Program Analysis, ABaC/ABamodC + sandbag + single arm club - chaos program schedule - Frank Cuccia 1

Nerd Math Kettlebell Swing Program for Purchase, Phase 1 Tetris of Training

effective strength and condidtion intermediate kettlbell program

effective strength and conditioning program by mark wildman

FlowShala Teacher Training

Adex Clubs - Click the link below

slam balls from Living Fit

adjustable competition kettlebells

Have any questions? Leave a comment below.
FAQ & ANSWERS:
What workout gear do you use?
What's your camera setup?

[cucciafr]

It's pronounced "koo-cha". It's Sicilian, don't worry, nobody ever gets it. The C+P and single arm swings have their own programs each for H and L. Mostly volume cycle into density cycle EMOMs with a reverse ladder for the C+P H. Swing H was rev ladder until my 10, 00 swing challenge and my grip got much better, now it is also an EMOM. The 2H Swing H is an EMOM.
My body wasn't built for squatting so the box squats are to hopefully get some more depth. The reverse lunge complex is my solution for a leg workout. It can be killer but I like it.
The snatch program (which we talked about before) as well as the TGD and the KB tut programs have H/L cycles built in to them. The TuT has a lot of long cycle, but the longest time is about 18 minutes before I switch weight (not going for a marathon).
The sand bag ground to shoulder is based off of your video. Pick a weight and do a rep once every 10 seconds for so many minutes going up to 10 minutes. Then 10 minutes with a rep every 9, 8, 7 and 6 seconds. Then move to the next weight. The bear crawl is a volume cycle of drags because there is only so much room in my basement.
Any workout that does not have an EMOM I will use a specific rest time. 30 seconds, 60 seconds or 90 seconds depending on the movement.
I'm typically on a keto diet but mostly focusing on high protein and low carb using homemade preworkout when necessary. And on the big workout days I try to get about 20 minutes of stretching. 10 positions, 2 minutes each.
The one other thing I might do is some mace 360s at the gym before practice. 10# for anywhere between 5-10 minutes.
I've always been the big "strong" guy at my gym but people have noticed a difference since all the kettlebell and club work. Thanks for the review and I think "chaos" is the best way to describe it.

[nandobreiter]

The best thing about this channel is the constantly changing scenery / location. I think Bansky would be impressed to find that Mark has become a street artist with a whiteboard marker.

[daytonsmith]

The fact that you wrote this on the back of a trailer is so deliciously midwest. Much appreciate content.

[lowflyingdonut]

Mental Emotional Preparedness ... yes that. Never seen that term before. But I always have something like it in mind when talking about my goals.

[emmerse]

Plot twist: Mark is at some random dude's house writing on the trailer he spotted from the road.

[zackavshalomov]

I've been running an ABC program for two months and really loving this style of training - I welcome any feedback:

A = S&S (single arm)
b = CPSq working up to 30 rounds w 1:1 work/rest (round is CPSq right, CPSq left, down)
C = Mill/Squat Club Program
a = S&S (two-hand)
B = CPSq
C = Mill/Squat Clubs

Cheers!

[johnkenny]

As Arnold said. (E.O.M.B.B), “Muscle confusion” keep the body guessing. Break the routine, break the monotony, break the chance of Plato . Basically, do something different from the basic grounded routines every once in a while for a short period to break things up.

[jonnykemp]

Love the videos! Very informative. I have a program I’ve worked through that would be interested in feedback on.

A: Barbell back squat, EMOM Dips & Pull Ups (L/H - H/L)

B: KB Clean & Press Ladders, Single Arm Heavy Club (progressive)

C: Ashtanga Yoga (recovery)

D: Mace Complex TUT (L - H recovery)
* usually done opposite to A, B, and C (all usually in the morning) which means in the evening, fluctuating between light and heavy depending on day, whether a morning workout was particularly taxing
* Light - 13.75lb mace for 60 minutes, one minute per side, building off of core of Mark Wildman YouTube videos
* Heavy - 16.25lb mace for 20 minutes, one minute per side, adding 2 minutes when appropriate

Monday - A (L/H)
* Light BBS - 10r x 5s x 195lbs
* Heavy EMOM Dips w/ 45lb weight belt - 5r x 10s
* Heavy EMOM Body weight Pull ups - 3r x 10s

Tuesday - B (progressive)
* Clean & Press Descending Ladders complex - 5/5 down x 5s x 19kg - starting w/ standard clean & strict press, adding start & stop cleans to one-two sets per workout, when all five sets are done w/ the complex, I add a kilo to the bell
* Single Arm Heavy Club - 1) 30lb inside circles 5/5r x 10s (all sets of 10 have goal of 20 total sets, adding one-two sets per workout before increasing 2.5-1.25lbs and dropping to 6 sets), out side circles 5/5r x 10s, 2) 25lb shield cast 5/5r x 10s, Mills 5/5r x 10s, 3) 22.5lb Reverse Mills 5/5r x 20s (adding 1.25lb every week or two)

Wednesday - C (recovery)
* Ashtanga Yoga - at least standing sequence, or complete series

Thursday - A (H/L)
* Heavy BBS - currently 245lb x 5s x 5r (alternating b/w 5x5s, 3x3s, and 1x5s)
* Light EMOM Bodyweight Dips 10r x 10s
* Light EMOM Pull Ups w/ res band 10r x 10s

Friday - B (progressive)
* essentially same program listed on Tuesday

Saturday - C (recovery)
* Ashtanga Yoga - at least standing sequence, or complete series

Sunday - Rest Day

[cucciafr]

The basic weekly schedule looks like this:
M
SA Club
Judo coaching and randori (sparring)

Tu
KB Workout (one of the workouts listed in the video)
Sandbag G/S

W
SA Club

Th
BJJ practice
Judo throwing drills

F
KB workout
Sandbag bear crawl drag

Sa
BJJ practice
or
KB workout
or Rest

Su
BJJ open mat
or rest

Some days I might cover a Tuesday night bjj class, so I will probably fit a KB workout in that weekend.

[johnkenny]

First question.. @markwildman where do you find a truck that is that clean in the winter? On a serious note though, Franks routine is great

[jeremiaha]

Hello, Mark Wildman sir.
Could you tell me which kettlebell or club exercise are best to improve punching power? (For "western punching". Not for Wu Shu or karate)
Or even perhaps make a video about it?
Many Thanks

[ClaarTube]

Generally with BJJ you have drills, which I think would be your ASP. Then you roll which would be your SSP, right?

[jpadilla]

So far all the reviews you've done, you've said you liked. Can you go over one you don't like, explaining the reasons why and how to improve it?

[randyallen]

Frank. - Could you elaborate a bit on the specific single arm club work you're doing? Is it a heavy (metal) club or a meel or? Thanks

[LordGrimlok]

Will you be looking to develop a double clubs program or a more advanced 2H Single club with Strong & Fit? I've personally run through the 2H intro program 3 times, and while great in building strength with the my Adex club I'm hoping to level up 😁🤟

[DT-flxz]

Saved up enough for the swing program only to find it double in price. I was too slow to the show…will the price go back as a promo when C&P rolls out? If not, then I’ll need to do some more program reworking on the finances haha.

[shinparmar]

Really enjoying the turkey week workouts. Awesome stuff on this channel, can the weekly workouts be a regular? Weekly 2 or 3 workouts with mark is going to be just amazing 👍

[JeongtaeRoh]

Hey Mark, I started swimming last month. My shoulder mobility is not good, and my breath is too shallow. Can you recommend CB/KB exercises for me and other swimmers?

[lowflyingdonut]

Can't wait to get a program going for myself with all the ideas from this channel. But until I figure out why my back sucks and how I should fix it I'm SoL