36/36 and 15/15 Training

[BendtheBar]

Viking Warrior Conditioning - The 36:36 MVO2 Protocol - YouTube

Viking Warrior Conditioning - The 36:36 MVO2 Protocol - YouTube

[BendtheBar]

5kgLifter: with the 15:15, the normal cadence is between around 7 - 9 reps, 9 being the absolute max really that can be done in 15 secs; so if you can do 9, it's better to go up a KB weight and do less but remain consistent

5kgLifter: once his reps drop below his 19 for the 36 seconds, then it's time for him to stop and then start again the next session at 19 rep cadence etc

[5kgLifter]

https://aiki.pbworks.com/w/page/1594...ata%20Protocol


There's a great explanation of the 36:36 protocol here, see a few posts down and a bit of detail about how and why it's 36s not 30s etc.

I wasn't sure about posting lots of info direct from the book so a link kinda works for us that way.

[5kgLifter]

With the 15:15, which is wiser for beginners, you will be using a heavier KB (eventually) than with the 36:36 purely because the 36 seconds straight will take a whole sight more energy...it also means that having done the 36:36 you will be able to go up a size in KB if you choose to do the 15:15 at some point afterwards and so forth.

Dan John also does these, the 36:36 protocol, and from what I recall does not take it to the 80 recommended sets, which would take around 40 minutes at the 15:15 protocol, but goes to around 20-25 minutes total work time which is all anyone really needs.

Those attempting the 80 sets are generally after an RKC certification and need the stamina for that anyway which this provides for them.

Enjoy, but build up slowly, remember your skin has to adjust as well.

For the 15:15, I use a digital kitchen timer, since every 15 seconds, I'm either picking the KB up or putting it down, so there's not a lot of mental focus required to work out what I'm supposed to be doing and when; start at 15 seconds, that way you don't faff about trying to switch it on and pick up the KB at the same time.

[bruteforce]

Thanks for the info Babs, I think I'm going to try this out starting next week.

[5kgLifter]

Just one small point which I don't know whether the link above covered, but for those doing the warm-up 6-minute cadence test to see how many reps they should be doing for their 15 sec segment (work period), you must start the test on your weak arm which then leaves your more dominant and therefore stronger arm to do the last minute all-out.

Have no fear, when you come to doing the 15:15, even though you tested your absolute max on the stronger arm, things will be fine even on your weaker side...I know from experience.

[BendtheBar]

Going to give the 15/15 a whirl today.

[5kgLifter]

Originally Posted by BendtheBar

Going to give the 15/15 a whirl today.

Okay, first things first, I have to say....this is NOT a squat, it should be initiated like a football hiking technique, hinge at hips, hips backward as if trying to touch a wall which gives the stretch in the hammies...using leg power from that position, drive to a standing posture, the leg drive is what is behind the arm power.

Are you doing snatch technique? That's slightly harder with a heavier KB but not so much with a lighter one...I'd advise wearing a sweatband around the wrists, or some form of padding (an old sock with the end cut off and doubled over would suffice), this is more so for people new to it, when technique is down, then the padding isn't required at all.

Keep the wrist straight, at the end, top position, of the snatch.


Even though the swing can be used for this as well (the 15:15 or the 36:36) more benefit is gained from the snatch.


But enjoy, and you'll be sucking plenty of air; so make sure to quit when it gets too much, don't push it.

[BendtheBar]

First day. Going to build slow.

15/15 Kettlebell Snatches

3 rounds with 25 pounds - 8 snatches per round.

[5kgLifter]

Originally Posted by BendtheBar

First day. Going to build slow.

15/15 Kettlebell Snatches

3 rounds with 25 pounds - 8 snatches per round.

Nice! How'd it feel?


The way they normally tally the sets are every 15 seconds (or arm) is 1 set, so 1 minute at 15:15 would equal 2 sets.

So, I'm guessing 3 rounds was 6 sets for you, based on the above breakdown.