Kettlebell Swing Ladders for VO2 Max

Рет қаралды 67,944

Zack Henderson

5 ай бұрын

Пікірлер: 31

@NoFayth 5 ай бұрын

last part got me locked in

@davidwagner9644 5 ай бұрын

For those looking for a V Zero 2 max increase workout i got you. You need a heart rate monitor that has alarms you can set. A kettlebell of course or any cardio. On the Heart Monitor set the bottom alarm for 70 to 75 % of your target heart rate. Set the top alarm for 85 to 90% of your target heart ratem. Beginers start at 70% and 80%. Start two handed swinging until the top alarm goes off you stop and rest until the bottom alarm goes off, then you start swinging again. Set a timer and count the number of times you start and stop. So a start is 70% and stop is 80% in our beginners example. That is 1 round. As your V Zero 2 max goes up, your rest periods will get shorter and you will have to work harder to get to the top alarm. I got this from a hockey trainer who uses this protocol with slideboards and kettlebells with his clients

@petergoestohollywood382 5 ай бұрын

Awesome Protocol! Thanks for sharing! How do I know what heart rate best to target? Target = 90% of max heart rate or something along those lines?! So Start would be 70% of 90% max heart rate = 63% of max. And stop would be 80% of 90% max heart rate = 72% of max. Did i get that right?

@davidwagner9644 5 ай бұрын

@@petergoestohollywood382your target heart rate is the range should should be exercising within. If you have ever heard of Zone 1 or Zone 2 cardio that is what they are referring to. The simple way to calculate your target heart rate is, 220 minus your age. For simplicity i will use a 20 year old. Their target heart would be 220-20= 200. 200 would be the maximum beats per minute. No one ever trains here though. My Beginer example is 70% to 80%. So using our 20 year old 70% would be 140 beats per minute. 80% would be 160 beats per per minute. So you would exercise until the top alarm goes off, this would be 160 bpm and you would rest until the bottom alarm goes off which is 140 bpm.

@AliAhmed-ft9wj 4 ай бұрын

Can u use Apple Watch to do this?

@davidwagner9644 4 ай бұрын

@@AliAhmed-ft9wj I suppose you could. The only issue is the further you are from the heart the less accurate the pulse is unless you have certain medical devices

@tonyslaughter8954 5 ай бұрын

I’ve been doing kettlebell swings since 2009. I remember when they were obscure and no one knew what they were.

@karavalentine920 2 ай бұрын

For autistic people like me its the training to breath through my nose that has been life changing doing this has actually desperatly already improved my life. It only males sense, as oxigen is our fuel...

@jamie764 27 күн бұрын

Can you expand on this?

@skeeter7932 5 ай бұрын

So im really trying to workout but i cant afford the gym or most equipment so ive been doing alot of calisthenics. I just came across you videos and i can afford a kettle bell lol so here we go!! Thank you!

@DeanHenry-hm9bd 3 ай бұрын

This is a great video! I have arthritis in my knees , so I can’t do any impact exercises like running or skipping rope for cardio, at 65 yrs old this will be perfect for me, i’m still an apprentice at kettlebell training, but since I have subscribed to your channel, I’m learning a lot thank you so much for posting this video because it is going to help me out a lot.

@Tijlcresens 4 ай бұрын

They're also very effective to warm up for deadlifts, and good to work off the muscles and reduce onset pain from deadlifts if u do them post exercise

@shantanusapru 5 ай бұрын

Could you make a longer video about what strategies to use (reg. KBs) w.r.t. maximizing one's/training for VO2max? Exercises? Sets/reps/times/rest periods? Programming? Et cetera... Thanks!

@alecanderson2250 5 ай бұрын

check out pat flynn. search for him and swings. he does a SED - swing every day routine. He's a legend

@bronsondeliac2625 5 ай бұрын

That's a really good idea

@DDG-Downfall 5 ай бұрын

This.

@Samkornkamon 2 ай бұрын

Is there a way to modify this or something that will have the same effect if you have knee problems?

@abhaypowar6747 4 ай бұрын

Sir, please video on shotput workout..... 🙏

@alexcockerill 5 ай бұрын

I’m 6’1 160lbs in 7/10 shape. What weight should I do? Also reps/sets?

@Noneofyourbusiness-rq9jq 5 ай бұрын

dont bother they do very little so many better ways to train than swinging something between your legs . Look at Renaissance periodisation on the subject kettle bells really are a waste of time.