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  • Hey fellow Kettlebellers.....

    Anybody doing the Viking Conditioning Workout. I am still on the Beginning phase of ETK, but I read VCW and decided to apply the 15 x 15 to my 12 minutes swings. Just tried it for the first time today, wow really kicked my butt. Feels like I sprinted up several hills. However it set a PR for the 12 minutes swings and got 199, missed my goal by 1, but my last PR was 165.....

    BTW, the are some great free HIIT Timers for Smart phones, got mine for the Android on the app store downloaded all of them and tested each to find which one I wanted to use. I opted for the High-Intensity Interval Training timer HITT, the app's icon is White With a runner in black on it. I picked it because the volume of the buzzer was louder than the music I like to play, easily heard.
    I Kettlebell therefore I am.

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  • #2
    I love kettlebells, and do 1 workout with KBs a week, but it just my own creation. I am going to look up this Viking one and see if I can fish out something cool from it for my routine.

    Anyone has problems with foot cramps on Turkish Get ups, btw???
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

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    • #3
      Leida, foot cramps for Get ups, probably curling your toes. Try relaxing the foot. Push with the thighs when getting up from your knees not the feet. The Viking workout is all about snatches, timed snatches. The 15 x 15 is 15 secs snatching, 15 secs resting, going for 40 minutes, yep, 40 minutes.

      I applied the same principal to my my 12 minute swings, 15 secs swinging, 15 secs resting and was able to beat my PR by a lot....
      I Kettlebell therefore I am.

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      • #4
        40 minutes of snatching holy crap.

        Do you count that as your LHT for the week? What size KB do you use?

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        • #5
          Originally posted by Jamison View Post
          40 minutes of snatching holy crap.

          Do you count that as your LHT for the week? What size KB do you use?
          I have not even begun to try that. You are supposed to use a smaller Kettlebell for the Viking snatches... He suggest a 35, but I plan on starting with a 25....
          I Kettlebell therefore I am.

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          • #6
            Just work up to 40-50 sets x 6-8 snatches per set and the 15/15. That's 20-25 mins per workout and that is plenty to get you gassed. It will be hard for you to keep form for much longer plus it's hard on your hands. I've done a 100 x 8 once with a 35lb, but rarely max out beyond 50 sets, and I've used this protocol for conditioning now for about 3 years. I'm now working on the 53 lber and and up to 30 x 6 on the 15/15.

            I also occasionally do 5 min timed snatches, just going all out for 5 mins switching hands as often as you need. I've done 145 with the 35 and 80 snatches with the 53.


            On TGUs if I haven't done them in a while I would sometimes get cramping in my toes, but would go away if I get them in once or twice a week.

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            • #7
              Kettlebell's are great, if you have not tried them I strongly recommend getting trained in how to use them, they are relatively inexpensive and can be used anywhere. I used to think this video was impressive, untill I tried it, now I am just blown away in amazement:

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              • #8
                Leida, foot cramps for Get ups, probably curling your toes. Try relaxing the foot. Push with the thighs when getting up from your knees not the feet. The Viking workout is all about snatches, timed snatches. The 15 x 15 is 15 secs snatching, 15 secs resting, going for 40 minutes, yep, 40 minutes.
                Holy, that would be a killer workout. I do a fair bit of ballistics in my routine, but 40 min of snatches I probably will not be able to sustain with a weight that is satisfactory to my pride, lol!

                Thank you on the tip on the get ups. I will check my toes/foot.
                My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                When I let go of what I am, I become what I might be.

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                • #9
                  Man Fengli, that gal is a monster. Thanks for the video. She makes me look like a whimp.
                  I Kettlebell therefore I am.

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                  • #10
                    What are some good online places to get started with Kettlebells? Youtube videos? I've had one for a while but never used it. I'm thinking about starting to take it with me when I travel out of town to get a workout in on the road. I have a weak lower back so I've been reluctant to use it out of fear of injury.

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                    • #11
                      Catharsis, I would recommend any of the videos' by Steve Cotter. He is a little dry, but his teaching techniques make it easy to understand. Here is one of his. Steve Cotter Kettlebell Clean Instructional Video - YouTube

                      As far as your back, getting the swing down right, will really help your back..... Make it much stronger.
                      I Kettlebell therefore I am.

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                      • #12
                        Originally posted by primalclubber View Post
                        Just work up to 40-50 sets x 6-8 snatches per set and the 15/15. That's 20-25 mins per workout and that is plenty to get you gassed. It will be hard for you to keep form for much longer plus it's hard on your hands. I've done a 100 x 8 once with a 35lb, but rarely max out beyond 50 sets, and I've used this protocol for conditioning now for about 3 years. I'm now working on the 53 lber and and up to 30 x 6 on the 15/15.

                        I also occasionally do 5 min timed snatches, just going all out for 5 mins switching hands as often as you need. I've done 145 with the 35 and 80 snatches with the 53.


                        On TGUs if I haven't done them in a while I would sometimes get cramping in my toes, but would go away if I get them in once or twice a week.
                        Thats hard out.

                        Do you ever get joint pain from such high volume, or does good form prevent that? Also how often per week do you do this?
                        www.back-to-primal.blogspot.com or on Facebook here

                        My training journal if anyone is interested

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                        • #13
                          Originally posted by Blah View Post
                          Thats hard out.

                          Do you ever get joint pain from such high volume, or does good form prevent that? Also how often per week do you do this?
                          No joint pain. This is a fairly low impact movement but does require good form. I consider these sprint work (HR upwards of 175+bpm @ 52 yrs) and at my peak I did this twice a week. I only do this maybe once a week (mostly with the 24kg) but I've been working with a local RKC on other movements and protocols, one, to improve my form, but mainly to have him kick my ass a couple of times a month. A lot of doubles work (swings, front squats, cleans/presses), ladders, iso's etc. I also have clubbells, tractor tire flipping, among other things I do, so kettlebells are just one in my toolbox.
                          Last edited by primalclubber; 04-22-2012, 11:45 AM.

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                          • #14
                            I did a lot of kettlebell type workouts last summer but unfortunately they veered in to borderline chronic cardio.

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                            • #15
                              Originally posted by fiercehunter View Post
                              I did a lot of kettlebell type workouts last summer but unfortunately they veered in to borderline chronic cardio.
                              So what's your point? Apparently it was you who took some undefined "kettlebell type workouts" into borderline chronic cardio. Kettlebells are a tool, a means to where-ever you decide to take it. The kettlebell doesn't tell you what to do. If you chose to follow a protocol that's not sustainable it's not the kettlebell's fault. What if I take a kettlebell and constantly drop it on my foot, and then complain that kettlebells hurt my feet and conclude that they are dangerous. That's what your comment bordered on.

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