VO2 Max Protocol - x3 this week

Gentlemen -

Time to amp it up a notch this week -

KB Swings - 16K - 2 hands

10 reps - 10 seconds of rest -
D-1 30 sets - 300 swings
D-2 15 sets - 150 swings
D-3 45 sets - 450 swings

Key points:

Take off your shoes - feel your toes grip the deck. Instead of pushing from the heels - push from the center of your foot. To find the center of your foot, draw an imaginary line from the center of your shin to the center of your foot. That point should lie approx. midway between the base of your big toe and your ankle. By driving this point down into the ground at the base of the swing, you cause the quads to fire. The same thing happens during the fly phase of a sprint when you pull your toes up and drive the center of your foot into the ground. See the Speed Series video trailer - the drill performed against the fence. Remember keep your shoulder in it's socket, keep your upper arm against your rib cage, and to lock out your hips and tighten your glutes.

Throw the weight down with each set - this is called "loading" the swing. If you have a training partner have them load the swing for you - a gentle push that increases the eccentric (downward) aspect of the movement. If your back hurts or your breathing pattern becomes disfunctional (you forget to sniff at the bottom) stop and recover. Our goal is to establish and maintain perfect movement patterns. Good luck - Capt