Single arm Heavy Club / steel club - order of operation - video 2
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- čas přidán 21. 08. 2024
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I am very glad to have stumbled onto your channel in late 2019. Because of your teachings, I have purchased kettlebells, a club and a mace, and I have started exercising again after not lifting for 30 years. I burned out on barbells a long time ago, but I love this style of training. Thanks for bringing your expertise to the masses in this manner. I look for your videos every day!
Inspirational dude huh! I've trained forever but never really understood anything until finding this channel.
Where do you feel the most strength gains when using heavy clubs? I definitely feel the muscle soreness from the kettlebell swings, but I don't feel too much from the heavy club. I know muscle soreness is not a key factor, but I expected to feel something in the morning.
@@CDKfitness I expect that you've found the answer to your question by now huh?
I love this show. Best instruction available. This here today is peak nerd. And it’s great
I wish I ran into this channel years ago. I’ve only been doing this for a few weeks and I’ve noticed improvements to walking and shoulder exercises
I just want to say a huge thank you to this channel, I've struggled with ankylosing spondylitis for years and your videos and have taught me to train my body through movement and strengthen weak areas in my hips, lower back neck and shoulders. I feel like soon I'll be able to run and play sports again and I'm sleeping through the night without my back pain waking me up and it's because of these videos.
Thats incredible! Whats the update?
Thank you for answering our questions - even the "little" ones.
It's really great how you're doing this, all time.
Thank you a lot!
This makes so much sense. I gave it a go (after a 10 min mace warmup). Was having difficulty counting reps and sets so I just set a timer for 4 minutes and just changed sides after 5 reps on each hand. Much simpler. Did all three basic moves. Great fun! Thanks @Mark Wildman. I had given up on clubs but this video was an eye opener and it worked just as you said. 😁😁😁
Thanks Mark. Really appreciate the clarification. After Video 1 where you said don't put the club down until the end I tried doing all three in one go and completely blew up during the second exercise. Felt a bit inadequate. LOL Tried it with the rests in between exercises and felt SO much better. For us newbees the extra hand holding in laying out sample sets and reps - including when to rest and how to transition between exercises make these vids invaluable. Have you ever thought of doing a simple "follow along" sample workout? It would help to further clarify how best to actually apply your Nerd Math
He does have programmes for everything
Love this video! Finally, my training with clubs has more structure. Thank you, Mark.
Literally sitting here with an excel spreadsheet and a notepad trying to figure out this volume and density cycling. Glad I checked for a new video, this helps me figure out my goals.
Truth
@@bobpoptart In my quantum mechanics class in college we would have to do these very long equations that spanned multiple sections of the black board to integrate the wave function to find the position of particles. That was less daunting than this because that had a specific direction to go. There are too many variables here. I feel like I'm going to figure it all out and then the app will come out, haha.
I've been making a google sheets for the 6 kb exercises, with the type of programing and links to the 'How To', 'Math' and 'Order of Operations' videos. It isn't complete, but I'm getting closer. I'm comfortable with the programming for the swing and have been finished getting to 10 EMOM of 10 on each side. I need to move up in weight and my new KB should be here Tuesday. I've been expanding into the other KB exercises.
There are so many high quality videos it takes time to watch and digest them. There are concepts that Mark is very familiar with that are in earlier vids, but sometimes I either haven't seen or don't remember the concept. At least not well enough to feel comfortable starting the exercise. I've started a sheet on clubs, but I don't have clubs yet. The volume progressions and then weight increase make sense to me as well as the timing and breaks between the exercises. I'm not clear on when you go to the more complex exercises (Inside Circle -> Inside Pendulum -> Mill) or how much volume you drop as you increase weight. I have an Adex mace and will order the clubs as soon as they are available. It seems like increasing by 1.25 pounds would necessitate going from 20*5/5 to 10*5/5.
Lots of questions. Most if not all answered in the back catalog. Exciting and a little frustrating. Looking forward to and hoping the app will clarify.
Single arm shield cast broke me. This is an awesome work out. I was totally gassed at the end. Took me 10 minutes to do each one of the circle. Had to take a break in the middle. This is just a starting point. Thank you for investing so much in your channel.
Single Arm Shield Cast is probably my favourite exercise. Lots of fun and such a good pump through the whole arm
I agree, the more you understand the better. Wildman is a Wise man.
Awesome - thanks so much for clarifying the program structure/set split. Club complexity is even more fun than KBs! Would love to see a similar break down on the 2-hand. Thanks again for the great altruistic training info - like everyone else hanging out for the app!
I really joy the bell,really seeing progress,in such a short time,tks😁😁😁
Mark, something I really appreciate is that when I’m working at home, and I have a question about clubs/movement… I can always find something to get me unstuck on your CZcams channel
Perfect.
Thank-you
What a wonderful video!!!
Thank you (for all!)
I've done
5/5 Inside 5/5 Outside 5/5 shieldcast
10 rounds with 6kg and no Break at all
10. Round my left wrist was starting to fail a tiny little bit so i stopped.
gonna try it in your order but with 1-2min Breaks between, targeting the century next wednesday.
Never used my Clubs, now i gonna do all your math!
Sir you are helping me become Hercules, thankyou!
Happy to help
Doing volume cycles this way, i got up to 20x5/5 and found being able to count 0-9 im american sign language helps. You can hold a number up with your free hand, and you know to change the number only when finishing a set with your dominant hand
This looks like a very cool program. I will try this. Many thanks for sharing.
@Mark Wildman So, after you get to 20 x 5/5 with the Adex club, and you add 1.25 lb, would you drop the sets a bit, or just steam on to 20 x 5/5 with the extra 1.25 lb because it's so little extra weight? If I do the math going from 5 + 2.06 + 2.5 to 5 + 2.06 + 2.5 + 1.25 then the next step down, bumping up slightly in work would be 18 x 5/5. Just do that, maybe?
PS: Also, I noticed that the threadset on the Wildman Club I just got (which is otherwise flawless) is roughly 2 lb, 1oz. That's why I'm using 2.06 for the threadset. Sure would have been nice if they'd added a little more weight to make it 2.5 lb.
After playing with mace, club and kettlebells, I’ve decided to focus on clubs for a while. Soooo much fun! What’s a good Tetris layout for 6 day a week training? Start with 2 hand only for a while, or 2h/1h, or maybe doubles,2h,1h...Not sure how to think about that.
Alternate 2 hand and single hand. Stay away from doubles until your technique is better
Daaaang! From one nerd to another, YOU ARE KILLIN IT ON THE NERD MATH VIDEOS!!! Just thinking bout the upcoming app inspires a bro-ner😂😂😂
Thanks for the clarification! Start at about 6 sets, one exercise at a time, a minute or two break in between exercises. Mark, do you have a good tip for tracking the number of sets? I lose count and a number of others commented the same in the last video.
I was having trouble with this last night and as I was reading your comment I thought of pace marking beads for hiking/ land navigation. They're just beads on 550 cord that you can slide around
Had same count problem, and still have. Sometimes i use 3-5 Lego pieces to indicate number of set, but usually it's lazy :) and then i try to count on fingers of the resting hand
@@hazelmaines2040 I'll try. Yesterday I laid sticks numbering my target number of sets in front of me and kicked one forward for each set (tapped it forward with my foot). When the effort becomes intense, I can lose count of the reps going from 1-5, but maybe if I'm repeating the set number 10 times during a set, I might consistently remember it. But I guess my real concern is that with a mill or a shield cast when I could clock myself on the head with the club, I want my full attention on where that club is and where it is going, particularly when I'm getting a bit fatigued, and that's where I tend to lose track of the count.
I just set a timer for 4 minutes for the whole set. Counted to 5 and then changed hand. Just made sure that I did an even number of sets. Target is 8 minutes anyway. Don’t think it’s a big thing if you do 13 or 15 or 21. Much simpler. I’d much rather concentrate 100% on the club that is flying over my toes than counting sets any day!!! 😉
@@CharitonIosifides I like that idea. I'm finding that once I've timed a set, it's pretty consistent, within seconds. So I might spend a bit of time working out how long a given set takes, and then "count" them with a timer.
Just to be clear, once a volume cycle is complete of 20 5x5, move onto more complex movements and start again at 6 sets or so. The other alternative is to add more weight?
Hey MW!
Thanks for clarifying. Just to be sure that I’ve understood this correctly. Starting with Inside circle, Outsidecircle, Shieldcast until you reach 20 sets of 5/5. Then you move to inside pendulum, outside pendulum and 180 rotation pullover starting at 6 sets up to 20 sets of 5/5. Then you move to mills, revers mills, and swipe again starting from 6 sets up to 20 sets 5/5. When you reach that volume cycle goal you start all over again but as a density cycle with IC, OC, SC -> IP, OP, 180 -> M, RM, S. Then after all that you start with a heavier weight and start it all over again.
Have I understood it correctly? Is this the order of progression?
I think after you hit the first goal you decide to progress in weight, complexity or density. Choose two. I refer to the first part of this video.
@@manuel_wuthrich so what goal is the initial goal? Are mills ”complexity” or basic moves?
@@yazan80 mills are more complex. see the newest nerd math video for the 3 basic movements.
@@yazan80 I'm trying to make sense of what your asking here?
@4:39 "if it's not pretty. It's wrong." So true on many different levels! @4:46 "Everything you do should be pretty" Whoa, wait a second. I'm learning the club to be more caveman like -- I'm not trying to look good. Sorry Mark, you are the master. You just got to me. lol!
What do you think of using AMRAP/AMSAP model for SAHC workouts, then simply increasing the number of minutes to increase volume cycles? For example, do 5/5 continuously for 2 minutes, then increase the time to 2.5 minutes, then 3 minutes, etc. to increase the number of sets performed.
Hi Mark, being single side, I have a question about hand changes.
So 20 sets of 5 each side, do you perform 20 sets with one arm before changing or do you change in between individual sets? Because one is slightly death.
Change hand after each set of five!!! 20 x 5 on one hand will crush your soul into little pieces!!! And if you did it already, much respect brother!!! Great respect! Just never do it again! 😉
Solid✊
Really love your content Mark, I've learned so much from these nerd math videos! One thing that's still not clear to me, you often say "do the math" or "with the Adex the math will be perfect". But what makes the math perfect? If you look at two progressions what's the metric you use to say one plan has better math than the other? I assume it's something to do with the ratio of weight moved between progressions but I'm not entirely sure.
I think he means the adex club adjusts in very small increments and so you can do the volume cycles progression more precisely. More steps have better outcomes.
You seemed to be a bit "testy" in this vid MACEMAN. Hope your dog did not heave on your tractor. That would be a bad thing. Relax, we shall overcome in the famous final scene. ROCK ON ! ! !
Hey Mark, love all of your videos! I'm a competitive 65 year young squash player and golfer, playing tournaments. I've never really worked out much with my core, I mostly do specific squash on court ghosting. I know I need to get stronger and have a 20 lb kettlebell. Do you think that is heavy enough for a 10 minute per day workout? Thanks
How many days of one hand club should be done a week?
2
I had several surgeries on my left side first I tore my pectoral had surgery few years later tore my rotator cuff had surgery then just last year had my elbow scoped. The clubs have really helped bring my strength back in my left shoulder but the outside circle is difficult but I'm working on improving it through repetition. Do you suggest anything else I can do?
Through clubs and mace I've lost some weight, got stronger and seemingly reversed all that bench press/overhead press shoulder pain that's amassed over the years.
Excellent to hear
Hey Mark, do you have any advice on how to handle 'bad days' training wise? By that I mean days on which you just can't perform on the usual level for what ever reason (super stressful week, not enough sleep,...). I just had one of those and I just completely gased out after 2/3 of my usual training. Should one just try the usual training and then drop what ever exercises are last in the routine or turn the volume/intensity down to try and cover all exercises? Best regards and thanks a lot for the great content!
If you gotta take a rest day.. take a rest day.
@@MarkWildman unfortunatly I can only manage to train twice a week so I would like to avoid droping one of them completely. Thanks for the response!
@@floydwurst9948 I usually do every exercise with a lower volume / more breaks / lighter weights... whatever helps to not fall off the wagon.
Today did the first 12 sets of I-Pendulum, O-Pendulum, alt. 180 pullover as a 'light day' with a 6kg. Kinda assumed that the 180 pullover both ways counted as 1 rep, that's correct?
I was considering adding in one exercise to this routine being lighter kettlebell single arm swings sport style swings. Goal of building up to 20 sets of 20 which would I think be similar time under tension to circle with mill exercise since swing is much faster. If I did not do shield casts it would max out at about 30 minutes of extreme power endurance. Any thoughts? Ever try density cycles with kb sport swings?
I have. You can just go for longer time frames. 2 min to 10 min non stop. Build to 20 min. But try it. That’s how we all learn. Through experimentation
Hi Mark, Is there a drill I can do to engage mid section during tgu and swings? I was also wondering what the price of the app is going to be?
Maybe I am misunderstanding something but if you're doing TGU and one arm Swings your core is engaged all the time. Or is 'mid section' different from 'core'? Best regards
Should I start with single-arm or two-arm steel clubs when first approaching them?
Thank you very much Mark. I have a single club for now. Would you suggest doing this progression 6 days a week?
Mark, have you instructed us in what hand changes look like for single-arm shield cast?
Yeah. It’s in a mace video
@@MarkWildman OK, it looks like a prayer transition would work well for club single-arm shield casts, right? I'll try it. Thanks, Mark!
Mark can s.a club be my warm up before my Tetris of training days? Also I have been wondering the same about Turkish get ups and putting the snatch in place of the TGU in my program.
I never really did 1H shield cast or rotating 180s, but I’ve done tons of mills and swipes. Should I start over, or just start level 1 with the next club while I finish level 3 with my first club
I was doing the same. I did the circles today at 20 sets, just to make sure. I think finding your spot in the cycle is part of the game.
Throw some strongman tacky on some gloves, and you can go all day! 🤔🤯😂😂😂💪
For Adex, do you recommend original handle or fat handle?
Good question.
If you have long fingers get a thicker handle
Thanks for this Mark. Is this progression too fast for someone who trains one handed clubs exclusively 4-5 days a week? I don't have access to other equipment right now.
It needs to be a heavy light wave
At least third time watched. Understand more. Just saying, I swam high school and college and there were lots of people faster that had some super ugly strokes.
Is doing a flow between inside & outside circles (as in your continuous mill prep vids) "cheating" in this instance as there is not the full re-set back to the front control position for every rep?
I think, yes. The reset is part of the move. And a great leg exercice all on its own. Try it and you will see what I mean.
@@CharitonIosifides cheers yeah I was doing it & then played with the inside-outside flow as well (a lot easier, esp on the arms, as less TUT). Makes sense to get solid at the base move before starting to get more dynamic. A long slog, but means the dynamic moves are all crisp.
Where is this program at?
In the description of new videos
1st