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  1. #1
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    Default First VWC Workout On The 15/15

    With a 16 kg and a 6 rep (started easy) cadence. I got all 80 sets and only produced one torn blister (on my pinky finger, no less)!

    This was a good workout and made me feel like I had just finished a brisk 3-4 mile run. I think I need to bump the cadence up a bit, although I don't want to completely ruin my hands right out of the gate either.

    Thanks KJ, great workout.

  2. #2
    selfcritical is offline Senior Member
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    If you are able to do all 80 sets on your first try, then something is wrong. Either too light a weight or (more likely) you were really slacking on the test round. You really need to be going MAXIMUM speed on the cadence test round.

  3. #3
    fttfbass is offline Senior Member
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    Definatley test your cadence. Their are some free timers in the FAQ megathread in the VWC section, that make it much easier. The first time I tested my cadence, I came up with a 7 rep cadence. I didn't even make it past 20 sets on my first attempt.
    Luke-ISSA CFT & IKFF CKT

  4. #4
    Dak Ink is offline Senior Member
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    Quote Originally Posted by fttfbass View Post
    Definatley test your cadence. Their are some free timers in the FAQ megathread in the VWC section, that make it much easier. The first time I tested my cadence, I came up with a 7 rep cadence. I didn't even make it past 20 sets on my first attempt.
    +1
    What he said.

    If you banged out 80 sets on your first try you are either a total animal or you didnt do a cadence test( and if you did then you did it wrong, as you would know that it wasnt the right weight to use etc based on cadence.)

    Your cadence should be basically hitting 100% Vo2 max, you shouldnt feel like a "brisk" run it should feel like hellish sprints.

  5. #5
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    Default Really?

    Huh. My first cadence test I ended up with 25 reps on my top set. Not my best, but I'll admit, I probably didn't get the numbers right as they went like this:

    1st minute: 17
    2nd minute: 19
    3rd minute: 20
    4th minute: 22
    5th minute: 25

    I did this test before I got the VWC book and didn't have the benefit of KJ's handy breakdown (page 32).

    So I divided 25 by 4 = 6.25 or 6. KJ recommends that if you got 24 reps or less, than you should use a lighter bell and test again. I was using a 16 kg and got 25, so that seemed o.k.

    So for my workout, I set my Gymboss timer on auto for 2-15 second intervals. Then I snatched 6 reps (R) in 15 seconds, rested for 15, snatched 6 (L) for 15, rested for 15, until I finished 80 sets (40-R, 40-L). My pace was such that the timer went off at what would have been the start of my 7th rep.

    Per KJ (page 33), once the Girevik completes 80 sets of 9 reps per set, you should go to a heavier kettlebell or graduate to the 36/36.

    So at your urging, I re-tested myself today using KJ's recommended pacing. Today, my test numbers looked like this (with another ripped callus):

    1st minute: 13
    2nd minute: 16
    3rd minute: 19
    4th minute: 24
    5th minute: 28

    So for the 15/15 - 28/4=7.

    Next Tuesday, I'll go again with the 7 rep cadence. Am I correct that each 15-sec. work period = 1 set? If I'm supposed to be doing 80 sets per arm, then I can see how it would smoke you. And yes, my reps were fully locked out.

  6. #6
    fttfbass is offline Senior Member
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    It looks to me like you're doing a few too many reps in the first 4 minutes of the cadence test from what is written in the book. How much that would affect your 5th minute, I really don't know. But I would imagine it would effect the total amount of reps that you bust out in the 5th minute. In the 5th minute you should be going balls to the wall to get your correct cadence. The first time you tested, you did 14 more reps than is written on page 32 in the first 4 minutes. The most recent time you tested, you did 8 more reps than is written on page 32 in the first 4 minutes. Maybe what was written on page 32 is not set in stone, but personally if I'm going to follow a program that somebody else came up with..........then I'm going to follow everything to the letter.

    80 sets=40 sets per arm
    40 total minutes=20 minutes of work and 20 minutes of active rest

    I will reiterate again, that the timers in the FAQ megathread keep all of the guesswork out of determining your cadence and during the workout itself. Their are different timers for different cadences in both the 15:15 and 36:36 protocols (possibly for some of the other protocols also, I haven't checked the thread in a while). They're nice to use. When it beeps, you snatch. It's extremely helpful on keeping the proper pace for your determined cadence.

    Let us know how a 7 rep cadence works out for you. It should not feel like a light jog, it should feel like you're sprinting for 15 seconds and then actively resting for 15 seconds.
    Luke-ISSA CFT & IKFF CKT

  7. #7
    Danny Evans is offline Senior Member
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    Hi Jim,

    It was nice meeting you at dinner at the HKC. Good job on the VWC!

  8. #8
    Dak Ink is offline Senior Member
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    Quote Originally Posted by IronbellAthletics View Post
    With a 16 kg and a 6 rep (started easy) cadence.
    Not trying to jump down your throat or be an ass.This statement didnt really lead people(myself included)to conclude that you did the cadence test.

    fttfbass is correct that it is easiest to follow the timers.It does take all the guesswork out of it. Other than too many reps as fttfbass said you did the cadence test, so thats good.BUt it really shouldnt be easy by any means. Are you hitting overspeed eccentrics on the snatches?
    As long as you are following the protocol, congrats comrade.

  9. #9
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    Default Thanks

    Danny, nice to have met you too. Too bad we were so beat up, I would have liked to talk to you and your wife a little longer.

    Dak and Bass, I'm 45, have 4 kids, work 9-hour days and average 5-6 hours of sleep a night. My 6 rep cadence felt great for my energy level. I was working hard, but not to my limit. But you need to understand that I also don't necessarily want to work to my limits, because I'll probably end up overtraining.

    With that said, on today's test, regardless of the reps on the first four sets, I was flat out on the last (5th) set and even ripped a callus in the process. Could I have gone faster? yes, but my form would have been crap and I wouldn't consider that a legit test. Did I match the reps exactly as outlined by KJ? No. But I didn't get the idea that you were supposed to or else (IMHO) he would have put specific rep amounts down.

    What I took from that was a slow, 4-set build-up followed by a flat out set to get your cadence. Everyone's going to be different based on fitness, body size (long arms vs. short arms), drive, etc. So I felt that as long as I was going all-out on the final set, I would be ok. I hit 28 for my last, and that was getting close to the "sloppiness threshold". As I read it, one of the points of VWC is to increase your snatch rep max, so therefore, your tests should get better with time. No?

    I'm not trying to set a record, I'm trying to maintain the ability to work out over time. As we age, we start to lose that, and what we could do when we were 25 becomes more difficult when we're 45. Look at Pavel and the injuries he's dealing with. He's had to adjust his training accordingly.

    I'm using the RKC 3-day prep program and VWC to get ready for an RKC sometime within the next year. My goal isn't to do the VWC 36/36 with a 24 kg. My goal is to get my body used to snatching a lot of times with the right form. If I can get a 15/15 6 rep cadence with the 24 kg, I'll be happy. That's still a whole lot of reps done quickly. That will probably be enough (along with the other workouts) to get me through the entire RKC weekend. To get to there, however, I'll start easy, avoid burnout, and climb steadily up to my goal.

    But that's just me.

  10. #10
    rickbuzz is offline Senior Member
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    Its because if you use to much energy before the last minute you wont be properly gauging your current maxVO2 level during the last minute, or thats how I understand it. And unless I misunderstood the book he does give a specific number of reps to perform each minute.

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