Where to start if you're overweight, deconditioned or injured-choosing your weights
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- เผยแพร่เมื่อ 1 ส.ค. 2024
- If you're injured, overweight, or deconditioned, you may need a little help to get you back on track so you can get back to an adventurous life.
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AVAILABLE ONLY AT WILDMAN ATHLETICA:
Training for Overweight-Deconditioned-Individuals
2 Hand Heavy Club Program: The Basis of Strength
Kettlebell Swings
Kettlebell Clean & Press
Kettlebell Turkish Get-Up Master Program
Slamball
Bodyweight 101
Krav Get-Up 1
These are not 6 week programs.
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This man's articulation and instructional skills are absolutely superb.
Never got better coaching for a little piece of time. It is the best approach than I ever heard. Thanks a lot.
You're THE only person that knows how to help us OVERWEIGHT and deconditioned people! I just signed up for 10.months with you❤
The goal is to help everyone love a better life
@@MarkWildman ❤️
I was supposed to start my program in August but i was dealing with a lot of body aches, fear too and pain from bone spurs both ankles but finally! I started in November, it wasn't easy and i procrastinated a lot but as of 12/24/23. I COMPLETED MY FIRST CYCLE. I'm 5'3 used to be 320lbs now I'm 306 lol. Its not much weightloss but I'm stronger, I feel lighter getting out of bed, my knees do not crunch as much I'm just eager and excited to move without hurting my feet. Today begins the second cycle.. my program is supposed to run for 10 months.
Excellent work. You’ve done the hardest part, which is starting. Keep me updated.
I've been having my late 60s, never an athlete, mom run the program starting with 1 pound dumbbells and going up by a pound as she completes it; combined with more walking, she's made a lot of progress and is way more fit than her friends and people her age - she can walk around Disneyland all day, can make the walks to waterfalls and sights at national parks, etc. Quality of life as we and our families age becomes the most important thing (particularly brain health)
I think we all need to listen to our bodies, develop and maintain self-awareness in exercise, and become our own best feedback loop. Some days you have it, some days you don't. You have to be your own red cord on the treadmill when you don't have it from lack of sleep, a bad day, or any other reason and just be determined enough to try again later and not abandon your plan altogether when you're feeling better.
For years mark has been educating me on fitness during my preworkout bathroom visits and it’s been life changing. Perfect length videos with the perfect amount of information to not be overload
There's a lot more information in this comment than I was expecting from watching this video.
Just thought that the urge to get more weight is sometimes driven by the desire to impress, perhaps someone that’s not there but has conditioned us that way …
Instead, starting with a lighter weight is driven by loving ourselves, accepting and discovering our current limits as we move the first step of the journey.
Hi Mark, started my first cycle of your program. I'm not in a space of super poor conditioning but not in the greatest of health or getting any younger. I've been wanting to learn clubs for a long time and tried to do someone else's program in January but found I was not healthy enough to do their programming with a 2lb club (ended up training at the gym since and improved a lot). Your programs are regressed perfectly to pick up with limited range of motion, poor proprioception and strength. As I was learning the programming, I thought it might be helpful to include a printable diagram in your supplemental PDF which shows the suggested flows through the programming for TOI with the different program tracks. It might be cool to add a short blurb to your video programming where you help the learner to figure out their program track on a blank form of the diagram and write it down. They could also be prompt them to revisit that video when they complete a cycle, since it's usually a decision from "Do I go up in weight or complexity/change to KB or whatever?" at the end of a program. I'll probably make a diagram for myself later today since I like the idea that much. I'm learning a lot from your material and grateful. Thank you. v/r Amy
This video is super-heavy with wisdom!
Mark, thank you! You are appreciated very much!
That is one of the best mini tutorials on training that I have ever heard. Insightful and wise.
Your clips are brilliant and highly relevant. Thanks Mark
I pass this advice onto my patients, educational moments that enables patients to regain their independence and confidence back.
Thanks Mark! Perfect timing for my fitness and health goals. 💪
Best channel for helpful tips to go along with regimen.
thanks Mark - cos I am coming back from hernia surgery, and still dealing with polymyalgia rheumatica - and I HAVE to get back to my 36kg simply sinister program!...every bit of wisdom helps. Thank you!!
having been in 7 car crashes (none driver) and numerous other injuries im just adding LISTEN TO THIS GUY ,kettlebells ,mace,clubs and krav maga have all done wonders for my health and quality of life ... Unfortunately i managed to get an rsi at work abseiling and this has hit home massively with me ...hopefully i get back up to speed very soon many thanks again for these videos they really are amazing advice!!!!
Super valuable info!!
Amazing and very helpful video, thanks a lot!
Love it. 🙌
😍😍 The Great Dane!!! I feel like Elmyra from Animaniacs ( slightly dated reference, but how and ever…) also, incredibly valuable info. Bossing it as usual Mr. Wildman 👏👏
I'm following your TOI program and really like it. On Day 5 week 1, you added a warmup called the shin box. IDK if it's my body shape or what, but I find it quite difficult to do. Perhaps an instruction video might help if you included it with the program. I did finally found it in one of your hip mobility videos though.
This is great but seems focused mainly on kettlebells. Could you do a video with recommendations on starting weight for slam balls/ irregular object lifting?
Awesome Great Dane :)
I have epilepsy and have injuries. I need to get in shape my doctor said. Im 59 and need to learn the best kellbell help me. Do you have anything for me??
@Mark will ITK have double kb deadlift before moving to the swings program?
I am just starting the 2nd month of the program and I am really enjoying it. I have a strain in my pec where it ties into my underarm. It has not gone away in probably 6 months. I have been doing 2 arm shield casts for both months and love them. The problem is that strain seems to get a bit sore and inflamed after doing the shield casts. Would you suggest going to 1 arm or lighter weight or what? I used a bat the first month and now am using an Arc club handle. The strain isn't that painful but its lingering. Thanks Mark!
After listening to tons and tons of videos of Mark's I feel sure he would advise you to go lighter in weight. I have the Arc handle and it's a bit heavy for someone with lingering inflammation. That's just my two cents. I have the club handle as well.... If you have that maybe try the club handle or go back to using the bat ?? The more you inflame something the longer it will be to recover from it
Thank you. I have an elbow injury and I'm curling and pressing 1 - 2 kg every 2 or 3 days for 5 - 7 reps. I get new insurance in October; if it's not resolved by then I'll seek some actual PT.
I'm budgeting for an adjustable competition kettlebell for when I'm recovered enough. Should I get an expansion weight set right at the beginning so I know it'll be compatible? I'm looking at Bells of Steel as a supplier (my local fitness stores appear not to stock these on their websites).
Hey Mark. I want to add some cardio alongside the overweight/decon program. Plan on using a stationary spin bike. What would recommend duration wise and number of cycles per week?
That is a very large question and I should probably make a video on that topic
Hi Mark. love the videos. Been following since the pandemic. I can currently swing a 20kg without any pain and press it over head 5 times before it gets difficult. Where would you recommend that I start?
Swings program up to 32k
Clean and press program starting at 22k
Tgu master starting at 16 kg
@@MarkWildman Your the man. Thanks.
I just started on my first week of the deconditioned program. I have light KBs but my lightest club is 4 kg. I can barely do a single arm shield cast on my good side with it. Should I start with the 2 hand shield cast pathway?
If you get Indian clubs they have 1 and 2 lb weights. That's what I did.
Ive got tennis elbow, will this rehab me ? Or should i wait till its gone ?
If you use a correct weight, movement is rehab.
Hey Mark, what if any of your programs would you recommend for a skinny guy 6ft 150lbs who wants to pack on some lean mass?
Depends. When ur actually In shape healthy and ur body type is similar to mine I tried to gain it takes maybe a TRT or insane stress for me to gain weight… when I’m super fit I can run and move properly but I’m 6ft2 170 and I’m 32 I’m not about to change my entire body without causing major damage.. if you start trying to bulk you will immediately feel like shit lol.. just do what he says maximize all the exercises with the small I bought my kettle bells and mace 4 years ago 25 lb I haven’t even really went heavier they were too heavy in the first place likely… major balance issues and stuff you have to work on with zero weight and start there that’s how you bulk up there is no short cuts it’s the bottom up
Find a program you like and eat a little more. He has all the need math on how to make your own program.
Wow! Mark.. I am so impressed with the way you present the dynamics of movement advances. I have been training very similar techniques.. light.. form specific sequences to start.. for more than 33 years. I truly appreciate how you present.. and am grateful to listen.. and refine my training of same. Thank you for that, sir! 🙏✨️🩵🌈
You make the obvious, sound obvious. That's a good thing.
I couldn't help but notice it looks like your gait is off. Was it the terrain and holding the camera, or something else?
40 bazillion knee surgeries. He's actually gotten so good at them, he's having during this video!
I'm interested in recommending your training for my mother who was diagnosed as having rheumatoid arthritis years ago and is now having that questioned.
She has trouble getting up, standing for long periods, and complains of having "slippery legs" implying some issues with neuropathy. It's only recently that her nerves are being questioned by doctors and some have recommended that she gets knee replacement surgery which she doesn't want. The funny thing is there have been two occasions in which she displayed no issue standing from a seated position for at least a day or two. And on those days she exhibited reduced laboring up the stairs to her bedroom. For the record, she's 71 years old.
Do you think, as you have everything laid out, that your system might be good for her?
Tell your mom to skip the knee replacement
I'm a 70 yr old male with crappy knees and I know
In addition to MW course for deconditioned individuals she needs to work on balance, step ups lunges and squats
Don't be in a rush - she has the rest of her life to work on it ;)
Have you considered MS? Looks like weak hamstrings/quads are an issue (probably because of immobility from RA), which could really be helped by the deconditioned program.
Honestly, I know people who have had knee replacement who absolutely regretted the decision because their knees are still painful years after operation.
RA and MS is parasites. Daily ivermectin and resveratrol for the parasites, and MW programs for the fitness 💪
It will probably take 1-2 years to get rid of all the parasites. But she should start the MW programs immediately while she is going through it.
Thank you both.
*Requirement* Publish a book on your philosophy already
2:43 do you see the society as whole will have a problem soon?
10000 Reps. Good name for a band?
All joking aside, I'm the perfect example of exactly what Mark is talking about in this video. 12 years of flat roofing, multiple injuries to the point of having to change careers and focus solely on the program for deconditioned individuals. Only 3 weeks into the program and it's no joke. Feeling amazing and looking forward to getting my points every " workday". Just follow this program IT WORKS
Hug to the cute dog from me please