Phase II Program
Kettlebell Deck Squats
The Squat Built for Survival
Permanently adapt your body to fall better and, more importantly, to get back up.
The deck squat is a full-body movement that trains your core to protect your head from slamming into the ground.
$129– lifetime access
Payment plans available.
Buy Now Add to Cart- Follow along rounds (6-20 mins each)
- Warm ups & cool downs (8-10 mins each)
- Hundreds of progressive training rounds
- Multiple timing protocols to train different energy systems
- Professional follow-along videos
- Detailed instructional content
- Tracking sheets and documentation
- Beginner learning cycles to safely progress
This Program Is For You If You:
- Want a short effective workout
- Worry about falling
- Want to move better
- Want to save money by using minimal equipment
Deck Squat program is:
- Able to be done with multiple tools (sandbag, med ball) or bodyweight
- Follow-along training sessions
- Progressive structure (weeks → months → years)
- Scalable based on your level
- Designed to integrate with other training
Be ready for anything.
The structure we train to be able to fall safely can translate to any moment you are on the edge of disaster. Falling is inevitable if you do cool things, or even just walking on the street.
Be prepared to catch yourself safely. Part of smart aging.
Deck Squat program will help you develop:
- Improve squat depth.
- Get up with ease, power and strength.
- Improve your other sports training.
- Stabilize your spine and pelvis.
- Help with balance and coordination.
Training 3–5x per week, 34–60 minute sessions.
You may also like-
Mathematically proven training formula.
Deck squat training builds resilience & coordination
Mobility & Awareness- Rolling to your back, standing, and squatting upright builds body awareness, balance, and coordination.
This means less falls, injuries, and pain.
Strength & Stability- Rolling down and up helps engage your core fully on the way down and up to stabilize your spine and pelvis.
This creates tremendous core strength, and therefore, lower back and spine resilience.
Fall, roll, power- training that meets you where you’re at
You can perform this move with bodyweight, a heavy club, or sandbag, but the kettlebell is the preferred tool when learning and adding weight.
Progressively build stability, strength and coordination so you are always ready for your next adventure.
Get the Program
Kettlebell Deck Squats Simplifies Training
1. Start at a weight that feels easy
2. Choose your timing protocol
3. Build experience & skill through every workout
4. Complete a cycle, go up in weight, repeat.
One program - years of training
The Wildman Athletica Premiere Kettlebell Training Program
Used to train elite athletes and the Hollywood A-List, this program is highly adaptable, making it available to the absolute beginner who may have no experience with this type of dynamic weight training. This program represents the next step in the evolution of your training.
- Multiple timing protocols to train different energy systems.
- Tracking guides.
- Years of Training.
- Professional Follow-Along Videos.
- Beginner “Learning Cycles” to progress to more complex moves and heavier weights safely.
More than a 6 week program.
This regimen is focused on making you "better at being human."
Follow Along with Mark
Just like you were in studio with Mark, follow along with training timers on mobile or cast to another device.
100+ Follow along workouts
Workout with Mark at home with a plan laid out for you.
Detailed instruction
Detailed instructional videos for all exercises.
Built for busy people
With warm up & cool down- these workouts take 30-50 minutes max.
Why Choose Wildman Athletica?
- Affordable- One program can be expanded into years of training.
- Simplified- 30-50 minute training sessions built for busy people.
- Portable- Equipment that fits in the back of your car. Train on your phone.
- Accessible- Multi-leveled training and phases make our programs accessible to anyone.
- Expert-level- Mark's background as an engineer and celebrity trainer plus his experience with overcoming serious injuries has been built into every program.
This program is part of
Phase II: BUILD
Build the Athlete. Expand the Foundation.PHASE II is where training becomes deliberate, mathematical, and lifelong. We build our fitness—systematically, measurably, and without end. This is the phase where you train like an athlete, regardless of location or equipment.
PHASE II is the bridge between restoration and expression.
It builds real strength, long-term capacity, and supports every other form of training. High-level athletes return to PHASE II throughout their careers.
PHASE II is for people who:
- Have restored standing structure
- Are no longer in constant pain
- Want long-term strength progression
- Are ready for disciplined training
YOU ARE NEVER DONE WITH PHASE II. PHASE II is not completed.
It is returned to again and again, even by elite athletes.
It remains the foundation beneath all advanced training.
TRAIN ANYWHERE
PHASE II provides athlete-level training without a million-dollar gym.
Home, garage, outdoors, or travel—training continues.
Build the foundation. Progress for years.
PHASE II focuses on mathematical progression of fundamental human movements.
It is the foundation PHASE, similar to Olympic lifting, where progress lasts for years.
Primary goals:
- Build foundational strength
- Create visible, long-term progress
- Develop athletic capacity
PHASE II focuses on core human movement patterns trained in a mathematical way:
- Squat
- Deadlift / Swing
- Clean and Press
- Snatch
- Get-up
- Throwing patterns
These movements form the foundation of athletic performance.
MATH-BASED TRAINING
Training is planned, measurable, and progressive.
You should be able to see objective improvement every day for years.
This replaces guesswork with structure.
WHY KETTLEBELLS AND HEAVY CLUBS
Wildman Athletica uses kettlebells instead of barbells to eliminate dependence on expensive gyms.
Kettlebells train all major lifts anywhere in the world.
Heavy clubs develop throwing patterns and rotational strength.
Throwing patterns never cease and are essential to human movement.
What people are saying about our programs
Kettlebell Deck Squats FAQs
This is a full-body training program designed to teach you how to fall safely, roll, and get back up with strength and control.
It builds resilience, coordination, and core strength through a fundamental human movement pattern.
Deck squats train your body to safely interact with the ground, improving your ability to fall, roll, and recover without injury.
They develop core strength, balance, and coordination, helping reduce falls, pain, and injury risk.
- Beginners to kettlebell training
- Advanced athletes looking to improve coordination and resilience
- People who want to move better and prevent injury
- Anyone who wants a short, effective, full-body workout
The program can be scaled with lighter or heavier weights depending on your level.
- Hundreds of progressive training cycles
- Multiple timing protocols to train different energy systems
- Professional follow-along videos
- Detailed instructional content
- Tracking sheets and documentation
- Beginner learning cycles to safely progress
The program is designed to give you a long-term, structured training path.
The ideal tool is a competition adjustable kettlebell so you can progress through many weight levels.
You can also use a standard kettlebell and increase weight over time. You can also do this with a sandbag or medicine ball or bodyweight!
Yes. The program is designed to be done anywhere with minimal equipment. You can train at home, in a gym, or outdoors.
The program uses progressive cycles that build strength, coordination, and stability over time.
You can repeat cycles, increase weight, or extend duration to continue progressing.
A minimum of 18 weeks is recommended.
You can repeat sessions multiple times per week and increase weight or duration as you improve.
- Improved squat depth and mobility
- Stronger core and spinal stability
- Better balance and coordination
- Increased ability to get up from the ground with ease
- Improved performance in sports and everyday movement
Yes. The program strengthens the core and improves coordination, which helps protect your spine and reduce injury risk during falls and daily movement.
Both. Beginners can start with bodyweight or light weight, while advanced athletes can increase load and complexity to continue progressing.
No. The program is designed to scale to your current level and improve your movement step-by-step.
Yes. The program improves coordination, balance, and core strength, which carries over into other athletic activities and training styles.
We do the Math so you don’t have to
Every Wildman program is mathematically engineered to take the guesswork out of the results. Follow the formula, go up in weight and train for life.
Master the fundamentals in kettlebell, clubs and bodyweight–– set yourself up for skills that will last you a lifetime.
More than a 6 week program.
This regimen is focused on making you "better at being human." Mark recognizes that it takes more than six weeks of "vanity" training to accomplish that goal. Mark's work at a global, cross-disciplinary scale, is distilled into easy-to-use instruction.
Start Training
Stay Informed
Swing. Lift. Slam. Stay on top of the latest moves at Wildman Athletica. Sign up to receive advanced notice about exclusive content and special offers.
Get on our email list
We won't send spam. Unsubscribe at any time.
