7/28/2019 Kenneth Jay VO2 Max Training Protocols

1/2

RKC KENNETH JAY VO2 MAX PROTOCOL

KENNETH JAY'S ORIGINAL DD POST ON HIS

FIRST VO2MAX PROTOCOL, FROM THE POST

"TRUE CARDIOVASCULAR KETTLEBELL

TRAINING: IMPROVING THE SSST (LONG)

I will share with you one of my best advanced protocols for improving

VO2max and lactate buffering capacity using the kettlebell.

To improve the 10 min. SSST you need to tax the oxidative energy pathways

as well as the glycolytic pathways. Basically that means that you should

train to stimulate your VO2max and your lactate producing and buffering

capacities.

The program below is derived from the latest research on improving 10-15

min. work bouts. Most research is done on running and bicycling for good

reason but based on findings from these studies it is possible to specifically

design optimal SSST programs using this data and the knowledge of VO2

kinetics during submaximal and maximal work.

I will not go into the deep theory behind this kind of training but rather just

provide you with a protocol you can start doing immediately. Should you be

interested in knowing in detail why and how it works I hope to see you at theRKC II where there is a possibility of discussing it further.

The first thing you have to do is to establish at what snatch cadence you

come the closest to eliciting your VO2max. This is done by doing an

incremental test that lasts no less than 6 minutes. Basically you just start out

very slow and for each minute you increase the cadence. When you have get

to the 6th minute you go all out snatching as many times as you can without

stopping for at least one minute. The test might look like this but is subject

to individual differences:

1st minute: 10 reps left arm

2nd minute: 12 reps right arm

3rd minute 15 reps left arm

4th minute: 17 reps right arm

5th minute: 18 reps left arm

7/28/2019 Kenneth Jay VO2 Max Training Protocols

2/2

RKC KENNETH JAY VO2 MAX PROTOCOL

6th minute: 26 reps right arm (all out effort)

The 6th minute reflects your VO2max cadence, hence that will be your

interval training tempo. It is very important for the protocol that you

continued snatching for the entire 6th minute. (make sure afterwards you

balance out the numbers of snatches performed on each side so each side get

a total equal amount of work).

In this example the VO2max cadence = 26reps

The interval work/rest time is determined to 36 sec. which is 60% of one

min.

In those 36 sec. you need to keep your VO2max cadence = 26reps x 60% =

approx. 16 reps.

So the setup is as follows:

VO2max/lactate tolerance and buffering:

Work/rest ratio: 1:1 (36 sec of work separated by 36 sec of rest.)

Number of intervals: at least 10 and the goal is to work up to 17+ sets

before you test the SSST.

Number of reps per set: 16 (it is very important NOT to go faster or slower.

DO NOT speed up to get more rest- it will ruin what you are trying to do.)

If your hands can take it do this at least twice per week.

Only substitute with swings if it is really necessary. The program is based on

the specific VO2 kinetics of the snatch not the swing.

The program is very taxing and one should always build up volume slowly.

Now go be an animal and try it!/

Kenneth Jay