Kettlebell nerd math - go high to go with reverse ladders
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- Опубликовано: 8 сен 2024
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Really looking forward to the C&P program.
Me too!
I like Mark's philosophy on training.
That part where you trick someone into being able to get good at something, is probably the reason I stuck with kettlebell since the beginning of the lockdown until now (although not as consistent as I would like to yet) 👍
Quick math tip to calculate total reps for reverse ladders that start with a number ending in zero - take the first set number and multiply by the middle set number and add the middle set number to get total reps. For the board example 10 x 5 = 50 then adds 5 to get 55. So if you wanted to know the reverse ladder 30-1. Take 30x15=450 then add 15 to get total of 465.
Once more demonstrating how versatile KBs are and how hard you can work.
I do/plan my KB 'training' or 'programming' not as A-B-C programmes, but rather as 'strength', 'hypertrophy' & 'strength-endurance' days. These may be (usually) full body training, or, sometimes, Upper/Lower split, or a P-P-L split. To complicate it further, I also do a sort of undulating or wave periodization with 'heavy', 'medium' & 'light' days being there as well (mostly for the 'strength' days)...
Then I fill in my exercises/movements.
For each movement/exercise, the 'Strength' day typically consists of heavier KB with lower reps (3-5) for 3-5 sets; the 'hypertrophy' day typically consists of medium weight done for more reps (8-12) for 3-5 sets, and the 'strength-endurance' day consists of either lighter weight for long duration (20-30 min) or medium wt for shorter duration (10-20 min).
For the 'strength' workouts, I usually do either reverse/descending ladders, or pyramids, or straight sets.
For the 'hypertrophy' & 'strength-endurance' days, I try to achieve this in multiple ways -- long duration TUT protocols, EMOMs, E2MOMs, straight sets with shorter rest periods, ascending or descending ladders, pyramids, etc. Supersets, Giant sets are very useful as well, and time-efficient.
My workout structure depends on how much time I have to spare on that day for that workout.
I also (1-2 times/wk) do shorter HIIT/metcon style workouts, as an alternate to long duration LISS cardio.
There are *so many* ways to achieve one's goals...! There is no single 'right' or 'wrong' protocol/strategy (although some might be more or less effective or efficient than others)...
This channel is a highly effective & efficient resource for KB (& mace & club bell) training! Thank you, Mark Wildman!
P.S.: 8:36 - Really?! I almost always do Clean+Thrusters or C+P+Squats -- I find it extremely good for strength/strength-endurance or as metcons + core + time efficient.
I love these videos! I'd like to share my view on what the problem is with adding Squats with a KB to CnP: they are (always) a symmetrical workout. On 10/10 reverse ladder it is 110 Squats with a weight. To get 110 reps per arm you have to do 220 squats, which is already quite a thing for squats... and for people that are a bit overweight like myself of ~20kg and adding a light KB of 16kg, equals to moving ~8t with the legs, where the arms move "only" a total of 3.5t, or 1.75t per arm. This of course is assuming that we account only the KB + extra body weight on the legs, not the upper body. Perhaps in these cases you could increase the complexity by doing an Air Squat + KB Power/Dead Clean 'n Press, just beware of the extra time.
Makes good sense. I use the same ‘safe lift’ concept to measure my fitness. If I can do more lifts with proper form. Then I am getting more fitter.
2:22 you had a prime opportunity insert "depends on the context" meme right there.
Depends on the context. For an average man, 8 kg, yes. 32 kg, no.
Awesome! and very helpful. I’m stuck transitioning up in weight from 16kg and honestly thought 5x5 was the end of pressing. Have been searching for a way to help bridge the gap to higher weights, so will definitely try higher reps now.
Today, 5/5 to 1/1 C&P made wish I was dead. Going from 10/10? Only if I am hooked up to a defibrillator.
This was helpful. I am glad you answered his question. I think I need to redo my reverse ladder workout.
I started doing 10 ->1. First five using a 10-lbs Kbell and last five using a 8-kilo Kbell.
I either do this set:
--Swings
--C & P
--singlet arm swings
--staggered deadlifts
Or I do this set;
--Single arm C & P
--Staggered Deadlift
--Side-to-Side Rock it
--Deadlift
Took me an hour. I rest about long enough so I could keep good form before moving on. It was a B%TCH but I stuck with it. Think I should make it not has taxing.
With me, time isn't a factor. If I don't get minimum of 30 mins with heart rate up continuously, I feel I cheated myself. Now I am torn between dropping an exercise or two or starting the ladder lower (at 8 or 6).
Thanks for this video.
Do you have access to a heavier weight? If you can do 5 to 1 with 8 kg, you could go to 10k
@@MarkWildman , I have a 5 lbs, a 10 lbs and I just bought the 8 kilo kbell which I find a bit too heavy. The jump from 10lbs to 18lbs (8 kilo) was a bit much. I am going to get the 6 kilo in a few days.
Depending on the exercises in my A, B, C and D programs, I use the lighter Kbell for halos , overhead presses, single clean, presses, snatches. I use the heavier ones for the other exercises.
Since I have your attention...Question: is it weird that my fingers are achy the next day after doing Kbell?
More questions: Also can you do a video on HOW to walk? I saw your other one on how to start walking. How does one walk to fire more muscles as walking is a weight-baring exercise? I keep my feet straight, my shoulders back and try to be as tall as possible so I won't lead with my head and hunch forward. I walk at least 30 minutes each day.
Lastly, what is better, putting on a weighted vest or a backpack with weights in it?
Thanks. I love your real-world approach to exercising. Mobility, weight loss, and flexibility is important to me as I am 55-year old woman.
Thank you again.
Damn! I'm fired up!
Very helpful video 🔥
@ 10:50 looking at the watch that isn't there, classic.
Huzzah ! Clean & Press program hopefully in late November. Take my money now 💵
10/10 would be brutal but I bet it'd feel like an amazing accomplishment after. I usually to 6/6 down with Clean and Jerks.
After purchasing the swing program and enjoying the level of detail that it came with, I'm now curious if there's an ETA on the clean and press program?
Towards the very end of this video, he quickly mentioned C&P program ETA is end of Nov 2021. I wonder if there'll be a bundle deal for the holidays lol
I’ll investigate that
@@MarkWildman hows the app?
In the hands of the app gods. My part is totally done
Currently I'm doing Geoff's Neupert C&P program - less nerdy, but really fun and effective.
Double KB ladder 1-10 with swings and jerks, dont put em down! Takes a minute to work up to that though.
Hello, great video! Question about the swing program. How does volume cycle fit in to your written methodology? As an Option E?
I really really really appreciate you taking the time to answer my question. Your Tetris of Training/Nerd Math videos are some of my favorite videos.
I've got an adjustable kettebell kings kb and all of my kb excercises I try to keep with the same weight so that my over all body is getting strong at the same time and using reps to control light and heavy days. Right now, my C&P is hard to do with Reverse Ladders starting @ 10/10. I think I will try to come down from 10/10 and lower the starting reps but the increase the sets. That way I'm nerd mathing the total weight moved by adjusting those variables. I've been fine to this point but specifically C&P just getting a little harder so I was curious what the average was.
Thanks again.
You could stick with it go down to adding 1/2 kg in weights
I have an idea on that
regarding the "1-bell-fits-all" approach that I really like....in your opinion what is a realistic target for considering adding a 2nd (heavier) bell to the collection? for example, achieving 5 sets of (5/5 ... 1/1) of complex exercises like C&P or snatches? in other words, when does a bell become "too" light? goal is always the same: maximum benefit with the minumum amount of time and equipment. Thanks.
So I have been doing the Overweight program and with kettlebells I have been doing the pressing sets each side without putting the weight down until I’m done with sets or I’m tired, similar to clubs. Should I be doing 3-2-1 reverse ladder instead of sets of 5 and just switching arms? I generally take a break ever 3-5 sets. Just learning about reverse ladders. I’m also not trying to extend my workout times at this point since I’m still sorting out going into the office again.
I'm no pro/coach, but the way I think about it is as follows:
3-2-1 Rev Ladder gives you 6 reps/side then whatever rest period you take, so very defined start stop -> better for analyzing/measuring progress -> can systematically add or remove sets/reps in order to program your day to how you're progressing
5 reps/side continuous for 3 sets (as long as I'm understanding correctly) gives you 30 reps before you take a break -> probably better for overall muscle endurance/cardio at the given weight, but harder to track progress if it's a range of sets and when you take a break -> if you're doing multiple rounds of this, you're probably doing beast mode on endurance, but could also probably handle a heavier weight or more complexity
@@70122riley I agree I could probably handle a heavier weight or more complexity, however I am trying to work my way up methodically because I have lots of issues with pain, so I want to make sure I’m doing enough but not too much so that I can work out the next day. To give you an idea I split yesterdays workout in half between yesterday and today and kept one exercise from todays work out because I didn’t exercise in the morning yesterday and I know exercising in the evening is a recipe for morning pain. I will end up doing the rest of todays exercises probably Sat because I will do the scheduled exercises tomorrow. Sat and Sun are rest days for me (20k steps between the two days is the only goal). I track my total sets not how many sets I do before I sets I do before I take a break. Generally less than 10 sets I split it in half rounding up. 10-15 divide by 3 or do 2 rounds of 5 sets and then the remainder. 15-20 I will do 5 sets and then the remainder of sets of the target for the day. Going back and forth between left and right helps me enjoy Kettlebelling more. It’s a big part of why clubs are soothing to me I think.
Generally I do sets of 5 reps so 5 sets of 5 would be 25 reps each side before I set the weight down. I don’t think my current method is probably very feasible as I start to get to regular Kettlebell weights. Currently my presses are 9ish lbs and in 3-4 weeks or so I should move to 10lbs. My box squats and suitcase deadlifts are at 10lbs and I feel they are ever stuck there because I took the month of Oct to work on my presses to get it where I should be working on the same weight before the end of the year.
All this to say my priorities are below.
1) Lift a weight that I want to lift tomorrow.
2) Lift enough weight to get stronger.
3) Learn a new warmup or cool down activity each week.
@@virginiacrofford5107 that's awesome! Both having your goals laid out and having a method to get there that works is a huge step that I think a lot of people continue to struggle with. I know I do at least!!
Hopefully Mark or someone wiser can hop in and give you a good answer, but I think your method works, I hope I didn't make you feel otherwise.
Good luck!
what do you think of such
descending ladders for
a 24k kb sn test?
Mark,
If your goal is to increase strength/ weight with kettlebell CP........is it more efficient to add sets with volume cycles, or reverse ladders. Will both accomplish same thing?
I think that there is a sweet spot in between both of those things, and I wrote an entire multi year program based on the idea
Mark,
I’ve been enjoying your kettlebell videos/instruction. However, I’m coming up on 70 yrs. Old. I’m finding that my recovery ability may not be up to snuff with your programs as presented.
I’ve adjust ed your Training Tetris from a 4x/wk to A/B/A 3x/week, which seems to be working well thus far (using 20kg bell). Also longer rests between ladders and sets. I use a HR monitor and start my next set after my MR has returned to a predetermined level.
Any other tips/tricks you care to share when working with the “slow recovery” population?
That’s a pretty solid strategy. Have to considered adding in mace 360s on off days. Start super light
Absolutely disregarded the lesson, did a ladder from 5 of CPS with a 40 kg kb was completely gassed out in just a single round 🤕 and yes took about 20 min for one complete round from 5/5 to 1/1.
Take away: just follow what Mark Suggests
You did that on a 40 KG kettlebell one handed ? That's BEASTLORD level performance.
That's more physical intensity than the average gymgoer ever experiences in their lifetime
What do you think about kegs for home gyms? They're relatively inexpensive, relatively durable, relatively compact, and can be loaded with water or sand to different weights.
Great idea
Coach, you could have recorded the workout and did the times after.
Seems like a long way around
Are you every planning on hosting in person training classes?
Next year
What's the total number of reps one should reach before increasing the density, i.e. going from 3,2,1 to 4,3,2,1?
When your total reps are about 1/3 greater than the new density. So let take the standard Reverse ladder progression 5 sets of 6L/6R(3/3,2/2,1/1)=30L/30R to 2 sets of 10L/10R(4/4,3/3,2/2,1/1)=20L/20R and then Followed by 3 sets of 10 left and 10 right =30 L/30 R. What are you’ll notice is you reduce the total reps/work to get used to the new density of reps/work, then you’ll match the total reps/work at the new density of reps/work. After that you continue your progression of increasing total work. You’ll notice when going from five sets of 10 each side to 2 sets of 15 each side you get 50 versus 30 reps on each side for a total of 100 reps versus 60 total reps, which almost 1/3 greater, just six reps off.
What does 10/10 mean? 10 reps twice?
EDIT: 10 reps each hand?
Yes
What about pyramids?
They really are ancient ceremonial objects
Let's get those dogs trained to help out with the stop watches
please next time activate caption on your videos thanks
Ancient kettlebells in museums? Really? Kettlebells outlasting our civilisation and some future inhabitants of earth thinking they are ceremonial objects? :-)
Have new set of kettle else.
Have No idea what the heck you're talking about.
Blah blah blah nonsense. For 12 minutes
You should probably watch more videos and learn a few things about how to use them
@@MarkWildman you should direct this person to "how to be cool" and "discomfort as skill" videos.
@your car place: Dude, you come here to this channel which is nearly 4 years old, and has 300+ videos (which, BTW, are *organized & arranged in playlists* for this very purpose!), in the middle of a series of videos, couldn't be bothered to go through them, mis-spell "kettlebells", and then proceed to make some of the most idiotic comments here!
What a lazy, self-absorbed, entitled punk!