Key videos to watch before designing a Wildman-style KB program:
KB Order of Ops (Learning) - should be which exercises to learn first, but is actually about general KB training concepts.
6 Basic KB Movements lists and demos the movements to learn first.
Sensible order: [deadlift,] swing, TGU/goblet squat, [rack hold], clean, press, snatch.
Overview
Nerd Math - Basic Breakdown P1
Nerd Math - Basic Breakdown P2
Volume Cycles - the secret to building monster athletic programs
Volume cycles use fixed weight and # reps, building up # sets (before backing down, with an increased weight). CF 'density cycles', using fixed weight and # sets, and building up # reps. MW mostly uses volume cycles.
Nerd Math for the KB Big 5:
Examples of how to program swing, TGU, C&P, snatch & squat:
Swing - a density cycle, perhaps because it's designed to fit in 10 mins?
TGU #1 - Time Under Tension - a kind of volume cycle, with 1 rep sets, alternating sides, building up to 10 mins rather than X sets.
TGU #2 - other ways to progress when you've hit #1's target with your desired weight
C&P
Snatch 1 - volume cycle
Snatch 2 - density cycle
Squat - KB vs BB
Overview of progressive kettlebell nerd math training: Heavy/Light
Heavy / light Kettlebell training with One weight
For anything more complicated, watch the 'Tetris of Training' videos (#1 here) which discuss combining several training modalities.
I've watched most of these, but didn't rewatch them to compile this; corrections/suggestions welcome!
KB Order of Ops (Learning) - should be which exercises to learn first, but is actually about general KB training concepts.
6 Basic KB Movements lists and demos the movements to learn first.
Sensible order: [deadlift,] swing, TGU/goblet squat, [rack hold], clean, press, snatch.
Overview
Nerd Math - Basic Breakdown P1
Nerd Math - Basic Breakdown P2
Volume Cycles - the secret to building monster athletic programs
Volume cycles use fixed weight and # reps, building up # sets (before backing down, with an increased weight). CF 'density cycles', using fixed weight and # sets, and building up # reps. MW mostly uses volume cycles.
Nerd Math for the KB Big 5:
Examples of how to program swing, TGU, C&P, snatch & squat:
Swing - a density cycle, perhaps because it's designed to fit in 10 mins?
TGU #1 - Time Under Tension - a kind of volume cycle, with 1 rep sets, alternating sides, building up to 10 mins rather than X sets.
TGU #2 - other ways to progress when you've hit #1's target with your desired weight
C&P
Snatch 1 - volume cycle
Snatch 2 - density cycle
Squat - KB vs BB
Overview of progressive kettlebell nerd math training: Heavy/Light
Heavy / light Kettlebell training with One weight
For anything more complicated, watch the 'Tetris of Training' videos (#1 here) which discuss combining several training modalities.
I've watched most of these, but didn't rewatch them to compile this; corrections/suggestions welcome!
About a year and a half ago I decided the gut needed to go at 43 years old. Not into gym memberships, not an expert, and didn’t have room for lots of equipment. Did a little research and came across kettlebells due to the swing being a good cardio/fat burner. Found some basic YouTube videos for kettlebell work outs but it was a lot of stuff you could do with any weight. Russian twists, halos, deadlifts, squats etc. No cleans, presses, TGUs and snatches. Then I came across one of his videos in my YouTube feed. So I bit. Now……..I’m an analytical person by nature and I like precise explanations and repetition. And was in need of a better program. His six basic kettlebell movement video got my attention as well as some of the philosophy that followed it. IE how kettlebell movements relate to daily movements (asymmetric loads like holding a bag or my kid etc) Came across everything you have organized here and put the program in place as it is in the Tetris video. Also adding 15lb club on Wednesday, snatches on Saturday and doing a heavy light cycle. I was not in great shape but not way out either. Started with a 16kg comp style bell. Then heavy light with the 20kg . Just pushed thru all the goals with a 20kg a few weeks ago. And now working with a 24kg and 28kg heavy/light cycle. Are there better programs for strength gains. Maybe, probably, I don’t know. But here’s what I’ll say after doing his program for about a year. I’m stronger and I started losing more weight faster doing this program. Back pain/soreness which I accepted as a part of life from time to time is gone. I like knowing I’m doing more every week instead of the same workout (like some YouTube workouts). It has a good structure, and it’s easy to plan into my day which is busy already. Long story short. It’s likely not the best program for all out gains and strength in the shortest time possible. But it’s made me better without as huge a time investment. IMHO it’s made for many people that have so much time and want something more then going to the gym and doing normal stuff. I think I’ll follow thru up to the 32kg and after that look for something else. Last but not least I did also watch Pavels video for form on all of these movements which filled in a few gaps Wildman had. And after a few months the wife tried the program with lighter bells and went down a pant size in a few months. And also liked that she felt stronger but didn’t look like a body builder. Just a more toned version of herself. I lost 25lbs, the gut is gone and I look “fit/cut” but not ripped. So to each their own but I wanted to share this. There’s no silver bullet but there’s my good experience.