Is 10 min of Kettlebelling enough - Part II - Yes - Nerd Math
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- เผยแพร่เมื่อ 26 ก.ค. 2024
- 10 min of kettlebelling is an excellent foundation of fitness if you do the NERD math planning correctly for the 6 fundamental kettlebell exercises
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"Get good at a limited number of things." Best advice I've heard for fitness and for life.
Fact!! I'm an absolute expert at one thing, damn good at two more, capable at some other and suck at the rest. Truth to live by...
Its a skills channel, not a fitness channel
Mark, I've literally been binge watching your nerd math for KB. But you saying "getting good at a limited number of things " hit home and is absolutely key for success. Thanks
Hi Mark, from the UK. I'm 73 years old and have been following your techniques and routines for a short while now, and they are great, thanks very much. I was diagnosed with type 2 diabetes a while ago, and needed to lose weight, your advice has been invaluable, so far, with you and a decent diet. have lost 22 pounds in the last 2 months and am feeling fitter and healthier than I have for a long. long time. Keep up the good work, please. (I'm only using a 16 kg bell, but that is sufficient for now)
more than enough weight for your age. next invest in a 10lb club. then a 15. there are years of work for you to do at those weights
@@MarkWildman I haven't even looked at club videos yet. But I'll do as you say. You're the boss.
Badass man!
@@brianbailey6138 And sandbags too, I don't know why sandbags are way more fun for me than barbells.
Very much like the kettlebells you teach, this channel is one of the more underrated channels on YT! Deserves a MUCH bigger audience!
Keep up the excellent work, Mark!
I love this and have been using this method not only for kettlebells but also Bulgarian bag spins, arm throws etc.. My strength has increased and at 59 years I’m happy so thank you Mark.
Buddy and I decided to do 5,000 swings with 53lb KB for Dec. Started with trying to do 150 swings in 20min. After three weeks and about 3,000 swings I got to 200 swings in 10min on my way to doing 350-400 swings in 25-27min. Starting 2023 with 7,500 swing challenge and then on to Dan Jon's 10,000 swing challenge in February '23. After Feb, will go back and start progression for the other exercises. So simple, yet still so challenging. Everyday activity feels so much easier after 4,000 swings so far. You may not be setting any power lifting records, but you get through your day with little fatigue and a whole lot safer with the developed core. Cheers.
Excellent
😊That my friend makes the most sense as a realistic payoff for what we really do, thank you!
'Muscley Confusey' needs to be a t-shirt.
I recently found this channel. It is literally the best information I've found on TH-cam. I've thought about going to 200 swings in my program before, but this settles it. Thanks Man!
This is one of the best videos I've seriously ever watched on TH-cam. Thanks Mark. You're teaching me everything about kettlebell-ing. I really appreciate it.
Hey Mark, great video. One engineer to another, this is a brilliant way of quantifying workout objectives for the (reasonably) mathematically minded. (Bonus points for no Fourier transforms...) I've been using your videos on kettlebells and heavy clubs to explore the whole cross-body stabilisation thing, after decades of traditional weight training and martial arts. Really beneficial at age 56 (never realised how hard kettlebells can be). All the best from (recently burned down) Australia, and thank you sincerely for your excellent posts on these issues. - John Cadogan
(loved that quip about Fourier Transforms! 😂😂 Is there a more hated Math exercise in engineering?)
@@fishmonger1069 Laplace was close, if memory serves (it was a long time ago for me...)
i can barely remember Fourier transformations at this point, but i do still have the occasional nightmare about partial differential equations calculating fluid flow through an increasing radius pipe
I apologize for being off topic, but I wanted to let you know that I appreciate the way you cut through the auto industry propaganda, even though not all of your information applies to myself as an American. Keep up the good work.
The more you watch Mark either doing nerd things or crushing kb related techniques the more he grows on you. Such a great dude
Brilliant
.... as always!
I don't know the background of Mark, but he totally gives me the math/physics teacher vibe. Explains things very clearly. Awesome channel. I hope the channel grows a lot. I'm just glad I found this channel.
Love your stuff Mark. Just started this today…Gonna crush it!!!
Such a great explanation - I've never heard anyone else explain kettlebells with way before in term of a routine and work capacity. Really excellent and have recently added back some TGUs and 2-handed KB swings back into my training. Thanks for sharing and looking forward to more great videos.
Thanks for this program. Im coming back from a long convalescence due to a torn supraspinatus on the left shoulder and this has helped me a lot to get back into shape.👍
I started this this week. I do it as foundation of my training, and do few other exercises different every day, but I made this my basic thing. Mark is such a great guy, thanks for everything. His philosophy of training has so much sense, now the hard work is on US. :)
Andrej Bozho how has it been after four months? How often did you increase volume? Did you concentrate in a single excercise, or did you do a weekly program with other movements?
Outstanding information!! Thank you for this. Twenty years of kettlebells have kept this old man in fighting trim.
Your content is some of the best for learning these skills. Thank you for making it public.
I love this one. Great wisdom... get good at a limited number of things first.
Works for kettlebell. And for my work as a pastor. Thanks for this! 🙏
This info was awesome. Thank you!
Very BEST information. Clearest teaching style I have ever heard. Glad yours was the first channel I checked out. I am so thankful to you.
Always quality. Straight to the point. No Bullshit. It's clear why you are so successful as a coach.
Great vid. Thanks. In the wake of the Coronavirus pandemic I've bought a 16kg KettleBell to avoid the gym and will be following the guidance in your vids. Keep them coming please. Cheers!
Awesome content Mark, keep it up. As a kettlebell enthusiast, I've learnt loads!
thank you for all the information!
It's very helpful
This channel is utterly fantastic. No bs, just straight to the point information… plus the occasional made up phrase.
i do enjoy making up phrases.
Wow - I actually understand this. Thank you so much. I’m consuming your videos and purchased two kettlebells in the last two days. I realized mine were way too light.
Excellent content Mark
Wish i had known these facts about muscle confusion ten years ago. Thanks.
This is awesome explanation! Thanks, Mark!
Wow thanks for the information...simple and to the point
Mark, this was both humbling and enlightening. This is super simple now I have a baseline. Thank you my good man! I have a 30lbs. I have been doing arbitrary workouts. Nerd math is dope and now I'm on a mission to Studville!💪🏿👊🏿
Glad to have you. Enjoy the journey
Excellent lesson! Good point.
As kettlebell instructional videos go....this one's awesome. Thanks.
Dude, you just set my plan for the next month, preesh!
Not “sexy” as you said but a must watch! Makes a lot of sense and great info. Thanks again!
This is very useful. Thank you!
Thank you.... excellent.
Wow, I have not thought about it like that before. I’ve been constantly looking for different workouts for variety (“muscle confusion “) when what I should be doing is mastering the essentials. A real lightbulb moment! Thanks
ur brain is like a muscle too dont let it get confuse LOL
Since out country, South Africa the great, is in lockdown at the moment I can't go to gym so I did a combo of this style of workout with some of the movements from your 6 basic kettlebell movements video yesterday with 2 minute breaks in between using a 12kg kettlebel . Gotta say it was hell. This was great advice
i like this video a lot, i had thought of this work capacity chart before when DLing regular bar, but hadn't stopped to think on swings
funny how one forgets awhat we already know
Great content! Just a few questions, though.
1. How would the "nerd math" work for TGU? I'm guessing 10 to 20 reps per minute is quite impossible for this exercise. What should the starting point be? What should the target rep be before getting a heavier weight? I also remember that in a previous video about TGU you said that normally beginners do 1 rep per side at a time. So, how would that affect the programming fo TGU? Would you do say 3 reps each side (1 rep at a time per side) in under a minute?
2. Once you get to 20 reps in under a minute, do you directly move to a heavier weight and start over at 10 reps per minute? Or would you then move to 10 minutes straight of the exercise with the same weight and when that becomes manageable you then get a heavier weight?
3. For cleans and presses and snatches, 5 minutes straight in one side and then the other? Or alternating sides each minute?
Love the channel, keep it up!
I had all of these questions!
No way you could do 6 get ups in one minute. Thus, you’re beginning to answer your own question. MW did the math for you, now just do the thinking and scaling.
The get up is completely different you do reps one at a time it’s quality over quantity.
Awesome trainingadvice!
excellent point !!!
7:30 I think thats really cool that you brought up ballet, those girls really are talented with all the hours they invest in their art.
thank you wildman
Wow! On the strength of that video I am about hit the subscribe button - broke everything down and then fixed it in 10 minutes!
Brilliant arguments.
As a former math teacher I love collecting data from my workouts and this is a fantastic way to look at it. I fully appreciate you having videos to go over math. Keep up the great work.
math is where its at
I still teach math. What do you do now?
3:00 to 6:00 is probably the maximum amount of clarity a human being can withstand.
Def very cool video. Looked into doing swings more. Glad I searched
This was AWESOME! DEDICATING MYSELF TO THIS "TEN MIN GEM". VERY HUMBLING AND I.WAS CONSIDERING UPPING MY BELL FROM MY 30LBS TO 50...NO I HAVE TO SEE IF I CAN COMPLETE THIS. AND I WILL MASTER IT. DAMN IM STOKED HAD MY BLACK COFFEE...AND AWAY I GO SWINGIN'👊🏿👊🏿👊🏿💪🏿💪🏿
Very simple and basic standard to beginner or expert to utilize such an impacting and effective format....
Apparently 12 ppl have just went into Mental Confusion with topnotch straight forward priceless and timeless information
LOL these are the kind of videos I enjoy the most
Best shirt ever! Thanks for the video!
“Muscly confusing” it gets me every time I watch this 😂
Hi Mark, do you have break down videos of the big 6 KB exercises you talk of?
I have seen others do this, but I really like your style and the way you present your information.
When I get time I will peruse your channel more completely. 👍👍
i haven't done a breakdown of all of them in depth yet. its on the list
Such a good video. Started out confused and angry and by the end I'm clicking thumbs up and subscribing haha
Very informative n totally make sense....thank you
Dude, I don't know what exactly You are doing, but.. I just keep coming back for Your insights and advice and apply them right back - in a middle of a video, often::) - with my kettlebell practice.
There are TONS of other kettlebell "how to" videos up there, but NONE of them "stuck" with me.
Thanks, Mark. A ton. Appreciated.
P.S. Just did 130 swings with 24kg kettlebell in 9min. 38sec. - 3120kg, so actually, three tons.
Thanks three tons, Mark. :)
Great video!
I have (very) recently been introduced to the idea of kettlebells, and I find them fascinating! They are heavy, and as you put it in other videos, 'functional', with a lot of carry-over to routinen day-to-day activities/movements, as opposed to the BB/DB rel. exercises which are mainly strength training. And yes, one can do either/all for conditioning. But the kettlebells are so economical & take so little space, and for an Average Joe like myself who just wants to stay fit, active & healthy, they seem to be the most efficient & economical way to train!
I have 2 queries:
1) I am 42 yrs old; 176cm; 80kg (~20-22% body fat), and have a mostly desk job. Used to be into sports (recreationally) when younger, but haven't been so for a looooong time now.
Do you think kettlebell training alone (in conjunction with proper diet, of course) would help me do a 'body recomp'? I'd like to reach 75kg with ~15% body fat. How long do you think it would take, realistically? I can devote up to an hour or so of training, 2-4 times a week,
2) You have great video tutorials for beginners like myself!
Could you include an in depth tutorial of "The Turkish Get-up" please? I'd like to learn that. Safely! I really liked your video of the Deck Squat. Great form tips on how to perform that safely!
Safety is my main issue at this age -- one injury & I am out for weeks...
Hope to hear from you.
Cheers & thanks!
Keep up the GREAT work!
I’ve been doing a weekly workout by another TH-camr because it’s timed to music. And I’ve never seen such a change in my physique. It’s the only thing I’ve changed in my workouts
It’s a 30 minute kettlebell workout, different exercises (30 seconds) superset with alternating arm kettlebell swings (30 seconds) then 30 seconds rest. There are 20 exercises. I’ve counted that I do 18 alternated arm swings in one 30 seconds period. So for the 30 minutes I move 18 swings x 20 sets with 20kg = 7200kg (15840lbs) just in the swings
Christ! No wonder why my physique has changed!
Thanks for the math lesson!
Genius!!!
Love the answer in the title!! Haha 😂
Very nice explanation..
"...But what I do have are a very particular set of skills, skills I have acquired over a very long career. Skills that make me a nightmare for people like you." Liam Neeson(Taken).
Love this vid Mark! well presented. Terrible camera focus tho.
camera kind got run over. i'm gonna get it fixed
Great video. My kettlebell should be here this week, so I'll be watching all your videos very closely :)
ill make more... send questions
@@MarkWildman I will def. ask questions as they come up. Kettlebell should be here tonight and I'll be picking it up tomorrow. I don't drive so I'll be doing about an hour walk w/ it home lol. I'm pretty excited. I wish your channel got more views, I think you have the best channel for kettlebells. Keep up the awesome videos man.
Thank you for your time!!!
F'ckin TH-cam... I posted a long question and Thank you for your time was at the end of it lol.
Let's try this again... As far as starting a program, is this what you're suggesting/do you think this is a good jist?
Start out w/ one movement per day, 5 days a week, different movement per day
Do 10 minutes, one the minute, adding 1 rep each week...
After you master the form of the movements, do two different movements, then three... so you have 30 minutes, 5 days a week...
Once you get to 10 minutes on the minute for 20 reps, get a heavier bell?
Could you do an in-depth video on the Turkish GetUp? It's a movement that looks easy but is probably much harder than it looks... and I don't want to get injured doing something completely wrong...
And finally, thank you for your time!! :)
I'm just going to be following this channel for kettlebell advise because I find it helpful not to get bombarded w/ information from multiple sources when trying to learn new things.... There's multiple ways to skin a cat, but if you go around trying all the different ways, you'll never get good at skinning a cat.. lol
@@jasonsierchio1167 I don't know if that's what he meant but that sounds like a good plan...I'll give that a try. Thanks for the suggestion. Maths is hard. :-) And your post was a while ago so you've likely seen his video on the Turkish Get Up by now.
Great videos, super helpful. I work on a ship and have been wanting to get into just using kettlebells as time and space are hard to find. With this methodology, do you have any recommendations for a basic workout program using just the six key movements?
You've taken the confusion out of muscle confusion and how to get foundationally strong.
That was an awesome explanation. You Rock, Mr.Wildman.
Point of fact, I was doing pullups on an outdoor bar in a park. This old homeless guy came up smoking a cigarette and started talking to me during a rest. He told he used to be a gymnast and narrowly missed qualifying for the Olympics. I asked him if he still did any training and he said he hadn't done anything in years, then he asked I minded if he tried something. I said no, of course. He stuck the cigarette in his mouth and grabbed one of the supports with both hands and then pulled himself up into a human flag. He could only hold it for a few seconds, but he said the last time he'd even tried was 15 years before. God bless him.
"Strength is a skill"-- Pavel
Did you get his name?
@@Menaceblue3 I honestly just thought he was a crazy old listerbum until he did the flag, so no, sorry.
Mark, been really enjoying the info you put out. I’m very grateful! Would you be able to put this into a week or month or 3 months of a program? How long does it take to go from 10 swings at 16k to 20 swings at 32k? Also, can you do more than one exercise at a time? For example, Monday would be swings, cWednesday clean and presses, Friday get-ups?? Thanks man, I appreciate it. Again, love your content!
lol I'm more curious about the "Be Pretty" on the board to the right
"You can't be pretty doing a thing you aren't strong enough to do"
As always' great presentation ' doabĺe info. Thanks. 71 yr old in Thailand fores
So I can see how this could make programming for the ballistic lifts (swings, cleans, snatches) easier. But what about the “grinds” (TGU, side press, etc)? Same programming or not?
Also, how often? 3x a week adequate? Or should you be trying to up the numbers?
Dont complicate the obvious...you answered your own question which Wildman just went over
Do you recommend doing squats for someone who has Crepitus in their knee? I’m trying to come up with an alternative to avoid further damage.
Oh and peace from the uk 🇬🇧!!!
Thanks for the judo shoht out! Wooo!
I was thinking about doing Dumbbell ground to overhead or clean and press with relatively lightweight for 10 sets of 5 every day. Rest 1 to 2 minutes between every set. On a weekly or a biweekly basis increase reps per sets performed daily by 5 reps until you reach 20 reps. When you reach 20 reps, increase weight of each Dumbbell used by 5 pounds ( 10 pound total increase) and go back down to 5 reps per set. Repeat process until you get big and strong and fit. Nutrition, hydration, rest, supplementation, and vitamins matter also
1) normalize your break times. 2) add volume, not intensity. that means add sets of 5. if you increase to sets of 6 you've changed more than one variable at a time. changing the number of reps in the set alters the intensity
Genius.
That motto holds true for any skill including musicians .
Great talk Mark very well explained I'm 66 years of age and I have been doing Kettlebells on and off for some time, due to bursitis in my left shoulder which was not caused by Kettlebells I am now sticking to the one exercise so that I can rehab that shoulder, the one exercise is the double handed kettlebell swing which I vary in weight, the first program is 12 minutes x 20 (24kg) i.e 240 swings and then for variety I do 12 minutes x 10-15 reps with a 32 kg kettlebell plus I am experimenting with blood restriction training while doing the swings, I have only been doing blood restriction training over the last couple of weeks but so far all good.
You may consider adding adex inside and outside circles to the mix. Consider Starting really really light and doing volume cycles
It's probably emotionally healthier to first get good at a limited number of things than feel down on yourself for being mediocre at most things. Since I am mediocre at most things I am extremely excited to abandon that path and start doing a limited number of things. Thanks Wildman. Have any producers contacted you? You should have a reality TV show because you are compelling and have many elements around you that would make for a good TV show. Like jokes, swords, celebrities, hot women and a dog.
that's my life... if you know any producers i've got plenty of time on my hands right now.
With reference to your question about weights we use......We’re a weird nation Mark stuck in the middle of imperial measures and decimalisation. Stubbornly sticking to tradition, while begrudgingly influenced by our European cousins. When we weigh ourselves it’s nearly always in stone. But in the butchers we like to buy meat in pounds (lbs) and then we use ounces and grams in the kitchen!!! We buy our Petrol/Diesel (AKA Gas) in litres but talk about how many miles per gallon our cars go. We don’t drive in Km oh no sir....!! Miles per hour for us and I live 120 miles from London!! I would have to convert that to Km if I could be 😕 bothered!! We’re absolutely fucked up and confused!!! But any way I’m now going to do your 10 minute workout with my 24kg kettlebell..........how many pounds is that???😂😂😂
52.8 maybe
If you were going to do one of the RKC 6 per day following this 10 min protocol, how would you arrange them?
Hey Mark, what do you think about the Simple and Sinister training routine by Pavel? Thanks
Hi Mark, loving the videos. How would you work this math into heavy vs light days? Would you essentially progress the light days, then say do 50% less of work capacity for the heavy days, with high set low rep? I've got 16/20/24 kg currently. Looking forward to your next program video, cheers!
Thank's for the the video and the math...
What would be a nice progression from 10reps every 30sec to, what's explained in the vid, 20reps on the minute?
more nerd math please
I really like you content man. I would love to show us a simple program to train the 6 exercises in the week. Also I see a difference between you and Pavel because Pavel always say you should really rest after you do a set but you suggest this 1 set per minute idea. Can you explain why you prefer this?
Train different ways
Pavel endorses big rests only when training for strength, which happens to be what he talks about most often.
In Joe Rogan's podcast he explained a whole plethora of different training methods that differ fundamentally. That includes rest, load, rep ranges, and getting better over time.
So for example, everyone and their mom has been talking about 'progressive overload' on youtube these past 10 years. In fact progressive overload is just one of a few methods to get stronger over time. It happens to be the simplest to explain, and that is why it is so popular.
@@pakoti96 thx!
One question Mark regarding the more complex exercises ie. Turkish get up. How many reps in that 10 minute Phase? 1, 2, or 3? Or is this down to the individual? Great content btw, subscribed. 👍
I have the same question as Mark.
1 rep per min as your start for TGU. Then work up to somewhere between 3-5 I think. I would lean towards 3 being the most possibly if focusing on quality and form, and then move up in weight
hey mark great vid, super helpful land straightforward. one question, do we do this 10 minutes daily, or 5 days per week at max? cus that's what i'm planning to do so, appreciate the response. peace
Great points, keep it simple and hey, who doesn't have just 10 x minutes a day to thrash themselves!
Got it! No more pushing, pulling, twisting every piece of equipment in the gym. Now I will use simple math and start swinging that 35 pound bad boy.
Get it!
I am a fat man, started your 6 basic kettle bells movements and I am going to stick to them for good probably as they make me sweat like crazy. Just technical side note, maybe turn off your cameras auto focus
i kinda dropped that camera on a mountain. i realize now that the auto focus is screwed up. apologies
@@MarkWildman :D dropped it on a mountain. I enjoyed the video, just thought some constructive criticism to help your channel grow would be good because I am sharing it with everyone. Thank you for your videos
@@GREYtheAWESOME thank you sir. i'll look into it. i'm not even sure where you go to get a camera fixed these days. most of the camera shops are closed.
@@MarkWildman good luck, I'm from south Africa so if you were here I could help :D
@@MarkWildman Go on the Canon USA site. You can register and get your camera estimated to be repaired. Auto focus could either be your camera body or your lens. Try switching your lenses on your different canon bodies to narrow down the focus issue. A reputable camera shop on the West Coast is Samy's Camera. Hope this helps!
PS - I like your delivery style and I default to KB workouts when I don' want to mess around with too much equipment!
These videos are so great - please keep them coming!
Wish you had a gym here in Norfolk va..
So like 10x10 of each kettlebell movements each day? Maybe 4 times a week 1 day off in between. Then add volume until i can do 10x20 then move on to next weight?
Very helpful video thanks. How long do you expect the progression to take from each weight? Should the average male be going to the next weight in 4 week? 2 months? Thanks.