VWC Protocols for sprinting?

**Matthew Green UK** · 04-21-2009, 11:06 PM

I train a football (soccer) team once a week and would like to try using the 15:15 or 36:36 for sprintervals- as I call them.

Any ideas on how to do this?

Chiggers · 04-21-2009, 11:37 PM

Matthew,

VWC is based on a bell. It doesn't necessarily carrover that you can elicit the same effect by substituting the snatch for any other excercise. I know that Kenneth mentioned back before the book that rowing was one of the few that works instead of the snatch. There are very specific reasons for this that you can understand from reading the book.

That being said sprint intervals could be a good thing for your team. Just be aware that they will not be VWC. They will as you say be sprint intervals and have a good effect on your young athletes.

Chiggers

**Josef** · 04-21-2009, 11:51 PM

Originally Posted by Kenneth Jay

works great with running but your Vo2max pace is reflected by how far you can run in 6 min. and that is what you base your intervals on. I love using this protocol for running also. 3 times per week should be no problem.

/KJ
http://www.thedaneofpain.blogspot.com

I would say to find the distance run in six minutes. Divide up the distance and have them run that during the 15:15 intervals. When they can't run this, call it a day. Retest cadence as needed. When they have hit 80 sets, move on to the 36:36 protocol.

But what do I know?

**Kenneth Jay** · 04-22-2009, 12:13 AM

Originally Posted by Josef

I would say to find the distance run in six minutes. Divide up the distance and have them run that during the 15:15 intervals. When they can't run this, call it a day. Retest cadence as needed. When they have hit 80 sets, move on to the 36:36 protocol.

But what do I know?

josef> that is one way of doing it that will work.

there are several ways of figuring out the distance to run but this is the one that follows the VWC the most...

You need to work up to a 1 min. all out sprint by increasing the speed every minute. the 5th or 6th minute should be the all out minute and that distance is want counts. Say you run 400m in the finial minute of sprinting. then you just divide that distance with 4 = 100m and that is your distance to cover every 15 sec.

It works very well.

/KJ

**Ideal Paradigm** · 04-22-2009, 12:25 AM

Originally Posted by Kenneth Jay

josef> that is one way of doing it that will work.

there are several ways of figuring out the distance to run but this is the one that follows the VWC the most...

You need to work up to a 1 min. all out sprint by increasing the speed every minute. the 5th or 6th minute should be the all out minute and that distance is want counts. Say you run 400m in the finial minute of sprinting. then you just divide that distance with 4 = 100m and that is your distance to cover every 15 sec.

It works very well.

/KJ

Kenneth Jay:

For Josef's method, that would mean that you're running all out for the whole duration of the six minutes then, correct?

As for the other method that you mentioned, how would you determine how far and/or how fast you are to run the "warm-up" distances before the fifth or sixth minute? I get the idea behind what you're saying, you're essentially establishing the cMVO2 test but for sprinting.

Am I correct in saying that in the case for sprinting, distance covered will be analogous to Snatch repetitions with the Kettlebell for cMVO2, since both would be tested withing the parameter of one minute?

The cMVO2 numbers are based on specific numbers in the first four minutes to help elicit VO2 Max. How fast would you have to travel in meters/second, or feet/second in the first four minutes before going all out in the last minute?

Chiggers · 04-22-2009, 01:12 AM

Originally Posted by Kenneth Jay

josef> that is one way of doing it that will work.

there are several ways of figuring out the distance to run but this is the one that follows the VWC the most...

You need to work up to a 1 min. all out sprint by increasing the speed every minute. the 5th or 6th minute should be the all out minute and that distance is want counts. Say you run 400m in the finial minute of sprinting. then you just divide that distance with 4 = 100m and that is your distance to cover every 15 sec.

It works very well.

/KJ

I stand corrected by the man.

**Matthew Green UK** · 04-22-2009, 10:12 AM

Great, Im very happy with that!

The competitive aspect of 20 testosterone filled guys should make it very interesting!

Chiggers · 04-22-2009, 10:54 AM

Originally Posted by Matthew Green UK

Great, Im very happy with that!

The competitive aspect of 20 testosterone filled guys should make it very interesting!

Matthew,

Please update as to how it works out. I am interested. Wish my coaches had of known this kind of thing back when i was playing rugby.

Cheers,

Chiggers

**brian.goldstein** · 04-22-2009, 12:02 PM

JMHO but this sounds like a recipe for needless amounts of effort and pain.

Me? personally I'm lazy and there's a whole lot of great research by the top Euro teams out there on how they prepare their players that I'd look to first before trying to apply a protocol designed for one thing to something drastically different in terms of demand.

(And if you want to be even lazier - go over to elitefts and do a Q&A search of "soccer" and "mark mclaughlin" - b/c he's done all that work already.)

**Matthew Green UK** · 04-23-2009, 07:01 AM

Ive seen, amongst others, Chelsea FC training and it involves static stretching pre-workout and pre-match, bodyweight drills with atrocious form, ridiculously inappropriate running drills and overall bootlike mentality. This is one of the top 3 or 4 teams in the world and it beggars belief how archaic their training is.

I also read an article recently that included details of how Usain Bolt uses a leg press machine, Nicolas Anelka benches 12kg (yep honestly) and James Blake does a 'lot of sit ups as the core is important'.

The more I see of high level athletes being trained, the more laughable it is.