High Volume Kettlebell Press Practice For Viking Warrior Strength

I practiced my High Volume Pressing today. This was my second high volume using the 24 KG kettlebell. I did increase the work I did by 15%. Last week, I did 160 reps and felt strong. Today I increased the volume to 184 reps and felt like I had excellent form. I did it in 23 sets of 8 (4 per side). I knew I could manage my fatigue at this rep count.

Proper form is one of the hallmarks of the High Volume days.(All days for that matter) and if you feel like your form is disintegrating due to accumulated fatigue then it's time to stop. The goal is to do at least 100 reps per side but that will be worked up to. Injury isn't part of my agenda, nor should it be in yours. I've never been hurt in the 3 years plus I've been training with kettlebells. Using my head has been a big part of that. Don't misunderstand me. I work my tail off. I just use my brain as well.:) Most injury can be avoided. Know the difference between pain and injury. Pain is good!

Tomorrow, I will be doing low volume pistols. 10 reps total using the 20 KG kettlebell. I will also do my Viking Warrior Conditioning too. It's going to be a great day!

Sandy Sommer, RKC

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.

Kettlebells In 11 Minutes

Did a very solid session today with the 28 kg Kettlebell. All I did was 11 minutes of Kettlebell Presses did 2 a side and rested and ended up doing 40 reps in 11 minutes. Good reps. Solid reps. Hard Style breathing behind the shield reps.

Sandy Sommer, RKC

Easy Like Monday Morning

Didn't quite feel it like I usually do!

Probably has something to do with my end of weekend dining fare. Pulled pork, BBQ shrimp, buttered corn, deviled eggs, chocolate chip cookies...not my usual menu but well worth it!

I had ZERO energy. Imagine if you eat like that every day LOL and some do that. Wow:)

Was able to manage this with my 24 kg Kettlebell:

50 Presses

100 swings

67 snatches

There is always tomorrow.

Sandy Sommer, RKC

Double Press 16KG Kettlebell

Whether because I have little imagination or for some other reason, I have never contemplated double presses. I saw Jordan Vezina, RKC do it and I wanted to check it out for myself. Please feel free to comment!