for me the most useful would be a clear warmup and cooldown plan for the basic nerd training: day1 Swing + TGU, day 2 Squat + C&P, day 3 rest, repeat.

Thank you Mark! A cool down nerd math would be much appreciated

I would like to see an example warm-up for a basic kettlebell training: TGU + SW on day 1, SQ + C/P on day 2, rest day, repeat, SN on day 6

Way to few 👍 on this post or any of your others. Not cuz they're not INCREDIBLY INFORMATIVE but, just because FAR MORE people need to be tuning into you! Would DEFINITELY buy your content or pay for a class in person. I was an instructor in a previous life and you are EXCEPTIONAL at delivering detailed information in a short amount of time. Thanks and KEEP IT COMIN'!

Really Great video Mark, very useful! Now - How about a sequel video on "cool down" techniques.

I'm definitely asking for generalizations or rules of thumb here. I afford myself 40 min first thing in the morning for training. At age 28, what's the minimum amount of time I should spend on Warm Up vs Target Training Capacity vs Cooldown? What's the ideal (favouring Warmup) time split between Warm Up: Target Training: Cooldown? How does this ratio change as we get older, if at all? Is 40 min even enough time for all of this?! Thanks for your time and attention.

This is great! I’m nerding out!! First let me start by saying Thank you for taking the time to put out this content. I’m not in the fitness industry, but enjoy learning about it. I’ve been looking for information on how to properly create a plan that includes warm-up, strength training, core, cardio and cool down. Since covid, I’ve build a home gym that includes pull up bar, Olympic bars with plates, bench, squat rack, adjustable dumbbells, TRX, and kettle bells. I usually warm up with jogging around the block or jumping rope for about 10 min. Then I go into body weight exercises that mirror the workout of the day. My strength portion of the workout follows a push, pull, leg routine (x 6 days). Then, I finish with a 10 min enom of (cardio), depending on the day, kettlebell swing, snatch or Turkish get up. I Increase reps every week as you showed a few videos ago. The goal is to eventually move up in weight. I’ve signed up for a tri, so this week I started to add a swim, run or bike after the workout or later on in the day. That’s my routine, sorry for the winded story, but I’m really trying to learn. What resources do you recommend to learn to plan a good workout routine? Thx!

This might be the most important video on exercise I've ever seen.

I've been doing joint mobility exercises I found on Eric Leija's website that he puts people through before his kettlebell and kettlebell complexes. It touches on all the major muscle groups and a lot of the minor ones that are used during kettlebell training and I've find it gets me ready for my kb workouts. I've added Mark's hip mobility exercises in there for days when I do my rack squats and that has helped a lot, too. I get much lower in my squats now. But in the spirit of always improving, I'd also love to see a basic warmup routine for things like swings, c&p, squats, and TGU.

I usually do a 10 minute warm up of halos, light goblet squats and butt bridges... Today i wanted to get a session in before supper after working all day in 40°c dessert winds, 20 star jumps and straight to new personal best C&P.

Thanks for such great content! I really like the idea of using lighter kettlebells/clubs to warm up using the same movements for my workout. I’ll make sure to start applying these principles.

Just a wealth of knowledge explained simply. Appreciate it

Thank you so much. Your videos are so helpful. You are a great instructor.

Great subject, often leglected. I see so many folk at the gym not warming up at all.. Its worse than pandemic. Hope for stretch/ cool down video to follow at some point. Thank you, Mark!✌

Thank you for the video, Mark!

Superb location, once again Mark!

Thank you so much for this video. I am a new trainer and this was so informative.

Always enjoy the videos, but this one got me thinking that I still don't know what the heck I'm doing with warmups before kettlebells. Pavel says in "Simple and Sinister" to keep the warmup quick" and just "get it over with." You seem to be saying to spend a significant amount of time. As a 47 year old teacher who's been stuck in a chair for 12 hrs per day for the past year, what should I be looking at in terms of time ratio for say a 1 hour workout to prevent injury? Does that change after a few months of working out? (Assuming from your other videos that about 20 min. is all you need for your beginner squat/tgu & swing/c&p program?} Is it basically 20:20:20? More cooldown or more warmup?

Love ALL the Nerd Math vids!

Mark, are you a stunt double when you get that call? Thanks for all your help and work building these vids. -Austin

I have huge imbalance issues and warmup helps me align my body if that makes sense. As a result training doesn't contribute to imbalance but helps improve balance. Also, when cooldown / stretching video??

Mark, I don't think I've ever heard you talk about foam rolling. Some people incorporate foam rolling into their warmups and/or cool down. I'd be curious to hear what you think about it. Thanks for the great information!

When you talk about priming I'm assuming this is an umbrella term for blood flow, neural activation etc. Related, do you have a rule of thumb for relative intensity or target heart rate? And does this change between ballistic and grind style movements?

You've talked a lot about having multiple knee surgeries. Do you have any guidance specific to old knee trauma on how to warm up and maintain and care for that bad knee?

As a beta tester of the app, I'd love to know what you think is an ideal warmup for 2H club exercises. They seem to work literally everything, so it's not like there are certain areas of the body to focus on. I suppose doing the same movements with a lighter club is an option, but I would guess most people don't have a club that weighs 50% of the one they're working with. I certainly don't.

I could use help with warming up my mid-lower back. Around-the-world's, halos, and hip bridges are my current "thing" to get blood flowing. Haven't been injured yet so, maybe that's enough? What I do know is that the shooting spasms around my mid-lower back, which occur when I lie on the floor during my cool down, kind of suck a lot. Are they part of an ineffective warm up, brutal beginner techniques or oh-my-gods-stretching-just-blows. I'll also echo other's comments re: a cool down video or 6. Thanks Mark.

Good, bad or both to elevate your heart rate during the warm up?

Thanks for getting into the topic of warmups! Here's my question. Could you provide some practical examples of a warmup routine for kettlebell squats, swings, C&P, snatches, club mills, circles, etc, particularly for someone who is not familiar with warmups?

So could I mix up from open movement to weighted to close to work from head shoulders abs hips and legs

Do I really need to alternate my movements that I do in my warmup or can I theoretically do the same warm-up exercise before I start training

JUDO WARM UPS an What kind of plan would you recommend for judo thx love your videos

How do you decide whether to do open chain or closed chain?

I'm worried..not how good my warm-ups are but has the DVG died?

So. …. The hardest part of Zen is letting go… of the end.

How about stretching?

Coach Wildman... what should an overweight beginner replace the Turkish Get Up with? Thank you. 🙏

what do you think about Dan John Get ups

FYI... Mark hit some obstacles with the app. Don't know the details but sounds like a delay of game. Hopefully he'll post details soon.

Cooldwon nerd math?!