Thursday, May 7, 2009

Progress in My Viking Strength Practice


I'm making great strides in my cardiovascular conditioning as well as my maximal strength in the Press, Pistol and Tactical Pull Up.

I do the Viking Warrior Strength Practice 6 days a week. I do each exercise twice each week. Once, low volume with near maximum weight and another high volume with sub maximal weight. I have seen big gains in a short amount of time.

Twice a week I do the Viking Warrior Conditioning as well. With another day of Turkish Get Ups thrown on a low volume day.

I haven't had any recovery issues and each workout is planned well in advance. The next workout is based off the one prior to it.

As an example, I'm using information from Marty Gallagher to do the low volume component of the workout. Once I get to 4 reps per side per set for 4 sets I move up. So I will be working with 2 16 kg kettlebells in my 1 hand next week on the low volume day of presses.Single-hand double kettlebell presses are an amazing tool. First of all they tell you the truth. You simply can't do them and not do them right. Drive a hip out and hello bell to head. Take your forearm off perpendicular, hello bell. If you didn't know what you were doing wrong before now you know:)

In addition, the bio mechanics of the movement are a bit different than a single whole kettlebell. The center of gravity changes with two bells. Try it with the larger bell on top of the smaller bell and you will see what I mean. You really must generate explosive power to move two bells. The sticking point is different as well. Give this a shot but remember to clean the bells safely using two hands. DON"T TRY IT WITH ONE HAND!

For the high volume work, I'm currently using the 20 kg kettlebell. I'm a workout or two away from moving up to the 24 kg kettlebell for this part of the practice. This week, my high volume session was 264 reps with the 20 kg bell. So I moved 5280 kgs. Not bad at all. That is the volume. On the low volume day it was around 900 kgs of volume. Quite a bit different. And that difference allows for recovery. Good sleep and proper fueling allow we do keep going.

I hope you find this helpful and please feel free to ask me any questions at all or feel free to comment.

I'll give some info about the pistols and Pull Ups another time. I'm excited to write about pistols as I've made significant progress lately.

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6 Comments:

At May 8, 2009 at 5:25 AM , Blogger Bud said...

Great post. Worth a video on the two bells per hand I think. Would also like more info on what the high volume day is like.

One observation: This is obviously not the novice workout. How does this fit into your overall KB training with clients.

 
At May 8, 2009 at 5:29 AM , Blogger Sandy Sommer, RKC said...

At the top there is a video link for the press. The high volume day should be a sub maximal weight. Something you can move 15 times or so in good form. I do sets of 6 per side. Alternating and with just enough recovery between sets. I do press ladders with clients so there is still some volume but not quite like this. Hopefully we will get to that in the future. One thing to note about low volume work is that I DON'T alternate sides. I do all the work on the strong side first and then move over the the less dominant side.

 
At May 8, 2009 at 7:03 AM , Blogger Laura said...

At last, a valid use for 10 lb kettlebells! I think my form on the kettlebell press is okay but I'd love to put it to the test. I hope I don't end up bonking myself in the head :)

 
At May 8, 2009 at 8:11 AM , Blogger Mike Frerichs said...

This is a very impressive workout. thanks for the posts. Enjoy reading them.

 
At May 8, 2009 at 7:45 PM , Blogger Jennifer said...

Does that book address approaching pullups and pistols from not being able to do one without some form of assistance? How long are the workouts? Are they short enough that you can pair some other something with them in a day to accomplish another goal set? I don't have it yet and am debating getting it.

 
At May 10, 2009 at 2:37 PM , Blogger Sandy Sommer, RKC said...

Thanks Mike and I appreciate you taking the time to check it out. I hope to continue to make it worthwhile for you.

Jennifer,

Viking Warrior Conditioning is only about the conditioning component of training. The strength part KJ wrote and it's in our manual at page 133 I think.

the Viking Warrior Program is my sole focus right now. I'm getting stronger all the time and my conditioning is far better than in October. Just pistoled a 24, close to pressing the 40 now and doing 20 kg Tactical Pull ups.

 

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