Tuesday, July 31, 2007

The original Kenneth Jay post on DragonDoor Re: maxVo2 training

KJ killing the Beast.

Training to increase Max Vo2 with a kettlebell.

I will share with you one of my best advanced protocols for improving VO2max and lactate buffering capacity using the kettlebell.

To improve the 10 min. SSST you need to tax the oxidative energy pathways as well as the glycolytic pathways. Basically that means that you should train to stimulate your VO2max and your lactate producing and buffering capacities.

The program below is derived from the latest research on improving 10-15 min. work bouts. Most research is done on running and bicycling for good reason but based on findings from these studies it is possible to specifically design optimal SSST programs using this data and the knowledge of VO2 kinetics during submaximal and maximal work.

I will not go into the deep theory behind this kind of training but rather just provide you with a protocol you can start doing immediately. Should you be interested in knowing in detail why and how it works I hope to see you at the RKC II where there is a possibility of discussing it further.

The first thing you have to do is to establish at what snatch cadence you come the closest to eliciting your VO2max. This is done by doing an incremental test that lasts no less than 6 minutes. Basically you just start out very slow and for each minute you increase the cadence. When you have get to the 6th minute you go all out snatching as many times as you can without stopping for at least one minute. The test might look like this but is subject to individual differences:

1st minute: 10 reps left arm
2nd minute: 12 reps right arm
3rd minute 15 reps left arm
4th minute: 17 reps right arm
5th minute: 18 reps left arm
6th minute: 26 reps right arm (all out effort)

The 6th minute reflects your VO2max cadence, hence that will be your interval training tempo. It is very important for the protocol that you continued snatching for the entire 6th minute. (make sure afterwards you balance out the numbers of snatches performed on each side so each side get a total equal amount of work).

In this example the VO2max cadence = 26reps

The interval work/rest time is determined to 36 sec. which is 60% of one min.

In those 36 sec. you need to keep your VO2max cadence = 26reps x 60% = approx. 16 reps.

So the setup is as follows:

VO2max/lactate tolerance and buffering:

Work/rest ratio: 1:1 (36 sec of work separated by 36 sec of rest.)

Number of intervals: at least 10 and the goal is to work up to 17+ sets before you test the SSST.

Number of reps per set: 16 (it is very important NOT to go faster or slower. DO NOT speed up to get more rest- it will ruin what you are trying to do.)

If your hands can take it do this at least twice per week. Only substitute with swings if it is really necessary. The program is based on the specific VO2 kinetics of the snatch not the swing.

The program is very taxing and one should always build up volume slowly.

Now go be an animal and try it!

/Kenneth Jay

29 comments:

Christine said...

*furiously scribbling notes*

Thanks for posting this

Kettlebell Lady said...

Thanks Rif...this one's a keeper!

Taikei Matsushita said...

I can hear Kenneth's voice reading this !!
Didn't get to know him much, but hopefully at RKC II.

Anonymous said...

woo hoo! thanks for posting this Rif!

Jim Ryan said...

Very good stuff but I'm a tad confused Rif. Is this latest post the current 'ultimate' recommendation or is the 15:15 for (up to) 50 sets the s#$%t?

Are they aiming at the EXACT same thing or something slightly different thus both useful for their different aims? (reaching for the aspirin...)

Mark Reifkind said...

Aki,

the 36/36 protocol and the 15/15 sec one are two ways to skin the same cat. Both increase Max Vo2. I personally like the shorter work and rest bouts but they could easily be cycled.
KJ says the longer one(36 sec) is better with lighter loads( onoly a 16 kg for men up to 200 lbs) where as the 15/15 allows for greater weight increases while still getting the vo2 increase.

John Scott Stevens, RKC said...

I've been doing my own interpretation & love it. Intense. I hope to attend the RKC II someday and experience it firsthand.

As a wise man once said... "This will make you... a better ... MAN"

Andrew said...

I am currently training the 15:15 protocol, and I am wondering how many sets I should work up to with the 16kg 'bell before moving up to the 24kg.

Unknown said...

In the market for life settlement chi flat ironcompanies such as LTAP to purchase insurance for less than the death of policy holders on human life.chi flat irons Price is higher than what the owner is a political will

were presented, and not politics.cheap chi After the purchase of policies, LTAP continues to pay dues until the death of the insured.

Rafael said...

Hi Rif.

Rif why work ratio is not 60% - 40% too?

Unknown said...

Both sides also collectively released a 3 festivities to commemorate the tenth anniversary of cooperation
Nike Air Max Shoes
Nike Air Max 2011
Nike Air Max
Nike Air Max 2009
Nike Air Max 95
Nike Air Max 91
Nike Air Max 87
Nike Air Max 180
Nike Air Max Griffey Max 1
Nike Air Max 90
Nike Air Max 1
Nike Air Max Wildwood Supreme
Nike Air Max Turbulence
Nike Air Max Skyline
Nike Air Max Goadome
Nike Air Max Fitsole
Nike Air Max Zenyth
Nike Air Max Boots
Nike Air Max Zoom Kobe
Nike Air Max Tn
Nike Air Max LTD
Nike Air Max Presto
Nike Air Max BW
Nike Air Max 24 7
Nike Air Max 2010
Nike Air Max 2011
Abercrombie and Fitch London
Abercrombie & Fitch Clothes
Vibram Shoes
Cheap Air Max
Nike Air Max Shoes
I saw peach falling from the window in your house. Walking really happy, to ensure that all of the uncomfortable into simple

silence. I'm the only person who heard one's heart beat.

Unknown said...

The christian louboutin store was designed for the ladies. Since the pumps was born, the ladies life become colorful. The christian louboutin evening pumps are the god's masterwork. Who invited thechristian louboutin pumps? Seldom people knew, but I think every lady would be grateful for him. Among the countless pumps, the christian louboutin peep toe is the most outstanding ones. The elegant pattern, the delicate style all mold the ladies perfect leg profile. Flowers in the spring of 2011 creeping, up from hair to clothes continue to footwear, have had a brilliant up. In such a glamor, spring and summer flowers now here. Romance is a woman's mood, exquisite flowers just right of expression in our gestures, the woman, how can we not love the romantic temperament so that they distributed the flowers do? 2011 flowers bloom will enjoy different poses! The Christian Louboutin 2011 Sandals also can adds the hright of the ladies, it bring surprise to the short lady. Especially the red sole of the louboutin heels, magic and sexy, many ladies are crazy. The red sole, the first feature of the Christian Louboutin stroe.

Unknown said...

The christian louboutin store was designed for the ladies. Since the pumps was born, the ladies life become colorful. The christian louboutin evening pumps are the god's masterwork. Who invited thechristian louboutin pumps? Seldom people knew, but I think every lady would be grateful for him. Among the countless pumps, the christian louboutin peep toe is the most outstanding ones. The elegant pattern, the delicate style all mold the ladies perfect leg profile. Flowers in the spring of 2011 creeping, up from hair to clothes continue to footwear, have had a brilliant up. In such a glamor, spring and summer flowers now here. Romance is a woman's mood, exquisite flowers just right of expression in our gestures, the woman, how can we not love the romantic temperament so that they distributed the flowers do? 2011 flowers bloom will enjoy different poses! The Christian Louboutin 2011 Sandals also can adds the hright of the ladies, it bring surprise to the short lady. Especially the red sole of the louboutin heels, magic and sexy, many ladies are crazy. The red sole, the first feature of the Christian Louboutin stroe.

jelish said...

Dear friends,Cheap Sale Louboutin online.All shoes elegant shoes is one of masterpiece from Christian Louboutin Platforms. When you buy yourself a pair of Christian Louboutin Thong Sandals
shoes you allow yourself to benefit from the vast experience and expertise that this brand has collected over the years.Christian Louboutin Platform Sandals
shoes is the personification of women,is their direct orgin of racial pride.Christian Louboutin Shoes
shoes is the personification of women,is their direct orgin of racial pride.andChristian Louboutin Mensis a very distinctive design, its design reflects its style. You put on it, that means you have its style.Welcome to our Louboutin 2011 .http://www.sale-louboutin-shoes.us

xiaofen said...

Christian Louboutin Outlet Online shoe store is up for many years.A man who wants to play its expertise, it must fit the social environment needs. If you need from the social environment, their expertise will lose value. Therefore, we have according to community needs, determine their own actions, better to show themselves. Christian Louboutin Outlet Online shoes wear can make you look more beautiful, more attractive feet.

Unknown said...

Nice post! thanks for sharing!
Comprare Viagra

Nevermore said...

Your Nike air Max 90 infrared was at first referred to as your Nike air flow most effective level III until sooner or after it turned out reissued jointly with rebranded through yr 2000. That it is most current producer emanates from 4 seasons this particular well-known shoes was introduced in 1990.Your nike air max 90 selling ended up getting truly developed using a producer new capable second, produced suede, jointly with produced buckskin. Dazzling coloration permutations,convenience jointly with clean up collections developed this Nike air Max 95 design a instant reach.Your buckskin jointly with capable 2nd pledges quantity of many years donning as well as cozy experiencing. Your air nike max 90 persists to be to turn out to be critically selected precise now with many different modern color ways. It is only a an amazing performance runners.Capable 2nd as well as a considerable air flow most effective level method within rearfoot would make all the nike air max shoes really cozy pertaining to jogging.

Latest nike shoes said...

Ah good exciting content! Will always come to our attention. To bring you good news-works perfect! Nike Football Cleats best shoes 2011!! And the most beautiful Nike Mercurial Vapor Superfly.Nike soccer cleats with the most fashionable New nike soccer shoes or Nike mercurial soccer cleats .

wow9gamer said...

I will not go into the deep theory behind this kind of training but rather just provide you with a protocol you can start doing immediately. Cheap League of Legends Boost
Buy League of Legends Elo Boost

Chinatour said...

Thanks. I always appreciate studying your content - they are always comical and awesome.I am a china tour lover,You can learn more: Beijing tour| Lhasa Tour | Beijing tour packages

Unknown said...

This is a great article. It gave me a lot of useful information. thank you very much.
Signature:
download free descargar Whatsapp gratis para android and download baixar whatsapp para android online and descargar whatsapp , baixar whatsapp gratis

Unknown said...

You topic is very great and useful for us…thank you.
Signature:
Jugar juegos de frozen en línea gratis, los nuevos de princesa de Disney juegos frozen - la princesa encantadora y linda. Divertirse frozen!

Unknown said...

Thank you for that information you article.
Signature:
download descargar facebook para android gratis para Android celular and download free facebook descargar and descargar facebook gratis , descarga facebook

Unknown said...

Crazy bulk is one which provides a well known function of increasing the muscles in your body. if you want to make body to click here ----> http://www.buycrazybulks.com/ crazy bulk http://www.buycrazybulks.com/

Unknown said...

Thanks for a wonderful share. Your article has proved your hard work and experience you have got in this field. Brilliant .i love it reading.
Obat Pendarahan Otak Kecil

Unknown said...

obat kekurangan kalium
Makanan pemicu herpes
apakah daun binahong bisa menurunkan darah tinggi
obat jantung bocor asd alami
cara mengobati penyakit perlemakan hati

Salvatore Hezekiah said...


Playing games online is an experience that takes time to develop. You are curious to know more about online games, browse this site.

Jessica world smith said...

A random piece of equipment bought on the market may be adequate, but it doesn't mean much if the person playing is not careful with his selection. To get more detailed info on Best Free MMORPG, visit on hyperlinked site.

admin said...
This comment has been removed by a blog administrator.

155 x 3 x 5, 160 x 3 x 5, 20 kg swings 5 x 8/8, floor pushups 40, 35

 Thought about going back to 5x5 for a hot second then my left shoulder  reminded me why I stopped doing them before. It doesn't seem to...