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  1. #1
    rp327 is offline Junior Member
    Join Date
    Oct 2009
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    Default VWC Cadence Question

    If I get 80 sets of 8 (which I'm closing in on!), can I move onto the 36:36 protocol, or should I first try doing 80 sets of 9?

  2. #2
    BlackBeltMedic is offline Senior Member
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    Jan 2009
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    Modesto, CA
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    Default

    It's really up to you. Some would say move on to the next protocol. Sets of 9 is possible with good form but the issue always seems to be up for debate. Keep in mind, though, that after completing 80x8, you will be required to test your cadence again. You may find your cadence tests above 9 reps/15 seconds. If so, you will need to move up to 20kg and test again. At that point, it would be up to you which protocol to choose. Remember, the cadence test is essential. Upping the reps/set isn't necessarily a linear thing. Good work on the 80x8 though.
    "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

  3. #3
    truckie16 is offline Member
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    Nov 2008
    Location
    Boston, MA
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    Default

    80 sets of 9 is very tough. I did it last year. I had gotten to 80 x 8 twice and found quite often I would have an extra second or lose focus and do an extra rep. So I thought I'd give it a try. It really was more of a mental test than physical ( not that it was physically easy) It took me a few months of doing twice a week to get to 80 x 9. I'll be the first to tell you that my form was not that great the last 8-10 sets.

    When I retested my cadence for 36:36 my rep count was 22. I couldn't get past 12 sets to save my life. My grip would always fail. I had to drop down to 20 reps before I got to 35 sets. Success at 15:15 doesn't equate to success at 36:36. I say stay at the same weight and move on to the 36:36. It is so much harder than 15:15.

  4. #4
    BlackBeltMedic is offline Senior Member
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    Jan 2009
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    Modesto, CA
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    Default

    Agreed. The 36:36 is just a totally different animal than the 15:15. Something worth noting, too, is that Kenneth Jay once said (either in an interview or perhaps even on the forum, I can't remember) that one of the most common mistakes people make with VWC is spending too much time on the early protocols.

    I believe the point he was making was that people often get stuck with setting the bar too high in terms of when to progress.

    For example: The minimum progression standard is 80 sets of 7 on the 15:15 before moving to the 36:36 although you can stick with the same protocol for as many as 9 reps/set before progressing. However, many people have come under the impression that 7 reps is merely a starting point, 8 reps is standard but 9 is most recommended.
    However, the book clearly states that moving on after 7 reps/set is acceptable.

    As a result, people have found themselves on the 15:15 for an extended period of time and have stagnated either mentally and/or physically before moving on to another program before returning to VWC. (I've been guilty of this myself). By doing this, these folks are losing out on the VWC experience.

    As KJ reminded us, the protocols are each designed with a certain purpose and each provide a certain conditioning benefit. True, as stated in the book, one can get much mileage out the 15:15 and even the 36:36. However, by not progressing through the protocols, we really just deprive ourselves of the overall benefits of the different protocols.

    In other words, VWC is intended to be a well rounded system. By spending too much time with first one or two protocols, we simply reap benefifts that are 1- or 2-dimensional as opposed to experiencing the full spectrum.
    "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

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