By Kenneth Jay
In keeping with painstaking, unique learn on topics starting from untrained fogeys to contributors of the Danish Olympic staff, Viking Warrior Conditioning is a foolproof blueprint for reaching Olympian conditioning in checklist time whereas at the same time bettering one's physique composition dramatically. grasp RKC, Kenneth Jay, the warrior sage both comfortable with a heavy kettlebell and with a strength plate, indicates you how. Pavel Tsatsouline, writer of input the Kettlebell! Kenneth Jay has produced what could be the so much eye-opening paintings on VO2max education to be had this present day. Jay starts through taking the reader during the primary medical rules of top-level conditioning. His down-to-earth writing takes the abstractions of calculations and places them into the tangibles of educating. carrying on with with a step by step description of his Viking Warrior Conditioning regimes, Jay walks the reader during the ins and outs of his procedure. His development of kettlebell education regimens is designed to take you from weekend wanna-be to successful Viking. academic, pleasing, enlightening, and inspirational, Viking Warrior Conditioning is bound to be a good learn and re-read a part of any elite trainer, coach, athlete, or warrior's library! Mark Cheng, L.Ac., Ph.D., RKC crew chief, Contributing Editor: Black Belt journal "If you must comprehend the why and the how of kettlebell education for conditioning then this is often the e-book! this is often the consultant to utilizing the kettlebell for optimum VO2max conditioning. Kenneth Jay's protocols have benefited me and my consumers greatly." Brett Jones, grasp RKC, CSCS, CK-FMS "A nice booklet by means of the most effective younger minds in health. opposed to a bleak backdrop of fraudulant health product hucksters and during this period of No mind - No ache own running shoes, the ache Dane does certainly have a mind an immense one and this booklet is as welcome as a funky breeze ripping via a room packed with stale cigar smoke." Marty Gallagher, writer of The practical Primitive
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Extra info for Viking Warrior Conditioning
J k 23 4 v€4 U/il 7 THE / u t re r* r n rj n r l\f Y > RJ WHY THE KETTLEBELL? X, he fact that you are reading this tells me that you already have an idea why die ketclrhcll is great hir developing general explosive power and supercharging your cardiovascular system. But allow me to explain Jt anyway! swing or snatch. The term overspeed eccentrics refers simply to pulling the kcrtlebell down faster that gravity does on its own. The mechanics to achieve this come from quickly contracting your lactssimus dorsi (the latl and explosively pushing hack your hips.
The MSLaP protocol calls tor increasing the rime you are working at your maximum snatch speed. :, doing 10-second sots is appropriate. During your first session, warm up thoroughly and start snatching your kettlebell nf correct size as fast as possible. You still have to use valid RKC hard style, though, which means no cutting corners. Remember to count your repetitions. 37 38 VlitJno WARFiOR ConolTtonlric After 10 seconds of maximum snatching, rest for 6 times as long. Then do the same thing again.
Thoroif starts, and everything is going well until the twenty-third set. Then, he feels that he is losing speed and has a hard time keeping the pace. He gets one more set and calls n a day, having done 24 sets of 7 reps. 2 sets; 5th session: Repeats the cycle. 45 sets) 6th session: Should have done 47 sets, a 10% increase, but backs off. Docs 15 sets and feels good about stopping there. HULT TH6R6L* At this point, rwo weeks of training have passed. By the beginning of the third week, Thorolf is ready to go again: 7th session: Does 47 sets (the number he was supposed to do in rhc 6th session) 8th session: Adds 15% and does 54 sets "•'tli vussion: Adds 10% and does 59 sets At the end or this third week, Thorolf can definitely red the volume catching up.