cMVO2 Questions... (Kenneth Jay?)

**BlackBeltMedic** · 04-09-2009, 10:09 PM

I've been using the 15:15 protocol now for about 3 months and the results have been stellar. However, when I started I bypassed the cadence test and started at 7 reps. It seemed like a fair pace and worked well for me. Now, though, after reading VWC (and since 8 reps is comfortable now but takes a toll quickly compared to 7) I've decided to finally test my exact cadence using the cMVO2 test. I tried today but due to a slight elbow tweak that most likely is from underhand pull-ups with a grip narrower than I'd prefer because of the design of my Iron Gym (which otherwise works fine) I called off the test before finishing. It didn't cause any pain but it was annoying and I didn't feel the need to risk anything. Anyways... on to the questions..... (1) Regarding the rest time between reps: does it matter if you rest in the lock out or is it acceptable to do a full rep and rest with the bell lightly dangling/swaying in front at the bottom waiting to start the next rep with the hike pass? It seems moving the bell just slightly would expend negligible extra energy and avoid starting the next rep from a static hang while still maintaining the integrity of the test. Also, it might help resist any static fatigue from being in the lockout (mainly during the first two minutes). (2) If after several minutes and ample recovery, could you - for the sake of equal workload - perform the test again while ending on the opposite arm? If so, if the results differed would you base you cadence on the higher or lower score? Luckily, I'm pretty much equal on both sides in terms of strength/endurance but this was just a curious thought the crossed my mind.

Sorry this was a little long but any info/insight would be welcome. Thanx.

**Kenneth Jay** · 04-09-2009, 11:20 PM

Originally Posted by BlackBeltMedic

I've been using the 15:15 protocol now for about 3 months and the results have been stellar. However, when I started I bypassed the cadence test and started at 7 reps. It seemed like a fair pace and worked well for me. Now, though, after reading VWC (and since 8 reps is comfortable now but takes a toll quickly compared to 7) I've decided to finally test my exact cadence using the cMVO2 test. I tried today but due to a slight elbow tweak that most likely is from underhand pull-ups with a grip narrower than I'd prefer because of the design of my Iron Gym (which otherwise works fine) I called off the test before finishing. It didn't cause any pain but it was annoying and I didn't feel the need to risk anything. Anyways... on to the questions..... (1) Regarding the rest time between reps: does it matter if you rest in the lock out or is it acceptable to do a full rep and rest with the bell lightly dangling/swaying in front at the bottom waiting to start the next rep with the hike pass? It seems moving the bell just slightly would expend negligible extra energy and avoid starting the next rep from a static hang while still maintaining the integrity of the test. Also, it might help resist any static fatigue from being in the lockout (mainly during the first two minutes). (2) If after several minutes and ample recovery, could you - for the sake of equal workload - perform the test again while ending on the opposite arm? If so, if the results differed would you base you cadence on the higher or lower score? Luckily, I'm pretty much equal on both sides in terms of strength/endurance but this was just a curious thought the crossed my mind.

Sorry this was a little long but any info/insight would be welcome. Thanx.

1) actually in terms of the cMVO2 test it does not make a difference if you rest overhead or letting the bell dangle. On a personal note I prefer the overhead locked out position as you are not tempted to let your spinal alignment slip. that is more likely to happen when the kb is between the legs...

2) test again on another day. the higest score reflects the cadence number to use.

hope that helps

please dont forget to review VWC here: Viking Warrior Conditioning - Kenneth Jay, Master RKC

happy Easter!

/KJ