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  1. #1
    Rex_Kwon_Do is offline Senior Member
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    Default VWC Supramaximal Question

    I finished my first round of 15:15 last week hitting 80 sets with a cadence of 7 based on my initial C-max VO2. Re-testing my cadence i hit 8. Before starting my second round of 15:15, I decided to re-read VWC. In the section about Thorolf, it mentions going supramaximal (a cadence that is over 100% VO2 max) on Wednesdays. Does this mean one day a week I use the supramaximal cadence (9) and the rest of the week I use 8?

  2. #2
    jkd1 is offline Senior Member
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    Exactly... good luck, wednesday are brutal!

  3. #3
    mc
    mc is offline Senior Member
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    before retesting your cadence or making a new level program, have you tested how your first round has or has not helped any aspect of the rest of your practice, or the rest of your life?

    Do you have a sense of why you're doing another round of vwc right now?

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  4. #4
    Rex_Kwon_Do is offline Senior Member
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    Quote Originally Posted by mc View Post
    before retesting your cadence or making a new level program, have you tested how your first round has or has not helped any aspect of the rest of your practice, or the rest of your life?

    Do you have a sense of why you're doing another round of vwc right now?

    best,
    mc
    As a wrestler, I have seen first hand what VWC has done for me compared to everyone else on the mat since none of them are doing VWC. It's almost unfair what VWC has done for me.

    My C-MVO2 rounded up to 8 from 7.5, and I find that hitting 8 reps every 15 seconds requires all of the speed, technique, and focus I can muster. There just doesn't seem to be any way I can squeeze out another rep in 15 seconds. Since I rounded up to 8, maybe I am going supramaximal.

  5. #5
    littlegiant01 is offline Member
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    I was in the same boat when I tested for 8 reps per minute. However, after two weeks, I was hitting 8 reps with plenty of time to squeeze in that 9th rep. Having gone through the program twice, I would recommend continuing to do 8 reps until you can fit in the 9th rep on Wednesdays. It is incredible how challenging it is going from 7 reps to 8. I easily went from doing 80 sets at 7 reps to struggling to do 36 sets at 8 reps.

  6. #6
    Rex_Kwon_Do is offline Senior Member
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    Quote Originally Posted by littlegiant01 View Post
    I was in the same boat when I tested for 8 reps per minute. However, after two weeks, I was hitting 8 reps with plenty of time to squeeze in that 9th rep. Having gone through the program twice, I would recommend continuing to do 8 reps until you can fit in the 9th rep on Wednesdays. It is incredible how challenging it is going from 7 reps to 8. I easily went from doing 80 sets at 7 reps to struggling to do 36 sets at 8 reps.
    That's good to know. While 7 reps was not particularly easy when I went over 60 sets, I did feel like I could squeeze out 8 reps.

    Now that I'm at 8 reps, I will look to squeeze in a 9th rep after a couple of weeks of training this new cadence. Last night I hit 30 sets, but it took serious focus to keep my technique on point to get all 8 in. Several times I just barely made my 8th in time, so I just couldn't imagine adding another rep.

  7. #7
    littlegiant01 is offline Member
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    Quote Originally Posted by Rex_Kwon_Do View Post
    Last night I hit 30 sets, but it took serious focus to keep my technique on point to get all 8 in. Several times I just barely made my 8th in time, so I just couldn't imagine adding another rep.
    Seriously be careful of your technique. It is very easy to get into a "trance" so to speak and start focusing on getting the reps and not the quality of the reps. If I learned anything, just because you can do more sets doesn't mean that you should.

  8. #8
    Rex_Kwon_Do is offline Senior Member
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    Quote Originally Posted by Rex_Kwon_Do View Post
    Now that I'm at 8 reps, I will look to squeeze in a 9th rep after a couple of weeks of training this new cadence.
    After several weeks of training, my cadence is much better, but I still cannot hit 9 reps in 15 seconds. I can only get 8.5 reps (finish at the bottom when the timer goes off) in 15 seconds, so should I do 9 and eat into my active recovery? My test cadence was 7.5, so I am already going supramaximal with a cadence of 8.

  9. #9
    forth is offline Senior Member
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    Quote Originally Posted by Rex_Kwon_Do View Post
    My C-MVO2 rounded up to 8 from 7.5, and I find that hitting 8 reps every 15 seconds requires all of the speed, technique, and focus I can muster. There just doesn't seem to be any way I can squeeze out another rep in 15 seconds. Since I rounded up to 8, maybe I am going supramaximal.
    You rounded up - this means that you are indeed going supramaximal. Stay at 8. There is no sacrificing of technique here.

    If you are worried that you're not hitting enough intensity get a heart rate monitor.

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