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)
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
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.
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
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.
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.
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.
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!💪🏿👊🏿
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?
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!
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.
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. :)
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
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.
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!
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.
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
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!
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.👍
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.
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
This is all great info. But still some confusion. What is the trade off physiologically of progressing at higher vs. lower intensity, and for higher/lower session density? Shorter rests with less weight vs. more rests with heavier? Let’s even say the WC is approx same....long term what is the effect on body? Best to Mix up weights through the week, periodize over cycles, strive for faster moves with lower weight or fight with heavier bells....too many options, could use some guidelines. Thanks.
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!
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.
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
"...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.
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. 👍👍
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'👊🏿👊🏿👊🏿💪🏿💪🏿
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. 👍
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
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!
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
@@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.
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
@@pewpewbbqs 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.
Hey Mark, your channel is a gem. Thank you for all that you do. I just got back to training this week after a year of injury. Got a 16kg kettlebell as a gift -- for which I'm really grateful, cause workout equipments are hard to come by at all during this time. One question: For swings, how long is the ideal rest time? Thanks in advance!
Thanks! Talking about “intermediate weight” I feel 16kg is too heavy for one-handed exercises - at least in my current state (I also recently recovered from Covid). For example, I couldn’t manage a one-handed press at all, let alone a Turkish get up. Guess I’ll just focus on two-handed exercises for now and hopefully the 12kg ones get restocked down the line.
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
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.
Mark do you recommend doing two of the six exercises twice a week (20 mins total) each day? Something like this: • Day 1 ○ Swings - 10 sets of 10 ○ Press - 10 sets of 10 • Day 2 ○ Clean - 10 sets of 10 ○ Snatch - 10 sets of 10 • Day 3 ○ Squats - 10 sets of 10 ○ Turkish Get up - 10 sets of 10 • Day 4 ○ Swings - 10 sets of 11 ○ Press - 10 sets of 11 • Day 5 ○ Clean - 10 sets of 11 ○ Snatch - 10 sets of 11 • Day 6 ○ Squats - 10 sets of 11 ○ Turkish Get up - 10 sets of 11 Thx and loving the content, so glad I found you. 👍🏾💪🏾
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?
Thanks Mark. After watching this, your 6 basic kettlebell movements, and finally your video on program design, I realized that I might be able to use the swings as workout A, and the 6 basics as workout B. Actually has me pretty interested and excited to see how it works out for me.
@@MarkWildman That would be fantastic, sir. It would likely be incredibly useful to someone like myself who is looking for something to get them back into working out and might show where I can improve what I thought I was doing right.
I do single arm swings, alternating ten per side, and perform 40 swings total per set. It takes me 1.25 minutes to perform a set. 40 x 1.25 = 50. I do five sets with a 35 lb. kettle bell. 50 x 5 = 250. 250 x 35 = 8750. 5 sets at 1.25 is only 6.25 minutes of actual swings. However, it takes me a full 15 minutes to complete all of this with recovery. Should I swing less per set to get more time swinging? Should I move up in weight to the 26 kg kettle bell?
Every minute on the minute. Basically start the next set when the clock hits zero on the next minute. So for 10 reps this is approx 15 secs on 45 secs off. But for 20 reps it is 30 on 30 off. The goal is that you should usually be taking the same amount of time for each work period. So if you are not able to complete the work in the same time and you find your “rest” I.e the remaining time in the minute, is getting lower, then you need to lower the reps or sets.
I prefer PRECISION over CONFUSION. I know where i am going, what am i doing with kettlebells. Wether there are ballistic moves or slow ones, you surely reap what you snve sawn provided you have performed correctly. You have a clear cut view about everything ,especially your WEAKNESSES.
As a very new beginner I would love an example video of 10 min workouts you can do at home. Thank you for the great videos. Just so I understand...You do 10 reps starting on each min...do yo then rest until next min and do 10 reps again etc until 10 sets have been completed?
Yes Although I don't think you're going to pull that off with a Turkish Get Up You might realistically build up to 2 each minute Build the getup slowly, it won't be rushed
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?
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.
Excellent core concepts! Definitely agree you should be able to measure progression to have progressive overload! Love your informational videos. I'm new to KBs and really excited about the ballistics and core benefits they can provide. Maybe wrong tool for the job but are KBs recommended for use in straight-up strength training? Seems all the workouts I see for KB and the sport in general emphasize exercises in the hypertrophic/endurance rep range. ie. I would like to use them in my functional strength routines for my off-the-bike work. I get enough endurance/aerobics from long endurance rides and want to maximize my time commitment in the gym to only muscular force and neuromuscular adaptations.
In the first nerd videos your advocating two days one day off, two days on two days off with maybe a snatch day in there. Thoughts about every single day? Or too much? Also, what about mixing in your sport of choice. I'm at best mediocre boxer and like to get 2-3 30 to 40 minute sessions a week in. Thanks Mark!
Just got hooked on your videos and thank you for the amazing content. For this example, with swings, is it 10 total swings in one minute (5 swings per arm) or is it 20 total swings in one minute (10 per arm)? Thank you!
Hey Mark! Thanks for the great content! What do you think about doing the 5 KB basics one day per week using this math? I mean: Monday 200 swings, Tuesday 200 cleans, Wednesday 200 Globet Squats. 5 days a week and progressing everyweek increasing the reps from 10 to 10. Thanks again man! Greetings from México
its what ever is left in the minute. as jeremiah has stated. its a double trick. it penalizes you for not starting promptly at the beginning of the minute, and it subtlety encourages you to be more efficient so that you get more rest. seconds count as the program progresses
a question: up to how many reps should you go with one minute on the clock? and an observation: going from 10 to 20 reps is actually 11 workouts. i code quite a lot and it always takes a moment's reflection to get this kind of counting right
Yea - I just plotted down the weeks as you did as well. That ol' "inclusive" thing. Its not a small omission, but can understand when someone is thinking on their feet.
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?
I love your page and content. Is there any data on calorie burn for kettlebell swings? I know it depends on a person's weight, size etc, but I'm finding contradicting info regarding how many calories are burned in a kettlebell swing workout....thanks!!
If swings are the best exercise, what would you rank as #2? Clean and Press, Squat or Turkish Get up? I know Pavel recommends Swings and TGU, but I'm curious what your thoughts are.
So Mark, if 70 lbs is the heaviest you have where do you go from there? I’m fortunate to have a wife who is understanding to allow me to get kettlebell king bells of 35, 44, 53, 62 and 70. I’m not pushing my luck with going heavier 😆. I understand adding complexity but 2 handed swings are my base and want to continue with them.
"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
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.
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
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!
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.
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!
The more you watch Mark either doing nerd things or crushing kb related techniques the more he grows on you. Such a great dude
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.
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.
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.
3:00 to 6:00 is probably the maximum amount of clarity a human being can withstand.
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
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?
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! 🙏
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!
Outstanding information!! Thank you for this. Twenty years of kettlebells have kept this old man in fighting trim.
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.
This is awesome explanation! Thanks, Mark!
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. :)
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
Your content is some of the best for learning these skills. Thank you for making it public.
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
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.
Always quality. Straight to the point. No Bullshit. It's clear why you are so successful as a coach.
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.
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
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!
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.👍
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?
Please,do a rehab,for people in wheel chair,back,hip is a lot of problem,why we can't walk!
'Muscley Confusey' needs to be a t-shirt.
As kettlebell instructional videos go....this one's awesome. Thanks.
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
This is all great info. But still some confusion. What is the trade off physiologically of progressing at higher vs. lower intensity, and for higher/lower session density? Shorter rests with less weight vs. more rests with heavier? Let’s even say the WC is approx same....long term what is the effect on body? Best to Mix up weights through the week, periodize over cycles, strive for faster moves with lower weight or fight with heavier bells....too many options, could use some guidelines. Thanks.
Love your stuff Mark. Just started this today…Gonna crush it!!!
Brilliant arguments.
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!
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.
Wish i had known these facts about muscle confusion ten years ago. Thanks.
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
"...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
Awesome content Mark, keep it up. As a kettlebell enthusiast, I've learnt loads!
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
Best shirt ever! Thanks for the video!
thank you wildman
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'👊🏿👊🏿👊🏿💪🏿💪🏿
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.
Def very cool video. Looked into doing swings more. Glad I searched
Brilliant
.... as always!
Excellent content Mark
As always' great presentation ' doabĺe info. Thanks. 71 yr old in Thailand fores
Awesome trainingadvice!
Wow! On the strength of that video I am about hit the subscribe button - broke everything down and then fixed it in 10 minutes!
excellent point !!!
Wow thanks for the information...simple and to the point
Excellent lesson! Good point.
That was an awesome explanation. You Rock, Mr.Wildman.
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
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!
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
Very informative n totally make sense....thank you
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
@@pewpewbbqs 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.
thank you for all the information!
It's very helpful
Hey Mark, your channel is a gem. Thank you for all that you do. I just got back to training this week after a year of injury. Got a 16kg kettlebell as a gift -- for which I'm really grateful, cause workout equipments are hard to come by at all during this time.
One question: For swings, how long is the ideal rest time?
Thanks in advance!
I like an EMOM for swings with intermediate weight
Thanks! Talking about “intermediate weight” I feel 16kg is too heavy for one-handed exercises - at least in my current state (I also recently recovered from Covid). For example, I couldn’t manage a one-handed press at all, let alone a Turkish get up.
Guess I’ll just focus on two-handed exercises for now and hopefully the 12kg ones get restocked down the line.
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
Thank you.... excellent.
These videos are so great - please keep them coming!
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.
Mark do you recommend doing two of the six exercises twice a week (20 mins total) each day? Something like this:
• Day 1
○ Swings - 10 sets of 10
○ Press - 10 sets of 10
• Day 2
○ Clean - 10 sets of 10
○ Snatch - 10 sets of 10
• Day 3
○ Squats - 10 sets of 10
○ Turkish Get up - 10 sets of 10
• Day 4
○ Swings - 10 sets of 11
○ Press - 10 sets of 11
• Day 5
○ Clean - 10 sets of 11
○ Snatch - 10 sets of 11
• Day 6
○ Squats - 10 sets of 11
○ Turkish Get up - 10 sets of 11
Thx and loving the content, so glad I found you. 👍🏾💪🏾
Declan A. Nicholls I also wanna know the answer to this question
Declan A. Nicholls I also wanna know the answer to this question
Declan A. Nicholls I also wanna know the answer to this question
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
Thanks Mark.
After watching this, your 6 basic kettlebell movements, and finally your video on program design, I realized that I might be able to use the swings as workout A, and the 6 basics as workout B. Actually has me pretty interested and excited to see how it works out for me.
i have to put this all in a program downloadable calendar. so everyone can download the full version with all the tricks to make it work
@@MarkWildman That would be fantastic, sir. It would likely be incredibly useful to someone like myself who is looking for something to get them back into working out and might show where I can improve what I thought I was doing right.
Mark Wildman that would be most appreciated, by a great many. Excellent videos and content. I look nowhere else now. Thank you.
I do single arm swings, alternating ten per side, and perform 40 swings total per set. It takes me 1.25 minutes to perform a set. 40 x 1.25 = 50. I do five sets with a 35 lb. kettle bell. 50 x 5 = 250. 250 x 35 = 8750. 5 sets at 1.25 is only 6.25 minutes of actual swings. However, it takes me a full 15 minutes to complete all of this with recovery. Should I swing less per set to get more time swinging? Should I move up in weight to the 26 kg kettle bell?
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!
“Muscly confusing” it gets me every time I watch this 😂
Hy Mark, I didn’t understand! What about the pause? 10min whithout pause? Or I can do 30”working out, 30” pausing! Thank you ! God job!
Every minute on the minute. Basically start the next set when the clock hits zero on the next minute. So for 10 reps this is approx 15 secs on 45 secs off. But for 20 reps it is 30 on 30 off. The goal is that you should usually be taking the same amount of time for each work period. So if you are not able to complete the work in the same time and you find your “rest” I.e the remaining time in the minute, is getting lower, then you need to lower the reps or sets.
David McKean thank you
This info was awesome. Thank you!
That motto holds true for any skill including musicians .
I prefer PRECISION over CONFUSION. I know where i am going, what am i doing with kettlebells. Wether there are ballistic moves or slow ones, you surely reap what you snve sawn provided you have performed correctly. You have a clear cut view about everything ,especially your WEAKNESSES.
Such a good video. Started out confused and angry and by the end I'm clicking thumbs up and subscribing haha
Great points, keep it simple and hey, who doesn't have just 10 x minutes a day to thrash themselves!
Very nice explanation..
As a very new beginner I would love an example video of 10 min workouts you can do at home. Thank you for the great videos. Just so I understand...You do 10 reps starting on each min...do yo then rest until next min and do 10 reps again etc until 10 sets have been completed?
Yes
Although I don't think you're going to pull that off with a Turkish Get Up
You might realistically build up to 2 each minute
Build the getup slowly, it won't be rushed
this exact format does not work for turkish get up.. there is another format for that.
@@MarkWildman As I preach the benefits of the getup, I would love a video on it! Might be better than my "until it gets easy" suggestion
@@MarkWildman what format would that be? Thanks for these lovely set of videos! 👍💪
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!
You've taken the confusion out of muscle confusion and how to get foundationally strong.
Excellent core concepts! Definitely agree you should be able to measure progression to have progressive overload!
Love your informational videos. I'm new to KBs and really excited about the ballistics and core benefits they can provide.
Maybe wrong tool for the job but are KBs recommended for use in straight-up strength training? Seems all the workouts I see for KB and the sport in general emphasize exercises in the hypertrophic/endurance rep range.
ie. I would like to use them in my functional strength routines for my off-the-bike work. I get enough endurance/aerobics from long endurance rides and want to maximize my time commitment in the gym to only muscular force and neuromuscular adaptations.
In the first nerd videos your advocating two days one day off, two days on two days off with maybe a snatch day in there. Thoughts about every single day? Or too much? Also, what about mixing in your sport of choice. I'm at best mediocre boxer and like to get 2-3 30 to 40 minute sessions a week in. Thanks Mark!
Just got hooked on your videos and thank you for the amazing content. For this example, with swings, is it 10 total swings in one minute (5 swings per arm) or is it 20 total swings in one minute (10 per arm)? Thank you!
Dude, you just set my plan for the next month, preesh!
Hey Mark! Thanks for the great content! What do you think about doing the 5 KB basics one day per week using this math? I mean: Monday 200 swings, Tuesday 200 cleans, Wednesday 200 Globet Squats. 5 days a week and progressing everyweek increasing the reps from 10 to 10.
Thanks again man! Greetings from México
that could work fine
@@MarkWildman Thanks for the answer Mark!
Josué López would be awesome to hear from your experience, could you keep up with your plan? What weight did you use? What were your results?
Is there a rest time between sets? If so, how long. Outstanding Content.
If it takes you 22 seconds to complete 10 reps, then you have 38 seconds “rest” until the next minute.
its what ever is left in the minute. as jeremiah has stated. its a double trick. it penalizes you for not starting promptly at the beginning of the minute, and it subtlety encourages you to be more efficient so that you get more rest. seconds count as the program progresses
Thanks for the clarification from both of you. 👍
Excellent video, what about sets and reps and rest for clean and press or tgu?
a question: up to how many reps should you go with one minute on the clock?
and an observation: going from 10 to 20 reps is actually 11 workouts. i code quite a lot and it always takes a moment's reflection to get this kind of counting right
Yea - I just plotted down the weeks as you did as well. That ol' "inclusive" thing. Its not a small omission, but can understand when someone is thinking on their feet.
@@TheBukester yes of course, i do the same calculation too often myself and i have to do it every time i need it :)
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?
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"
I love your page and content. Is there any data on calorie burn for kettlebell swings? I know it depends on a person's weight, size etc, but I'm finding contradicting info regarding how many calories are burned in a kettlebell swing workout....thanks!!
If swings are the best exercise, what would you rank as #2? Clean and Press, Squat or Turkish Get up? I know Pavel recommends Swings and TGU, but I'm curious what your thoughts are.
Clean and press
So Mark, if 70 lbs is the heaviest you have where do you go from there? I’m fortunate to have a wife who is understanding to allow me to get kettlebell king bells of 35, 44, 53, 62 and 70. I’m not pushing my luck with going heavier 😆. I understand adding complexity but 2 handed swings are my base and want to continue with them.
Volume and complexity.
@@MarkWildman inside, I truly knew the answer 😂