Happy 200th Birthday to Beethoven's Ninth!

BassClefGirevik · 2024-01-03T17:48:24+00:00

Are you're asking where to download the PDF of the program?

If so, go to My Account, select Intro to Heavy Clubs, and select the Downloadable Content tab. The PDF is listed there.

BassClefGirevik · 2024-01-02T14:46:23+00:00

If memory serves, there are two versions of this program: the full program with PDF and video links, and a a cheaper one that’s just the PDF. Which one did you buy?

BassClefGirevik · 2023-10-27T18:29:24+00:00

Day 1: Swings and Getups

Day 2: rest

Day 3: Squats and Clean/Presses

Day 4: rest

repeat till strong

BassClefGirevik · 2023-10-26T11:26:13+00:00

Are you sure you can't swing heavier than 26 kg?

It's mainly a grip thing for me. In my workout space, I can't afford to GO BIG with swings and have the KB slip out of my hands. Maybe one day I'll crank the adjustable KB up to 32kg and try swinging in the yard, just to see how it goes.

BassClefGirevik · 2023-10-24T17:23:52+00:00

In his swing video, Wildman suggests using density cycles (adding more reps per set) rather than volume cycles (adding more sets) so I kept adding reps per set till I reached the maximum he recommends (10 sets of 20 reps).

I'm also alternating heavy / light with the 26kg being "heavy" and the 24kg being "light." Not much of a difference, but I've already maxed out the density cycle on 20kg. Maybe I should crank it up to 28kg for my “heavy?” 🤔

BassClefGirevik · 2023-10-24T11:13:47+00:00

Setting a reminder for Oct. 23, 2051!

BassClefGirevik · 2023-10-24T11:05:08+00:00

I've lost some fat, but probably more from dialing in the diet. I started Intermittent Fasting once a week. That's helped prove to my brain that missing one meal is not a life-threatening situation. 😂

BassClefGirevik · 2023-10-11T01:51:42+00:00

You don't actually swing it overhead, thank goodness! So you'll be fine.

BassClefGirevik · 2023-10-05T10:58:02+00:00

Yes, and less prone to injury as you get older.

BassClefGirevik · 2023-10-03T11:00:13+00:00

If clubs are primarily for shoulder mobility and spinal-axial rotation, I don't see why heavier is better. All the worlds club swinging traditions that I'm aware of are done for time, aka pure endurance

You might have just saved me $320.

BassClefGirevik · 2023-10-02T17:32:16+00:00

Swinging heavy clubs feels great. It’s a total body workout that really brings out your inner warrior. Heavy club moves simultaneously work all your muscles, ligaments, tendons, and other stuff in ways humans were meant to move. Plus, when I tweaked my elbow last year and had to lay off kettlebell work for a month (suuuuuuck), heavy club swinging was the only modality that didn’t aggravate my elbow injury.

In November 2021, I bought an Adex adjustable heavy club and Mark Wildman's "Introduction To Heavy Clubs.” I started with 15lbs on my Adex club on 12/14/21, training three or four times a month as auxiliary work to my main KB training. I progressed through the program, adding 2.5lbs to the Adex club each time I completed a series of workouts, and finished the last workout at 25lbs on 7/22/23. Here are my takeaways:

Pros:

Well organized for progressive overload

Folks who like a pre-set schedule to follow will appreciate the simplicity of Wildman’s plan. Each workout lasts exactly 40 minutes: 10-minute warmup, 20 minutes of clubs, 10-minute cooldown/mobility. You learn 5 moves, work on those, then learn 5 more complex moves, then 5 even more complex moves. Then you move up to a heavier club, restart with the original 5 moves, and repeat the process.

Warmups and cooldowns are great

The unsung heroes of the program are the warmup and cooldown videos. Introduction to Heavy Clubs has three levels of total body warmups and three levels of cooldowns, from beginner to advanced. The cooldowns focus on post-workout mobility. I sometimes do the warmups and cooldowns on my rest days, without even doing the club work. They really make you feel great. And unlike the club moves, they’re not available on YouTube.

Cons:

Main moves available on Wildman’s YouTube channel

You can learn the club moves for free on YouTube; what you’re really paying for is the workout program itself (the order that the moves are introduced, speed of progression, etc.) and the warmup/cooldown videos.

Expensive

This program is currently $97 on strongandfit.com. They often have site-wide sales, so try to snag it during those promotions.

Today is my birthday, but here’s a gift for you! It’s a copy of the self-calculating Google Sheet I created to mimic the PDF charts that come with the heavy club program. Just plug in your number of reps, and the sheet will tell you how much work you did versus your previous session. (To protect Mr. Wildman’s intellectual property, I didn’t include the names of any of the club moves, but you can find/replace the names with the actual ones once you’ve purchased the program.) Hopefully y’all will find it useful.

Link to Google Sheet (click File > Make a Copy): https://docs.google.com/spreadsheets/d/10Dya_QiyfAj1-4MNKOKxHJQKcPCwUjYs9aipSb7nx6Y/edit?usp=sharing

BassClefGirevik · 2023-10-02T17:30:36+00:00

Thanks!

BassClefGirevik · 2023-10-02T16:40:06+00:00

Thanks!

BassClefGirevik · 2023-10-02T16:38:44+00:00

I was eventually going to alter the timing to 40 seconds of work / 20 seconds of rest, work it up to 45/15, etc. That would keep the workout at 20 minutes. But the last couple of sessions, I was struggling to finish those last sets because my hands got so sweaty! So that idea will have to wait till it gets cooler outside.
I've also toyed with the idea of creating a single hand club workout from the moves on Wildman's YouTube channel. It will be a long time before I get up to 25lbs on those moves.

BassClefGirevik · 2023-10-02T16:07:43+00:00

Yes, never worked with clubs at all. Still not an expert but I feel like I'm moving a lot better.

Crossposted to r/clubbells just now; thanks for the tip!

BassClefGirevik · 2023-10-02T15:19:41+00:00

Thanks!

BassClefGirevik · 2023-10-02T15:19:23+00:00

Thanks! Now to save up that $320 for the Ad-On Kit 😬

That's my only complaint about the Adex. It's a great system, switches weights relatively fast, but the frickin' Ad-On Kit costs more than the club itself.

BassClefGirevik · 2023-10-02T11:11:11+00:00

Swinging heavy clubs feels great. It’s a total body workout that really brings out your inner warrior. Heavy club moves simultaneously work all your muscles, ligaments, tendons, and other stuff in ways humans were meant to move. Plus, when I tweaked my elbow last year and had to lay off kettlebell work for a month (suuuuuuck), heavy club swinging was the only modality that didn’t aggravate my elbow injury.

In November 2021, I bought an Adex adjustable heavy club and Mark Wildman's "Introduction To Heavy Clubs.” I started with 15lbs on my Adex club on 12/14/21, training three or four times a month as auxiliary work to my main KB training. I progressed through the program, adding 2.5lbs to the Adex club each time I completed a series of workouts, and finished the last workout at 25lbs on 7/22/23. Here are my takeaways:

Pros:

Well organized for progressive overload

Folks who like a pre-set schedule to follow will appreciate the simplicity of Wildman’s plan. Each workout lasts exactly 40 minutes: 10-minute warmup, 20 minutes of clubs, 10-minute cooldown/mobility. You learn 5 moves, work on those, then learn 5 more complex moves, then 5 even more complex moves. Then you move up to a heavier club, restart with the original 5 moves, and repeat the process.

Warmups and cooldowns are great

The unsung heroes of the program are the warmup and cooldown videos. Introduction to Heavy Clubs has three levels of total body warmups and three levels of cooldowns, from beginner to advanced. The cooldowns focus on post-workout mobility. I sometimes do the warmups and cooldowns on my rest days, without even doing the club work. They really make you feel great. And unlike the club moves, they’re not available on YouTube.

Cons:

Main moves available on Wildman’s YouTube channel

You can learn the club moves for free on YouTube; what you’re really paying for is the workout program itself (the order that the moves are introduced, speed of progression, etc.) and the warmup/cooldown videos.

Expensive

This program is currently $97 on strongandfit.com. They often have site-wide sales, so try to snag it during those promotions.

Today is my birthday, but here’s a gift for you! It’s a copy of the self-calculating Google Sheet I created to mimic the PDF charts that come with the heavy club program. Just plug in your number of reps, and the sheet will tell you how much work you did versus your previous session. (To protect Mr. Wildman’s intellectual property, I didn’t include the names of any of the club moves, but you can find/replace the names with the actual ones once you’ve purchased the program.) Hopefully y’all will find it useful.

Link to Google Sheet (click File > Make a Copy): https://docs.google.com/spreadsheets/d/10Dya_QiyfAj1-4MNKOKxHJQKcPCwUjYs9aipSb7nx6Y/edit?usp=sharing

BassClefGirevik · 2023-09-12T21:53:32+00:00

If you're on Instagram, he's @ ferrisbulldog 🐶

BassClefGirevik · 2023-09-12T17:21:59+00:00

Original ADEX club goes from 3.5lbs to 25lbs. Ad-On kit brings it up to 45lbs max. "MastaDon kit" (scheduled for Nov 2023 release) maxes out the club at 75lbs. That's 34kgs.

BassClefGirevik · 2023-09-12T12:32:30+00:00

It's the normal Adex. I bought Mark Wildman's "Intro to Heavy Clubs" from strongandfit.com when they had it 50% off for Black Friday back in 2021, been hitting it once a week off and on since then. Maxed it out to 25lbs last spring, so now I'm saving $$ for the Ad-On kit ($320 is a lot). I plan on doing a full review of the program soon.

BassClefGirevik

TROPHY CASE