I've done my first BW101 workout yesterday and I was thinking about how to sneak it into my summer programming. Right now I'm planning to do an AB light/heavy thing, where A is the light one (20k) and B is the heavy one (25k). I have six workouts with three movement each (e.g. one workout is: 1. HH swing 2. SA C&P 3. SA C&Reverse Lunge, another one is 1. Deadlift 2. Squat 3. Reverse Lunge). I'm not doing anything fancy, so I'm sticking to combinations of swings, cleans, presses, squats, deadlifts and reverse lunges. I have version A and version B of each of these workouts. A is lighter weight, higher volume (around 7.200-7.500k work capacity per workout), B is heavier weight, lower volume (around 5.000-6.000k work capacity per workout). My goal would be to incrementally increase weight of both A and B, starting from 20k and 25k, during the next months I expect to do 21-26, 22-27, 23-28 and so on. So I'm not doing barebone programs yet (just swings, or just mills), but I'll probably get there eventually (I would like to get my hand on an Adex adjustable club but I live in Europe and shipping costs would kill me). Yesterday I did the BW101 (30/30) right after my B workout (so higher weight, lower volume). Since my heavy workout is shorter than the light workout, I was thinking that I might sneak the BW101 right after my B workout. So it wouldn't become a A-B-C but more of a A-B+BW101. I'll see if I survive it and then come to my senses and dedicate a C to the BW101 😃
Thanks for the work you do on these. One thing I did with the Strong & Fit club program was to use a tabata timer app to build out the routine. I'm on Android and use the one by Eugene Sharafan, but you can probably do it with others. It allows me to program in the workouts, with the rest time, so during those breaks, I'm not thinking about what's next, just entering data on my sheets. It'll call everything out. For those 30/30's, it calls out the break in 10 seconds so I know I have to press through it and maybe get one more squat, mill, rotation in before the buzzer. I use it for TGU and basic KB swings as well, as I have 10, 15. 20 minute time cycles where it calls out EMOM, but gives me a 30 second warnings as well. This way my attention is all on the work and I can focus on form and rep count.
@markwildman Hey Mark thanks for all the amazing content. How would one Tetris this into the Slam Ball and Clean and Press Reloaded programs along with the 2 hand heavy club if that is at all possible?
Purchased BW101, and tomorrow will be the first day I will be incorporating it into my routine. This video has been released right on time and explains exactly where BW101 falls in the basic swing, tgu, cnp, and squat kb program you have provided previously. Brilliant explanation. Question, Am I able to use the bw101 offline, or do I need to be online to use it? Thanks for the work you do man it's really made a difference in my fitness.
There are just 8 simple movements and there are datasheets to print out so yeah, you don't need to be online. I suggest the Timer Plus app so that you can setup three timing patterns (30/30, 20/10 and 60/60) and be done with it.
Does the body weight 101 include all the exercises from your body weight playlist thus far? If not, could u give a vague description of what it entails?
Clever idea varying the HR for levels 1 and 2 in prep for level 3. Do you think if someone intentionally did this with nasal only breathing in all 3 levels, they would eventually build the same BW101 capacity that an oral exhaling person could achieve? It's hard to switch to nasal breathing in activities you've done for years...but this might allow an opportunity to train it due to no weights and something new. Or other guidance?
I think nasal breathing would be incredibly challenging with any of these formats. I’d apply nasal breathing to clubs and leave this as breathing anyway you can
Hey Mark. How far away is your program for overweight individuals? I already own an Adex club, arc and mace with add on kit but I'm assuming I will need a kettlebell for the program to be of most benefit? Thanks for all that you do. Cheers 🇦🇺
@@MarkWildman yeah it's a major time commitment plus very expensive. I was more wondering what skills I would gain from your program. Ie L sit holds or planche progressions
@@delis4256 if you are more advanced wait for the next program in 4 weeks, that entire program is designed around the krav getup. which is a getup from your back in the context of self defense.
You can listen. It is on RUclips. He talked about how to program it. By adding time to each walk. Also a slick way to practice is using the frame from an Alice Pack. Strap a rectangle garbage can to it. Then you can add rocks or bricks for adding load.
Just signed-up for the C-day BW101. Plan to incorp the A & B days. Been learning the kb via you the last 6 months. I am feeling the work in the glutes and core. Concerned with balanced strength over sexy lol. Thanks MW! MP
Kettlebells & Mark's channel have changed my outlook a lot towards fitness, types of fitness & tools to be used...
Thank you, Mark Wildman!
I've done my first BW101 workout yesterday and I was thinking about how to sneak it into my summer programming.
Right now I'm planning to do an AB light/heavy thing, where A is the light one (20k) and B is the heavy one (25k). I have six workouts with three movement each (e.g. one workout is: 1. HH swing 2. SA C&P 3. SA C&Reverse Lunge, another one is 1. Deadlift 2. Squat 3. Reverse Lunge). I'm not doing anything fancy, so I'm sticking to combinations of swings, cleans, presses, squats, deadlifts and reverse lunges.
I have version A and version B of each of these workouts. A is lighter weight, higher volume (around 7.200-7.500k work capacity per workout), B is heavier weight, lower volume (around 5.000-6.000k work capacity per workout).
My goal would be to incrementally increase weight of both A and B, starting from 20k and 25k, during the next months I expect to do 21-26, 22-27, 23-28 and so on.
So I'm not doing barebone programs yet (just swings, or just mills), but I'll probably get there eventually (I would like to get my hand on an Adex adjustable club but I live in Europe and shipping costs would kill me).
Yesterday I did the BW101 (30/30) right after my B workout (so higher weight, lower volume).
Since my heavy workout is shorter than the light workout, I was thinking that I might sneak the BW101 right after my B workout. So it wouldn't become a A-B-C but more of a A-B+BW101. I'll see if I survive it and then come to my senses and dedicate a C to the BW101 😃
Thanks for the work you do on these.
One thing I did with the Strong & Fit club program was to use a tabata timer app to build out the routine. I'm on Android and use the one by Eugene Sharafan, but you can probably do it with others. It allows me to program in the workouts, with the rest time, so during those breaks, I'm not thinking about what's next, just entering data on my sheets. It'll call everything out. For those 30/30's, it calls out the break in 10 seconds so I know I have to press through it and maybe get one more squat, mill, rotation in before the buzzer.
I use it for TGU and basic KB swings as well, as I have 10, 15. 20 minute time cycles where it calls out EMOM, but gives me a 30 second warnings as well. This way my attention is all on the work and I can focus on form and rep count.
@markwildman Hey Mark thanks for all the amazing content. How would one Tetris this into the Slam Ball and Clean and Press Reloaded programs along with the 2 hand heavy club if that is at all possible?
Purchased BW101, and tomorrow will be the first day I will be incorporating it into my routine.
This video has been released right on time and explains exactly where BW101 falls in the basic swing, tgu, cnp, and squat kb program you have provided previously. Brilliant explanation.
Question, Am I able to use the bw101 offline, or do I need to be online to use it?
Thanks for the work you do man it's really made a difference in my fitness.
If you have a timer you can do it offline. And If you have the exercises and know the correct form. That's all you need. My two cents.
There are just 8 simple movements and there are datasheets to print out so yeah, you don't need to be online. I suggest the Timer Plus app so that you can setup three timing patterns (30/30, 20/10 and 60/60) and be done with it.
Cheers folks!
Does the body weight 101 include all the exercises from your body weight playlist thus far? If not, could u give a vague description of what it entails?
Hip drops and outside lunges
Mill squat. Does he mean INTRODUCTION TO HEAVY CLUBS BY MARK WILDMAN on strong and fit?
Yes
@@PatrickCatrick amazing! I've got that one.
Need to start saving for the body weight program. I live in New Zealand so I pay twice as much :/
Clever idea varying the HR for levels 1 and 2 in prep for level 3. Do you think if someone intentionally did this with nasal only breathing in all 3 levels, they would eventually build the same BW101 capacity that an oral exhaling person could achieve? It's hard to switch to nasal breathing in activities you've done for years...but this might allow an opportunity to train it due to no weights and something new. Or other guidance?
I think nasal breathing would be incredibly challenging with any of these formats. I’d apply nasal breathing to clubs and leave this as breathing anyway you can
Hey Mark. How far away is your program for overweight individuals? I already own an Adex club, arc and mace with add on kit but I'm assuming I will need a kettlebell for the program to be of most benefit? Thanks for all that you do. Cheers 🇦🇺
Currently in edit is the Krav 1 body weight program, then tgu master needs to be finished. Then onto overweight / reconditioned individuals
@@MarkWildman Thanks Mark, I will wait patiently. How about needing a kettlebell for the program? Cheers
@@trentbaz7134 yes. an adjustable one works best. i'm still waiting on some different products to try out before i can recommend one.
@@MarkWildman Would the kettlebell kings competition style adjustable kettlebell be okay ?
Who else is watching this while in their living room, convinced that you hear birds flying around the kitchen?
Sorry… the barn has a bunch of nests up in the rafters now, but I want more birds around so the extra sound is part of the equation
@@MarkWildman More birds more better in my opinion. It was simply weirding me out!
If you don't have a weight vest would it make sense to add complexity such as the level 2 version of one or two of the bodyweight movement?
Sure. The next program is out in 5 weeks
Do you follow or know of Ido portal? And are any of body weight exercises similar to his in your program?
Ido is level 1000 and last I checked he wanted people to train for multiple hours a day. This is time controlled basics
@@MarkWildman yeah it's a major time commitment plus very expensive. I was more wondering what skills I would gain from your program. Ie L sit holds or planche progressions
@@delis4256 this has none of those things. this is the basics of getup building toward the context of getups for fight training
@@delis4256 if you are more advanced wait for the next program in 4 weeks, that entire program is designed around the krav getup. which is a getup from your back in the context of self defense.
Will we be having class this week? (Presuming you don't have bigger fish to fry)
Thursday at noon
Any thoughts on ruck sacks or plate carriers? Thinking about getting one for the daily 5 mile with my dog
Rob. In Mark's last 1 hr chat someone asked about rucking
@@thenrie98 missed it, what did he say? Just looking to make use of dedicated time…up the heart rate since I’m already out and moving
You can listen. It is on RUclips. He talked about how to program it. By adding time to each walk. Also a slick way to practice is using the frame from an Alice Pack. Strap a rectangle garbage can to it. Then you can add rocks or bricks for adding load.
Thank goodness you removed the restricted content! 🤣
Just signed-up for the C-day BW101. Plan to incorp the A & B days. Been learning the kb via you the last 6 months. I am feeling the work in the glutes and core. Concerned with balanced strength over sexy lol. Thanks MW! MP
Thanks for watching
But what if I Fence and Climb? ;)
Then just do it twice a week
algorithm food
I don't know if anyone has ever told you, but you have the same voice as that actor Heath Ledger 😀 😊
#14