Things I would love to see: Warm Up: Is it just there to get the blood flowing? Are you stretching during this period? Do you use specific warm up exercises depending on what kettlebell exercises you intend to perform. Cooldown: Are there standard cooldown routines you use or is it specific to the work out? Recovery: Do you recommend doing cooldown/stretching on recovery days as well? Are these "do nothing" days or can you do something low impact like jumping rope/swimming?
My two cents' worth as a 53 year old former active duty Marine and current Crossfitter: on my recovery days I either do a prolonged period of EASY stretching/yoga (say about 30-60 minutes) or something easy on the joints like swimming. Either way is good in my experience. I actually prefer swimming if access to a pool is available as I get a nice cardio boost as well. If a pool isn't available, I do the stretches/yoga work. Sometimes I do other athletic activities, e.g. horse riding, surfing, hunting/scouting, etc. because for me that's the whole purpose of working out anyway: getting better at my preferred outdoor activities. I'm not a fan of doing nothing unless I am injured. But everyone's body is different so do what's best for you.
@@wayneparker9331 50 years old. Started light yoga last November.. I seriously thought it was for wussies but when injuries (and age) caught up with me I gave it a shot and it was life changing. A daily light yoga routine is what made my body able to do kettlebell. Word of advice, don't do any yoga positions that don't feel comfortable.
This is hands down the best fitness/kettlebell channel on youtube right now. Im a newcomer to kettlebells and your videos have taught me a lot, especially about the do`s and dont`s. Thanks!
Would love to see the principles of programming in terms of: strength, hypertrophy, endurance, met-con, mobility, etc. for a comprehensive program and how that would fit in to a 3x a week, 4x a week or 6x a week setup depending on someone's schedule and other fitness commitments. Not sure if that makes sense or not, but a sort of template based on overall principles that can then be applied in context.
@Mike The Cop without a doubt it is the best fitness report from renkarter bell! is a basic kettlebell training program that covers every muscle in your body, very effective !! I recommend it !
You've made a video on warmup i.e neck+shoulders that has helped me greatly with my shoulder 'injury'. Could you make one about the cooldown as well? Thanks!
Great vid Mark, glad you got around to programming. I'm just curious where you would place heavy clubs in a program aswell as running. I also remember you mentioning that there are movement based programs (7 basic human movements) aswell.. maybe you can do a beginners vid for a program like that. If anything I'll just ask you on the next Q&A
How do you recommend working clubs / maces into kettlebells? I find my shoulders do better with pressing if I spend some time doing club / mace work from time to time.
Love the programming but what about vertical and horizontal rows? Are you not missing the muscles those movements hit like the lats, rotator cuff muscles, rear delts? Seems like you should be doing some kind of shoulder health prehab at least to strengthen and injury proof your shoulders. I learnt this the hard way doing a classic bodybuilding routine. Started back yesterday with simple and sinister. Love the channel!
My questions & comments - How would I incorporate some rehabilitation for scapula stability? - What exercises would you deem safe if done correctly while dealing with shoulder instability? - Where are the pull ups at!? - How would you incorporate accessory movements into the program? - It would be great to see you go through raw/un-cut full kettlebell workout!
This is excellent! I was waiting for this video since I started following you, and it did not disappoint. Thanks! On what days would it be good to add running/cardio/sports conditioning?
Hello Mr. Wildman, thanks You very very much for your guide. I learned and keep on learning from yourvideos about technics of kettlebell training and from your clear mind and your thoughts. My question for You is this: I want to add to this basic design program three exercises: push up, pull up and dips. How can I put them into this program without create a muscolar confusion? Many thanks for the answer and for your exemple of serious and deep researcher. Respect Luca
I have imbalances with my shoulder strength. I’m using 16kg bell. I can only press the bell 6 times on my left where as my right I can easily do 9 presses. What are ways I can fix this? Should I get a lighter bell for shoulders?
@@logandickson704 Rather then using a lighter weight on the weak side. Do rest pauses with the left arm so you're still loading it with the same amount of volume as the strong side. So let's say you know that you can do 9 reps straight on the right. Do whatever number of reps that you can with left unbroken, let's say its 5 reps, rest 15-20 secs. Do what you can again, let's say its 2 more reps. Rest 15-20 seconds, finish off the set with your remaining 2 reps. Also if your left is weaker, start with that side.
@@logandickson704 No need to get a new kettlebell. Look up "grease the groove" (GTG). Pavel Tsatsouine talks about it. In summary, you'll do C&P multiple (min 5) times a day, each time do one set of 1-5 reps (typically half you max or less). Make sure you're starting each set totally fresh. In the mean time, remove C&P from the program above but keep the rest the same. After a few weeks of GTG (3-4), try testing your max C&P again. It will be a lot higher :)
I see a notification from Mark, I click immediately knowing I'll be learning something useful It'd be great to hear how you program kettlebell use for better cardio or for strength Also, what about if you want to add in things like bike riding and running, is this considered active recovery? Plus what if you have a class in your week such as Krav Maga, do you have a pure rest day the following day, or less intense kettlebell work I realise it's dependant on the ultimate goals of the person training, but it'd be really interesting to hear your thoughts on these topics. Either way, keep these videos coming they're a goldmine of information
Interesting, thank you. I’ve learned a lot from you. I’d like to see a cool down routine, but also a combo schedule of Kettlebells and dumbbells in a similar format as in this video. FYI, I’m a 56yo non athlete recovering from the big box gyms and a moderate back injury. My goal is strength, posture, and mobility into old age. Keep up the great videos Thank you
How might this approach compare to the daily/repetitive approach of something like the "Simple and Sinister" program from Pavel Tsatsouline and Strongfirst? In their programming it's up to six days a week of the swings and get-ups. Do you feel there's a stronger case for balancing things out this way compared to something more minimalist? Very excited for your programming videos!
I second this question. I liked the idea of building a foundation with repetitive swings and get-ups, then moving on to something more robust. But now this program makes me wonder if I'd be missing out on a lot.
Would like to know suggested weight, rep and set ranges for beginners in this sort of programming. A written down program with progression would be great
Program Design? And we get to ask questions too? The dream comes true! how would you add other movements like HALO (mb on CnP day) or single leg RDL (mb on Swing day) or other movements to emphasize muscle building?
I'm so glad you popped up in my algorithm. This nerdy queenager can't get enough of your teaching. As a "woman of a certain age" how might you modify your programs to take cortisol into consideration? PS - you take me back to the 80s when you pop your 5.11 polo shirt collar. 😀
Thank you for your excellent and clear content. I'm interested in the breakdown of the 10 minutes in each activity. Is it AMRAP style or some sort of timing (30 seconds on, 15 seconds rest, etc). Also, I'm seeing that my warmup and cooldown is currently way too short, more like 3 minutes. Thanks!
Awesome job. Was waiting for this in a while. 10 min of squats we do 10 on the minute? And grow the same as swings? Also, you always stressed cool down, a vid on that would be awesome!
Mark, your channel is great! Would love to get into the details of proper progression: how much do you increase weight or reps over time, when do you make the next progression, when do you add exercises beyond the basic 6? Thx
Hi Mark. Thanks for such a great series of videos. I've learned a load from you. :-) I have understood building 5 of the basic exercises into a 4 day per week program (by combining the clean and press together) and then progressing this using light/heavy and nerd math. Could you show us how you'd then add the 6th exercise (the snatch) into this scheme so that the program managed all 6 basic exercises over the course of a week please. Thanks. P
I am 67 years old. I can unload a truck of 20 -94 pound bags of Portland cement with no problem and no pain. I can carry two cement blocks at one time in each hand and unload forty of them with no problem. I can put a 100lb barbell over my head with one hand. So, I am not worried about my hand being bothered by a 20 or 30 pound kettle bell in a snatch type exercise. What I wanted from your video was reps and sets, not time. I have all the time I need. What I need to know is the recommended amount of reps and sets for a beginner and what to grow to. You spent about ten seconds talking about reps and sets. That is not sufficient. I am getting a little soggy in the middle and that won't do. So, where is the information I need?
First off absolutely love the shirt. I'll need to get one of those. Second, thank you for starting this series. I have not found good resources to build a program. Third, what do you recommend for 3 workout days a week. It will be hard to get time for 4 or 5 days in a week with my home situation. Fourth, what about adding some regular cardio to the week. Like run or bike once or twice a week. Would you suggest doing two a days or cardio on recovery? Lastly, if I don't have access to heavier kb (current shortages from vendors) but I do have bands, do you have suggestions?
For anyone looking for reps and sets: Start with a weight you can do 10x10 in 10 minutes. Progress by adding 1 rep or 1 set per workout until you get to 10x20 (or 20x10). Then you get a heavier weight and do it again. This is from his "Is 10min of Kettlebelling enough - Part II" video. It seems to be addressing swings, but it seems like a good rule of thumb for other exercises. Find the lowest weight necessary to do a rep range that suits your goals for a number of sets in 10 minutes, then double that volume to progress before transitioning to a heavier weight. Correct me if I've got that wrong, @Mark Wildman
Thank you! This is fantastic! Looking forward to future videos in this series. What are your thoughts on adding cardio or conditioning into a program like this? Should it be done on a recovery day or on a training day?
Been wondering about this as well. I started doing relatively short hiit workouts on recovery days, because with being more sedentary due to COVID it seems important to get some movement in most days. It doesn’t seem to be hindering my progress with kettlebells so far...
Thanks thanks thank thanks thanks for this. Really. Thanks. Request: How do we figure out our base level in terms of weight and reps? Request: Warm up & Cool down routine we can follow along
For one handed movements like clean, presses and snatches, should it be 10 sets per side, or 10 sets total (5 each side alternating or 5 one side 5 the other)?
Mark Thank You I am 69 years old and just started using clubs and kettlebells and Program Design 101 sounds great and exactly what I need because I am realizing I wasn't doing enough!!! Nerd Math Part2 got me started in that direction.
Hey Mark, what are your general guidelines when it comes to rep ranges per exercise, volume per exercise, and rest periods after each set? Also, could Mills be added in on a Wednesday or Saturday? I know in a different video you talked about it as a technical recovery day. Thanks man
I understood that in this plan you start with or aim for 10 reps every minute on the minute. Depending on age or current conditioning you will then add reps weekly, bi-weekly or how you see fit until you can do 10 sets of 20 reps and then either switch weights or add sets.
Awesome stuff man. I found this channel looking for kettlebell info, and you have since convinced me that clubbells are the shit too. I got a light club to start, and it's really helped with some shoulder pain I was getting after trying Pavel's Simple and Sinister plan, doing swings and TGU's every day (almost). I was wondering about how to combine kettebells and clubbells into a progressive program, like what movements to combine and in what volume. Any advice would be hugely appreciated!
First, this is awesome. Extremely excited to see programming 101 continue. My questions are around “additional” movements - I like pull-ups, clubs, body weight stuff and would like to keep them in addition to this type of program but not sure how or if that’s even a good idea.
Where would you add windmill, horizontal pull (rows), vertical pull (pullups/chinups), horizontal push (floor press, pushups) and another variation of vertical push (dips), besides the presses, into this routine?
Really happy to see you preaching the need for pliability and cool down lengthening of the muscles. Like you said way too many people skip out on this and wonder why they cant move well after 10 years of building up muscle tension.
Thanks for the video Mark. Quick question if you have time. How would you incorporate your lower chest with kettlebells or would you have to compensate with dips?
Such a shame that you don't use almost-naked female models, because instead of 35 thousand subs this channel should have 35 million subs ! Pardon the French, some of the best s-h-i-t that I have EVER seen ! Very glad I found this . . .
What should be the time difference between sets for different reps in these exercises and upto what maximum reps it is optimal for growth? Means for 5 reps what should be the time difference and for 20 reps what should be the difference
Thank you so much for this information. My brother recently introduced me to your channel. I have history of have lost weight via cardio for my workouts, which unfortunately did not leave me in the best shape. I honestly had no idea how to implement a muscle building work out routine at home. The kettle bell seems like a great option for me and I really appreciate your teaching style. Thank you
Hi! For some reason cleans are 🙅🏼♀️ for me so can I just switch them with snatches? Like snatch it up, press and snatch it down and repeat. Numbers will probably change, but like alternating between Swings&TGU and squats&snatchpress(is that a thing?xd) and having one rest day like you have on the board?
So Swing is 10x10r till 20. Is Squat the same 10x10? And can you make a small video about all the recommended "extra" swings like the "hot potato" or "waiter swing" etc :) Thanks for the content!
I'm just starting out, got a 16 kg kettlebell. However I can't pull off this beginners workout without seriously risking injury. Especially the TGU is not possible on both sides more than one or two times. Should I get a lighter kb or should I start conditioning my body with swings/cleans/presses for a while first?
What would be the best way to program 3 workouts per week? Some weeks 4 days are possible, but most weeks I'm limited to 3 days. Thank you for your time!
Mark, my question is regarding the timing of the 'rounds' or sets. I have a 20KG bell. My goal is 10 rounds of 10 for each of the basic movements (including snatches). I find EMOM works well for swings but what about C&P and Snatches? Should they be approached like 'barbell' training where the set is not timed but the recovery in between sets is. Example... do a set of 8 snatches right and left, then recover for 90 seconds before starting the next one. Sorry for the long winded question. I look forward to your response.
Hey Mark, I appreciate the program design breakdown. As for sport specific training, how would you incorporate kettlebell/strength training over the course of a week? Let's say for a "simple" example such as running; how would you you relocate time for running and time for kettlebell/strength training? Thanks
Yes id be interested in this too please Mark eg i do a 5km intervals program twice a week and a long slow run once a week, usually Sunday :) (The program is the Chris Hinshaw program)
Thanks Mark for this video, I appreciate your thinking and insight on designing a kettlebell program. I definitely agree, about what you said with regards to cool downs. Over time, I have come to appreciate my cool down and look forward to it. I find that the cool down is a great mental and physical transition out of a vigorous exercise sessions and enables the bodies recovery to start up sooner.
I have imbalances with my shoulder strength. I’m using 16kg bell. I can only press the bell 6 times on my left where as my right I can easily do 9 presses. What are ways I can fix this? Should I get a lighter bell for shoulders?
Logan Dickson same here with the shoulder imbalance😕 Got mine after I broke my collarbone mtb’ing and not rehab’ing it properly! I’ve been starting my presses with my weak side first, then my good side which helps slightly. Also have been doing a few presses with my weak side on non press/rest days. Might of tried a lighter weight but just can’t get hold of more kettlebells in the UK at the moment😕
Does someone knows how this form of training is called with the high amount of sets? I never heard of it before, I only knew classic fitness training with 2-3 sets and 8-30 reps (depending if the current goal is endurance, strengh or muskel growth), I also knew things like tabata that are time based, but i never heard something like 10 sets of 5. I googled 10 sets of 10 and found "German Volume Training" - is this the correct name or what are the right keywords for this form of training plan?
I've been kettlebelling for about 3 years, and clubbing for 2, and I'm just now finding that everything is finally starting to click, and my body is getting it. I kettlebell 3 days a week with 3 or 4 weighted exercises and some animal flow at the end for mobility. I club 2 days a week. Each training day is 60-90 minutes. I have one day in the middle of the week for "active recovery" with mobility drills and stretches for about an hour to stay mobile (I'm 40-something). Then I have a rest day. I feel like I'm in an intermediate state where I may start experimenting with combining my kettlebell and clubbed days. Trying to change my mindset of "my food is on my plate, but nothing is touching," to "mix it all together and eat it." I study Aikido and swing a lot of weapons, so I'm thinking it's time to raise the bar a bit. Any suggestions on tweaking my base programming?
Been loving the videos. I'm coming back to bells after an almost 10 year hiatus. I would love to see snatch programming. Side note: I have been doing bottoms up goblet squats straight into a Halo at the top as part of my warmup. I'm pretty sure I got that idea from you. It has really helped my hip mobility and helped sort out a shoulder injury. Now hat my shoulders work better I can go back to archery. Thank you.
I had to laugh at your last line, “ It could be fun... or it could be boring as hell.” Hell no. Nerds assemble and... MATH! (Was gonna say multiply, but that’d piss off word nerds.) 😏
Awesome video, I would challenge a trainer to build a routine for for those of us with disabilities, for instance I have ataxia. Most trainers are afraid to "go near " helping me/us. Thanks
Every I write can be used for impaired coordination. You just start lighter and repeat the program more times through. Mapping movement skillz is my primary goal.
I agree with others - a basic warm up and cool down would be great and compliment your excellent 'how to....' videos. Ps armbars - any good? Cheers as always
Glad to see a 4-day program, which is what I've been doing for last several years. Recently, I tried adding a 5th day, but my body was too broken down, so it's 4 for the long-term. Thanks for another excellent instructional video.
Great stuff. Would you recommend elevated deck squats for time? Right now I’ve been doing 5 sets of 5 and lowering the height of the mat. Deck squats and goblet squats each for time? ✌🏻
This guy is seriously brilliant. I did not take his advice and really increased my snatches with my relatively new to me 24 kg. I got a small skin tear on left hand. I didn't want to stop so I kept going. I tweaked my form a bit to relieve pressure on left hand and the next set I injured my back (first back injury in half a decade probably). It's been a week and back is almost recovered. I should have listened to Mark.
Do a cooldown, stretching video please! I started doing kettlebell at the beginning of corona, and loving doing it since. But I’m not sure how to stretch after.
Mark, question... If you are doing swings multiple times a week, as suggested should you switch between alternating, two handed, and one arm? Or should you just do alternating?
This is perfect for me! I've been doing swings and squats together because I love swings and squats. I will change that up. It does make me wish I could follow a program based on a regular week. I work 12 hour shifts which wrecks my ability to do anything with regularity. 2 days, 2 nights, 5 off. Weird but awesome.
Because it would for me get boring, doing these Basic exercises over and over again so what would be a good substitute let's say for the swing, or C&P what would you do that would be just as effective to do just to break up doing the same exercises over and over again?
People usually have to pay for this kind of info!
I'll buy a t-shirt....
i'm watching this in 2024, how about you? Super excited to see where my kettlebell journey will take me :)
Things I would love to see:
Warm Up: Is it just there to get the blood flowing? Are you stretching during this period? Do you use specific warm up exercises depending on what kettlebell exercises you intend to perform.
Cooldown: Are there standard cooldown routines you use or is it specific to the work out?
Recovery: Do you recommend doing cooldown/stretching on recovery days as well? Are these "do nothing" days or can you do something low impact like jumping rope/swimming?
this
Yes, this. This is one of the major comments I referred to in mine.
My two cents' worth as a 53 year old former active duty Marine and current Crossfitter: on my recovery days I either do a prolonged period of EASY stretching/yoga (say about 30-60 minutes) or something easy on the joints like swimming. Either way is good in my experience. I actually prefer swimming if access to a pool is available as I get a nice cardio boost as well. If a pool isn't available, I do the stretches/yoga work. Sometimes I do other athletic activities, e.g. horse riding, surfing, hunting/scouting, etc. because for me that's the whole purpose of working out anyway: getting better at my preferred outdoor activities. I'm not a fan of doing nothing unless I am injured. But everyone's body is different so do what's best for you.
I play some basketball (alone) in my recovery days. And ride a bicycle, but that's mainly for transportation
@@wayneparker9331 50 years old. Started light yoga last November.. I seriously thought it was for wussies but when injuries (and age) caught up with me I gave it a shot and it was life changing. A daily light yoga routine is what made my body able to do kettlebell. Word of advice, don't do any yoga positions that don't feel comfortable.
He says this is for Beginners but I think this is an excellent all-around program for anyone!
1:40 _truly Herculean physique_
This is hands down the best fitness/kettlebell channel on youtube right now. Im a newcomer to kettlebells and your videos have taught me a lot, especially about the do`s and dont`s. Thanks!
Would love to see the principles of programming in terms of: strength, hypertrophy, endurance, met-con, mobility, etc. for a comprehensive program and how that would fit in to a 3x a week, 4x a week or 6x a week setup depending on someone's schedule and other fitness commitments. Not sure if that makes sense or not, but a sort of template based on overall principles that can then be applied in context.
@Mike The Cop without a doubt it is the best fitness report from renkarter bell! is a basic kettlebell training program that covers every muscle in your body, very effective !! I recommend it !
me as well, its hard for to do the planning, i just need to work
@@marianellaramirez3786 Are you for real or advertising? Rentkarter bell link is now 404. Got a RUclips link?
👍
You've made a video on warmup i.e neck+shoulders that has helped me greatly with my shoulder 'injury'. Could you make one about the cooldown as well? Thanks!
Can ou share that warm up with me please?
@@jakubkoutny ruclips.net/video/OeZwqe7bfA8/видео.html
@@Yul636 thanks!!
Thanks a lot. How about club swinging programming? How would you combine kettlebell & club programs?
Second this question.
Yes, this. This is also one of the major comments I referred to in mine.
In for this answer
yes to a combo program
Yes please
It works great and is easy to operate
Binge watching Marks channel again...
Haha you and me both. Love it
Man...I’ve been waiting for this! Needed some direction...now I got it! Thx!
Great vid Mark, glad you got around to programming. I'm just curious where you would place heavy clubs in a program aswell as running. I also remember you mentioning that there are movement based programs (7 basic human movements) aswell.. maybe you can do a beginners vid for a program like that. If anything I'll just ask you on the next Q&A
See his program design videos 3 and 4
How do you recommend working clubs / maces into kettlebells? I find my shoulders do better with pressing if I spend some time doing club / mace work from time to time.
Love the programming but what about vertical and horizontal rows? Are you not missing the muscles those movements hit like the lats, rotator cuff muscles, rear delts? Seems like you should be doing some kind of shoulder health prehab at least to strengthen and injury proof your shoulders. I learnt this the hard way doing a classic bodybuilding routine. Started back yesterday with simple and sinister. Love the channel!
My questions & comments
- How would I incorporate some rehabilitation for scapula stability?
- What exercises would you deem safe if done correctly while dealing with shoulder instability?
- Where are the pull ups at!?
- How would you incorporate accessory movements into the program?
- It would be great to see you go through raw/un-cut full kettlebell workout!
This is excellent! I was waiting for this video since I started following you, and it did not disappoint. Thanks!
On what days would it be good to add running/cardio/sports conditioning?
Can I do mace/club on the recovery day assuming my hands are ok? I’d like to workout 6 days as quarantine is boring lol
Hello Mr. Wildman, thanks You very very much for your guide. I learned and keep on learning from yourvideos about technics of kettlebell training and from your clear mind and your thoughts.
My question for You is this:
I want to add to this basic design program three exercises: push up, pull up and dips. How can I put them into this program without create a muscolar confusion?
Many thanks for the answer and for your exemple of serious and deep researcher.
Respect
Luca
Mark a vídeo with a cool down routine
Please
“Mark a video”
I see what you did there
I have imbalances with my shoulder strength. I’m using 16kg bell. I can only press the bell 6 times on my left where as my right I can easily do 9 presses. What are ways I can fix this? Should I get a lighter bell for shoulders?
@@logandickson704 Rather then using a lighter weight on the weak side. Do rest pauses with the left arm so you're still loading it with the same amount of volume as the strong side.
So let's say you know that you can do 9 reps straight on the right.
Do whatever number of reps that you can with left unbroken, let's say its 5 reps, rest 15-20 secs. Do what you can again, let's say its 2 more reps. Rest 15-20 seconds, finish off the set with your remaining 2 reps.
Also if your left is weaker, start with that side.
@@logandickson704 No need to get a new kettlebell. Look up "grease the groove" (GTG). Pavel Tsatsouine talks about it. In summary, you'll do C&P multiple (min 5) times a day, each time do one set of 1-5 reps (typically half you max or less). Make sure you're starting each set totally fresh. In the mean time, remove C&P from the program above but keep the rest the same. After a few weeks of GTG (3-4), try testing your max C&P again. It will be a lot higher :)
Intermediate and advance programs next!
I see a notification from Mark, I click immediately knowing I'll be learning something useful
It'd be great to hear how you program kettlebell use for better cardio or for strength
Also, what about if you want to add in things like bike riding and running, is this considered active recovery?
Plus what if you have a class in your week such as Krav Maga, do you have a pure rest day the following day, or less intense kettlebell work
I realise it's dependant on the ultimate goals of the person training, but it'd be really interesting to hear your thoughts on these topics.
Either way, keep these videos coming they're a goldmine of information
How long to rest between sets?
Excellent! Appreciate this and look forward to more on programming
Interesting, thank you. I’ve learned a lot from you. I’d like to see a cool down routine, but also a combo schedule of Kettlebells and dumbbells in a similar format as in this video. FYI, I’m a 56yo non athlete recovering from the big box gyms and a moderate back injury. My goal is strength, posture, and mobility into old age.
Keep up the great videos
Thank you
So interesting! I wonder if you can elaborate on the stretching that should follow after a particular set of exercises, during the cooldown period
How might this approach compare to the daily/repetitive approach of something like the "Simple and Sinister" program from Pavel Tsatsouline and Strongfirst? In their programming it's up to six days a week of the swings and get-ups. Do you feel there's a stronger case for balancing things out this way compared to something more minimalist? Very excited for your programming videos!
I second this question. I liked the idea of building a foundation with repetitive swings and get-ups, then moving on to something more robust. But now this program makes me wonder if I'd be missing out on a lot.
Would like to know suggested weight, rep and set ranges for beginners in this sort of programming. A written down program with progression would be great
Program Design? And we get to ask questions too?
The dream comes true!
how would you add other movements like
HALO (mb on CnP day) or
single leg RDL (mb on Swing day) or
other movements to emphasize muscle building?
Halo could actually be incorporated into a warm-up zone. I've seen some Russian RUclipsr just doing halo+around the world as a part of a warm-up.
I'm so glad you popped up in my algorithm. This nerdy queenager can't get enough of your teaching. As a "woman of a certain age" how might you modify your programs to take cortisol into consideration? PS - you take me back to the 80s when you pop your 5.11 polo shirt collar. 😀
Thank you for your excellent and clear content. I'm interested in the breakdown of the 10 minutes in each activity. Is it AMRAP style or some sort of timing (30 seconds on, 15 seconds rest, etc). Also, I'm seeing that my warmup and cooldown is currently way too short, more like 3 minutes. Thanks!
Brilliant - thank you!!
Awesome job. Was waiting for this in a while. 10 min of squats we do 10 on the minute? And grow the same as swings?
Also, you always stressed cool down, a vid on that would be awesome!
Not boring. Really interesting. Q: how fast should you increase reps. Like every workout or weekly?
Mark, your channel is great! Would love to get into the details of proper progression: how much do you increase weight or reps over time, when do you make the next progression, when do you add exercises beyond the basic 6? Thx
Thank you Mr Wildman! A video I would like to see, is there a place for light kettlebell work on rest days as a form of active recovery?
This is gold... my question : how do you program the c&p ? Number of set / rep, emom.... ? Thank for this valuable content !
Check out Pavel’s book “Enter The Kettlebell”
The Rite of Passage program is C&P focused using ladders.
In Marks latest C&P video, he mentioned working up to 75 reps for both arms.
Ive started with 20 sets of 2 reps each side
Hi Mark. Thanks for such a great series of videos. I've learned a load from you. :-)
I have understood building 5 of the basic exercises into a 4 day per week program (by combining the clean and press together) and then progressing this using light/heavy and nerd math.
Could you show us how you'd then add the 6th exercise (the snatch) into this scheme so that the program managed all 6 basic exercises over the course of a week please. Thanks. P
I am 67 years old. I can unload a truck of 20 -94 pound bags of Portland cement with no problem and no pain. I can carry two cement blocks at one time in each hand and unload forty of them with no problem. I can put a 100lb barbell over my head with one hand. So, I am not worried about my hand being bothered by a 20 or 30 pound kettle bell in a snatch type exercise.
What I wanted from your video was reps and sets, not time. I have all the time I need. What I need to know is the recommended amount of reps and sets for a beginner and what to grow to. You spent about ten seconds talking about reps and sets. That is not sufficient. I am getting a little soggy in the middle and that won't do.
So, where is the information I need?
In the entire nerd math series of videos. I have dozens of videos on the topic
Does anyone know how many sets we have to do with these exercises? Another video of his says 3-5 reps for strength. That’s it?
First off absolutely love the shirt. I'll need to get one of those. Second, thank you for starting this series. I have not found good resources to build a program. Third, what do you recommend for 3 workout days a week. It will be hard to get time for 4 or 5 days in a week with my home situation. Fourth, what about adding some regular cardio to the week. Like run or bike once or twice a week. Would you suggest doing two a days or cardio on recovery? Lastly, if I don't have access to heavier kb (current shortages from vendors) but I do have bands, do you have suggestions?
Couldn't find it in the comments. Would these be 1 handed swings. 5r 5l for 10. Or two handed ?
For anyone looking for reps and sets:
Start with a weight you can do 10x10 in 10 minutes. Progress by adding 1 rep or 1 set per workout until you get to 10x20 (or 20x10). Then you get a heavier weight and do it again. This is from his "Is 10min of Kettlebelling enough - Part II" video. It seems to be addressing swings, but it seems like a good rule of thumb for other exercises. Find the lowest weight necessary to do a rep range that suits your goals for a number of sets in 10 minutes, then double that volume to progress before transitioning to a heavier weight.
Correct me if I've got that wrong, @Mark Wildman
What would do you for TGU? Do you do one TGU for each side every minute on the minute? OR 5 on one side and 5 on the other?
@@moesnuts 5 per side, 1x10 or 2x5 if you prefer. Do what works for you and then push yourself seems to be the idea.
How long should you rest between the sets?
Thank you! This is fantastic! Looking forward to future videos in this series. What are your thoughts on adding cardio or conditioning into a program like this? Should it be done on a recovery day or on a training day?
Been wondering about this as well. I started doing relatively short hiit workouts on recovery days, because with being more sedentary due to COVID it seems important to get some movement in most days. It doesn’t seem to be hindering my progress with kettlebells so far...
This video is great. Now is time to do it for the intermediates and to talk about the "Cooldown" part.
Great video. How can we best bring in clubs into the beginner kettlebell programme? Many thanks
Thanks thanks thank thanks thanks for this. Really. Thanks.
Request: How do we figure out our base level in terms of weight and reps?
Request: Warm up & Cool down routine we can follow along
For one handed movements like clean, presses and snatches, should it be 10 sets per side, or 10 sets total (5 each side alternating or 5 one side 5 the other)?
What i do based on Mark previous videos, is a total of 10 sets alternating between arms.
Start with your weaker arm.
You would get the same reps either way, but you could go heavier 5 L/R x10
I'd really like a video for each day (or day type) that shows how to do the kettlebell exercise, warm up, cool down, etc.
were you ever able to find anything?
I have no idea where to put my snatch 😂🤣😆 I’m so childish
How much rest approximately after the exercise should the cooldown be for a 73 year guy if ten minutes is for younger athletes
Mark Thank You I am 69 years old and just started using clubs and kettlebells and Program Design 101 sounds great and exactly what I need because I am realizing I wasn't doing enough!!! Nerd Math Part2 got me started in that direction.
We should form a club. I am 65+
Thanks Mark I am 64 years old Can I put a rest day in between each of the work out days
How can I work clubs into this program
Hey Mark, what are your general guidelines when it comes to rep ranges per exercise, volume per exercise, and rest periods after each set? Also, could Mills be added in on a Wednesday or Saturday? I know in a different video you talked about it as a technical recovery day. Thanks man
I understood that in this plan you start with or aim for 10 reps every minute on the minute. Depending on age or current conditioning you will then add reps weekly, bi-weekly or how you see fit until you can do 10 sets of 20 reps and then either switch weights or add sets.
Awesome stuff man. I found this channel looking for kettlebell info, and you have since convinced me that clubbells are the shit too. I got a light club to start, and it's really helped with some shoulder pain I was getting after trying Pavel's Simple and Sinister plan, doing swings and TGU's every day (almost). I was wondering about how to combine kettebells and clubbells into a progressive program, like what movements to combine and in what volume. Any advice would be hugely appreciated!
Can you create a video or discussion on fixing forward head posture and fixing other posture issues using your chosen modalities?
Would this be a good program for weightloss ....Also can you give examples of warm up and cool down exercises
First, this is awesome. Extremely excited to see programming 101 continue.
My questions are around “additional” movements - I like pull-ups, clubs, body weight stuff and would like to keep them in addition to this type of program but not sure how or if that’s even a good idea.
Where would you add windmill, horizontal pull (rows), vertical pull (pullups/chinups), horizontal push (floor press, pushups) and another variation of vertical push (dips), besides the presses, into this routine?
Very interested in that question too !
Day 1
- swing, get up, pull-ups, push-ups
Day 2
- squat, clean and press, rows, dips
Windmill can be added as part of the warmup
Hello, absolutely love your short but super informative videos! Can we get some info on your favorite ways to stretch, maybe certain exercises?
Really happy to see you preaching the need for pliability and cool down lengthening of the muscles. Like you said way too many people skip out on this and wonder why they cant move well after 10 years of building up muscle tension.
Thanks for the video Mark. Quick question if you have time. How would you incorporate your lower chest with kettlebells or would you have to compensate with dips?
Such a shame that you don't use almost-naked female models, because instead of 35 thousand subs this channel should have 35 million subs ! Pardon the French, some of the best s-h-i-t that I have EVER seen ! Very glad I found this . . .
I’d prefer almost naked male models 🤪🤪 unless they have Dad bods 😲😲
Thanks for that. My question would be how do you fit this in with another sport? For example martial arts training?
What should be the time difference between sets for different reps in these exercises and upto what maximum reps it is optimal for growth? Means for 5 reps what should be the time difference and for 20 reps what should be the difference
When to incorporate two handed exercises and how the program (say number of sets) differs from one handed exercises
Hey I'm getting back into working out with kettlebells. What I'm doing right now is a lot of swings Just to get back in the Swing of things.
Solid plan
Thank you so much for this information. My brother recently introduced me to your channel. I have history of have lost weight via cardio for my workouts, which unfortunately did not leave me in the best shape. I honestly had no idea how to implement a muscle building work out routine at home. The kettle bell seems like a great option for me and I really appreciate your teaching style. Thank you
Let’s go!!!! What we’ve all been waiting for
Hi! For some reason cleans are 🙅🏼♀️ for me so can I just switch them with snatches? Like snatch it up, press and snatch it down and repeat. Numbers will probably change, but like alternating between Swings&TGU and squats&snatchpress(is that a thing?xd) and having one rest day like you have on the board?
So Swing is 10x10r till 20. Is Squat the same 10x10? And can you make a small video about all the recommended "extra" swings like the "hot potato" or "waiter swing" etc :) Thanks for the content!
Awesome! Thank you for sharing this. Curious if you would consider loaded carries to be essential and if so where would they fit into a program?
I'm just starting out, got a 16 kg kettlebell. However I can't pull off this beginners workout without seriously risking injury. Especially the TGU is not possible on both sides more than one or two times. Should I get a lighter kb or should I start conditioning my body with swings/cleans/presses for a while first?
What would be the best way to program 3 workouts per week? Some weeks 4 days are possible, but most weeks I'm limited to 3 days. Thank you for your time!
He actually covered that in another vid: ruclips.net/video/S7r9hQ570W0/видео.html
Mark, my question is regarding the timing of the 'rounds' or sets. I have a 20KG bell. My goal is 10 rounds of 10 for each of the basic movements (including snatches). I find EMOM works well for swings but what about C&P and Snatches? Should they be approached like 'barbell' training where the set is not timed but the recovery in between sets is. Example... do a set of 8 snatches right and left, then recover for 90 seconds before starting the next one. Sorry for the long winded question. I look forward to your response.
Hey Mark, I appreciate the program design breakdown. As for sport specific training, how would you incorporate kettlebell/strength training over the course of a week? Let's say for a "simple" example such as running; how would you you relocate time for running and time for kettlebell/strength training? Thanks
Yes id be interested in this too please Mark eg i do a 5km intervals program twice a week and a long slow run once a week, usually Sunday :) (The program is the Chris Hinshaw program)
.
Thanks Mark for this video, I appreciate your thinking and insight on designing a kettlebell program. I definitely agree, about what you said with regards to cool downs. Over time, I have come to appreciate my cool down and look forward to it. I find that the cool down is a great mental and physical transition out of a vigorous exercise sessions and enables the bodies recovery to start up sooner.
I have imbalances with my shoulder strength. I’m using 16kg bell. I can only press the bell 6 times on my left where as my right I can easily do 9 presses. What are ways I can fix this? Should I get a lighter bell for shoulders?
Logan Dickson same here with the shoulder imbalance😕 Got mine after I broke my collarbone mtb’ing and not rehab’ing it properly! I’ve been starting my presses with my weak side first, then my good side which helps slightly. Also have been doing a few presses with my weak side on non press/rest days. Might of tried a lighter weight but just can’t get hold of more kettlebells in the UK at the moment😕
Great video, thanks! Exactly what I wanted to know. I'd love to hear how you mix this with clubbells as well.
Does someone knows how this form of training is called with the high amount of sets? I never heard of it before, I only knew classic fitness training with 2-3 sets and 8-30 reps (depending if the current goal is endurance, strengh or muskel growth), I also knew things like tabata that are time based, but i never heard something like 10 sets of 5. I googled 10 sets of 10 and found "German Volume Training" - is this the correct name or what are the right keywords for this form of training plan?
I've been kettlebelling for about 3 years, and clubbing for 2, and I'm just now finding that everything is finally starting to click, and my body is getting it. I kettlebell 3 days a week with 3 or 4 weighted exercises and some animal flow at the end for mobility. I club 2 days a week. Each training day is 60-90 minutes. I have one day in the middle of the week for "active recovery" with mobility drills and stretches for about an hour to stay mobile (I'm 40-something). Then I have a rest day. I feel like I'm in an intermediate state where I may start experimenting with combining my kettlebell and clubbed days. Trying to change my mindset of "my food is on my plate, but nothing is touching," to "mix it all together and eat it." I study Aikido and swing a lot of weapons, so I'm thinking it's time to raise the bar a bit. Any suggestions on tweaking my base programming?
Hi what is clubbing please?
Hi what is clubbing please?
What about Pavel Tsatsouline's program of swings and TGUs every day?
Been loving the videos. I'm coming back to bells after an almost 10 year hiatus. I would love to see snatch programming.
Side note: I have been doing bottoms up goblet squats straight into a Halo at the top as part of my warmup. I'm pretty sure I got that idea from you. It has really helped my hip mobility and helped sort out a shoulder injury. Now hat my shoulders work better I can go back to archery. Thank you.
I had to laugh at your last line, “ It could be fun... or it could be boring as hell.”
Hell no. Nerds assemble and... MATH! (Was gonna say multiply, but that’d piss off word nerds.) 😏
Awesome video, I would challenge a trainer to build a routine for for those of us with disabilities, for instance I have ataxia. Most trainers are afraid to "go near " helping me/us. Thanks
Every I write can be used for impaired coordination. You just start lighter and repeat the program more times through. Mapping movement skillz is my primary goal.
@@MarkWildman any chance I can get you to write me a program?
I agree with others - a basic warm up and cool down would be great and compliment your excellent 'how to....' videos.
Ps armbars - any good?
Cheers as always
I really appreciate your explaining the reasons why certain things need to be done in certain order. Thank you!
Glad to see a 4-day program, which is what I've been doing for last several years. Recently, I tried adding a 5th day, but my body was too broken down, so it's 4 for the long-term. Thanks for another excellent instructional video.
Great stuff. Would you recommend elevated deck squats for time? Right now I’ve been doing 5 sets of 5 and lowering the height of the mat. Deck squats and goblet squats each for time? ✌🏻
This guy is seriously brilliant. I did not take his advice and really increased my snatches with my relatively new to me 24 kg. I got a small skin tear on left hand. I didn't want to stop so I kept going. I tweaked my form a bit to relieve pressure on left hand and the next set I injured my back (first back injury in half a decade probably). It's been a week and back is almost recovered. I should have listened to Mark.
Do a cooldown, stretching video please!
I started doing kettlebell at the beginning of corona, and loving doing it since.
But I’m not sure how to stretch after.
Very interesting! How could I incorporate endurance in this program? I'd love to jump on my racing bike every/twice a week.
Everybody hates stretching; it’s not sexy!! 😂 that made me laugh so hard cuz it’s true!
How would program to reach a specific goal? For example, I want to do a TGU with a 32kg bell.
Fantastic video! I’m excited to have found your channel and can’t wait to binge learn!
Mark, question... If you are doing swings multiple times a week, as suggested should you switch between alternating, two handed, and one arm? Or should you just do alternating?
Switch
This is perfect for me! I've been doing swings and squats together because I love swings and squats. I will change that up. It does make me wish I could follow a program based on a regular week. I work 12 hour shifts which wrecks my ability to do anything with regularity. 2 days, 2 nights, 5 off. Weird but awesome.
Karyn Semple but you are still getting the work in.., good stuff.
Because it would for me get boring, doing these Basic exercises over and over again so what would be a good substitute let's say for the swing, or C&P what would you do that would be just as effective to do just to break up doing the same exercises over and over again?
As an older citizen, I would like to learn more about proper cool down. Thank you
Thank you so much Mr. Wildman....