VO2 Max Protocal

Captain with Kenneth Jay Senior RKC and Author of VO2 Max Protocal and VO2 Max Boost, and Zar Horton, RKC Team Leader and co-owner of Fire Bell Kettlebells.

Kenneth Jay: Biography Senior RKC Kenneth Jay has over five years of experience working with Olympic levels athletes in Denmark. He holds a Bachelor’s degree in Sport and Exercise Physiology and is currently concluding his Master’s degree in Neuromuscular Exercise Physiology. Kenneth Jay is the author of the first-ever conducted University experiment on kettlebell training in relation to Cardiorespiratory physiology done in the western world. He owns and runs his own business together with Senior RKC Tommy Eli. Together they host the Danish RKC certifications.


Gentlemen:

Just so you know- Dave and I did 50 sets tonight - 50 sets with a 16k bell, of 10 reps with 10 seconds rest b/w sets - or 500 swings. Dave, Jones, and John O joined our kettle bell class, did some squats, swings and get ups. Matt jogged home, John O drove, and Dave hung around to test his metal. After 50 sets of swings Dave had a pulse rate of 164, and I was hovering around 128. I was hoping to get into my target zone, but when you're a highly conditioned athlete, it's very hard. Must admit - the legs are a little bit sore, as are the arms, and shoulders . But knock on wood my back feels fine - the key is to stay tight - squeeze the glutes as you come up on the swing, and focus on keeping you body straight - remember - the 1 hand kb swing creates torsional force, the swing wants to make your body turn (or spiral) . By forcing your body to stay straight you work the opposing muscles, which super strengthen your core. The final key is to stay tight and maintain proper breathing - sniff at the bottom. If your breath is off, or you cannot stay tight - stop the exercise. Perfect form - and no injuries - is our training goal.

Be well,

Capt

ps - I want a short video of your snatch and your swing (2 arm, and 1 arm) ideally take from front and side views. you can email it to me, post it here, or post it on youtube and send me the link. Next week I will expect a video of your get up - so get practicing.