As I've stated before, one of the things that makes the RKC system and school of strength unique is the vast number of strength and conditioning protocols available to it's followers. Not only have these protocols proven to be effective for thousands of people from every walk of life but they have proven effective for Olympians, World Champions, Professional Athletes and Special Forces Operators... people that are already within the top .001% of the world's population as far as strength and fitness go.
One of the most exciting developments to come out of the RKC recently is the Viking Warrior Conditioning program and it's various protocols. VWC was developed by Master RKC Kenneth Jay. Once you go through the first of five VWC protocols you will understand clearly why Mr. Jay earned his nick-name "the Dane of Pain". The title "Viking Warrior Conditioning" was inspired by scientific studies illustrating how the conditioning of ancient Vikings was so superior to modern man that we would be hard pressed to fill even a single Viking ship with enough world class athletes capable of matching the work capacity of these ancient warriors. Kenneth Jay's VWC protocol is so named because it promises to help modern man regain the strength and conditioning of these remarkable men of old.
The first VWC Protocol is simple but vicious. The first step is completing a test that determines your appropriate weight kettlebell and cadence. The second step is to perform 15 seconds of snatches, followed by 15 seconds of rest with the predetermined kettlebell at the predetermined cadence. The workouts are repeated at least once a week until you can complete 40-minutes of snatches in this manner.
To date I have completed the VWC 15:15 protocol with the 35lb kettlebell and have recently moved up to the 24kg/53lb kettlebell. I've been wearing my Polar FT-80 heart rate monitor during my VWC workouts with the 24kg kettlebell. Just this morning I was analyzing the data and I was amazed at how quickly the VWC program delivers measurable results.
15:15 protocol with the 24kg Kettlebell
Notice how much my body adapted within 1 short week. I achieved a lower average heart rate by 8bpm performing the identical workout; same reps, same weight, same amount of rest, same bodyweight, etc... Unfortunately I had to take almost 2 weeks off while I suffered from a severe cold. I've been easing back into my VWC workouts and just this morning I completed 20 minutes with the 24kg.
When I achieve 40 minutes with the 24kg ("Like a Viking!") I will re-do the original 15 minute workout and post the resulting data to illustrate the adaptions made since VWC session #1.
One of the most exciting developments to come out of the RKC recently is the Viking Warrior Conditioning program and it's various protocols. VWC was developed by Master RKC Kenneth Jay. Once you go through the first of five VWC protocols you will understand clearly why Mr. Jay earned his nick-name "the Dane of Pain". The title "Viking Warrior Conditioning" was inspired by scientific studies illustrating how the conditioning of ancient Vikings was so superior to modern man that we would be hard pressed to fill even a single Viking ship with enough world class athletes capable of matching the work capacity of these ancient warriors. Kenneth Jay's VWC protocol is so named because it promises to help modern man regain the strength and conditioning of these remarkable men of old.
The first VWC Protocol is simple but vicious. The first step is completing a test that determines your appropriate weight kettlebell and cadence. The second step is to perform 15 seconds of snatches, followed by 15 seconds of rest with the predetermined kettlebell at the predetermined cadence. The workouts are repeated at least once a week until you can complete 40-minutes of snatches in this manner.
To date I have completed the VWC 15:15 protocol with the 35lb kettlebell and have recently moved up to the 24kg/53lb kettlebell. I've been wearing my Polar FT-80 heart rate monitor during my VWC workouts with the 24kg kettlebell. Just this morning I was analyzing the data and I was amazed at how quickly the VWC program delivers measurable results.
15:15 protocol with the 24kg Kettlebell
Session 1
Date: 04/01/2009
Duration: 15 minutes
Avg HR: 164 bpm
Max HR: 176 bpm
Cals/Min/lb of body weight: 0.090
Session 3
Date: 04/08/2009
Duration: 15 minutes
Avg HR: 156 bpm (8 bpm lower than session #1)
Max HR: 174 bpm (2 bpm lower than session #1)
Cals/Min/lb of body weight: 0.067 (lower than session #1)
Notice how much my body adapted within 1 short week. I achieved a lower average heart rate by 8bpm performing the identical workout; same reps, same weight, same amount of rest, same bodyweight, etc... Unfortunately I had to take almost 2 weeks off while I suffered from a severe cold. I've been easing back into my VWC workouts and just this morning I completed 20 minutes with the 24kg.
Session 6
Date: 05/06/2009
Duration: 20 minutes
Avg HR: 153bpm (11 bpm lower than session #1)
Max HR: 174 bpm (2 bpm lower than session #1)
Cals/Min/lb of body weight: 0.085 (lower than session #1)vs
Session #?
Date: 05/15/2009
Duration: 20.5 minutes
Avg HR: 148bpm (16 bpm lower than session #1, 5 bpm lower than session 6!)
Max HR: 165 bpm (2 bpm lower than session #1, 9 bpm lower than session 6!)
When I achieve 40 minutes with the 24kg ("Like a Viking!") I will re-do the original 15 minute workout and post the resulting data to illustrate the adaptions made since VWC session #1.
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