VO2 Max Training- Conditioning For a Bikini Compeition

          As mentioned in my previous post, my goal is to train only with kettlebells for my first figure competition. (Find out why I ended up competing in Bikini here.) One of my main training protocols is Kenneth Jay's Vo2 Max using both the kettlebell snatch and viking push press (when my hands need recovery).

          Why use a VO2 protocol for conditioning? 



1: Forges a heart of elastic steel- If you want to increase your maximal oxygen uptake (the gold standard of all athletics), one must train at an intensity that elicits your maximal oxygen uptake. So for example, fast "sprints" vs. long, low- intensity conditioning.

2: The snatch will get you shredded- This kettlebell exercise is ballistic and intense. It is a perfect example of "high intensity interval training" which burns way more calories and fat compared to steady state cardio training (jogging, biking, etc).  You will forge ripped abs, shed inches, lean and tone your arms, build cannon ball shoulders, and a sexy back. Not to mention a shapely butt and awesome legs.

3: It's freaking cold outside- Winter is here and training outdoors is extremely challenging in the northwest so I need to take my conditioning session indoors.


How it works:

5 Minute Cadence Test:

1st min: snatch every 7 sec on stronger side

2nd min: snatch every 6 sec on other side

3rd min: snatch every 5 sec on first side

4th min: snatch every 4 sec on other side

5th min: go all out on stronger side and count your total reps. Total reps divided by 4 and round up. My number is 7

15:15 work:rest ratio- 15 secs of snatches to hit your number: 15 secs of rest: repeat on other side.

Goal: 80 sets of 7!  I am currently on set 62 with a 12kg. I completed 80 sets with the 18lb already. I do this 2x per week.

Next step: Either start over going heavier (unlikely for me), retest cadence and work towards 80 sets of 8 reps, or move on to the next protocol- 36:36 (more on that once I am there).

Check out Kenneth Jay's book by clicking the link below. I highly recommend buying the "Viking Warrior Conditioning" if you want to improve your athleticism, conditioning, and sculpt a lean, shapely body. 




XOXO,

Abby

Read more about my Bikini story:

"Strategies for First Bikini Competition"

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