Pick The Brains of the World's Best Kettlebell Instructors

Geoff Neupert, Sr. RKC just announced a stellar lineup for his kettlebell teleseminar series. The list goes on and one and includes Brett Jones, Master RKC, Kenneth Jay, Master RKC, David Whitley, Sr. RKC and Will Williams, SR. RKC.

Check it out Click Here!

Viking Warrior Practice

Yesterday, I worked on 2 of the three base strength lifts, as prescribed in the Sr. RKC, Kenneth Jay in the Viking Warrior Conditioning Manual.

I did low volume work using the 8 KG kettlebell for tactical pull ups as well as for pistols.

I did 20 reps of each Viking Strength lift in sets of 2. This week is the second week of low volume strength practice and next week the volume will increase and the load will go down. Already feeling much stabler and better about the pistols.

Also, I did 44 work sets of the mVO2 protocol. Felt a bit lethargic as I fight off a cold but was consistent in cadence and energy was adequate to get the job done.

Sandy Sommer, RKC

Kettlebell Pistols in the Viking Warrior Strength Program

As you may know by now, I'm strictly following the Viking Warrior Conditioning program. Kenneth Jay wrote a great article a few years ago about Viking Warrior strength and how to train to be as strong as you can be essentially. That's what I'm doing now.

This week I'm in a Low Volume week so I did body weight pistols with an 8 KG Kettlebell for additional resistance today. I did fifteen reps on each side for a total of 30 reps rested very briefly between sets of two. When you watch the video you'll see that it's a work in progress.Please bear in mind that I taped the pistol video post workout. I can't wait to see where I am in two months or so.



I have quite a way to go but I wasn't doing pistols at all until 8 months ago. I have practiced to get this far and will continue to do so.
Would love to hear your thoughts, questions and comments!

Sandy Sommer, RKC

My Viking Warrior Conditioning Plan

I’ve finished the above book and I’m stoked. The conditioning and strength I’ve gained from ETK etc has me wanting to take my general physical preparedness to another realm.

I’ve lain out the below plan and hope you can offer your input.

I want to follow this for the foreseeable future and KJ makes a good case that is feasible.

Each session will be preceded with a joint mobility warm up as well as some swings and goblet squats.

Monday: Viking Strength Practice

Tuesday: Viking Conditioning

Wednesday: Variety day: Will always include TGU practice and then I may get out a sledgehammer, sandbag or a Power Wheel. Probably will do a wind sprint or 20 as well.

Thursday: Viking Strength

Friday: Viking conditioning

Saturday: Viking Strength

Plan to cycle this for 5 weeks and then take a week off to recovery. Will do joint mobility work etc during this week.

Here’s where I am: PR on Press is 36 KG. I’ve done 40 minutes MVO2 going 15/15. Am going to retest the cMOV2 and start again. Last did it fully in January.

I’ve been practicing low volume pull ups with 8 KG attached to one foot. High volume with bodyweight.

When I practice pistols I usually do it with body weight.

I will continue to do my ETK press ladders separate from my pull ups.


I thought I’d rotate the Viking strength practice with the 3 Beast Exercises. For example, I’d start Monday with Press, High Volume.

Then Thursday, Low Pistol practice.

Saturday would we High volume pull up practice.

The next week I’d start with Low volume press Monday. High Volume Pistols Thursday and then end on Low volume pull ups and so on.

Do you agree with my approach? What suggestions would you make?

My goal is to be able to do the MV02 with the 24 KG kettlebell. Also, will go to RKC II next summer and kill it so I will be pressing the 40 KG KB by then as well be able to pull up with the 24 KG bell.

Thanks for your thoughts!

A Rare Opportunity To Become A Viking Warrior

Kenneth Jay's new book, Viking Warrior Conditioning answers all the questions you may have about getting a "heart of elastic steel with the strength of a rhino and the endurance of a rachorse."

The approach is scientific, yet very readable. Nothing is left to chance. Every VO2 protocol is broken down and explained. The protocols dissected is worth the price of admission. The roadmap makes the book a required part of your library.

If your goal is to become a man or woman of uncommon fitness than you really should invest the time to study this manual. And it is a manual by definition. It's a "handy book of facts, instructions, etc. for use as a guide or reference; handbook." That is the Viking Warrior Conditioning.

Why leave your conditioning to chance? The information maps out the "Tripod of Power" as well as the "Tripod of Conditioning."

There are wonderful interviews with those who are already "Hard" men and women.

There are a few editorial mishaps but I'm sure those will be corrected. What can I say? I'm OCD about stuff like that.

Most of us you are using kettlebells to get fitter will need to look no further than this volume in order to reach our goals.

Email me if you have an additional questions! Oh and if you'd care to sign up for the next RKC worshop here is the information.

Sandy Sommer, RKC

Viking Warrior Conditioning

The Viking Warrior Conditioning The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training Kenneth Jay, Master RKC maybe the best information out there now or ever on how to get the most out of your kettlebell.

Look for a review here soon as I ordered the book last week. Click the above link and see what the hub bub is all about!

Sandy Sommer, RKC