost the same as what I do. I have 2x12kg and 2x14kg all I could get with lockdown. Actual alot harder than I thought it would be. I was going to ask a similar question so hope you get a better reply. Mostly I do 5x5 and snatch is EMOM. But now I'll start adding 1 set each session on the light days and see if I can get to 10x5.
@@gilbertgurney4898 I bought one of those Kettlebell Kings adjustable competition style kettlebells. So far I have used 12kg, 16kg, 18kg and 20kg, depending on light or heavy day. It has been great with just the single kettlebell footprint. Took some waiting to get the kettlebell, but been great since I got it. The 20kg has only been for small sets of squats or bridge presses. Also some around the world warmups if it was at 20kg from the previous day's exercise.
Well explained👍🏻. Thank you.
Mark, can you do a nerd math video on how you would train leading into the SFG I snatch test? I think a lot of people might find your methodology for this helpful. I certainly would. Training for SFG I testing in November. I will be doing it at 28kg. Which I will need help with. Thank you. Happy to donate or pay for this.
Will you send me a link to the requirements page these days. I stopped looking years back because the requirements changed so often
@@MarkWildman Yes, an SFG I and 2 prep video would be great! www.strongfirst.com/certifications/sfg-i-requirements/
I'm super curious as to what the next stage of program design looks like when you reach 32 kg, 10 sets of 3 (or 5) for the double clean and press. I imagine one is generally quite strong at that point and it boils down to what the client's future goals are? I expect that there are a number of answers to this but I'd really like to know your initial thoughts and considerations at that point! Go even higher in weight towards 48 kg? Go even higher in sets towards 20 sets? Add complexity?
I let Mark answer but you raise good questions.
I just don't see the beast as a goal at all cos it's not in line with kettlebell philosophy. Maybe I'm being too conservative though... I always thought a 32kg as final goal BUT me being conservative could be because I'm on the small side😃.
32 is plenty for 99% of people. If you can run this program up to the top, you are already in the .01% of the population!
Could this be adapted to cater for asymmetric doubles. Ie I have a 16kg and 24kg and would love to program some double KB lifts using them.
Love your videos Mark!
Maybe I’ll shoot that today.
@@MarkWildman legend! Can't wait! 🙌
@@MarkWildman and a swings doubles video who be cool
Yes please! Are you able to talk about doubles with 4kg jumps as well?
Same math, calculate the total volume and alternate the weight (doing one sided with the 24 vs asymmetrical doubles with both) from workout to workout always increasing the volume. Just switch sides between sets when doing asymmetrical stuff. If you just have a 16kg and a 24kg it might be tricky though, since squats with both (= 40kg) will be a lot harder than with just the 24. Also the clean and press will feel a bit weird - the heavier loaded side will feel a lot tougher. Get really really good with the one-arm clean and press before you try them.
Mark, please comment on the brief statement you made about doing the three movements at the top of the board on consecutive days. Specifically, if those were the 3 prime exercises, would this really be a 9-day cycle, to allow for recovery day in between each workout day, or would you/Pavel/other KBers just grind a different movement every day? Does the swing component (momentum) of the movements let you get away with this vs traditional barbell training fatigue and overtraining risk?
Looks good, but I doubt I'll need the 2nd 32kb for the first couple weeks
Do you have any recommendations for how to work in a deload type week to focus on prehab? I find with all the volume in the tetris program that I seem to get elbow tendonitis and weird groin pull type problems. I do yoga after working out, foam roll and hit dynamic stretching so I don’t think that’s an issue. Thanks, love this stuff.
Love the nerd math approach but it makes me scared... Couldn't we just measure our body fat percentage and just do curls 🤣. Thanks!
Curls are only for the squat rack
There'll be a line...
hey Mark, can you do one for pullups?
hey Mark, What are your ideas to mix double KB's with the Tetris plan/ Single KB ? Thank you for your efforts.
I already do this. Not sure what Mark would/will say, but in my version "Heavy" = Double (C&P or Squat) and "Light" = Single. So one day I do Double Front Squat and Single C&P. On another day I do Goblet Squat and Double C&P. Probably lots of ways to do it I think this way works great
@@thenofxlagwagon thanks for your idea. I will stick to singles till i'm done with the 24 :D. But this will take a year or more. So sometimes i want to do something else.
Mark, is there any way to convince you to do a super in depth video like this with 2 hand club? PLEASE???
I think this is very interesting, though it would require a lot of kettlebells!
thank you
Mark how would program for a person to go from 16s to 24s then the 32s?I can't do but maybe 2 reps with the 24 trying to get stronger.
@@MarkWildman I don't understand your reply about commercials,my question should I go to 10 sets of 5 in the 16s,then move up to the 24s and start with the 3sets of 4 up to 10sets of 4 then move up 32s?
I guess that is the correct path...?
So for programing, is this C&P AND C&S Monday Wednesday Friday? Or just one of them?
I would like to know as well. I think it is one of them, seems too much volume when both on same day
@@aurupunk Yeah, towards the end of the program, with a 3 minute timer between sets you'd end up at 30 minutes for the squats and 30 minutes for C&P - together with warm ups and a cooldown session you're looking at a 1 1/2h training session, that's just way too much.
Love the idea. I have a question. Where do you put this in your Tetris of training? If you're running 2 or 4 days with the classic movements.
BTW, you need to travel with six (not two) kettlebells to use program like this ;-)
With 5x5x20kg = 500kg, 5x4x24kg= 480kg, 5x3x28kg=420kg should I set the workout from heaviest KB to the lightest because the work capacity is the lowest?
If doing a light/heavy alternating for single arm swings (and clean & press), would I be roughly matching (and increasing) the total work capacity between the heavy and light days or just keep each progression totally independent regardless of work capacity.
EG for swings, supposing I'm at 16kg *12*(5+5) = (1920), and want to add in 24kg heavy day, then I'd either start at (or quickly build up to) something like 24kg * 8 * ( 5+5 ) or 24kg * 10 * (4+4) to match work capacity, vs just starting way back at 24kg * 5 * (5+5) or even (3+3) and letting the "heavy" day actually be unrelated in work capacity (in this case much less)?
Or does the work capacity based nerd math not apply as well to single arm, not-barbell-like progressions?
Almost done with the playlist, really enjoying it, I feel like either I'm learning something or I'm getting all nestled up here in Mt Stupid.
Just to clarify. Vid 1 was for 2-4 kg jumps and vid 2 is for 8 kg jumps?
Just to make sure I have this correct, if all volume is equal you still start with L then M and finish on H KB weight. Correect?
I have a question but not sure how to articulate it. After your "volume cycle" video last week, I thought I had the idea for setting up my program (using the basic movements, swing, clean &press, squat). The methodology seemed clear. However, after watching these last two videos, While I understand the math (I think), I don't know which method/math I should use. IS this one used for strength and the volume cycle used for endurance? Should they be mixed? I have access to different weights for now so I could change.
This is all great information, but it's rapidly becoming too much information for a novice like me, especially when trying to add in clubs and mace. Thanks.
I think always try and focus on just one program for like 2 months consistently, then do another. There's no need to mix and match. After finishing a volume and then a density cycle you can do the double kb cycle. As a rule of thumb slowly increase the total volume over time - just keep in mind that the double squats will be harder than the single loaded ones of course because they're heavier, so the volume in the beginning will be lower than what you acchieved at the end of a volume cycle with a single bell. Hope that makes sense.
@@georglehner407 Thanks, sometimes I get confused drinking from the fire hose.
Drinking from the fire hose 🤘
Exactly how I feel sometimes!
DVG is getting a following
people who don’t understand basic math don’t like basic math
Mark, how about doing these with offset loads? I have only single bells.
I’ll make a video
@@MarkWildman Awesome!
Obviously complex - but would you work in lighter double KB & heavier single KB of the same movement and go up the ladder by the work capacity number?
that deserves a video
Is it correct to assume that the volume is cut by 50% on deload weeks? Otherwise if the intensity is cut by 50%, we would need an 8k, 12k, & 16k for your example.
It should be 50% weight... so you see why double belling is a problem. Equipment requirements go up substantially. But you could deload in other ways
@@MarkWildman Or 2 KBK adjustable bells would come in handy. Thanks
Just would like to ask: was this to be a double C&P with a front squat, in one full motion (basically the Olympic version), or was this meant to be done as a C&P series, then a FSQ series, and if you have the gas then a double Snatch.
Or is it just whatever you can/want to do?
Hi all! When i should shift 16x3x5 to 16x3x6 ? thnx Mark and community for your ideas!
you should add sets (not reps) when you can survive it. if you are self coaching. that is up to you
i write wt x sets x reps.
is that how you are writing.
or are you writing
wt x reps x sets
@@MarkWildman i wrote wt x sets x reps . I mean when i have done progression with sets to 32x5x3 , should i go back and add reps?
I’m doing your clean and press ladder for single arm now. Would this be an option as well for single arm, or is this really more valuable for doubles?
This is really doubles. Different stuff for single arm and doubles. Very different. This should be a video. Remind me
Oh by the way, you should make a video...
@@MarkWildman Reminder part 2. Also I'd like to see you cover this video with the new Wildman bells and how to run it multiple times through.
Another great video Mark 👍
Could this be performed with 20, 24 & 28? (Lacking an extra 32 at the moment)
Yes
What an odd question!
Your opinion on armor building?
are we talking muscles, iron body, or actual plate armor
@@MarkWildman I was wondering how to implement your nerd math to Dan John's complex: two cleans one press three squats.
Ahh yes. I haven’t heard this in a long time. It’s rad. It’s mean. I should put it on the video list
@@MarkWildman Yes. Please.
@@manjitrupbikram Did Mark make this video, do you know?
However, I don't believe that I can C and P double 32s! That is heavy!! Even if I pushpressed
How do we know its a down vote guy and not a down vote girl? 🤯😳
I was also wondering... But maybe they traced the profile(i know the web... anyone can be anything)? Probably a guy still...this is the shit mostly guys do😂
Ah! I kept looking for a guy named DVG...duh.
I wonder how many people can do a double 32kg. snatch
Not many. It’s really hard
.0001% I'd guess!
Could you explain how this plan can be applied to barbells? Or if you friend JP has videos about it.
Can someone explain the rest times to me?
Did you see video 1?
@@MarkWildman nope will reference. Thanks Mark
Thats the time you take to not throw up...=rest.
@@kevinorr6880 😅😅😅
Re: program design. I think we can blame some of it on shitty crossfit programming. I've seen lots of it, no rhyme or reason other than to "get a good workout." Workout != training.
Don't get me started.