Viking Warrior Conditioning: How to Train Like a Viking with Kenneth Jays Method
If you are looking for a way to improve your cardiovascular fitness, strength, endurance and power, you might want to check out Viking Warrior Conditioning by Kenneth Jay. This book is based on original research on subjects ranging from untrained folks to members of the Danish Olympic team, and it provides a foolproof blueprint for achieving Olympian conditioning in record time while simultaneously improving your body composition dramatically.
In this article, we will give you an overview of what Viking Warrior Conditioning is, how it works, what benefits you can expect from it, and how you can get started with it today.
How to Train Like a Viking Warrior with Kenneth Jay’s Conditioning Program
What is Viking Warrior Conditioning?
Viking Warrior Conditioning is a method of training that uses kettlebells, specifically the kettlebell snatch, to develop a high level of VO2max. VO2max is a measure of how much oxygen your body can use during intense exercise, and it is considered one of the best indicators of aerobic fitness and endurance. The higher your VO2max, the longer you can sustain high-intensity activity without getting tired or slowing down.
Kenneth Jay, the author of Viking Warrior Conditioning and a Master RKC (Russian Kettlebell Challenge) instructor, has devised a series of protocols that use the kettlebell snatch to elicit maximal oxygen uptake and heart rate response. These protocols are based on scientific principles of proper VO2max training, such as interval training, progressive overload, specificity and individualization.
The kettlebell snatch is an ideal exercise for VO2max training because it involves a large amount of muscle mass, explosive power, coordination and efficiency of movement. It also challenges the cardiovascular system, the respiratory system, the nervous system and the muscular system simultaneously. By performing kettlebell snatches with short rest periods and varying work-to-rest ratios, you can achieve a state of oxygen debt that forces your body to adapt and improve its oxygen utilization capacity.
How does Viking Warrior Conditioning work?
Viking Warrior Conditioning consists of four main protocols: 15:15, 36:36, 60:60 and 120:120. These numbers represent the work-to-rest ratio in seconds. For example, in the 15:15 protocol, you perform kettlebell snatches for 15 seconds and then rest for 15 seconds. You repeat this cycle for a predetermined number of sets or until you reach a certain percentage of your maximum heart rate.
The protocols are designed to be progressive, meaning that you start with the easiest one (15:15) and gradually move on to the harder ones (36:36, 60:60 and 120:120) as you improve your fitness level. Each protocol has its own criteria for progression, such as increasing the number of sets, increasing the weight of the kettlebell or decreasing the rest periods. You can also customize the protocols according to your individual needs and goals by adjusting the variables such as frequency, intensity and duration.
The key to Viking Warrior Conditioning is to perform each protocol with maximal effort and minimal rest. This means that you should use a kettlebell weight that allows you to perform fast and smooth snatches without compromising your technique or safety. You should also monitor your heart rate during each session and aim to reach at least 85% of your maximum heart rate by the end of each set. This will ensure that you are working at an optimal intensity level for VO2max improvement.
What are the benefits of Viking Warrior Conditioning?
Viking Warrior Conditioning can offer you many benefits for your health and performance. Some of these benefits include:
Improved VO2max: As mentioned earlier, VO2max is one of the best measures of aerobic fitness and endurance. By following Viking Warrior Conditioning protocols regularly, you can increase your VO2max significantly in a relatively short period of time. This will allow you to perform better in any activity that requires sustained high-intensity effort, such as running, cycling, swimming or martial arts.
Improved body composition: Viking Warrior Conditioning can also help you burn 04f6b60f66