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  1. #1
    Join Date
    Sep 2012
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    Aberystwyth, Wales
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    Default Viking Warrior Conditioning or Enter the Kettlebell

    I am really interested in the cardio benefits of kettlebells, but i'm not sure which system to use, Enter the Kettlebell of Viking condtioning. Which should I start with?

  2. #2
    Darren Best is offline Member
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    Dec 2008
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    Default

    Enter the Kettlebell.

  3. #3
    Spikeman1444 is offline Senior Member
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    Viking Warrior Conditioning is an advanced program. I would recommend Enter the Kettlebell.

  4. #4
    Join Date
    Sep 2012
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    Aberystwyth, Wales
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    Default

    Ok but I am building strength with convict conditioning, and I dont want to add presses into the program i'm doing, could I just do the swings and snatches from EtK and skip the presses. ( I would do the swings and snatches on alternate days from my Convict condtioning routine.)

  5. #5
    jason10mm is offline Member
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    May 2012
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    Default

    Definitely do not jump right into VWC, the volume of snatches will shred your hands if you are not used to a KB. Even if you do swings instead the volume is rough. I did ETK and CC simultaneously with pretty good results. The initial "familiarization" phase of ETK is a great complement to CC. Turkish get-ups, swings, halos, etc are a great complement to ANY work-out, really.

    As for the presses, if you feel CC is doing enough, you don't really need them. But working up to snatches is great and doing the Clean and press cycle for just the KB you want to snatch with (probably the 16kg bell) is a good way to get familiar with the bell as you work up to the snatch endurance you will need for VWC.

  6. #6
    ad5ly is offline Senior Member
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    Nov 2008
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    4,607

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    The default answer to the question of combining programs is - DON'T DO IT. Especially if you are not experienced or knowledgeable in programming. If kbs are new to you go ETK so as to get the skill - choices are tough but neccessary so you may have to drop CC for awhile in order to aquire adequate kb skills. Many people have done CC and the PM together and like it. CC and RoP is too much for most people. CC and swings is fine. So many toys, so little time!..hehe!!..Dennis

  7. #7
    Stevie D is offline Member
    Join Date
    Jun 2010
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    If you do WWC in the morning it infuses your cells with oxygen and you get an amazing amount of endurance that lasts right through the day. But it neglects the cardiovascular fitness of your calves. On page 72 of ETK Pavel states that Mike Mahler includes jump rope in the program minimum. That is why I prefer ETK for most of the year.

  8. #8
    Wild Pegasus is offline Senior Member
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    Nov 2008
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    331

    Default

    Do you own kettlebells already? If not, don't buy one just to do cardio. That's a waste of money, and the swings would likely interfere with your bridging. Get a jump rope or do stair/hill sprints.

    If you have kettlebells, ETK would be better than VWC. But don't do the tense grunt at the top of the swing or snatch: you will carry tension in your back that will very likely interfere with your bridging.

  9. #9
    Join Date
    Sep 2012
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    Aberystwyth, Wales
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    Default

    I would probably skip bridging if I was doing EtK or VWC, I would follow the "New Blood 2.0" program reccomeded by coach wade and do my Swings on "cardio days" seperate from my strength days. I currently GTG with Headstand push ups, and I would probably carry on with them if I was only doing swings, but would drop them (HdSP-UP) if I was doing snatches.

  10. #10
    BChase is offline Senior Member
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    Dec 2009
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    Hopedale, Massachusetts
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    If you want to cardio with swings, Try these
    20 two hand swings rest to the top of each minute 20 minutes
    Or 10 one hand swings, L,R rest to the top for 20 minutes
    or Do a swing ladder. 10, 20, 30 with two hand swings. As many ladders as possible work : rest ratio 1:1
    or do a swing ladder up to 40. If you do 3 ladders that's 600 swings.

    Snatches
    10L, 10R rest 1 minute until you can't do 10
    Snatches 20 rounds, 5L,5R rest to the top of each minute

    Combine Swings and Jump Rope. You don't need a specific program.

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