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  1. #1
    abexman is offline Member
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    Default Combining Viking Warrior Condition plus ETK ROP (and climbing?)

    Hello,

    So I wanted to ask the advice of the many experts on this forum. I have been doing ETK ROP for probably 1.5 years. Am using a 45 lbs kb. That's about all I do most weeks except for rock climbing (indoor and outdoor).

    Two things I am thinking to change:
    1. I'd like to work on my cardio / VO2 max as this has always been a weak point for me. I would like to incorporate Viking Warrior Conditioning (VWC) with maybe if the (summer) weather allows (New England) the occasional Tabata sprints instead without losing my strength.

    2. The climbing I am doing is great but I noticed when I started adding weight (strapping the KB to my back!) and doing pullups, this plus the stress on my hands and forearms from climbing, really caused me some sharp pains (I already have cubital (like carpal) tunnel damage in my arms. So I wondering if doing ETK ROP/VWC might be too much on my grip. I'll try and configure my schedule so the climbing is on my off days. Climbing would usually be on Wednesdays and Saturdays and occasionally Sunday.

    My thoughts for a weekly schedule were to follow similar to program 2 in VWC. 2 VWC workouts per week, and 2 ROP (one light, one heavy?) with some climbing optionally thrown in.

    Any thoughts?

  2. #2
    faizalenu is offline Senior Member
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    Default

    Quote Originally Posted by abexman View Post
    Any thoughts?
    Yes, I think you are destined for overtraining. Typically when adding programs, 1 + 1 << 2.

    I would do 3 pressing workouts per week, and I would Max VO2 snatch after 2 of those days. I would swing after one of those days. This way, you are not adding to ROP, you are replacing swings with snatches on one of those days. This is much better.

    Climb on your variety day(s)...
    Faizal S. Enu, CFT/RKC/PBA
    My blog: http://faizalenu.blogspot.com
    Workshop Schedule: http://tinyurl.com/XA-Kettlebell-Workshops

  3. #3
    KB/KM is offline Senior Member
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    Default

    If snatching doesn t bother your cubital tunnel I would try VWC for awhile without the ROP. Snatching can improve your climbing by creating outstanding finger strength. If you climb 2 days a week or and VWC 2 days a week you should be able to avoid over training and injury.
    Aaron Pierson RKC / FMS
    www.fundamentalstrengthllc.com

    We are what we repeatedly do. Excellence, therefore,is not an act but a habit.

  4. #4
    Emby is offline Senior Member
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    As Faiz and VWC book says you can incorporate it into your ROP after doing your grinds twice a week. I was doing VWC after my hard day and easy day. Putting it on the easy day doesnt seem to figure but the way I see it you would be snatching on this day anyway and the presses and pullups are most importantly meant to be light/easy and you can easily get away with VWC after this.

    It didnt hinder my strength at all and I made some good cardiovascular improvements.

    Emby
    Two Quotes I live by:

    'We all must suffer one of two things - the pain of discipline or the pain of regret and dissapointment. Discipline weighs ounces while regret weighs pounds'

    'Look after you body, it's the only place you have to live'

    Jim Rohn

  5. #5
    Steve Freides is offline Senior Member
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    Both the programs you mention give ample mention to what to do on your "off" days - take that advice seriously and only follow one program at a time. If you're doing things from the other programs on your off days, treat them like that, off-day stuff, not a second program, and adjust the volume and intensity accordingly.

    If you decide to change something, I advise changing one thing at a time and seeing how that goes. So, in your place, the thinking might go something like this:

    Option 1 - switch to VWC as your program, and follow VWC's guidance on how to incorporate strength training along with your VWC workouts.

    Option 2 - stick with the ROP and add some light, fast snatches on your variety/off days.

    Option 3 - stick with the ROP and change the snatch day to a VWC-inspired workout, once a week, where the ETK ROP says to do snatches - you'll still be doing snatches when you're supposed to per the ROP, but just a bit differently because the weight is lighter, etc. Note that while your cardio may improve, your snatch performance with your ROP weight may or may not suffer.

    Please be careful when tweaking existing programs which have been designed by smart, experienced people. If you want the results the book offers, you must follow the program "by the book," too.

    -S-
    http://www.kbnj.com

  6. #6
    abexman is offline Member
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    Thanks all! Yes, I was seeking some opinions because I do not want to overtrain and when I talk about combining the programs what I mean is how to modify ETK to be my strength workout for VWC. The VWC book calls strength days "Viking Warrior Strength" and not knowing what this means, and not seeing any materials on Viking Warrior Strength my natural inclination is to use what I know from ETK as my strength workout if perhaps modified. So I'm thinking to do something like this:

    Mon: 3x3 C&P and 3x3 pullups (no swings/snatches)
    Tue: VWC
    Wed: off
    Thur: 4x4 C&P and 4x4 pullups (no swings/snatches)
    Fri: VWC
    Sat: optional 3x3 C&P and 3x3 pullups or similar
    Sun: off

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