Stop 3 Sets of 10 Train To Improve Your Athletic Potential - Heavy club 23 Half Kneeling Shield Cast
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- Опубликовано: 15 июн 2023
- If you want to improve your athleticism, you have to train like human. Shake off the modern world and learn to stand up, and move the way you are supposed to, then train to become a strong human being.
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2 Hand Heavy Club Program: The Basis of Strength
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I love how Mark says “for the rest of your life.”
"If sir would be so kind as to return the item to the armoury and refrain from using the drawing room for purposes more suited to the out-of-doors..."
Looking forward to getting a club and making myself more better. Quite possibly, the best free fitness content in the world.
Never stop doing videos!
Suggestion: assessment series.
Another superb video. Thank you Mark. You always manage to pack so much detail into short videos.
You know Mark, idk if you'll get to see this in the flood of comments you get but, I LOVE how you put more emphasis on the upper body. A lot of ppl don't understand how UNDER used our upper body is. Most of us walk so our legs will always have motion but we never really do much with the arms and upper body muscles. TY for shedding more light onto this. I think this is crucial for aging and ppl who are not fit and/or overweight.
The best teacher and "explenator"on RUclips !
I started with Mark a few months ago,and all his work outs its just amazing for me!
Im over 50 now,but i don't care,i feel like 40(at least)
P.S Mark,make us strong and happy,"for the rest of our life"!
PEACE✌️
This is great. I’ve shared this with some family and friends. Thanks Mark x
Thanks Mark!
Excellent video, thank you!
Mark, hi from UK. Thank you. Superb advice and presentation.
Thank you for the videos Mark
Coach! I have fallen off the wagon and this is what I need to get back to.
Amazing setting, enjoy the Scottish wilds.
This along with the warrior stance mills and reverse mills are the very best.
I never tried the cross body discus moves though.
Thanks, these are really helping me, your content is so appreciated 🙌
💯💯 POWER!!💪🔥
Watched again. Health is a maths-based system. 3 sets of 10 is not enough. Awesome new conceptualisation and explanation of human movement 👏
Another amazing exercise, cheers, at some point will we see the shield cast lotus
Scotland - how fun!
Your running pace is especially impressive in view of your multiple and expensive knee surgeries you have mentioned in some videos.
i just subscribed to you and hit the bell
I just realized if I focus on my lead foot and try to externally screw it into the ground (without of course actually screwing it into the ground), it prevents my knee from coming into my centerline when I do this exercise.. I've been playing with spiraling/un-spiraling my elbow pits on like pushups and cat cows; now, I think I'm gonna experiment with spiraling/un-spiraling my knee pits for a few exercises to see if that does anything...
On behalf of Scottish people! Hi mark!
Mark what is your opinion on GTG Grease The Groove, and might it work well with heavy club swings, shield casts or Mace 360s? Thanks.
I just bought first part of club bells. I swear my arms got bigger just after the purchase!
Mark has enough information to make a full college course. I would take it. I’d love to be an intern for him.
Great instruction. Here is my issue: for good movement mastery, mobility, and health, many good repetitions are needed; but, for speed and strength development, very little time under tension is required. Indeed, we are only capable of so many seconds of max exertion in a sprint workout or lifting session. That is at least my take.
Suggestions to work up to 10 minutes?
Order of operation Question: Should overweight individuals start with a 2-handed club at the beginning?
Thanks for your thorough instructions on your videos. I've been doing the overweight individuals, one-handed, shieldcast, in, & outside circles for 18 months now, to great results. 46 yr old and never been this strong.
But for some reason, I haven't really tried the 2-handed shieldcast with a club. I will now.
that's how I started as well. i'm in the same age bracket as you (turning 46 this September) i supplement my dieting with Mark's exercises for overweight individuals and I'm now 68lbs less (from my initial weight of 200), more agile, more flexible and more athletic than ever before!
Get a mace, it's more fun!
@@ajbueno2192 I have 3 macebells. It is more fun but I still would like a reply to my question.
@@peacal247" Order of operation Question: Should overweight individuals start with a 2-handed club at the beginning? " I am just a guy doing this stuff like you. I can only tell you what I do which could be the same as you: Two-handed with the mace, one-handed with the club. If someone starts this with only a club then my guess is that it's better to start two-handed yes.
You don’t think you’re doing too badly with your technique and then there’s another sneaky kamikaze style manoeuvre thrown into the mix to blow your ego to bits.
Blow that ego up, a little bit anyway, and put it back together, lol what the H. 🫣 😅
Hey Mark, hope your day goes great. The part of TGU where you have to rotate like the progression you teased @03:12 sucks for my hip. Could that position + Shied Cast be a possible way to address that? Very interested in that progression, is there video for that planned? Thanks and greetings form germany.
Have you tried rotating the front leg in the TGU instead of the knee planted one? Not sure if that would help your hip issue, but I know rotating on that planted knee can be difficult for some. Just happened to see your comment when I'm thinking about doing some TGUs tonight.
@InvisSoul that move is the business :)
@@Goatshaver hey thanks for your reply. I ended up being a little confused, how do I rotate the front leg? Do you plant that on the feet as per usual?
@@natewink7494 Here, this is helpful to understand what I meant. ruclips.net/user/clipUgkx2DI54CMovVVVz3Ns7ESH7aBQp-w4PZ9x
I'd love to hear more about programming. How to get to 10 min continuously for example.
I have dozens of videos on the topic of training design in the nerd math playlist
Thanks Mark! How would you compare the shield cast to the kettlebell halo? Clubs are not always easy to come by when travelling
I’ve made several videos on the topic. Do a search and See if those answer your questions.
@@MarkWildman shall do thanks!
I get into a lot of sword fights. I feel like this could be beneficial
Look up rope flow. That should help too.
@@lymphomasurvive I will. 🫡
So the 10 min nonstop requirement also applies for the 1handed shield cast or is it just for the 2handed variation?
10 minutes doing all the variations of shield casting is what I understand.
I do not have a club, but do have kettle bells (my primary source of strenght and endurance training), can I use the KB in the same fashion for HALO,s and 1/2 kneeling?
Big time, Mark has a video explaining the comparison between bottom up kb ( halo ) to club ( shield-casts) and then mace ( 360), standing.
The concept is they're all different size levers, similar but different !
Consider the weight of the kb halo in this position before attempting.
@@cioran1754 Thank you.
@@marciandjohn6320no worries, just pointing to what I've learnt here :)
Maybe halo's are doable, but for shield casting a mace or club would be way better.
What is sets and reps for 2 handed stuff or is it the same as 1 handed?
1-handed is the progression, eventually the same, but you have to manage the getting there.
@@cioran1754 I don't feel you explained that well
@zebady999 you're right ! no worries, in the video Mark mentions a goal of 10 minutes non-stop for all of the shield-cast family of exercises!
Your question:
1-H is the progression for all of them. Keeping this in mind the set scheme for a progression likely changes, because its harder.
So a question could be.......how do you get to that 10 minutes for 2-H SC standing up?
I have done it using a certain ladder set format to get the volume, and then condensed that volume.
Not sure if Mark has actually outlined an explicit strategy to get to 5 mins L/R, probably has ! Maybe someone can point to it
I good place to start would be to look at his volume cycle videos.
For example to build to 300 reps ( 150 / 150 ) you'd first need to get volume under the belt.
For 5/5 ( 5 reps both sides ) this would be 30 continuous sets you'd build to eventually ( 10 reps × 30 sets = 300 reps ).
Another way of looking at that is 3 sets per minute ( (5 + 5) × 3 = 30 reps per minute).
Then density cycle ( increasing rep number per hand) e.g. get to 10/10 ( 20 reps x 15 sets = 300 reps )
Ultimately the goal outlined is to achieve approx 150 reps non stop for each hand, over 10 minutes, going at approx 30 reps per minute.
Could always just think in terms of time. Do 30 seconds with one top hand 30 seconds with the other top hand. Then add time, next session try 45 secs. Swapping hands on a certain number of seconds to adjust for the volume versus density tradeoff.
So finally, the idea would be to use similar schemes as outlined above to achieve 10 minutes of 2-H shield casting, at that point you have a multi-choice progression situation, or you run multiple programs simultaneously ( see tetris / light-heavy / complexity / program videos )
A great place to start is look at all Mark's videos about volume cycles and programming, then hit him up with questions, join the discord and ask the good folks there also.
Hope that kicks it off :)
@@cioran1754 thanks man
So I'm running the 1 hand program with 9 exercises 5/5 up to 20 sets with the adex, I'm up to 20lb but after i get up to 25 I want to get the add on and run the 2H program but he said 7 leves of complexity and never gave any more details. I cant actually remember which 2h moves he included. I would buy the 2h program but I'm a student 🤷♂️ any help would be appreciated.
I realised that 3 sets of 10 are not a good recommendation as I tried to get to the next weight of kettlebell. I could do cleans with 20kg and it wasn't a problem. 16kg cleans, no problem, they felt even easy. But snatches, I got stuck at 12 kg. So I did clean and press with 16kg. Did not help. So I grabbed my 12kg kettlebell and did snatches with it for 10min. Did not count how many, I suppose about 100, as I am no Pavel tzatzoulin and nave not trained the "dark and sinister"program, where you should be able to achieve 200 snatches in 10min. Immediate results, not kidding. Next day I could do 5 snatches with the 16 kg, both arms. It's the same with pull ups. 3 or 4 sets of ten doing the reversed row won't help you to get to the next step towards your target. You need at least 10 sets of 10, with as little rests in between as possible in about 10 min.