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 in terms of stimulatory effects.
A good progression on how to use these protocols is to start using the 36/36 protocol for 4-6 weeks testing VO2 snatch cadence once every other week and after that switch to the 15:15 protocol for 4-8 weeks.
Doing the 15:15 protocol you should move up a kettlebell size once you are able to do 50 sets at 1.3 x your VO2max cadence.
-Speed is KING/KJ
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4 comments:
Thanks for posting this, I needed a little light shed.
Rif,
Should I stay at 7 reps per set, or should I focus on bumping up the weight? Intuition says I should bump up the reps per set. What sayeth the Rifstonian?
Pete
Pete,
KJ say you must be able to do 7-8 reps per 15 sec to get the correct max HR.
when you can do 8 reps per cycle for 50 sets then I would bump it up but I am just learning this too.
Great, thanks Rif. It is a very cool protocol. I had three of my recruits do it, and they did 50 sets! (although the kb sizes were wrong-the 16s were being used by the fire coach. 1 recruit used the 20 kg. 1 used the 12, and 1 used the 8 kg.)Next stop for me will be 50.
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