Viking Warrior Conditioning is a Kettlebell Training protocol developed by Kenneth Jay Master RKC used to develop VO2max by use of the kettlebell snatch exercise. Kenneth has written an amazing book packed with information about VO2 max kettlebells and his step by step training system to achieve ultimate fitness with the kettlebell. Kenneth Jay on the Snatch protocol rep and weight schemes from Dragon Door forum. The 36/36 protocol is more suited for lighter bells, whereas the 15:15 is forgiving when using heavier bells in terms of stimulating VO2.The 36/36 protocol is set at 97-100%VO2max and the 15:15 protocol is set between 100-130%VO2max which makes them differnet. Today I performed 15 minutes of Kenneth Jay's VO 2 15:15 Max Protocol with a 24kg Kettlebell. Minimum 7 snatches every 15 seconds followed by 15 seconds of rest for 16 minutes for 8 minutes of actual work.
Kettlebell swings are a brilliant exercise – they're one of the best exercises around for developing a strong, healthy and powerful posterior chain AND anyone who has done them will tell you they get the heart rate up very quickly. Think no impact running with a resistance workout for the muscles in your body that most need working if you want everyday functionality or improved sports performance. Does it get any better than that?
Unfortunately, most of the evidence for the benefits of swings in the Western World is anecdotal, which has meant the acceptance of exercises such as kettlebell swings in the mainstream fitness industry has been disappointingly slow. There are very few people out there who won't derive far more benefit from doing doing kettlebell swings than they will from half an hour of machine weights in a gym. Bsb charts canadian free.
Kenneth Jay Kettlebell
The Swing Study
Kenneth Jay Vo2max Kettlebell Program Template
The good news is, a recent study from Truman State University in the US has confirmed what kettlebell lovers in the West have known for many years – the kettlebell swing is excellent for cardiorespiratory fitness. And if you value your joint health and don't want to pound the pavement, this is a very good thing.
The study involved taking ten college aged men and measuring their VO2 and heart during a workout that involved doing swings at a self-determined pace for 12 minutes, trying to complete as many swings in that time period as possible.
Proof of the Superiority of Swings
The results showed that this kettlebell swing protocol maintained the subjects' heart rates at an average of 87% of maximum heart rate, and maintained VO2 at an average of 65% VO2 max. These heart rate and VO2 levels put the workout in the category of 'hard exercise' according to the American College of Sports Medicine standards. It was concluded that the kettlebell swing workout was metabolically challenging enough to increase VO2 max.
Viking Warrior Conditioning is a Kettlebell Training protocol developed by Kenneth Jay Master RKC used to develop VO2max by use of the kettlebell snatch exercise. Kenneth has written an amazing book packed with information about VO2 max kettlebells and his step by step training system to achieve ultimate fitness with the kettlebell. Kenneth Jay on the Snatch protocol rep and weight schemes from Dragon Door forum. The 36/36 protocol is more suited for lighter bells, whereas the 15:15 is forgiving when using heavier bells in terms of stimulating VO2.The 36/36 protocol is set at 97-100%VO2max and the 15:15 protocol is set between 100-130%VO2max which makes them differnet. Today I performed 15 minutes of Kenneth Jay's VO 2 15:15 Max Protocol with a 24kg Kettlebell. Minimum 7 snatches every 15 seconds followed by 15 seconds of rest for 16 minutes for 8 minutes of actual work.
Kettlebell swings are a brilliant exercise – they're one of the best exercises around for developing a strong, healthy and powerful posterior chain AND anyone who has done them will tell you they get the heart rate up very quickly. Think no impact running with a resistance workout for the muscles in your body that most need working if you want everyday functionality or improved sports performance. Does it get any better than that?
Unfortunately, most of the evidence for the benefits of swings in the Western World is anecdotal, which has meant the acceptance of exercises such as kettlebell swings in the mainstream fitness industry has been disappointingly slow. There are very few people out there who won't derive far more benefit from doing doing kettlebell swings than they will from half an hour of machine weights in a gym. Bsb charts canadian free.
Kenneth Jay Kettlebell
The Swing Study
Kenneth Jay Vo2max Kettlebell Program Template
The good news is, a recent study from Truman State University in the US has confirmed what kettlebell lovers in the West have known for many years – the kettlebell swing is excellent for cardiorespiratory fitness. And if you value your joint health and don't want to pound the pavement, this is a very good thing.
The study involved taking ten college aged men and measuring their VO2 and heart during a workout that involved doing swings at a self-determined pace for 12 minutes, trying to complete as many swings in that time period as possible.
Proof of the Superiority of Swings
The results showed that this kettlebell swing protocol maintained the subjects' heart rates at an average of 87% of maximum heart rate, and maintained VO2 at an average of 65% VO2 max. These heart rate and VO2 levels put the workout in the category of 'hard exercise' according to the American College of Sports Medicine standards. It was concluded that the kettlebell swing workout was metabolically challenging enough to increase VO2 max.
The study also compared the kettlebell swing protocol used to the effects of circuit weight training, and concluded that the kettlebell swing protocol presents more of a cardiorespiratory challenge than tradional circuit weight training. Eberline asp 1 manual. Adobe acrobat pro dc install.
Kenneth Jay Vo2max Kettlebell Program For Women
So, if you're after the more efficient, gentle and systemically beneficial way to improve cardiorespiratory fitness and increase VO2max grab a kettlebell and start swinging!