The 36:36 Workout, & more
Greetings,
Since last week when I first tried the 15:15 Protocol of the Viking Warrior Conditioning kettlebell training book, I had a bit of fear, trepidation, and a few ounces of courage to try the 36:36 Protocol in the VWC list of things to accomplish. First, it called for 17 kettlebell snatches for every 36 second set, with 36 seconds rest before you do the other arm. 35 sets total. I did the math on that, and its just shy of 42 minutes (41:24). 72 seconds x 35 = 2520 seconds, or 42 minutes. Take off the final rest period, and its 41:24. It also came to 595 total kettlebell snatches in that time frame. Yeesh. I just did 560 of them in the 15:15 Protocol. Could I handle 35 more with just under 1:30 added to my total training time?
Well, I did it, but not without struggle at the end. You see, when you're doing KB snatches for extended periods of time like this calls for, you'll notice something. All the action of the KB going from between your legs to above your head & back tends to cause a lot of blood to flow to your body, and it feels like the blood just flows right to the end of your hands & forearms. It fills up so much, it feels like you can't even squeeze or grip the kettlebell sometimes, especially as you reach the 12th or 13th rep of your 17 in each set. Thankfully I made it through, but I really had to concentrate. I'd say it worked just as much on my mental toughness as it did with my physical ability.
Bottom line: it was worth it. This one taxed me, even more than one very hard 5K, I would dare to say. That is worth it to me.
I'm taking a break here before I worry about the next step in the protocol series.
Today, I felt like a run on the t-mill, so I did the following:
1/2 mile @ 8.0mph
1/2 mile @ 10.0mph
1/2 mile @ 8.0mph
1/2 mile @ 10.5mph
1/2 mile @ 7.5mph
Total time: 17:25. I was amazed I could do this, because of the tough workout of the 36:36 Protocol on Wednesday. I plan to take Friday OFF to recover from these 2 days of very hard, and slightly hard back to back workouts.
I better get used to the hard stuff, as I will be starting up with coaching my school's track team next week! I am returning to coaching once again for track, taking the long distance kids of the 800m to 3200m distances. I will have a small group, and it should be a ton of fun to do some workouts with them as the season goes on. I'm already planning out their focus on the first few weeks, and when I start adding in some meets on the overall plan, I can go into some more precise planning. Mostly, my coaching plans follow a plan of:
Hard Day - Speed Day
Medium Day - light running with 1/3 to 1/2 of race distance at race speeds
Light Day - 1.5 to 3x the race distance, done at easy-moderate paces for recovery
When I get into the thick of 1-2 meets/week, the meets themselves work as "Hard" days, and the Light/Medium days get planned out on a day by day basis. It all depends on how everyone feels. With such a small group, I can perhaps give more precision to each kid this way.
I also add in some unique stuff, meaning KETTLEBELL stuff, on the medium days. My main staple is doing KB Swings between laps on the track. The Swing portion becomes a brief, intense period of work, with easy jogging on the track between sets of Swings. Sometimes, a deck of cards comes into play and certain exercises get assigned for each face card or number drawn. Numbers 5-10 get kept in the pile, with the face cards, in this deck. If they pull a 7, they run at 70% around the track for a lap. In order to keep it not TOO intense, only one 9 and 10 card is allowed to be drawn by each person. If they get it again, they simply re-draw for something else. Kings are Swings, Queens are Bodyweight Squats or Lunges, and Jacks are usually Jump Roping. Aces are Wild Cards, where they can choose whatever they want to do. This workout has been a very fun one, from my days in doing boot camps or coaching XC & track kids in the past.
'Til next time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Since last week when I first tried the 15:15 Protocol of the Viking Warrior Conditioning kettlebell training book, I had a bit of fear, trepidation, and a few ounces of courage to try the 36:36 Protocol in the VWC list of things to accomplish. First, it called for 17 kettlebell snatches for every 36 second set, with 36 seconds rest before you do the other arm. 35 sets total. I did the math on that, and its just shy of 42 minutes (41:24). 72 seconds x 35 = 2520 seconds, or 42 minutes. Take off the final rest period, and its 41:24. It also came to 595 total kettlebell snatches in that time frame. Yeesh. I just did 560 of them in the 15:15 Protocol. Could I handle 35 more with just under 1:30 added to my total training time?
Well, I did it, but not without struggle at the end. You see, when you're doing KB snatches for extended periods of time like this calls for, you'll notice something. All the action of the KB going from between your legs to above your head & back tends to cause a lot of blood to flow to your body, and it feels like the blood just flows right to the end of your hands & forearms. It fills up so much, it feels like you can't even squeeze or grip the kettlebell sometimes, especially as you reach the 12th or 13th rep of your 17 in each set. Thankfully I made it through, but I really had to concentrate. I'd say it worked just as much on my mental toughness as it did with my physical ability.
Bottom line: it was worth it. This one taxed me, even more than one very hard 5K, I would dare to say. That is worth it to me.
I'm taking a break here before I worry about the next step in the protocol series.
Today, I felt like a run on the t-mill, so I did the following:
1/2 mile @ 8.0mph
1/2 mile @ 10.0mph
1/2 mile @ 8.0mph
1/2 mile @ 10.5mph
1/2 mile @ 7.5mph
Total time: 17:25. I was amazed I could do this, because of the tough workout of the 36:36 Protocol on Wednesday. I plan to take Friday OFF to recover from these 2 days of very hard, and slightly hard back to back workouts.
I better get used to the hard stuff, as I will be starting up with coaching my school's track team next week! I am returning to coaching once again for track, taking the long distance kids of the 800m to 3200m distances. I will have a small group, and it should be a ton of fun to do some workouts with them as the season goes on. I'm already planning out their focus on the first few weeks, and when I start adding in some meets on the overall plan, I can go into some more precise planning. Mostly, my coaching plans follow a plan of:
Hard Day - Speed Day
Medium Day - light running with 1/3 to 1/2 of race distance at race speeds
Light Day - 1.5 to 3x the race distance, done at easy-moderate paces for recovery
When I get into the thick of 1-2 meets/week, the meets themselves work as "Hard" days, and the Light/Medium days get planned out on a day by day basis. It all depends on how everyone feels. With such a small group, I can perhaps give more precision to each kid this way.
I also add in some unique stuff, meaning KETTLEBELL stuff, on the medium days. My main staple is doing KB Swings between laps on the track. The Swing portion becomes a brief, intense period of work, with easy jogging on the track between sets of Swings. Sometimes, a deck of cards comes into play and certain exercises get assigned for each face card or number drawn. Numbers 5-10 get kept in the pile, with the face cards, in this deck. If they pull a 7, they run at 70% around the track for a lap. In order to keep it not TOO intense, only one 9 and 10 card is allowed to be drawn by each person. If they get it again, they simply re-draw for something else. Kings are Swings, Queens are Bodyweight Squats or Lunges, and Jacks are usually Jump Roping. Aces are Wild Cards, where they can choose whatever they want to do. This workout has been a very fun one, from my days in doing boot camps or coaching XC & track kids in the past.
'Til next time...
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 3/4/2010 5:56 PM 
Categories: uncategorized
Tags: kettlebell training interval training
Categories: uncategorized
Tags: kettlebell training interval training
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