I would love to see a video about stepping patterns with some actual demo. As someone in a small space for work-outs and crap weather most of the year that sounds really beneficial.

I'm a huge proponent of walking. I've used it three times in my long life to recover from injuries that left me pretty debilitated. Walking was a game changer for getting me back to "normal." Start with short walks, even just through your house. Then increase time/distance. I love this video! Thanks!

Currently this Herbertism discussion is my favourite thing on the internet. +1, Mark.

Great video! Would love to see how you'd nerd math farmers carries (1 or 2 kettlebells + complexity)

I'm a long time Garmin sports watch/Garmin Connect training ecosystem user. A Garmin metric I pay good attention to is my 30-day Exercise Load, which is broken down into low aerobic, high aerobic and anaerobic. I try to stay within the optimal ranges in each of these Exercise Load metrics, which varies from person to person and is determined by the numerous health metrics Garmin watches track. I've been performing the Nerd Math style of training for several months and my current weekly training program is two days of KB Swings/C&P and two days of slamball workouts. I discovered that the KB swings, KB C&P and slamball workouts maintained my Exercise Load in the optimal high aerobic and anerobic ranges, which is good; however, I had a low aerobic shortage. Therefore, I added two 45 minute walks at a moderate pace per week and this solved the low aerobic shortage.

Thank you for these nerd talks, it helps me get my head the right place to get things done rather than the basic "exercise is good, you are bad for not exercising". Of all the various type of exercise, walking is the one i seem to fall back onto, i find the easiest to do, take less prodding to get motivated.

Your videos are great! Love the neck mobility and kettlebell workouts, thank you!

You may wish to add walking with a cane, a hiking staff, shepherds staff or 2 ski poles as in Nordic walking. Staffs or poles are also very beneficial depending on the terrain, amount of snow or mud sand or dirt. And how many animals or sheep / goats cattle you are herding as well! I do nordic walking. Ski poles with rubber "feet" basically. Ski jouring or nordic walking incorporates pushing with shoulder arms hands, lats, obliques. The poles absorb some of the impact of the ground and offer a nice push off to propel you forward.

Amazing idea, I really look forward to this lecture series!

Walking is the beginning of cardio rehab after heart surgery (quad bypass 4 years ago at 60,) For me 10k steps per day is around 4.5 miles at 2200 steps per mile roughly 90 minutes per day during the day.

I really appreciate these Nerd Math videos, keep up the great work

For tool carry I usually skip my sword and spear and pick my laptop. If you need extra weight you can add your mouse, keyboard, docking station, monitor. Currently I'm walking around with an entire small cubicle on my back and honestly it feels fck weird.

Thanks Mark. Been waiting for your ideas for walking. Looking to hear more about your thoughts on walking foot strikes/gait, warm ups/stretches for walking, exercises for improving walking movement patterns. Also any updates on the Overweight/Deconditioned program? Eagerly waiting for your release of that one. Hope you get some time to work on it soon as I believe it can really help a lot of people and change lives! Very interested in hearing the rest of this "Herbertism" series you plan on putting out. Thank you once again for all you do and information you share.

Love the nerd videos. I’ve recently added walking with a weight vest twice per week to improve my cardio.

Done first hill walk in 30 years last weekend. 6 miles up to greygill head in Scottish Borders from where I was camping. Mostly up hill until last mile which was off track up hillside no track. I know without doubt that I would not have made the final part without having done kettlebell fundamentals such as swings and squats.

Cool. Recent psych research has revealed the mental health benefits of walking or running forward. The therapy based on this concept has proven more effective than talk therapy. I don’t have a source for this at my fingertips, but I found it fascinating. Walking is well below my zone 2 heart rate, but I find it does wonders for my sense of well being: that is, real walking, not the treadmill.

Thanks for your insights!

A Trainer's Trainer - Respect to you, Mark Wildman

Just want to say that I really enjoy and appreciate the nerd/philosophy videos. This isn't the kind of information you find on KZfaq very often at all, but I think it's potentially life changing information for most people.

Mark u must complete this series. These types of videos and your nerd math videos are the best. To add to your growing list of possible vids can u consider doing one on how to work up to be able to do a pistol.

Great video as always. Would love to see more.

Great info.

I like walking aggressively carrying one 10lb dumbbell, like I'm late for a meeting with a heavy briefcase. I can swing the weight and use its momentum to propel my natural weight shift, so that walking becomes a full body exercise, kind of a low impact sprint. Switch hands every few minutes so the grip doesn't gas out and to keep things even.

Bring on the lecture series!

Great stuff i was hoping for videos on all the different categories, a quick overview on the crossfit categories would be good too

I like the lecture series idea man

Great stuff 👍

Awesome video. I studied Aikido for years and we used a particular kata to train in directional foot patterns daily. All eight directions, sliding on the balls of the feet, also incorporating pivots, then coordinating this with various arm movements such as different parries and strikes. It was one of the most fundamental and valuable parts of training. That, and the ability to do falls and rolls in any direction (front, rear, side). Would love to hear more about the benefits and programming of walking backwards, and also adding load by climbing (hills, stairs, mountains, etc.), and pushing, pulling, and dragging. Thx Mark as usual.

A lot of people seek for coaching for complex activities (sports) that they do not perform as frequently as daily simple activities such as walking or cycling to work. What I see is there are tons of people with structural problems that are making their problems slightly worse by walking, cycling or running badly every day. The thing is this is pretty hard to spot on oneself. With coaching, this would be the other way around. They would know they could place their feet better, spend less time on a leg, etc. to improve their physical structure and athletic ability daily. Just because someone is doing something every day does not guarantee by itself that they will get better at that thing.

Marching is good to for a walking pattern. Marching back and forth with a 2 light clubs and a weighted vest, focusing on a big stride and extension of the arms and shoulders

Would absolutely LOVE a nerd math video comparing/contrasting the emom strategy with traditional rep/set schemes. Can’t seem to find much info on the KZfaqs…

I would definitely would like to know more about walking as it can be a full body low impact, core and posture friendly aerobic exercise to shed fat.

Have a great Easter Mark.

If one would also implement the recommendations from the Ministry of Silly Walks and add load.. then it becomes an all-around training. :)

Don’t forget sleds 👌

in what ways can you carry a mace or a club? i can think of a couple but please show what you have in mind thanks as always

Try BaQua circle walking,

Mark how would you program walking into the following plan Heavy/light KB four days per week (swing, squat, c&p, tgu) Heavy/light club two days per week (inside circle, outside circle, shield cast) Basically your original Tetris of training vid with two days of club throw in (heavy club on light c&p day and light club on heavy swing day)

I'd be curious to hear your thoughts about HeavyHands. I just about this from Dan John. Basically, a walk with relatively light handheld weights and exaggerated arm motion.

I wish you would demonstrate stepping patterns. Not into martial Arts or boxing. Don't quite get what kind of stepping patterns there are. Skipping comes to mind but I don't think that is what you are talking about. Currently I walk briskly about 2.5 miles almost daily. I tend to add distance to my walks and not time. First mile takes about 18 mins. Second about 15 mins. I am getting faster and having a harder time getting my heart rate up. I tried adding load with 3 lbs hand weights. Not crazy about it. I also tried to incorporate walk run splits: 3 min briskly walking and 30 second sprint. Not happy doing that either. Don't think this aging body likes the stress of running. I do tackle hills with glee. Staten Island parks have wonderful heart-pounding hills. Soon, though, they will become too easy to do. Adding the complexity of stepping patterns maybe the boost I need. So please, demonstrate stepping patterns. Thanks.

What about dancing as walking in a small place?

Any backpack recommendations for the dual purposes of daily laptop city/work use that's also tough enough to load up with some weight and spend a weekend on some nice trails?

For myself, I LOVE the idea of weighted walking, specifically rucking. I have a 16kg kb in a bag and will walk for an hour or more. But you mention zone 2 training, and my heart rate barely gets to 105-110bpm. Add more weight?

I might go for a walk in the local park carrying an big axe lol

Any thoughts on rucking without damaging shoulder nerves?

If I don't walk 30+ minutes on a regular basis, everything else isn't sufficient, and I fall apart.

What about walking backwards.

Are you familiar with PRI (Postural Restoration Institute)? They are all about posture, breathing, and walking (gait cycle), which in their view are three parts of the same system.

Typo in title by the way.