VO2 Max Training

As mentioned in my previous post, my goal is to train only with kettlebells for my figure competition. One of my pivotal training protocols is Kenneth Jay's Vo2Max using both the kettlebell snatch and viking push press ( when my hands need recovery).


The basics of the Vo2Max and why I have incorporated it into my training:


1: Forges a heart of elastic steel- If you want to increase your maximal oxygen uptake (the gold standard of all athletics), one must train at an intensity that elicits your maximal oxygen uptake. So fast "sprints" vs. long, low- intensity training.

2: The snatch will shred you up- This kettlebell exercise is ballistic and intense. It is a perfect example of "high intensity interval training" which burns way more calories compared to steady state cardio training (running, biking, etc). Once you have mastered how to "tame the arch" then you take your training to the next level forging ripped abs, shedding inches, lean and toned arms, canon ball shoulders, and a sexy back. Not to mention a sweet butt and awesome legs.

3: I'ts freakin cold outside- Yes, so I'm finally beginning to enjoy running but now its winter so I need cardio that will strengthen, not only my lungs and heart, but also my body, hence the VO2 protocol. If you are a runner or really any type of athlete and you want to improve your PR then get into VO2 Max training with kettlebells. You won't regret it! No other cross-training method carries over better to athletic performance. Results are proven by olympic athletes in action! I cannot wait to see how this has helped my running when I train for my first sprint triathlon!


How it works:


5 Minute Cadence Test:


1st min: snatch every 7 sec on stronger side

2nd min: snatch every 6 sec on other side

3rd min: snatch every 5 sec on first side

4th min: snatch every 4 sec on other side

5th min: go all out on stronger side and count your total reps. Total reps divided by 4 and round up. My number is 7

15:15 work:rest ratio- 15 secs of snatching to hit your number: 15 secs of rest: repeat on other side.

Goal: 80 sets of 7! I am currently on set 62 with a 12kg. I completed 80 sets with the 18lb already. I do this 2x per week.

Next step: Either start over going heavier (unlikely for me), retest cadence and work towards 80 sets of 8 reps, or move on the the next protocol- 36:36 (more on that once I am there).

Check out Kenneth Jay's book by clicking the link below. Buy "Viking Warrior Conditioning" if you want to improve your athleticism or general fitness.

Snatching The Pounds Away!

Okay, so I have survived the first week of preparing for my snatch test and am almost through my second week. So this is what I did last week as far as exercising and adding in a snatch protocol to work up to the 58 reps with the 35lb kettlebell next month in San Jose.

Make sure you also check out my diet under the workouts listed.

WK 1 Workouts:

Monday 1/4/10- KB strength workout

Long-term goal work up to 3x12 on both exercises

A-1: Double Suitcase Kickstand lunge 3x8 l,r (18lb kbs)

A-2: Double KB Swing 3x10 (18lb kbs)

(One minute rest between super sets)

long-term goal work up to 3x12 on both exercises

B-1: Double KB Clean and Press 3x12 (18lb) working up in weight next week

B-2: Double Ballistic KB Bent-over Row 3x8 (26lb kbs)

(One minute rest between super sets)

C-1: Power Wheel Roll Out 3x10

C-2: Slow & Controlled Sit-up 3x10 (4 sec up & down)

(One min. rest between super sets)

That night I took BJJ from 6-7:30pm

Tues 1/5/10- Ashtanga Primary Series in the morning (1.30 hrs)

Wed 1/6/10 - Ashtanga Primary Series (1.30 hrs)

Thurs 1/7/10- Warrior Circuit (45 min. am class)

Fri 1/8/10- Snatch Protocol begins!

2x10 l,r (26 lbs)
1x4 l,r (35 lbs)

2x5 l,r (35 lbs)

BJJ Class that evening (1.30 hrs)

Sat 1/9/10- Snatch Protocol

2x12 l,r (26 lbs)

1x5 l,r (35 lbs) STOPPAGE due to hands

Sun 1/10/10- Ashtanga Primary Series (1.30 hrs)

As far as my diet goes...not so bad. Check out what I am doing:

Diet is based around 3 meals a day with a ratio of protein:complex carbs:healthy fats.

For snacks throughout the day I will eat baby carrots, snap peas, nuts, or sip on a protein shake.

Breakfast: hard boiled egg and 1/4 cup of plain oatmeal OR 1/2 grapefruit

I will also have 1/2 scoop of protein in sub. of egg and flax cereal in sub of oatmeal and banana in sub of grapefruit

Morning supplements: vitamin C, 1 tsp of maca root, 1 tsp or taurine and Estera (capsule form to help balance hormones).

Workout: Post workout protein drink and clementine or 1/2 banana to help break protein down.

Lunch: Green garden salad (healthy Carbs), egg, tuna, or sliced chicken (protein) and either slice of cheese, yogurt, scoop of almond butter, or fruit for a snack ( these snacks have healthy fats and are eaten in moderation ONLY if I am still really hungry).

Evening workout: Post workout protein drink and fruit

Dinner: Green garden salad or cooked greens, lean protein, and yogurt, protein shake with

coconut milk, sweet potato or cheese for snack. I will also have 1 small piece of organic dark chocolate if I am craving sweets.

So far the combination of eating cleaner and cutting out sweets & starchy carbs, drinking plenty of water, and stepping up the intensity in my workouts has really been working. I can already feel a difference in my stomach and upper body. My energy feels better and I am not as hungry throughout the day.

Stay tuned for my week 2 workouts which will have a lot more snatch protocol workouts!!!

Peace and love,
Abby