"You can hit failure now and again, but you're not supposed to be failing everyday because failure is where you get hurt." Amen brother. That statement is gold. Recently found your channel. Fantastic info.
I was a “horrible twisted monster” due to a back injury. MW’s KB basics have me able to live w/o pain again. Started with a 20lbs KB in November, now working into a 53lbs KB.
You explained volume cycles in an earlier video on snatches ... and a light went off ... I realized I could use them to take an exercise that I was too weak to do properly ...in this case jumping rope with gnarly bad feet ... and just do long cycles over and over again ... you can train all the time, never get hurt, get better. So I started with three sets of 20 skips, went the twenty sets, dropped back to three sets of thirty and so on... before I started getting out of bed every morning was a twenty minute sessions of brutal pain not from skipping just living with bad feet...fast forward just a few months and that pain is gone gone. So thanks again for the awesomeness!
Thanks for this idea! My calves always blow up from jump rope & running, but incrementally building up should build the strength up without putting myself out of commission!
Yes! Also had the same A-Ha moment... and will be adapting volume cycling to all the other daily exercises I find challenging with my current various physical limitations.
So , in a nutshell: - reps should always be in correct form - you keep the number of reps constant to avoid failure or bad form - you start with a small number of sets and add one set every day or few days as you feel stronger - once you reach about 20 sets you increase the weight and decrease the set so that Weight x Sets x Reps (i.e. Volume) is the same you did at the end of the previous cycle. Right? I guess this also means it will take longer to do all the sets as you progress (I don’t think you can get that much faster), right? Love your channel, love kettlebells! I’m working out at home every time I take a break from the computer (5 minutes every 40).
In another video Mark said that you should start the cycle again with a higher weight because 4sets of 5 with x weight is less work than 4sets of 5 with y weight. If a higher weight is not available than Mark suggests doing density cycle: divide the 100 total reps (20 times 5) by 6 reps and do 16sets of 6 and so on until you get to 5 sets of 20.
I feel like I'm going to training University! Amazing how much Mark has enlightened my training. I'm feeling like I've wasted an incredible amount of time over the years simply because I didn't really understand what I was doing. A hundred thousand thanks Mr Wildman!!!
That was actually very inspiring. I had heard about your accident and surgeries, but didn't realise the extent to which you had to build yourself up again. I've always loved your programming videos, and I agree that volume cycles seem like the smart way to go. Hit my failure point trying to do 5 min TUT for 18kg TGU, so I will need to add more steps.
Thanks! I've worked with Pavel's Simple and Sinister in the past. I got both strong and abs while doing a version of volume cycles in that program. I believe that this volume-cycle concept of adding a little work every time so that it's nearly imperceptible is a popular idea for strength training in Eastern Europe. I first heard about it in Feldenkrais work. Dr. Feldenkrais, a physicist and judo black belt, used to preach it and he was from that part of the world.
I am now about 3 months into volume cycles of kettlebell training, and yes, it is definitely the best idea in training I have ever worked with. I couldn't be happier using it. I now do it more better. Thanks again Mark for your awesome channel and coaching
@@MarkWildman Hey Mark* Quick question concerning volume cycles - is it ok to leave a certain exercise in your workout behind because you're plateauing at a certain rep range, whereas with the rest of them you're ready to move on to higher reps? Or is it better to try to keep them the same even if that means resting a little during harder sets?
Patience is the name of the game. I did 60 min of ktbs swings, TGUs, clean and press (20 min each) in December. I started with 30 min and increased 3 min per training, 2 times per week. Took nearly 3 months but I kept my patience, in the end was very glad I completed. With the volume increasing and the body adapting, it becomes more a mental grind than a physical grind. Thanks for all the content!
I've made spreadsheets (x axis reps, y axis sets) of my programs and glued them to magnets and stuck them on the fridge in the garage and mark them off as I finish. And then I can use the Tetris of training concept and rearrange what workouts I group by moving the magnets around when I want to mix things up.
Awesome content Mark! I've been working out according to your early program videos (Swing+TGU / C&P+SQ / Snatch / Rest) and I'm doing a volume cycle for each of the movements, as you brilliantly explained in this video. What I've seem to have missed, or did not understand, is specifically what numbers to do on a Light day in this volume cycle with the week program. I get we can do a "light" day with a lighter KB but high volume, witch won't be Light in terms of easyness, witch will make us going Hard every day, witch can get us burned out or injury etc... Gonna re-watch the programming videos, but would love to hear it from you. Cheers!
Straight forward and well explained once more. I started my single front squat volume cycle again today and can squat down to approx 8 inch now following your advice to just do box squats. That's from a stiff 17/18 inches over about 4 weeks. Felt really weird and a bit wobly at first but starting light at 16Kg until fully adapted. Thanks again.
This approach reminds me of Doug Hepburn's approach to strength training. His programs used the same idea of gradually adding reps and sets over time to build incredible strength.
I am obsessed with these nerd math videos. Today I did the "reverse ladder" one, although instead of doing Clean/Press I went for a good ol Long Cycle. I wanted to make it a bit more conditioning based. Loved it.
I did this with snatches. I didn't listen to his advice and got a skin tear on LT hand on set 13. I didn't want to stop so I changed up my form to relieve the pressure on my left hand. Very next set I injured my back. I'm a week out and it's almost better. I should have listened to Mark. In another video he said a skin tear was like a canary in the cave that something else was about to become injured.
@@MarkWildman I have a masters degree in Physical Therapy... But I'm not actually sure yet. Not psoas though. Sometimes with back pain we never figure out a Dx. But we treat the symptoms. Will provide update!
Question for you Mark: When did you injure your knee, and how long after did it take you to pick up kettlebells and clubs to begin this program, and what weights did you use to start again? Curious to know how long it took you to get back to your current form after the injury. Thanks for your time!
MW explains how he went through hus clubbell training then says ”I dont want to detail the whole thing ”. Like DUDE! Thats exactly why we are here for.
Yes! More nerd math! I've become an absolute fan of the volume cycle concept, so much so that it now applies to most of my own training and when all this lockdown business is done, I know a few clients who will benefit from it as well. So don't worry Mark, the word on volume cycles will spread
So simple, yet so smart and effective. After years of struggling on endless plataus this approach of training has finally resulted in huge progression. And with much smaller effort than before. Just amazing. Keep it up! Love your posts!
I've been doing this kind of program for my squats for the past 5 months. Went through the volume and density cycle with the 16 and then the 20kg, doing it once a week (the other day of the week was for heavier squats). I usually progressed by just adding one set each week, that felt good enough. The progress on them feels pretty surreal, my endurance and work capacity has gone way up. My resting heart rate is now at around 50bpm. I had suffered from a slipped disc last year, which is now almost no problem anymore. Pretty happy about it and like the structure a lot.
@@13Ambro Single Kettlebell. It was pretty much exactly like Mark explains in the video, once a week, paired with another session of double kettlebell squats with lower volume. I hit a plateau once I was at 20x5/5 with the 24 around early winter, and I haven't done this specific cycle since.
Hi mark I've just revisited kb I found myself not being able to visit my boxing gym so I wanted something explosive so I went to kb they into my tore my fitness, apart, kb are intense I found my body feeling sore just by doing basic basics swings what a brilliant tool, I'm still trying learn cleans without bashing my forearms, watching your instructions has really help thank you I'm steve from the uk 👍
Doing my dumbbells to this as well. Looking at drop sets and all these other things but this makes sense since I train with my kettlebell and heavy club this way.
I think you would be interested in swim workouts and sets. It's all about volume cycling within a workout, week, month, and season. It's a lot of nerd math and a lot of fun to design a program. You cycle intervals (rest time), volume (total yardage), intensity, and technique (different strokes, drills, kick, or pull) throughout an entire season. it's awesome you were able to come back from your knee injury
I wrote my own volume cycle swim training in Romania on the last movie. I think it worked well (grew up on a horse farm so I’m not a swimmer.... at all.)
Thanks for sharing. Been doing EMAMS in lockdown for 40 minutes. Great conditioning for the real world. Just been moving houses and a lot of furniture. I was ready. Forearms are shot, but the lower body, heart, and spine were ready.
Glad to hear that club was a great recovery tool! I have a friend who has been in long term medical care for a year and half and trying to get back his standing/walking strength, so I'm hoping we can give him something to transition to after his PT is done.
Awesome as always MW, love the idea of volume cycle, paired with functional KB movement, in my mind is the key to fully balanced strength, translating directly to your athletic capabilities. At 40, I’m sure my hockey, trail running and skiing is at my top level (age adjusted), all due to incorporating KB movement. Can’t wait for the release of the Wildman App!
Found this channel after Civid shut the gyms where am and I bought a The bowflex kettlebell. Working out at home with limited space. Learning a lot from the channel. My bodybhas been outbof wack since hionsyrgery 5 years ago and KB work is helping to rebalance the weaknesses. Goal is proper TGU by birthday in 8 months. Keep the videos coming the numbers are starting to make sense. Going to try mace in April. Love the settings
I didnt even know this was a thing but I unintentionally did it when I first started kettlebelling and learning c&p. Now I can hopefully use this for climbing training.
Great video. I'm finding that do the tetris training 6 days per week (2 days single arm club) + heavy/light kettlebell works well but I have many issues with almost overtraining or on the edge of hurting myself because I'm not strong enough. I cannot increase the volume every week as it was suggested in some videos. I have to do it every 2/3 weeks, sometimes even a month before do a extra set or an extra rep. The obvious answer is taking it slow (I've been doing kettlebell for 8 months now), but not sure if it's just my body not developing enough or it's just take time if you want to do everything, every week. Thanks for the amazing content! PD: hope the app gets released soon. :)
Thank you for this video. I was wondering where you got volume cycles from. I also really like the description of the "how it was done", where continuous or defined break or EMOM. I had some questions about more details around volume cycles and you really covered it. I've been slow on the uptake with many of the nerd math videos so this helped me.
I've loved kettlebells for 8 years now and just started clubs. I want to apply this to everything now. I really believe it will work. It's so logical. I found it interesting you mentioned barbells. I train mostly kettlebells but I do barbell squats because I like and need it. I have a goal of squatting 4 plates again. I haven't since high school. Would I really work up to 20 sets of 5 before moving up in Weight? Or should I half that and work up to 10 sets of 5? I understand the importance of volume and mastering the weight before moving up to minimize the chances of injuries but different exercises may have different volume requirements to be effective.
One could argue that by adding more sets the intensity of the later sets is increasing since you're tired and have less energy. I've found it difficult to add sets week to week especially if just doing days of that excercise per week
Check out Renaissance Periodization channel, think the info on there is very complimentary. They would likely suggest regualar deload weeks to allow for planned recovery and help adding future volume. E.g. 5 weeks of progress, 1 rest week, drop back to week 4 volume and then progress again for five weeks before another deload week. Will enable more sustained progress using a ‘wave’ approach to volume.
Love these videos. When would you increase the sets? Weekly? Daily? Monthly? Realise there are many dependencies in the question. Being a dumb crossfitter that prefers to be told my workout so I don't have to think please publish a KB program so I can just do the sweaty bit without the maths! Keep up the good work!
More likely you would do it weekly (let's say you start at 4x 5/5, the next week you'll do 5x 5/5, or 6x 5/5 if your body can), but it's ultimately up to you and your form. If you think you should not increase, then just repeat. Always listen to your body.
Mine has been to add set(s) the next workout based on how tired or close to failure I was the previous time. That's worked well for me, so long as I get good rest recovery on my non-workout days. Think that's one you'll have to find for yourself, but start slower than you'd think and give time to adapt.
It depends on the program, but in almost every case, you would increase the set with each subsequent session of that particular workout. In this example (snatches?) the number of set is 20 for the end of the cycle. If you have a 8 week cycle, you would start with 4 sets the first time, then increase it by one set each subsequent session (if you do this workout twice a week).
@@GrantGardner80 For the KB program, I have generally gone 2 weeks of Heavy / Light, A / B workouts before increasing reps / weight. I'm in my 40s and I'd much go slow and steady than go fast and get hurt.
Hi Mark, superb video as usual, thank you for that! I have a basic question please... If for example you were programming 3 sets of 3 exercises AB and C, they could be done in sequence ABC/ABC /ABC; alternatively, they could be AAA/BBB/CCC. What are the pros and cons of either method? I was thinking you could perhaps replace your ATP usage in a consecutive sequence if different muscle groups were targeted in the exercise selection. On the other hand your are patterning your neuro-muscular groove if you repeat the same set 3 times e.g. AAA . Always interested in your thoughts, your insight is always very valuable!
RKC has different variation. They teach doing a lather with the same weight; 1st week: 3 X 1L-1R, 2L-2R,3L-3R 2nd week: 4 X 1L-1R, 2L-2R,3L-3R 3rd week: 5 X of 1L-1R, 2L-2R,3L-3R next level: 5 X 1L-1R, 2L-2R,3L-3R, 4L-4R next level: 5 X 1L-1R, 2L-2R,3L-3R, 4L-4R, 5L-5R next level: add weight
Mark, can you explain why you would choose volume cycles vs density cycles? ie. more sets vs more reps per set? Or if you could mix different cycles. Mon/Wed volume, Fri Density.
From what I have picked up from his videos, you would start with a volume cycle, move into a density cycle and then move up in weight. Rinse and repeat.
Hey Mark, Thanks for another great video! How does doing your daily set in one sitting differ from doing it broken up through the day, what I have referred to as "greasing the groove"? The mixed through the day works better for me since my weights are in the kitchen and I work in the daily set while also picking up, and preparing breakfast and dinner for my family. One of my main goals is to build strength so I can do 50+ mile mountain runs in Colorado and I see the strength helping with all day endurance. Colin
When's the next Q&A? I miss those.. I just want to ask if you've ever seen Ultimate Sandbags which are used in the DVRT system. I'd like to know your thoughts and opinion on incorporating that into a program.
Mark, why/ when small jumps vs big jumps. You mention Pavel... he tends to recommend big jumps to shock the system. What's the advantage of each approach ?
so you add a set per session ex monday 4 sets thursday 5 sets and so on or add 1 set per week 4 on monday 4 on thursday 5 on next monday etc, got a couple of 35lb kettlebells and a pull up bar body weight pullups are really hard for singles for me right now so i could pick up a band or 2 but im pretty limited on space and budget
Mark, what are you thoughts on the Simple and Sinister kb? Since I've been watching you my RUclips recommendations have been adding lots of new things.
Mark, thank you for these detailed videos! I am 52. Would this philosophy also work for a guy my age? How much volume is too much as we age? Or should that not be a concern? Thank you!
It should be fine. Keeping the reps relatively low (intensity) per set, you can determine if you have the ability/energy to finish the set. The nice things about most of these movements is you can tell your form is starting to break down before you hot full failure. So for example, if I'm doing KB swings and I get to a point where I can't accomplish the key details of hitting lockout at the top, keeping my back straight, etc, I know I should stop before I injure myself. I will make note of how far into the workout I got and then try again the next time or maybe drop back a set or two. I hope this makes sense.
Hi Mark, since I'm working at a desk all day, I'd like to use my KB training as an opportunity to get up every hour and move a bit. How important is doing EMOM, or something similar? How can i make this work with doing something every hour of the working day? Thanks a lot for your videos. As always, they are very informative and make a lot of sense. Thanks Mark.
Eleanor, I have heard of a training style where it is dragged out in long sets with long rests between and not over doing it to get more volume out of it. It may have even been from Pavel. If this works best for you it should be okay but the only thing to keep in mind is trying to keep the muscles warm to prevent injury. So in this case I would use a lighter weight, pick a moderate rep range and go from there. In the end any movement is better than no movement at all. Wanting to workout at work shows you are a dedicated person.
Awesome video. I'm recovering from a minor back injury, due to long days sitting at a desk. This sounds like a good progression plan to start light (16 or even 12kg) and work my way back up (For example I did one handed swings, TGU and Clean & Press with a 24kg Kettlebell). How should I program these Volume Cycles? Pick 2 Exercices and alternate them? For Example Swings on monday, Clean & press on tuesday, thursday again Swings and friday the Clean & press. And after I reach a determined goal, change the exercises? Or should I do more exercices on 1 day? So monday swings and a squat, both on their own volume cycle and thursday a TGU and Clean & press. And repeat again later in the week?
I suggest watching the Tetris videos. 4 workout days, 4 different exercises (swing, C&p, squat,TGU) with 2 each day so each one twice per week with one heavy and one light.
@@louismpace thanks for the answer. And all 4 exercises on their own volume cycle? Because I've also found a video from MW about ladders which he used for the C&P.
My current program: Swing = Volume TGU = TUT C&P = Reverse Ladder Squat = volume If you mix in snatch, it is volume Not a hard and fast rule since you could Turn swing into TUT,for example.
Thanks for the great explanation. Why write 20/20 though? Is it ever gonna be relevant to do an asymmetrical program, e.g. 40/20 or 20/40? If not, it's redundant...
I've used this notation in my training for many years. The number changes when something goes wrong, like I don't hit reps with left hand or whatever, I'd write 17/20 in my training log and I would not increase a variable until I hit 20/20 the next workout or so. If you're just programming then yeah it's redundant. Not redundant when capturing all data from the workout in your journal.
The slash is there just to tell that the movement itself is asymmetric. On the other hand, in the Turkish Get Up series Mark mentioned, that if you want to progress even slower, you can do e.g. 5x5L+4x5R = 25/20.
I’m slightly confused about which to go with :10 sets in 10 min, increasing 1 rep each work out, or this video - incrementally more sets of the same number of reps ?
If I’ve understood correctly, it’s 5 reps per set every time; you increase the number of sets each workout until you end up at 20 sets of 5. If you are doing kettlebell snatches or similar you could set a timer, do 5 reps on one arm followed immediately by 5 reps on the other, then rest until the end of the minute. Then go again until you hit your target number of sets for that movement. If single clubs, the minute thing doesn’t apply as you just keep alternating arms every 5 reps until you’ve done the target number of sets, rest a bit then go onto the next movement.
Mark, have you used your new adjustable kettlebell you unboxed last week. I'm waiting to hear about it before I decide to buy a new 20kg. bell or go all in with the adjustable one. Thanks.
Great videos Mark. I have a question regarding the application of volume cycles to a push ups / pull ups workout. I have a weight vest, so incremental weight loading, check. Wondering which nerd math paradigm you would suggest. Also, if I wanted to add this to my light/heavy kettlebell regimen, how would you suggest I do it.
@@cucciafr68 The reps are the same, yes. But once I'm into the 12th round or so the mind can wander and then come back with uncertainty as to what set I'm on. I have found that saying the set number out loud helps.
@@glossjos I get it now. I like to use an app that has an EMOM counter on it to keep track. If I'm not doing EMOM then I mark on my board or if I'm outside I will use rocks or sticks to keep track. I can't remember anything while working out other than the rep count, sometimes.
Question about adding one rep to each set as you progress. I get that one rep is the smallest increment but wouldn’t the smallest be to add one rep to just one set, not all of them? Or just a few sets?
Mark, how do you program 1H swings compared with 2H swings? Do you progress from 2H swings to 1H swings or are they completely separate exercises? For 1H swings do you do ?x5/5 and volume cycle it up like Snatches?
I'm not Mark, but he has said he likes hand-to-hand swings so instead of 5/5 do 10 hand-to-hand swings. 1H swing is more complex 2H swing, so use 1H swings as heavy days for 2H swings. Volume cycles work, or you can use the method in the very first KB nerd math video of doing 10min EMOM adding one rep per exersize.
I do one hand GS-style swings (10/10 reps EMOM) and two hand RKC-style swings (20 reps EMOM) on different days. I also did H2H swigs, but eventually replaced them with one hand GS-style swings.
This is everyday workout, right? Not every other day, or some variation. And 4 sets at EMOM the workout is only 4 minutes, so does a person add other exercises with that? Or is that it for the day? I suppose in watching your other videos, I can possibly conclude that other exercises are added to increase to a 20 min workout? Per day? Three days a week?
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"You can hit failure now and again, but you're not supposed to be failing everyday because failure is where you get hurt." Amen brother. That statement is gold. Recently found your channel. Fantastic info.
This dude is the truth
So glad I have learned that lesson
I was a “horrible twisted monster” due to a back injury. MW’s KB basics have me able to live w/o pain again. Started with a 20lbs KB in November, now working into a 53lbs KB.
You explained volume cycles in an earlier video on snatches ... and a light went off ... I realized I could use them to take an exercise that I was too weak to do properly ...in this case jumping rope with gnarly bad feet ... and just do long cycles over and over again ... you can train all the time, never get hurt, get better. So I started with three sets of 20 skips, went the twenty sets, dropped back to three sets of thirty and so on... before I started getting out of bed every morning was a twenty minute sessions of brutal pain not from skipping just living with bad feet...fast forward just a few months and that pain is gone gone. So thanks again for the awesomeness!
And that is rad
Thanks for this idea! My calves always blow up from jump rope & running, but incrementally building up should build the strength up without putting myself out of commission!
Yes! Also had the same A-Ha moment... and will be adapting volume cycling to all the other daily exercises I find challenging with my current various physical limitations.
And the curtain is pulled back a bit further. Great info as usual!
So , in a nutshell:
- reps should always be in correct form
- you keep the number of reps constant to avoid failure or bad form
- you start with a small number of sets and add one set every day or few days as you feel stronger
- once you reach about 20 sets you increase the weight and decrease the set so that Weight x Sets x Reps (i.e. Volume) is the same you did at the end of the previous cycle.
Right?
I guess this also means it will take longer to do all the sets as you progress (I don’t think you can get that much faster), right?
Love your channel, love kettlebells!
I’m working out at home every time I take a break from the computer (5 minutes every 40).
In another video Mark said that you should start the cycle again with a higher weight because 4sets of 5 with x weight is less work than 4sets of 5 with y weight.
If a higher weight is not available than Mark suggests doing density cycle: divide the 100 total reps (20 times 5) by 6 reps and do 16sets of 6 and so on until you get to 5 sets of 20.
I feel like I'm going to training University!
Amazing how much Mark has enlightened my training. I'm feeling like I've wasted an incredible amount of time over the years simply because I didn't really understand what I was doing.
A hundred thousand thanks Mr Wildman!!!
The concept of volume cycles might jus save my life and many others. Thank you.
That was actually very inspiring. I had heard about your accident and surgeries, but didn't realise the extent to which you had to build yourself up again.
I've always loved your programming videos, and I agree that volume cycles seem like the smart way to go. Hit my failure point trying to do 5 min TUT for 18kg TGU, so I will need to add more steps.
Thanks! I've worked with Pavel's Simple and Sinister in the past. I got both strong and abs while doing a version of volume cycles in that program. I believe that this volume-cycle concept of adding a little work every time so that it's nearly imperceptible is a popular idea for strength training in Eastern Europe. I first heard about it in Feldenkrais work. Dr. Feldenkrais, a physicist and judo black belt, used to preach it and he was from that part of the world.
I am now about 3 months into volume cycles of kettlebell training, and yes, it is definitely the best idea in training I have ever worked with. I couldn't be happier using it. I now do it more better. Thanks again Mark for your awesome channel and coaching
Good to hear
@@MarkWildman Hey Mark* Quick question concerning volume cycles - is it ok to leave a certain exercise in your workout behind because you're plateauing at a certain rep range, whereas with the rest of them you're ready to move on to higher reps? Or is it better to try to keep them the same even if that means resting a little during harder sets?
I'm mainly concerned about muscle imbalances
This video hits delight in every aspect. Informative, funny, efficent. Pure Gold, thanks Mark. Cheers from Germany.( To your little shetty aswell 😂)
Patience is the name of the game. I did 60 min of ktbs swings, TGUs, clean and press (20 min each) in December. I started with 30 min and increased 3 min per training, 2 times per week. Took nearly 3 months but I kept my patience, in the end was very glad I completed. With the volume increasing and the body adapting, it becomes more a mental grind than a physical grind. Thanks for all the content!
I've made spreadsheets (x axis reps, y axis sets) of my programs and glued them to magnets and stuck them on the fridge in the garage and mark them off as I finish. And then I can use the Tetris of training concept and rearrange what workouts I group by moving the magnets around when I want to mix things up.
Awesome content Mark!
I've been working out according to your early program videos (Swing+TGU / C&P+SQ / Snatch / Rest) and I'm doing a volume cycle for each of the movements, as you brilliantly explained in this video.
What I've seem to have missed, or did not understand, is specifically what numbers to do on a Light day in this volume cycle with the week program.
I get we can do a "light" day with a lighter KB but high volume, witch won't be Light in terms of easyness, witch will make us going Hard every day, witch can get us burned out or injury etc...
Gonna re-watch the programming videos, but would love to hear it from you.
Cheers!
Straight forward and well explained once more. I started my single front squat volume cycle again today and can squat down to approx 8 inch now following your advice to just do box squats. That's from a stiff 17/18 inches over about 4 weeks. Felt really weird and a bit wobly at first but starting light at 16Kg until fully adapted. Thanks again.
Good to hear
This approach reminds me of Doug Hepburn's approach to strength training. His programs used the same idea of gradually adding reps and sets over time to build incredible strength.
I am obsessed with these nerd math videos. Today I did the "reverse ladder" one, although instead of doing Clean/Press I went for a good ol Long Cycle. I wanted to make it a bit more conditioning based. Loved it.
I did this with snatches. I didn't listen to his advice and got a skin tear on LT hand on set 13. I didn't want to stop so I changed up my form to relieve the pressure on my left hand. Very next set I injured my back. I'm a week out and it's almost better. I should have listened to Mark. In another video he said a skin tear was like a canary in the cave that something else was about to become injured.
Everyone does it once before they believe the hands tearing thing. Heal up. Start back at 50%. Build back up. Was it the psoas?
@@MarkWildman I have a masters degree in Physical Therapy... But I'm not actually sure yet. Not psoas though. Sometimes with back pain we never figure out a Dx. But we treat the symptoms. Will provide update!
@@joshd2861 Any update? How are you doing?
Question for you Mark: When did you injure your knee, and how long after did it take you to pick up kettlebells and clubs to begin this program, and what weights did you use to start again? Curious to know how long it took you to get back to your current form after the injury. Thanks for your time!
As a fellow syntax nerd, this is great! Definitely integrating into my program
I’ve been doing this for years - didn’t know it was a “thing”. When I look back at previous years’ diaries, it’s all there to show improvements.
Thanks, this is gonna help my progress and stay injury free, hopefully
You have great videos, keep up the great work
MW explains how he went through hus clubbell training then says ”I dont want to detail the whole thing ”. Like DUDE! Thats exactly why we are here for.
💯😅😅 we're here for the detail
Yes! More nerd math!
I've become an absolute fan of the volume cycle concept, so much so that it now applies to most of my own training and when all this lockdown business is done, I know a few clients who will benefit from it as well.
So don't worry Mark, the word on volume cycles will spread
I can’t believe I’ve never heard of this nor figured this out myself before. This is exactly what I need!
So simple, yet so smart and effective.
After years of struggling on endless plataus this approach of training has finally resulted in huge progression. And with much smaller effort than before. Just amazing. Keep it up! Love your posts!
90% of the time it works 100% of the time
I just had my five year old nephew watch this. He not only understood every thing, he quoted some high points. DEFY GRAVITY DAILY & ROCK ON ! ! !
I've been doing this kind of program for my squats for the past 5 months. Went through the volume and density cycle with the 16 and then the 20kg, doing it once a week (the other day of the week was for heavier squats). I usually progressed by just adding one set each week, that felt good enough. The progress on them feels pretty surreal, my endurance and work capacity has gone way up. My resting heart rate is now at around 50bpm. I had suffered from a slipped disc last year, which is now almost no problem anymore. Pretty happy about it and like the structure a lot.
Hi. Could you explain your program? Was the volume cycle with a single KB or double ?
@@13Ambro Single Kettlebell. It was pretty much exactly like Mark explains in the video, once a week, paired with another session of double kettlebell squats with lower volume. I hit a plateau once I was at 20x5/5 with the 24 around early winter, and I haven't done this specific cycle since.
Hi mark I've just revisited kb I found myself not being able to visit my boxing gym so I wanted something explosive so I went to kb they into my tore my fitness, apart, kb are intense I found my body feeling sore just by doing basic basics swings what a brilliant tool, I'm still trying learn cleans without bashing my forearms, watching your instructions has really help thank you I'm steve from the uk 👍
Doing my dumbbells to this as well. Looking at drop sets and all these other things but this makes sense since I train with my kettlebell and heavy club this way.
I think you would be interested in swim workouts and sets. It's all about volume cycling within a workout, week, month, and season. It's a lot of nerd math and a lot of fun to design a program. You cycle intervals (rest time), volume (total yardage), intensity, and technique (different strokes, drills, kick, or pull) throughout an entire season.
it's awesome you were able to come back from your knee injury
I wrote my own volume cycle swim training in Romania on the last movie. I think it worked well (grew up on a horse farm so I’m not a swimmer.... at all.)
The completeness of the formula. I love it! I will be creating spreadsheets for all these workouts with formulas built in.
Thanks for sharing. Been doing EMAMS in lockdown for 40 minutes. Great conditioning for the real world. Just been moving houses and a lot of furniture. I was ready. Forearms are shot, but the lower body, heart, and spine were ready.
Glad to hear that club was a great recovery tool! I have a friend who has been in long term medical care for a year and half and trying to get back his standing/walking strength, so I'm hoping we can give him something to transition to after his PT is done.
Awesome as always MW, love the idea of volume cycle, paired with functional KB movement, in my mind is the key to fully balanced strength, translating directly to your athletic capabilities. At 40, I’m sure my hockey, trail running and skiing is at my top level (age adjusted), all due to incorporating KB movement. Can’t wait for the release of the Wildman App!
Thank you for breaking it all down and making it simple and easy to understand.
Found this channel after Civid shut the gyms where am and I bought a
The bowflex kettlebell. Working out at home with limited space. Learning a lot from the channel. My bodybhas been outbof wack since hionsyrgery 5 years ago and KB work is helping to rebalance the weaknesses. Goal is proper TGU by birthday in 8 months. Keep the videos coming the numbers are starting to make sense. Going to try mace in April. Love the settings
Fantastic program makes sense
Periodrizeation
Question is weekly jumps in volume yeah
Yes
I didnt even know this was a thing but I unintentionally did it when I first started kettlebelling and learning c&p. Now I can hopefully use this for climbing training.
I am going to use it for basic calisthenics. Thank you.
Love this video! Thank you for all the information you share. I´d become a better athlete and normal human being thanks to you.
can’t remember the last time I saw a cow do a cameo ub a fitness video. Wildman Rulz!
Might be a boring comment for you, but this ist another great video with brilliant explanation and motivation! Thanks a lot, Mark!
Great video. I'm finding that do the tetris training 6 days per week (2 days single arm club) + heavy/light kettlebell works well but I have many issues with almost overtraining or on the edge of hurting myself because I'm not strong enough. I cannot increase the volume every week as it was suggested in some videos. I have to do it every 2/3 weeks, sometimes even a month before do a extra set or an extra rep. The obvious answer is taking it slow (I've been doing kettlebell for 8 months now), but not sure if it's just my body not developing enough or it's just take time if you want to do everything, every week. Thanks for the amazing content! PD: hope the app gets released soon. :)
pure gold. thanks a lot!
Great stuff! Excellent training. Thanks.
Great expanation as usual. Keep up the good work. We all appreciate it.
Experience points!!!!!! Mark Wildman D&D weight training !!!!!!! Awesomeness!!!
Thank you for this video. I was wondering where you got volume cycles from. I also really like the description of the "how it was done", where continuous or defined break or EMOM. I had some questions about more details around volume cycles and you really covered it. I've been slow on the uptake with many of the nerd math videos so this helped me.
Never told a dude I love them before 🤔 but it’s the only way to describe it. My clients love me now 😂
Great video! Making the steps small enough that you dont fail makes sense.
And you just know that property runs like clock work. Love the content, eager for the app...
I've loved kettlebells for 8 years now and just started clubs. I want to apply this to everything now. I really believe it will work. It's so logical. I found it interesting you mentioned barbells. I train mostly kettlebells but I do barbell squats because I like and need it. I have a goal of squatting 4 plates again. I haven't since high school. Would I really work up to 20 sets of 5 before moving up in Weight? Or should I half that and work up to 10 sets of 5?
I understand the importance of volume and mastering the weight before moving up to minimize the chances of injuries but different exercises may have different volume requirements to be effective.
One could argue that by adding more sets the intensity of the later sets is increasing since you're tired and have less energy. I've found it difficult to add sets week to week especially if just doing days of that excercise per week
Check out Renaissance Periodization channel, think the info on there is very complimentary. They would likely suggest regualar deload weeks to allow for planned recovery and help adding future volume. E.g. 5 weeks of progress, 1 rest week, drop back to week 4 volume and then progress again for five weeks before another deload week. Will enable more sustained progress using a ‘wave’ approach to volume.
I started using this to increase my deadlift in early January and I've already added 20 lbs. It works.
When I return to a gym with a BB I’m going to apply this to my strength work rather than 5/3/1.
Love these videos.
When would you increase the sets? Weekly? Daily? Monthly?
Realise there are many dependencies in the question.
Being a dumb crossfitter that prefers to be told my workout so I don't have to think please publish a KB program so I can just do the sweaty bit without the maths!
Keep up the good work!
More likely you would do it weekly (let's say you start at 4x 5/5, the next week you'll do 5x 5/5, or 6x 5/5 if your body can), but it's ultimately up to you and your form. If you think you should not increase, then just repeat. Always listen to your body.
Mine has been to add set(s) the next workout based on how tired or close to failure I was the previous time. That's worked well for me, so long as I get good rest recovery on my non-workout days.
Think that's one you'll have to find for yourself, but start slower than you'd think and give time to adapt.
It depends on the program, but in almost every case, you would increase the set with each subsequent session of that particular workout.
In this example (snatches?) the number of set is 20 for the end of the cycle. If you have a 8 week cycle, you would start with 4 sets the first time, then increase it by one set each subsequent session (if you do this workout twice a week).
@@GrantGardner80 For the KB program, I have generally gone 2 weeks of Heavy / Light, A / B workouts before increasing reps / weight. I'm in my 40s and I'd much go slow and steady than go fast and get hurt.
Awesome!
As a track coach, I can apply volume cycles very easily to our training program.
Hi Mark, superb video as usual, thank you for that! I have a basic question please... If for example you were programming 3 sets of 3 exercises AB and C, they could be done in sequence ABC/ABC /ABC; alternatively, they could be AAA/BBB/CCC. What are the pros and cons of either method? I was thinking you could perhaps replace your ATP usage in a consecutive sequence if different muscle groups were targeted in the exercise selection. On the other hand your are patterning your neuro-muscular groove if you repeat the same set 3 times e.g. AAA . Always interested in your thoughts, your insight is always very valuable!
Bueller, Bueller, Bueller? Loving it brother, thank you
Pavel says strength is learned. Ever do Nordic curls or Petersen step ups? King and I. Etc etc etc
Pavel is correct. Strength is learned.
This is great info thanks for presenting it👍
RKC has different variation. They teach doing a lather with the same weight;
1st week: 3 X 1L-1R, 2L-2R,3L-3R
2nd week: 4 X 1L-1R, 2L-2R,3L-3R
3rd week: 5 X of 1L-1R, 2L-2R,3L-3R
next level: 5 X 1L-1R, 2L-2R,3L-3R, 4L-4R
next level: 5 X 1L-1R, 2L-2R,3L-3R, 4L-4R, 5L-5R
next level: add weight
Brilliant! Such wise wirds.
"That's why the volume starts low, so you don't die."
It is quite frankly ridiculous how much I perk up when the preview picture is you in front of a blackboard.
Awesome video. 👍
Awesome videos mark ...when is the app coming out!!!!
2:51 TRUTH !
Mark, can you explain why you would choose volume cycles vs density cycles? ie. more sets vs more reps per set? Or if you could mix different cycles. Mon/Wed volume, Fri Density.
From what I have picked up from his videos, you would start with a volume cycle, move into a density cycle and then move up in weight. Rinse and repeat.
Hey Mark, Thanks for another great video! How does doing your daily set in one sitting differ from doing it broken up through the day, what I have referred to as "greasing the groove"? The mixed through the day works better for me since my weights are in the kitchen and I work in the daily set while also picking up, and preparing breakfast and dinner for my family. One of my main goals is to build strength so I can do 50+ mile mountain runs in Colorado and I see the strength helping with all day endurance. Colin
When's the next Q&A? I miss those.. I just want to ask if you've ever seen Ultimate Sandbags which are used in the DVRT system. I'd like to know your thoughts and opinion on incorporating that into a program.
This is PRICELESS!!
Mark, why/ when small jumps vs big jumps.
You mention Pavel... he tends to recommend big jumps to shock the system.
What's the advantage of each approach ?
Smaller jumps = more experience = more practice
Very, very helpful video.
so you add a set per session ex monday 4 sets thursday 5 sets and so on or add 1 set per week 4 on monday 4 on thursday 5 on next monday etc, got a couple of 35lb kettlebells and a pull up bar body weight pullups are really hard for singles for me right now so i could pick up a band or 2 but im pretty limited on space and budget
Mark, what are you thoughts on the Simple and Sinister kb? Since I've been watching you my RUclips recommendations have been adding lots of new things.
He answered this in his Q&A video. I’m pretty sure he said it’s a fantastic program and a good starting point for kettlebellers.
Simple and sinister is written by the guy who he stole volume cycle training from, Pavel. So im pretty sure he would approve
In the Q&A he did a few months back, he said it's a great program that will solve most people's athletic problems.
Dang! Good stuff!!!
Will the App be released today?
It’s going into beta today. Expanded beta next week
@@MarkWildman Fantastic! How do we sign up!!!!!????
@@MarkWildman awesome - how can we help to be beta testers ?
Mark, thank you for these detailed videos! I am 52. Would this philosophy also work for a guy my age? How much volume is too much as we age? Or should that not be a concern? Thank you!
I think he mentioned this being ok for 70 year olds?
It should be fine. Keeping the reps relatively low (intensity) per set, you can determine if you have the ability/energy to finish the set. The nice things about most of these movements is you can tell your form is starting to break down before you hot full failure. So for example, if I'm doing KB swings and I get to a point where I can't accomplish the key details of hitting lockout at the top, keeping my back straight, etc, I know I should stop before I injure myself. I will make note of how far into the workout I got and then try again the next time or maybe drop back a set or two. I hope this makes sense.
Hi Mark, since I'm working at a desk all day, I'd like to use my KB training as an opportunity to get up every hour and move a bit. How important is doing EMOM, or something similar? How can i make this work with doing something every hour of the working day? Thanks a lot for your videos. As always, they are very informative and make a lot of sense. Thanks Mark.
Eleanor, I have heard of a training style where it is dragged out in long sets with long rests between and not over doing it to get more volume out of it. It may have even been from Pavel. If this works best for you it should be okay but the only thing to keep in mind is trying to keep the muscles warm to prevent injury. So in this case I would use a lighter weight, pick a moderate rep range and go from there. In the end any movement is better than no movement at all. Wanting to workout at work shows you are a dedicated person.
Thank you Sir.🔥🛎
Awesome video. I'm recovering from a minor back injury, due to long days sitting at a desk. This sounds like a good progression plan to start light (16 or even 12kg) and work my way back up (For example I did one handed swings, TGU and Clean & Press with a 24kg Kettlebell). How should I program these Volume Cycles? Pick 2 Exercices and alternate them? For Example Swings on monday, Clean & press on tuesday, thursday again Swings and friday the Clean & press. And after I reach a determined goal, change the exercises? Or should I do more exercices on 1 day? So monday swings and a squat, both on their own volume cycle and thursday a TGU and Clean & press. And repeat again later in the week?
I suggest watching the Tetris videos. 4 workout days, 4 different exercises (swing, C&p, squat,TGU) with 2 each day so each one twice per week with one heavy and one light.
@@louismpace thanks for the answer. And all 4 exercises on their own volume cycle? Because I've also found a video from MW about ladders which he used for the C&P.
My current program:
Swing = Volume
TGU = TUT
C&P = Reverse Ladder
Squat = volume
If you mix in snatch, it is volume
Not a hard and fast rule since you could Turn swing into TUT,for example.
@@louismpace thanks for the advice.
Excellent video again. So is it realistic ( as an example)to set a goal of an EMOM swing session for 20 minutes?
Sure
@@MarkWildman top man. Thanks for. The response. 👍
How to use volume cycle programming for hypertrophy
Thanks for the great explanation.
Why write 20/20 though?
Is it ever gonna be relevant to do an asymmetrical program, e.g. 40/20 or 20/40?
If not, it's redundant...
I've used this notation in my training for many years. The number changes when something goes wrong, like I don't hit reps with left hand or whatever, I'd write 17/20 in my training log and I would not increase a variable until I hit 20/20 the next workout or so. If you're just programming then yeah it's redundant. Not redundant when capturing all data from the workout in your journal.
The slash is there just to tell that the movement itself is asymmetric. On the other hand, in the Turkish Get Up series Mark mentioned, that if you want to progress even slower, you can do e.g. 5x5L+4x5R = 25/20.
The veil of mystery lifts a little further!
Could you name the club exercises in your program? ( Think 70+)
Thanks 🙏
I’m slightly confused about which to go with :10 sets in 10 min, increasing 1 rep each work out, or this video - incrementally more sets of the same number of reps ?
If I’ve understood correctly, it’s 5 reps per set every time; you increase the number of sets each workout until you end up at 20 sets of 5. If you are doing kettlebell snatches or similar you could set a timer, do 5 reps on one arm followed immediately by 5 reps on the other, then rest until the end of the minute. Then go again until you hit your target number of sets for that movement. If single clubs, the minute thing doesn’t apply as you just keep alternating arms every 5 reps until you’ve done the target number of sets, rest a bit then go onto the next movement.
@@anthonybillington3717 if you dont mind also, how many days a week for each exercise?
Mark, have you used your new adjustable kettlebell you unboxed last week. I'm waiting to hear about it before I decide to buy a new 20kg. bell or go all in with the adjustable one. Thanks.
I’m trying to find a jam nut for the central spindal. But thus far the handles are nice
Great videos Mark. I have a question regarding the application of volume cycles to a push ups / pull ups workout. I have a weight vest, so incremental weight loading, check. Wondering which nerd math paradigm you would suggest. Also, if I wanted to add this to my light/heavy kettlebell regimen, how would you suggest I do it.
Any tips on keeping track of your counting once you get into the higher rounds? And, what is there a danger of overuse injuries with that many reps?
How do you mean counting into the higher rounds? The rep count should be the same each set.
@@cucciafr68 The reps are the same, yes. But once I'm into the 12th round or so the mind can wander and then come back with uncertainty as to what set I'm on. I have found that saying the set number out loud helps.
@@glossjos I get it now. I like to use an app that has an EMOM counter on it to keep track. If I'm not doing EMOM then I mark on my board or if I'm outside I will use rocks or sticks to keep track. I can't remember anything while working out other than the rep count, sometimes.
Great info here, thanks for this Mark. I can use this for a structured programme now - will the app have the ability to record all this data?
Not in the first phase. But in 2 months. This thing is going in phases
Thanks Friends 💥💪🎯
Noob question here. How long do I repeat an equation before I increase the number of set?
Usually once
Question about adding one rep to each set as you progress. I get that one rep is the smallest increment but wouldn’t the smallest be to add one rep to just one set, not all of them? Or just a few sets?
Map out how many steps it takes and see how much it will take with the weights you have.
Map out how many steps it takes and see how much it will take with the weights you have.
So at what point do you add to the volume? It is when the amount of weights/sets/reps get easy or forge ahead by doing more the next week?
Mark, how do you program 1H swings compared with 2H swings? Do you progress from 2H swings to 1H swings or are they completely separate exercises? For 1H swings do you do ?x5/5 and volume cycle it up like Snatches?
I'm not Mark, but he has said he likes hand-to-hand swings so instead of 5/5 do 10 hand-to-hand swings. 1H swing is more complex 2H swing, so use 1H swings as heavy days for 2H swings. Volume cycles work, or you can use the method in the very first KB nerd math video of doing 10min EMOM adding one rep per exersize.
I do one hand GS-style swings (10/10 reps EMOM) and two hand RKC-style swings (20 reps EMOM) on different days. I also did H2H swigs, but eventually replaced them with one hand GS-style swings.
Dude you helping improve my wholr kettlebell game
This is everyday workout, right? Not every other day, or some variation. And 4 sets at EMOM the workout is only 4 minutes, so does a person add other exercises with that? Or is that it for the day? I suppose in watching your other videos, I can possibly conclude that other exercises are added to increase to a 20 min workout? Per day? Three days a week?
How many workouts a week are you doing in this manor?