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  1. #11
    Karyobin is offline Senior Member
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    I stand corrected and shall re-read the technical parts of VWC again in an effort to better understand. I think I must have likened p g's suggestion of repping at 5 to the hypothetical 'Thorolf' considering dropping his reps to 6 from 7 in his first round of 15:15; and my sprinting analogy was not simply to say 'it won't help', but rather 'if you want to run quickly, sooner or later you're going to have to practice running quickly', and taking as read the health benefits you have outlined.

    Clearly I find the theory and permutations of VO2Max training a little hard to grasp from KJ's admittedly excellent book.

    If anybody wants any help with maths however, I'm definitely your man.

  2. #12
    BlackBeltMedic is offline Senior Member
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    Quote Originally Posted by p g View Post
    I'm about to start vwc soon, so I thought I'd post my preparations.

    I'm following ROP now, and now I'm doing snatches instead of swings on my medium day also, to get more snatches under the belt. I'm thinking about starting the 15:15 protocol soon, with sets of 5, just to get used to the protocol and sort of test it. And after a few sessions, when I feel ready, I'm gonna do the cadence test and start the real vwc.

    If anyone has any thoughts on this, please reply.
    I agree with both Karyobin and mc in their responses. As far as the 5 rep route... not a bad idea, no real harm will come from it but it sounds as though you've been getting a fair amount of practice snatching via ETK/ROP. Are you trying to get accustomed to the intervals and making your reps in time? If so, like Karyobin said, just test your cadence and start the protocol. At first it'll take some time getting accustomed to making your reps in 15 seconds at the same pace consistently but that seems to be normal. Soon the cadence for your set number of reps will just come natural. As always, though, (as mc points out) be sure your form is up to par before starting. Also focus on maintaining that form. Don't sacrifice your technique for the sake of volume. With VWC the volume will come all by itself in due time. The protocols work - and work well.
    "What don't kill ya make ya more strong"

    "...nothing good comes without work and a certain amount of pain."
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    3rd Dan, Shudo Kan Karate

    Paramedic

  3. #13
    azmark is offline Senior Member
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    Quote Originally Posted by BlackBeltMedic View Post
    Eventhough the VWC can be a different animal in and of itself, be sure you at least have a decent cardio base. My first session with the 15:15 protocol was 26 sets (13 minutes) and it kicked my a** and I was surely not outta shape. Regardless, though, the cardio benefits won't take too long to become noticeable. The protocols work. Period. As for prepration.... swings, TGUs, presses as has been already mentioned. Work your way up to snatching through the basics and then make sure your technique is up to par before jumping into VWC. An excellent source of info on this forum regarding the snatch is Jordan (0311bravo). His youtube vids at averagetoelite have helped myself and many others tremendously.
    I just watched Jordan's snatch videos for the first time yesterday. I started using his technique today, and I think I'm going to like it. Thanks, Jordan!

  4. #14
    BlackBeltMedic is offline Senior Member
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    Quote Originally Posted by azmark View Post
    I just watched Jordan's snatch videos for the first time yesterday. I started using his technique today, and I think I'm going to like it. Thanks, Jordan!
    For sure. The 3 part video series and the drop and catch vids were definitely a big help. He's got a DVD in the works. It's without question on my list.
    "What don't kill ya make ya more strong"

    "...nothing good comes without work and a certain amount of pain."
    __________________
    3rd Dan, Shudo Kan Karate

    Paramedic

  5. #15
    dpluslane1 is offline Senior Member
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    Default Just get started

    Assuming you have no serious mobility issues and can snatch correctly, just jump in. Don't be afraid. If you want to "test out the waters" keep your first session light. And as we studied this weekend at level II, your body adjusts VERY quickly to this type of training. You might feel like you're about to die after the first 2-3 sessions but your body is smart and will quickly learn. Don't be afraid. Just get started.
    Delaine Ross, RKC Team Leader

    www.gymcondition.com
    www.allaboutkettlebells.com

    "Practice doesn't make perfect. Perfect practice makes perfect." -Vince Lombardi

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