Viking Warrior Conditioning 15:15

http://supremeultimatefitness
http://totallyzenworkouts.com

Dale Buchanan of Supreme Ultimate Fitness in Boca Raton, FL demonstrates and explains the VWC 15:15 protocol with 8 sets of the interval training program. He is using a 16kg kettlebell at a cadence of 7 snatches/15 seconds. The goal is to work up to 80 total sets.

This is the same exercise program used in the ACE study "Twice The Results in Half The Time" proving that kettlebell training burns 20 calories/min

Learn how I progressed through this protocol last year on my blog http://totallyzenworkouts.com/viking-warrior-1515-vo2-max-accomplished/

VWC book: http://www.dragondoor.com/b39.html?apid=4a8ae1f77a927&abid=3314091e

Category:

Howto & Style

Tags:

• kettlebells
• kettlebell snatch
• fitness
• VWC
• workouts
• boca raton
• health diet
• exercise
• tutorial
• howto
• instructions

[legion4400]

Just did my 1st VWC yesterday, I only used a 30 lb kettlebell and only could get 6 reps in 15 seconds. I went for 20 min and hope to add to that tomorrow. I actually feel pretty good, thanks for the video and input, good stuff.

[DaleFitness]

@legion4400 That is awesome. I'm impressed. if you check out my blog Totally Zen Workouts and search for the viking warrior conditioning I have a full post on my 15:15 journey from summer 2009

[kettlebellpower]

What about "ACTIVE REST" in your 15 seconds rest time?? Kenneth wrote on page 33 that you should do active rest, that mean - this is not true VWC 15:15 but something lighter.. ;-)

[DaleFitness]

@kettlebellpower If you feel you need active rest then do it. I wrote an entire article on Ezine called What is Active Recovery on active rest am and a big fan of it. Did not show it in this video as it's pretty boring and I did not need it at the beginning as I was not tired. Use it near then end when you start to fatigue.

[apollodron]

@dalefitness how do you switch hands on the cmvo2 test i couldnt get that part do you repeat each minute with the other hand?

[CorrerPorVida]

i am curious....i know the reason why it burns so much is because in requires so much muscle recruitment, but if i did the same thing or a similar thing with bur-pees...wouldn't that have a similar effect

[DaleFitness]

@FulcrumConditioning Thanks so much for your feedback. We all learn from each other :)

[FulcrumConditioning]

@gurubizar I teach and practice GS, but I use HS for VWC. VWC is designed to be done 'supramaximally', i.e. at a 'sprint' pace. GS is about conservation of energy and efficiency of movement. GS is not ideal for VWC as the grip variation and corkscrew descent (to name just two features) slow the snatch down. HS snatching is much faster, simpler and involves much less subtlety. VWC prioritises and rewards the first two but has no place for the latter.

[gurubizar]

@DaleFitness

So if the technique I use for VWC doesnot really coun,t then I guess for me it's no more Viking Warrior Conditioning anymore ? (the hardstyle technique is to much trouble, the handcare )

[msbarb1]

So do this atleast 2 x per week??, is there a dread factor to this type of workout??, it is rough on the hands??? do you recommend the 80 reps for women to?? Thanks Dale