Kettlebell Snatch Nerd math video 1 - volume cycle
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- Опубликовано: 5 окт 2024
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Great teaching Mark. I recently completed my first full cycle from 4 sets of 5/5 to 20 sets of5/5 with 16kg. I normally do two workouts per week but it took about 10 weeks due to a bout of flu in between 🙄. When I stepped up a week ago to 4 sets of 5/5 with 20kg I discovered various weaknesses in my technique. The next workout was supposed to be 6 sets of 5/5 with 20kg but my technique fell apart after 5 sets so I didn't do the 6th set. This morning's workout I did the 6 sets 5/5 with 20kg and noticed a marked improvement in technique and capacity. It really brings home what a powerful method this volume cycle is Mark 🙏
My approach to training since I was 12 was harder not smarter including competitive powerlifting, Marine Corps Infantry, CrossFit. This year at 50 I was forced to take a year off. For the last month I've been on the comeback trail and following your coaching with my teen son and daughter in the driveway and loving every minute of it. Keep the Nerd Math coming THANK YOU!
My brain does not want to hurt my body, it wants me to be lazy, out of shape and fat. That will never happen with Mark Wildman on screen. Thank you Mark Wildman ! ROCK ON ! ! !
I guess I am kinda randomly asking but do anyone know a good place to stream new tv shows online?
@Fabian Fisher i watch on FlixZone. Just search on google for it =)
A nerd math video for progressing TGU would be amazing! This channel is so good-thank you, Mark.
Agree!
It is not a nerd math video per ce. Bu Mark already talks extensively about TGU progression in his TGU primer video (ruclips.net/p/PLk4oYPJ7TXKg4lvvabXEn9BI4c9i696kx). Check it out. 😊 Apparently you start with one rep per side per minute for five (?) sets and the absolute (soul crushing) max is five sets of five (per side)... which takes around twenty minutes... 😰
Thank you!
Dude , your channel is the bomb! I started training with a 20poundrr and a 35 pounder now and did the simple workout thing cycling the 4 basic movements right now (gonna learn snatches soon) and it's been awesome! Before I found your channel I wasn't very productive during quarantine, but now I have a something to look forward to all my workout days! Thanks Mark !
I love nerd math! This is what you get with a coach with a background in engineering. Simple and efficient👍
Love the nerd maths series! Looking forward to the eventual squat one
Me too me too
Maybe check the farm boy sandbag video and use the same framework suggested there (every 10s squat for 3min then slowly up the time 3m/4m/5m etc) or use the framework from this vid and plug in squats instead of snatches 10 squats EMOM for 4min (4 sets 10reps) etc.
The nerd math series has really given me a new insight in improving my training to sustain it over months/years
@@andrewsparksnz good advice. Yeah I'm loving the easy progression and simplicity from kettlebells
Those snatch workout are super tough but results come quickly.
Thanks for explaining potential injuries. Very useful.
Most underrated personal trainer on RUclips. Mark, everything you provide is gold dust
I just purchased an adjustable kettlebell from Kettlebell Kings and it works great. It’s competition style and goes from 12kg to 32kg. Going to get to work now!!
I need that kettlebell
www.kettlebellkings.com/12-32kg-adjustable-competition-style-kettlebell/
In 7 weeks I'm going to be tested in a snatchtest (20kg/200reps/15mins). This tactic is going to be implemented!! Thx Mark
What is this snatch test for? I recently completed the SFG snatch test, 24kg/100reps/5min and it was brutal hah.
@@jeremypastic9624 it's a part of a kettlebell-certification. But rather local. So no IKFF or Strong First. I did the same test with a 16kg (200 reps/15min) in just over 10 minutes. Tested 20kg and ended at 179 reps in 15 min. So plenty of work remaining
I really appreciate you doing these nerd math videos, they are great and very informative to help w my own programming. You mentioned in this video doing this cycle twice a week. In your Tetris programming videos (can't remember which one) you mentioned doing a snatch cycle once a week on Saturday. I assume if I am following that Tetris program I would double the length of this cycle if I was only doing this once a week? Also, I assume we increase the number of reps on each side to compress the workout into 10 mins over time if that is our goal?
Maybe talk about running, bodyweight, and impact wear and tear vs. bells and no impact.
Thanks for this. I've been doing "simple" style 10x10 switching hands every set with talk test rests in between, and I can't really tell if I'm getting anywhere (aside from getting really good at snatches and learning not to destroy my hands). This should help me push it without killing myself.
Whats the talk test
@@morenoh149you rest until you can comfortably talk again
Definitely adding this to my morning workout! Thanks Mark!
Great video Mark! Answered a lot of questions about the various options and cleared up many of the misunderstandings for me. Thanks a million!!!
Echoing all the gratitude below. Thank you for breaking this down, Mark. Your videos are so helpful!
Lovely! Excellent! Another important Tetris of Training block dissected and analyzed. But... what happens when running or swimming or body weight exercices enter the mix? I suppose that is why JP has entered the fray. 😊
Hey Mark! I know that you have another nerd math video for the Clean and Press with a ladder progression. Is there any reason you couldn’t use the 5/5 as described in this program for the C&P? (Or any reason you couldn’t use ladders with the snatch?)
I don't have any certs or similar to support my reply but, I think your logic applies to all if you use KB (weights) that are complimentary to those movements and the amount of time you'll be using them for. Just my 2 cents. Let's see what the Wildman says!
I got dizzy, dude. Tell the camera guy to slow down a bit. Accurate and on-the-spot video, Mark, as always. Thanks, Mark!
Thanks for the Nerd Math, Mark.
Nerd Math Question.... re Volume/ Total Work
I'm plugging in this EMOM and the reverse ladder for C&J into the Tetris Programming vid #3 with the single arm club work....
I'm doing Heavy Swings on Tuesdays and Light Snatches on Fridays (...for all the reasons in the videos)
Here's the question:
does light mean Light weight *and* Low volume *and* low density *and* low complexity
Or, do you mean that each workout, heavy or light should have the same work output: but one day we go heavy weight (and back off the other dimensions) then on the light day, we go lower weight, but jack up the other factors (complexity/ density/volume) to get a consistent total output?
Thank you for the Nerd Math videos! They really help me to have concrete goals to work towards. Question: What are your thoughts on programming this together with the Clean and Press Nerd Math? Seems like there's a lot of overlap. Going through a snatch volume cycle at the same time with C&P reverse ladders might be too much. Would you train snatch and C&P on different days? Or go through the C&P program one month with a fixed size, then the Snatch program the next month and alternate in between
Hi Mark, can you explain how you would integrate this volume cycle progression with the heavy / light principle?
Not Mark. But I'll try to help. First off I suppose you've seen Mark's Heavy/Light Nerd Math Programming video (ruclips.net/video/Q5oU9CLYyqY/видео.html). One way to approach it is through work done equivalency. Let's say you can do 10 x 10 (5/5) snatch in ten minutes with a 16kg bell for the heavy (low volume) cycle. So 10 x 10 x 16 = 1600. Now let's say that you have a 12kg bell for your light cycle. 1600 divided by 12 is 13,3 and let's round it up to 14. So to do a roughly equivalent work you would do 14 x 10 x12kg. In practice I have noticed that you can do even more, especially if you stay on the same tempo of movement as your heavy cycle. If you decide to go faster then it's a different ball game altogether (I think this is the density cycle MArk is referring to in this video).
As an added bonus, working with a lighter weight helps me concentrate on improving (and someday perfecting) my technique.
Hope this helps. :)
@@CharitonIosifides Thanks for taking the time Chariton - much appreciated.
Yes, I've based my programme around that Tetris video series.
I haven't drawn a conclusion I was happy with regarding implementation of heavy/light against the protocols Mark has mentioned to date. Taking the approach of total weight moved and adjusting based upon using heavier or lighter KBs makes good sense as the work rate maintained.
What's I've been trying to figure out is how best to use the protocols for each of the different "core" exercises, and how to integrate the heavy/light concept - considering variation of intensity, volume and weight. Recognising I should be cognisant that each protocol has its place and will produce a different training effect. However, in the interest of having a progressive core training programme - this is what I've landed on so far - but I know it's not right yet.
For reference I have 4KBs at present, 10-16, 2Kg increments. I do club work too. I'm building myself back up from scratch.
For 2 handed swings using 10 min EMOM, 1 rep increase per set per session. Starting at 10 reps working through to 20 reps per set, before moving up a 2kg jump in KB. For Heavy/Light concept I've just been dropping weight but following the same protocol above, which may not be the best implementation. 16Kg for heavy, 14Kg for light.
For C&P using reverse ladder Mark released not long ago. Switching between 14Kg and 10Kg - Again not as "nerd math" as it should be. For 14Kg I'm at 5 sets of 3,2,1. For 10 Kg I'm at 5 sets of 4,3,2,1. 1 min rest in between sets.
For Squats using volume cycles. Currently at 10 stets of 5 at 14Kg for heavy, and 10 stets of 10 at 12Kg for light. 1 min rest in between sets. Now I'm at 10 sets, I was thinking to up the weight again by 2kg, keeping the respective reps the same, but dropping to 5 sets and working my way back up to 10 sets.
For TGU using reverse ladder. 3 sets of 2,1 at 12Kg, 5 sets of 2,1 at 10Kg. Again 1 min rest in between. Having now tried this I thing volume cycles may be a better approach, as when get to higher end of the progression, it will take too long. I think I recall Mark saying that he's found 10 mins of TGU about right for most.
I've not really entertained variation of exercises yet as see getting a solid foundation in the core as more important.
Taking a step back I can further see this doesn't quite stack up, so hope this can spark a good dialogue. Do it more better :-)
I should really bust out a spreadsheet... although looking forward to app.
@@markf6157 I am impressed! But let me ask you this? What are your goals? Why do you train? To explain I’ll give you my answer. My first goal was to fix my bad lower back and sleep throughout the night without waking up in pain 3-4 times per night. Almost there with that one. The kettlebell and guidance from an excellent physiotherapist were the tools in the end. As for programming mine is time based and kind of chaotic. I have two hours in the morning if I start at 0500, less if I oversleep. In there I must cram 10 minutes of walking, 30 minutes physio workout, 20 minutes of kb and up to 20 minutes of swimming. In the evening I have 30 minutes for clubs or mace. I rarely manage it all but it works. My kb workouts are either 10 minutes EMOM of something or 10 minutes continuous complex kb (as Mark has shown). It works, for me 😊. It serves my goals and purpose well.
@@CharitonIosifides this answers my question elsewhere in the comments: we want work equivalency.
Thanks!
Thanks a lot Matt! Very useful video. Just a small feedback for your next video, this one felt like the person holding the camera was moving a little bit too much. Sometime that’s good, especially during a tutorial so that we can see the movement and posture through different angles. In this case however, you were standing in front of a white board, so it did not need as much travelling - some would have been enough.
Please keep posting, your videos are probably the best tutorial videos out there because of the demonstration you do and also the way you explain the mechanic of each movement. Very thorough and easy to understand. Thanks heaps
Solid video. Good stuff.
Nerd math is my favorite!!! Q: in the previous nerd math videos, you had snatches one day a week on Saturday (or Wednesday). In the same Tetris, what days would you have for two days of snatches?
Replace swings
@@MarkWildman Swings were Monday and Thursday, do snatches those days instead of swings?
Yes
@@MarkWildman as always, I thank you 🙏
I was waiting for this. Im trying to get into snatching but I have trouble With my Hands on the down progression. Cheers!
I used half-snatches to get into; snatch up, clean, go down, snatch up,...
Try the classic(or half)snatch first.
Thanks people!
Thanks Mark.
Thanks Friends 🎯💥💪
I reckon you can do the same volume cycles for for KB swings also. Now there's the math part of nerd math for all of the basic six except TGU's. Interested on seeing how you manage that.
Also, can you tell how to progress with one handed clubs? My plan is to do reverse pyramids until 5-1x5 with 1min breaks and then jump to minute per hand and do volume.
Mark, your channell is paramount. I want to thank yoy for the quality of your teachings. I have a question: in this mode, you keep the intensity the same (that is, the amount of repetitions in each set), and them you modify the other variables. But once yoy achieve your goal of 20x5, could you increase the repetitions and begin again, for instance, with 4x6 till you achieve again 20x6, and so on? Or is it better to move on to the density cycle? Thank you
You could do either. I would say do density first. If that hits a decision point, then do the higher rep volume cycle….
The higher rep volume cycle will have a built in step down do that can be a good option if your hands are torn up
@@MarkWildman Very clear. Thank you so much for your response. Keep the good work!
Fantastic video!
Very helpful!
Can you get this down on paper for us, please! An e-book format would be great
We will attempt that for you.
Question: do you rack the bell, put it on the floor, or something else when you finish the set? (Newbie)
Set it down
Is there a similar video for swings (either single or 2 hand?). I suppose you could just do this though... Thanks for all of your great content!
Yeah. It’s one of the first nerd math videos I think.
How long would you stay at each level? And how many workouts/week would this call for?
Check out 4.41: "twice a week, for extended weeks"
I'm personally confused about the extended weeks; maybe progress to the next set once DOMS/ muscle fatigue was perceptibly different (lesser) compared to first-day's? A good indication that the body's adapted to the weight?
Sorry I managed to continue further down the video: around 5.20: "each one of these takes 4-5 weeks"
Practice makes perfect
This guy is amazing.. facts
After completing a volume and then density cycle, how much should a man be looking to jump up the weight and doing those again? 4kg or 8kg?
Nifty. Thanks 🤩
Would this volume cycle be used on your light or heavy day?
How would it look different on a light or heavy day? I’m confused on how much total volume I am supposed to do on each of those days.
Im following your heavy/light plan from your KB plan design video.
I am assuming you can do this volume cycle for each of the main KB exercises.
I wrote it in my calendar 👍🏻
Thanks for this Mark, please could you say some more about when your app/ a KB program will be released?
Also, please could you do one on Nerd Math for TGU?
I'm working my way through the clean and press series, I've moved up from my 16 to my 20 kg bell, would alternating with snatch sequence be a good idea? I also finish each set with 10 X 20kg TGU.
As far as adding complexity, I imagine you could switch to hanging and dead snatches which are more explosive movements.
Can I project this nerd math training to ultimately to a 10 min giveroy snatch set?
I Asked this question on the turkish getup volume getup as well, but I think I might as weel ask here as well.
When you say week one does that mean that you do 3 minutes every day for a week, and then increase to 4 minutes the next week and so on. Should there be rest days or other activities between.
E.g. do the three minutes on monday and tuesday, rest/other activity on wednesday, three minutes on thrusday and friday; rest/other activity saturday and sunday ?
Also - be careful when you are beginning - I did to much and to fast before I saw this and ended up with minor "arm pump" symptoms and struggled with my right arm when riding my motorcycle on track - pain and lowered grip strength and a "wooden" lower arm
Rep fitness has kb in and titan has clubs
I'm curios if you will at some point address gaps in training. let's say I miss 2-3 weeks because of vacation/ family issues whatever. how would you go about starting back up. If I look at my training journal how far back should I go in weight/volume to minimize risk but not loose that much progress. thanks for all the information in your series. can't wait for the app at some point.
What's the reasoning behind starting with the non-dominant hand?
Excellent explanation. Thank you. I started this evening with 4 x 5/5 @ 24 kg, and it was pleasantly intense. I'll probably need to come down in weight to increase volume, but I'm going to see how far I can get increasing the sets by one every increment. Anyone have a suggestion for an app to track / plan a volume cycle? Maybe I could just do it in my calendar app, but I'm hoping there's something better out there.
I use discord. It is a chat app, but I set up my own server to track training, weigh ins, and notes.
So instead of 5 x5 reps on each side, I did 6 x 6 on each side, just practicing, which gave me a lot of time on the EMOM for rest. So why not increase the volume this way?
Q - with the lower end sets say 4s to 10s would you use this with the other kettlebell movements. Dropping 1 or 2 movements as the time increased. 4s x 5/5 EMOM snatch wouldn't take long right . So could you do snatch clean press swing for a total workout and drop an exercise off until your just doing the 20s 5/5 snatch on its own .
whens the app due?
Hey Mark, I take it once you get up to over 10 sets then your workout for that day/session would be ONLY snatch? I don't think I could do any other exercise in the same session after 20 sets of snatch as my body would be jelly lol.
Check out his Tetris programming video series and you will see how he recommends integrating this into your weekly workout program.
@@ianwinegardner yea, I get it now.
So with the 4 week cycle does that means every week I go up in sets every week?
Why not do a ladder progression like in the clean and press nerd math video?
You certainly could
How many times a week should this snatch workout be done? Would this snatch workout this way increase VO2 max?
I think one of his other program videos, has ideas for which days to do snatch. Somewhat depends on what other modalities you are training as well. I wouldn’t say this is a VO2 max program either, though it may help someone who isn’t highly trained. Viking warrior Conditioning by Kenneth Jay is the main VO2 max kettlebell program I have heard of.
All snatch workouts improve your vo2 max
Well just today I did this (10x10). I can tell you that my HR was averaging at 162bpm throughout the 10 minutes. And that is VO2max territory. Do it for 20 mins or more at that HR and VO2max will definitely increase.
Great video, but can you tell your camera guy to stand still as the constant movements are kinda distracting.
Charizard!!!
Is this dead lifting each one eg 5 from the floor or swinging (Snatch) between the legs eg KB swinging?
What about rest periods during each set?
How times a week ? Example4 x5/5 monday Wednesday Friday for 2 weeks then move up to 6 x5/5 for 2 weeks.....
That could work. It just might frag your hands. Unless you have small weights
@@MarkWildman what would you suggest per week? 1 or 2
It seems to me that if I have arrived at being able to do 20 sets of 5 reps each side with 12K and them move to 14K that 5 sets of 5/5 would no longer work me. Am I missing something?
Yes. The wave part of the idea
@@MarkWildman I believe I get that. So the idea is to be dropping back in reps as you go up in weight and then progressing again. Repeat that over and over until you have both increased weight and reps by ebbing and flowing up reps, then reduced reps as you up weight, then repeat (waves).
Thank You... Ready for that App!
I cycle a 24k and 18k KB.
Just for clarification I should be doing a total of 10 reps inside a minute? 5 on each side. NOT 5 on one side. The the next minute 5 on the other side.
Is that correct?
Correct. 5 left and 5 right take about 25 seconds
@@MarkWildman I wish! It takes me 20 seconds per side... 😫
I have two 12-32kg adjustable kettle bells, and can adjust in 2kg increments, when would I switch up in weight?
When it doesn't feel like a challenge anymore
He said when you get to 20sets .
I’m a bit unclear is it 4 sets of 5/5 within a minute or each set within a minute ?
2:25.
20 sets of 5/5 takes 20 min
4 sets of 5/5 takes 4 min.
6 sets of 5/5 takes 6 min
Emom= a set every min on the min
Do one set of 5/5 each min.
@@MarkWildman thanks Mark, I was nearly killing myself with the 32kg trying to do it 😂
@@stephengreenwood8129 yeah... that will kill almost everyone
When I achieve 16kx20x5/5 and add weight to 20k. Should i start 20x4x5/5 ?
yeah. if you don't have an 18
@@MarkWildman but 16x20x5 =1600 and 20x4x5 = 400 . Why is there such big difference?
@@MarkWildman i mean volume(work capacity) does not match, it gets much lower
Can somebody link me to or explain what does every minute on a minute mean?
do 5/5 for as long as it takes (let's say 30sec) when 1 min is over next round, in this simple example it's 30 sec exercises 30sec off. But the goal is repa
@@Stahlesel So what you're saying is: finish reps inside 1 minute and whatever is left is rest time, next reps start on another minute, correct?
@@supermalyna correct
yes
@@Stahlesel thanks m8!
When do you use volume cycle vs reverse ladder?
Volume cycle to build work capacity. Reverse ladder for metcon
@@MarkWildman Thank you, Mark. I get the concepts at an amateur level. I'd love to hear your thoughts on the topic when you get a chance.
@@user-sh9xd4ou1g remind me next week and i think this could be a good video topic
What is the reason behind non dominant first? thx
If your weak side survives... your strong side will definitely do it. It does not work the other way around. It’s about balance
I use some workout gloves with my kettlebells. Should I not be doing that?
Nope. Messes with the learning process.
@@MarkWildman Hello blisters, my old friends...
I assume the same advice holds for clubs? No gloves?
Yes
Get a gymnastics razor or a pumice stone and keep the callouses short. It will minimize ripping. Moisturize.
WOD Welder has some really good products that saved my hands this summer.
Camera work is making me seasick. Why does the camera person keep moving around and going in and out?
Because they are having fun with what they are doing. It’s a free camera person. I let them do their craft as they see fit
@@MarkWildman Mark Wildman responded to my comment. Made my day.
I’m I Star Wars nerd and a Wildman nerd.
I’m an expanded universe nerd. NJO forever
thank fuck for that
What about Pavel"s plan of rolling a dice in his Right of Passage program?
I think that's meant more as one off, filler or in between days, not meat and potatoes training...
Nerd math for clubbells??
It’s coming
You would have to be thoroughly American to label elementary school basic arithmetic problems "nerd math"🤣
Not untrue. If everyone knew it, it wouldn’t be necessary
@@MarkWildman it is something very useful, what you are presenting. What you say is true. I'm just taking a jab of how obsessively Americans employ the word "nerd" for anything that needs a bit of thinking or training.
In any case, great content.
I could call it redneck math or farm boy math, but it just doesn’t have the same ring 🤷🏻♂️
Dear cameraperson, your movements make me seasick while I try to read the board.
брат, я вообще ничего не понял!