99% FAIL at fitness- don't waste your time doing useless exercises-TOI Program Integration
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- Опубликовано: 13 июл 2024
- Train to succeed with over 10 years of fitness programming.
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AVAILABLE ONLY AT WILDMAN ATHLETICA:
Training for Overweight-Deconditioned-Individuals
Intro to Kettlebells-RELEASING IN SEPTEMBER 2023
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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Pavel's book Enter the Kettlebell got me started on my kettlebell journey. I largely referenced your videos when I was working on my technique for the movements, and you got me into clubbells too. Been around 4 or 5 years since I started I think. I used to be fat and out of shape, and even doing two handed swings with a 16kg kettlebell was a struggle. Now I'm able to clean and press a 32kg kettlebell over my head. Haven't quite worked up to doing get ups with it, but I'll get there. I feel great. I look great. I get constant comments from people about how strong I look now. I've started mixing in more speedwork lately like running sprints. Reminds me of when I used to play sports back in school. I feel like an athlete again, and it feels really good. I sleep better. I breathe better. I think better. Everything's just better now. Thanks for all the quality videos! 👍
This makes me very happy
Win . On every level. 🙏
I'm so excited for you! The fitness journey as Mark mentions is unfortunately one many fail at but with his quality videos people can be successful! I just love helping people feel better and learning how to workout efficiently. So much of what Mark does is make it easier for people to get started at home and not have to spend a lot of wasted time, money or energy. So important!! Grateful for Mark and the help he gives to people like yourself
bro please write me a program so i can do it too i just dont know how m uch of which i need to do
Now you just need to get this in the public school systems.... great video!
I’m sure some mega corporations will steal this
Would make a great reboot of JFKs school fitness program 💯
Wow, you just blew my mind. Getting kettlebell into junior high school would revolutionize PE classes.
If we can't have peanut butter in schools, I doubt steel kettlebells are a no go. Lol! It would be awesome though
As for convenience, remember some of us have cars, and can take our kettle bells to the beach, to work, to a park, etc. They can be a good ice-breaker for meeting new people.
I've been watching your videos since like 2019, and I can safely say that you are doing more good to humans than most people in their lives. The programme you laid out is 100% available on your YT for free, but if people do nt have a week to digest it, there is the paid version over your app. Honestly, this is what people should do, it is the right balance between capitalism and public service. You are my hero.
65 YO male not over weight but not in great condition! Just finished month 1 of TOI and wow, feel so much better! I just ordered your adjustable kettle bell and the replacement plastic base.Thank you Mark for this program!
Did you invest in the 10 cycle sub? Thanks.
@@ameliagarbo4299 I purchased the 4 month to see if it was the right fit for me. Very happy with the program.
excellent to hear.
Where do I find TOI to start. I'm 65 and obese
@@PainterLady wildmanathletica.mykajabi.com/store
This is the HOPE I needed. I am in month 2 of TOI and haven't given up yet. Thank you. Much love to you!
Persistence is the key
?do you find the format beneficial. reducing load at the end of each week. bumping up the mobiility
@@MarkWildman Yes, very much. This program (and your YT videos and mobility program) have given me SUCH an appreciation for warming up. I never understood it before. And now I can feel that the more we ramp up the more of the mobility I need. Plus, the mobility stuff is more manageable so when we get close to and beyond 30 minutes I love knowing that a more significant chunk of that is warm up - it makes it feel more approachable to me. Win win - it helps me not get hurt and it helps me keep showing up each day.
@@MarkWildman What does TOI stand for?
@@jupitereye4322Bit late to the game but the acronym is Training for Overweight Individuals. The longform is actually Training for Overweight and Deconditioned Individuals.
I am in my late 50s. I just started TOI. My the time I retire I will be through all of this and should have an awesome retirement!
I'm privileged to watch you download your brain to RUclips.
Thank you for making the world a better place!
I teach children that are 4/5 years old. To be good, you have to understand things in ways that people fundamentally overlook or have forgotten. You have that ability in spades. Assessing what are the components of a concept, what you have in front of you to work with and then how to be pragmatic about executing a programme. Awesome.
It's a pity that more gyms don't have classes about kettlebell basics, I'm an overweight person with a limited range of athletic movements. Recently I made a circuit of kb bench press, standing shoulder press, lateral raises and body weight step up..Did three rounds first 10 reps, then 8 and 6 .1min rest between each circuit followed by ten kb swings then stretches.
I'm using light weights at this point due to pain in one elbow and both shoulders.
I look forward to building on that.
Starting month 2 of TOI. Really excited for ITK in the future. This is the first time I’ve felt like I was succeeding at working out. I’m actually excited to train every day. Can’t thank you enough Mark.
At this point, you have a huge amount of content up, all pretty short clips, concise and to the point, which I appreciate. But if you have consumed Wildman content the way I have, where it sort of randomly pops into my feed, it can be very confusing. One day it is swings, then 2 handed clubs, then clean and press, now 1 handed club, then getups, back to club work, now more kettlebell stuff. It is all important, but you can’t do everything at once. This is the first time I’ve seen how this wide variety of exercises fit together, with some sort of hierarchy to guide one’s journey. Massively helpful in terms to deciding where and how to start out.
Agreed. Because of the large body of work, even an avid mark wildman follower would get lost in the weeds sometimes. Nothing like a whiteboard video to keep everything in perspective. I'm in the middle of alternating the mill/squat and wildman kettlebell strong&fit programs 4 days/week for the last 6 months and loving it!
Watch and then implement the Nerd Math series.
Once you run those your brain and body will receive a free software update. 😅
I hope I still have 5 years to get through this program 😅. Brilliant info as usual! 👊
I have the impression that for MW, getting into the full glory of the Grand Plan is the equivalent of about four café cubano.
Feels like it's been a while since the last whiteboard video. You're really close to having the full beginner flowchart complete. ITK and Single Arm Club are all we're missing.
It is ALOT of editing
@@MarkWildman Appreciate all that you do!
Super appreciative .
@@MarkWildman Any idea when those two programs will be out? Eagerly waiting for SA club💪🏼
@@MarkWildman At 59, after losing 100 pounds and having done resistance training, I've been working my way up to proficiency with the single-arm club (Wildman Edition +5lb) and kb 16k with halos, inverted goblet squats, two-hand swing and around-the-world. I've battled existing rotator cuff, bicep tendon and hip issues, and I'm feeling much more comfortable now, having learned to take it more conservatively.
I think I'm _almost_ ready to jump into the swing program and clean-and-press program, but I'm concerned what elements of ITK I may be missing, including rack (as indicated in this video.) *_Would it be too much to ask for more specifics on what I should first work on?_*
Thanks!
Damn, you describe complicated issues in very pleasent and easy way😊
I discovered you after a THR two Januarys ago. I started way out of order with a 15lb mace but thanks to your clear explanations managed to not harm myself. Im back up and running full lifting workouts 6-7days a week. Thank you so much for putting all the time and knowledge into these videos. You absolutely gave me hope and changed my life.
It's apparent so much thought and effort went into this. Excellent work!
This is pure gold 💪🤘
This is very helpful, especially as it relates to two arm club movements vs. single arm club movements.
Love it when Mark breaks out the whiteboard! Thanks for these great videos.
Thank you Mark. I look forward to my physical improvement over the next 5 years! As I recover from food surgery and 2 months of living horizontal... I'm on the "get good at standing up" regime at the moment. My goal is to be able to run again!! 🏃🏼♀️🏋️♀️🧘🏼♀️
To quote David Bowie: absolute beginners. Thank you so much for this information, I find it incredibly helpful and precise. I used to lift in HS when I had to work out in the boy's gym (not cool at all). Literally no one was helpful, I spent a lot of time in the library to try and figure it out myself, but got burned out since I was the only one who really wanted to bodybuild and get healthier. I used to do gymnastics when I was younger and I loved it, I miss it a lot! Now, I'm starting all over again and thank God I can already stand up and work all day. My main problem is standing still 10-15 hours per day working, it's horrible for my feet and back. Thank you so much, I need to change my mind back to Training instead of surviving. God bless y'all!
Interesting what you mention about the standing.
When I was younger , I worked jobs where I stood all day. Any I used to be wrecked. Feet and back problems were common among the staff.
In my seated IT jobs, I often hear HR say how it would better if you stood all day. And I’m thinking “you’ve obviously had a job where you stood all day!”
Excellent video, thank you! I started using Mark's programming during Covid and have since attended two of his in person workshops with Summer Huntington. I've seen it as a long term journey and look forward to continuing for years to come.
Where did you learn about the workshop?
Love this Mark again thank you
We need more smart and reasonable guys in the fitness industry
Awesome video Mark. I've very grateful for all the program ideas you've shared here. Before this, I was just doing random RUclips follow along stuff with no plan. And with two adjustable KBs, an Adex club and Arc, I feel like I'm at for a long time... Maybe even forever.
I absolutely love the TGU program. Really fun variety movements. I am planning to keep that program in the rotation indefinitely.
I just finished week four of TOI (one cycle). This video is really helpful, as I was wondering where to go after TOI. I still have at least 3 cycles of TOI to go, but good to know what to do next.
Where did you find TOI? I'm lost...
Thank you for laying it out and making it clear
wow, this is gold. thanks for the clear roadmap!
Beautiful mastery, thank you for sharing with us.
This is fantastic. Thank you, Mark.
I just found you in late Jan, 2024 and Wow! I’m later 60’s and played sports in high school and had both knees with surgeries before graduating my Sr. Year. I had one more in my 20’s - so one on my left and two on my right. Always been an athlete at heart even during my corporate world days but each decade the knees got worse and worse. I went from running, racquetball and tennis to low impact by my mid 40’s. The main ones were weight lifting and mountain biking. I had both knees totally replaced last year the 2nd one in March 2024. So close to one year. So been rehabbing mainly gym after PT. I now have just started after finding you and a few others just began basic KB swings, squats (knees need it). I see this as a way of life into my 70’s and hopefully beyond. Thanks a million.
Inspired by this well thought through overview. 🔥
very helpful and informative! thank you for sharing Mark
Great stuff!! Thanks again for bringing such quality material. This stands out, bringing it to a next level, giving hope to people on every level.
I love the mission you have proposed.
I was waiting for these instructional videos to come back. I love them. Helps me visualize the why and how of MW methodology and how it all makes absolute sense. Awesome awesome. Thank you 👌
After 3.5 years of kettlebelling and following your channel I started preparing myself for a kettlebell instructor qualification. Apart from the programming test, the practical test is a 3-reps-per side with no rest of swings, cleans, front squats, presses, windmills and snatches with 24k. My windmills suck big time also because I have neglected them, as well as any form of thoracic mobility. So despite being able to do 5 out of those 6 movements with 24k (and I can comfortably swing, clean and squat with 32), I went back to 14k with every exercise in order to work on the fundamentals and I will progressing through those seesaw light-heavy cycles for the next few months in order to do the test with the best technique possibile.
It is awfully cool to see the big-board image of all of this. I am trying...
Signed up, 64 yr female. Thanks!🎉
Thank you!
Very useful! I have worked with a trainer who incorporates many of these ideas, but this video connects the dots in a very good way and adds in a few missing pieces.
Exactly what I was waiting for 🤗
great briefing !
Love the basis of strength, on my second rotation and it’s really helping with bjj
Awesome work man
This is gold.
Great !!
Very well written program mark 🙏
1. **Swing into Grace:** With rhythmic arcs, the kettlebell swings-a pendulum's grace, a symphony of strength.
2. **Cleanse the Soul Clean:** Lift the weight, a dance of purity; the kettlebell ascends, spirit cleansed with each pristine motion.
3. **Snatch the Horizon:** Grasp the kettlebell's whispers, swift as a falcon's flight; snatch the horizon into your realm.
4. **Turkish Delight:** In the dance of the Turkish get-up, find grace in layers-each movement a story unfolding, a journey of strength and balance.
5. **Windmill's Whispers:** Lean into the windmill's embrace, an elegant twist of form and function, whispers of a dynamic equilibrium.
6. **Lunge of Legends:** Step into power, the kettlebell lunges-each stride a declaration, a testament to resilience and fortitude.
7. **Press Beyond Limits:** Elevate the kettlebell skyward, press against resistance; a metaphorical ascent, pushing boundaries with unwavering determination.
8. **Deadlift's Resurrection:** From the earth's grasp, the kettlebell rises-a deadlift's resurrection, an embodiment of raw strength and rebirth.
9. **Goblet Serenity:** Cradle the kettlebell close, find serenity in the goblet squat-deep as introspection, rising with newfound strength.
10. **Halo's Eternity:** Orbit the kettlebell like a halo, tracing circles of eternity; a poetic ritual, a connection between movement and the timeless.
Excellent!
Love this comprehensive progressive approach and the clear explanation. Will the deck squat and snatch programs include breakdown and skill acquisition built in?
I've been on the YT version of the TOI for 18 months. Are target weights still the metric used to know when one should advance from program to the next?
Love the white board videos!!
Very interesting video 👍🏻
Im just so impressed of your dedication and overall mission to help people get more out of their lives! Truly admirable. Been following you for years and have bought most of the programs but still your free content teaches me something new. Thank you
The goal is to help
Purchased your new TOI course as I recover from ankle surgery. Does this training process flowchart exist anywhere on your website? Great content and refreshing approach. We need more common sense in the fitness industry. We’ll done!
Now nerd math video Program Design 4 makes even more sense than before. You can see this video implemented in a one week program design. Awesome.
Hey, this is my 1st time commenting on a YT video.
This approach to movement is absolutely brilliant. I've been doing heavy clubs for two years and the mobility program for six months and I gotta say I never felt better.
Over the last few months I started dabbling with kettlebells, but felt intimidated with the programs. Now I know where to start from.
It's a relief to be able to just focus on the right kind of training and do the work. Looking forward for the next decade of athletic training. ❤ thank you.
We’re you doing one handed or two handed clubs? What size clubs were you using? Thanks.
@@13Ambro two handed to start and learn how to turn the body, breathe, move the muscles, etc.
Every now and then I'll level up the difficulty by doing one handed work. It's pretty fun and different.
Started with 5kg after coming out of an injury. If I'm not mistaken, Mark said men should start with 7kg, unfortunately that was too much for me at the time.
It's a fun exercise to do if you like rhythm and balance work.
“A low level of fail”. :)
Waiting for elbow operation will put this in the bank thanks
Great informative video as always! Any thoughts on potential added benefits and exercises by adding in a handled Sandbag to a kettlebell training program? I have a 16, 20, 24 kg set of comp kettlebells already. I have been thinking about a 30kg sandbag, as I want to move away from using Dumbells and the Barbell. Great channel with clear advice and info!
Deadlifts expensive? I live in a small city apartment myself. If we're talking about deadlifts and other lifts you can do with a barbell and your floor (i.e. everything where you just clean the damn thing to start your set), it has been my experience, that a barbell and adding plates is *the* most cost effective solution out there for long term progress. All the extra KBs (and doubling up on many of them) and Clubs really do add up. Once we get into KB territory of 20+ kg, where I live, the KBs cost twice as much per unit of weight compared to iron plates. Apartment floor? Easy, get a set of bumper plates and then you can get away with the cheaper simple iron plates for more weight. Or two cheap rubber mats from home depot. In terms of space, a barbell stored upright in the corner + a stack or rack of plates literally takes up less floor real estate than all the bells and clubs would. The only caveat is that you will be limited in seriously training the o-lifts, because you realistically won't be able to drop weights. But in that sense of pure power training, KBs don't really compare anyway, so moot point.
Does that mean KBs are bad? No. IMO for a serious home gym (which is a lifelong investment anyway), you'll have both. And you can always add over time. We all know consistency is king, and interest/fun are main drivers of consistency. So choose what speaks to you more. A barbell set is just as valid and viable a starting point for a small home gym as 1-2 KBs.
Nerd math ❤❤❤, this video is great.
Thanks Mark, Great Advise. Greetings from Germany
Greetings
What does TOi stand for? I understand all the other acronyms. Oh, I got it. It's TODI: Training for Overweight or De-conditioned individuals.
Training overweight individuals
Hero 👏
Great video as always. Where does Bodyweight 101 fit in here? Is that a program for if you have no kit only, and so if you have KBs/clubs then you should just go straight to this series of programmes?
Good sh!t man!!!
How many reps of each should be done? I’m new to this. Thanks!
Please run to be the president of the USA! Society needs to be repaired and to be a healthy society we need people like you helping define humans to live life better …
I love kettlebells but have hyper mobility and weak knees - need to put some meat on the bone, and classic bodybuilding seems to be working. Miss kbs
attaboy & thanks
Mark Theman
How do you get started? A beginning assessment?
I used to be a competitive olly lifter, but stopped lifting due to chronic shoulder injuries.
I picked up kettlebells because they were the only things I could lift that didn’t hurt me.
I’ve been through several books and programs, but this roadmap outlined here is probably the most sensible one Ive seen yet.
Really glad I’ve found this channel
Master plan !
OH God, Mark has a HUGE whiteboard. Nerd math coming. 😅
When is the next live Q & A session?
I have a 5 pound ke Attlee bell! So what a would be my next weights up? Thanks
Does single arm club program come out after ITK?
If I sign up for monthly subscription will that take me through all the programs eventually? Or do I need to sign up for each separately? Is there a better way to ask direct questions about the different options than comments on YT? Thanks?
I referenced your older nerd math videos to start my journey. Swings & TU two days a week & C&P & squats two days a week. I feel pretty good doing it I’ve been running it for 12 weeks but now seeing this should I start over?! Now I’m confused.
I’d say I’m in decent shape. Used to do heavy barbell lifting (250lbs + in squats and DL). Injured my foot which took everything to a hault but i slowly built strength back over the course of a year doing single leg exercises. Now I train in Jiu Jitsu & Muay Thai. You think I’m okay training the program as I am now?
Is there an option where you have access to all programs? Maybe for a monthly fee perhaps?
I have been doing "Nerd Math" Swing program, Alt 2hs and h2h, 3 times a week. I would like to add clean and press. Ideally on same day, or alternating days?
I have questions. If I'm ready for Swing / Clean Press, do I run both programs simultaneously until completion before progessing to TGU Master? When should Basics of Strength begin?
Would love to hear about the mods for those of us missing parts.
What is the ITK programme, is it the one on the strongandfit website ?
🙏👊🏻
I have a question! I'm a 29 years old italian farmer and I want to build a strong and functional body BUT I also want to look good. I train 2 days a week in a gym where I do barbell squats, deadlifts, pull ups, dips and a few isolation exercises. I'm building the body I want in terms of looks but I feel I have less "movement quality" than I had when I was training at home with just gymnastic rings and kettlebells.
So my question is: how can I integrate the style of kettlebell training explained in the video in the my current "powerbuilding" training program?
Thank you to whoever will take the time to answer my question.
Should be Secretary of Health
Would you go on a long form podcast to spread this idea?
I think someone like Tim Pool would love to have you on his interview.
Sure
So if one didn't know where to start, you would recommend to regress to TOI anyway and run all those programs? I am actually very interested by your clubs program, especially considering that I have a nagging shoulder discomfort, with a scapular winging that I have not been able to correct yet. I thought it might be a good rehab on top of the rotational training that I want to implement, but do you have experience with this situation?
Moreover, if one were to buy the TOI + ITK + Swings + clean/press + TGU + BoS, that would be around 100+135+200+250+300+500=1485$, correct? That is a bit much to pay upfront, but for a 5 years program that is indeed very reasonable (roughly 25$/month, so less than a gym membership were I am from).
My best friend is 73 years old about 5 months ago he had a back surgery, he had had an injury prior to that. He was not in that great of a shape before the injury. He was hoping this surgery would do some type of miracle but it has not. He cannot stand up straight, his muscles in every area are very weak He has already fallen several times since but did not sustain any more injuries that he's aware of. I am almost 69 and have done kettlebells for a long time I know what they can do for you. Do you think it's doable for someone his age and in his condition to do the kettlebell program?
I'm currently starting the 2H club program (I've ran the Mill/ Squat Club program twice). I've got pairs of 16,20,24,28, and 31kg KBs. I'm debating on getting the TGU master class with the Swings program and running them as part of my Tetris. Thoughts? (I definitely want to have TGU programs in as I find it helps my jiu jitsu).
I think you should run tgu in your Tetris
I am a former athlete in moderately good shape for 50+. I've run through the TOI program for 4 months, and am getting bored. I have also been doing some 1-handed club stuff (shield cast, pull-over, pendulums, etc.). Which would be a better next step? 2-handed Heavy Clubs or the Swing Program?
I lost touch with you. I use to follow your overweight program. This program works. Please let me know how to communicate with you or your team to discuss where I should start agian. this helped some but want to be sure. Thank you so much can't wait to get started back up.
Please send an email to the email address listed on the website. Training for overweight individuals was always meant to go into intro. To kettlebell training was meant to go into swing program was meant to go into clean impress program was meant to go into Turkish get up program.
I realize that I need to add more steps into the training for overweight and deconditioned individual program and that update will be out in February 2024.
The largest group of people who need training is the 70% of people in North America that is overweight in deconditioned that is 250 million people that need specifically this program so I will keep expanding on it for the next 2 to 3 years nonstop as my schedule allows
Great info. Can I combine heavy clubs program with KB program ?
I want to buy the basics of Strength KBs, and KBs have been my primary strength tool since 2021.
Yes, you can run Basis of Strength 2H HC program with kettlebells. I have been training 2H Club twice a week for the last year or so combined with kettlebell 1-2X per week alternating between heavy and light days. 2H Club is great because it is rotational strength training with 56 different movement patterns in BoS. Hope this helps 👍
Competition kettlebells of choice??
Did circuits again today this time four rounds of 12, 10, 8 and 6, 1 minute rest each circuit of chest press, 6k kb shoulder press, 6k clean, 4k lat raises and body weight step up.
Felt great then but a bit stiff now.
Time for Flexall .