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Kenneth Jay’s VO2max protocols have already become an underground legend in the world of advanced strength and endurance training. Now, here is the complete theory and battleplan for forging that heart of elastic steel—from the Viking warrior himself.
“It’s not often in the world of physical training that something comes along so special, so unique, and so effective that it causes a paradigm shift in how people train and think about training. Louie Simmons turned the powerlifting world upside down with his inspired reinvention of how to train the powerlift. Pavel did the same thing and more with the Russian Kettlebell Challenge. And now, Kenneth Jay has taken the Tsar of the Kettlebell lifts—the kettlebell snatch—and created a method of training so revolutionary that it causes us to rethink everything we thought we knew about cardiovascular training and how to incorporate it into our strength and conditioning programs.
The training program really forces you to hit on all cylinders at once: speed, power, efficiency of movement (you can’t go fast if you’re inefficient), mental and physical toughness, and, of course, the cardiovascular system of a miler with the muscular power of a gymnast. What a great combination!”—Mark Reifkind, Master RKC
Kenneth Jay’s VO2max protocols have already become an underground legend in the world of advanced strength and endurance training. Now, finally, here is the complete theory and battleplan for forging that heart of elastic steel—from the Viking warrior himself.
What to expect from Viking Warrior Conditioning? Listen to fellow Master RKC, Mark Reifkind and discover the amazing benefits and rewards that soon can be yours too when you get your hands on Kenneth’s secrets:
It’s not often in the world of physical training that something comes along so special, so unique, and so effective that it causes a paradigm shift in how people train and think about training. Louie Simmons turned the powerlifting world upside down with his inspired reinvention of how to train the powerlift. Pavel did the same thing and more with the Russian Kettlebell Challenge. And now, Master RKC Kenneth Jay has taken the Tsar of the Kettlebell lifts—the kettlebell snatch—and created a method of training so revolutionary that it causes us to rethink everything we thought we knew about cardiovascular training and how to incorporate it into our strength and conditioning programs.
Kenneth has looked at the true meaning of cardiovascular adaptation and configured a kettlebell-training program to elicit that response for real. As I told him when we were discussing the benefits I had derived from this, “The VO2max training delivers what circuit training only promised: real strength and cardiovascular conditioning in the same package. With NO compromises.”
I remember sitting in the auditorium at the Level 2 RKC Certification when Kenneth unveiled this new regime and I heard him speak about building a heart of “elastic steel” using only the 16 kg kettlebell. I was able to snatch the 24 kg bell quite well at the time but was still suffering from shoulder issues that precluded me from really going all out with it. My powerlifter’s mindset would not allow me to use lighter bells, as that would be “too sissy,” to quote a top-level Russian Kettlebell Chief Instructor. But as a volume-training addict, the program intrigued me.
I was even more intrigued when I got to witness the RKC candidates being put through their paces in this new way of using the kettlebell. It looked brutal but quite safe—a great combination for this high-mileage, ex-competitive athlete. I had to try it as soon as I got back home. And what an eye-opener it was!
Having gotten permission to use a lighter bell, I felt quite safe focusing on moving the weight as quickly as I could during the snatches and trying to do the prescribed number of sets and reps. Trying is the operative word. I stopped counting when my heart rate topped 190 and I wasn’t even halfway through the workout.
As an ex-gymnast, I have always reveled in the speed and momentum training that kettlebell work not only allows but encourages. I immediately realized that the magic in the bell was its ability to really develop speed and, with speed, power. And as we all know, in the world of sport, speed and power are the king and queen. This new VO2max training program maximized both these attributes to the hilt, all the while using weights that were so safe that anyone could do them—anyone who could handle the workload, that is!
Always being one to take a long-term approach and giving my injuries their due, I adapted the program to just one day a week, not really thinking I would be able to garner all the benefits from such a modification. But in just eight weeks of doing the workout religiously once a week, in addition to my other KB training, my resting heart rate dropped from 64 to 48! It hadn’t been that low since I had trained for ultramarathons and triathlons! Kenneth was really, really on to something special.
I also put my clients who were snatching on the system, and they saw results so quickly that it was mind blowing: improved cardiovascular efficiency, loss of fat, and increased speed and power. Also, their snatch training went to a new level in so short a time that it was almost not to be believed.
It may seem impossible, but just two or three sessions of this program produced changes in people’s bodies and systems. Hard to believe, but it was happening right in front of my eyes—and all with kettlebells light enough not to scare away the most timid of clients. When something works, it works! Kenneth truly understands the meaning of force: mass x acceleration. Acceleration is clearly the lynchpin here.
My wife, Tracy, who at the time was in phenomenal shape from high-volume kettlebell training, also took to the program in a heartbeat and saw even more body fat loss and muscular definition than she had thought possible—and from just one session per week. Kenneth had really figured out something very unique.
The training program really forces you to hit on all cylinders at once: speed, power, efficiency of movement (you can’t go fast if you’re inefficient), mental and physical toughness, and, of course, the cardiovascular system of a miler with the muscular power of a gymnast. What a great combination!
One year later, at the next Level 2 RKC Certification, Kenneth unveiled his latest addition to the VO2max program—the BOOST, a peaking protocol—and again, he put the candidates through their paces after the lecture. This was another eye-opener, especially to Tracy, who had been training with the regular program religiously. She knew this would be the ticket to putting her Secret Service Snatch Test (SSST) numbers over the top.
Now with this amazing book, Kenneth has put it all down on paper. All the science, all the protocols, and all the progressions. He has added even more protocols to the original program, and all have real research to back them up. This is not an easy read, just as the protocols are not easy to do. Simple but not easy, as I love to say.
After a year more of doing VO2max workouts every week, everything has changed about my snatch training. All for the good! I can now snatch twice a week with no shoulder issues, and I could do three sessions, if I wanted. The speed and power I got from using the 16 kg bell has transferred to my 24 kg snatch work, and I can now snatch the 24 kg as quickly and powerfully as the 16 kg. My conditioning is at an all-time high, as is my recovery ability. My resting heart rate is still low, as is my body fat level, but my muscle mass is as high as it’s been in years. And now with this book and these new protocols, there will be no lack of progression or growth in my snatch training or my conditioning in the coming months. I can continue unabated along the path of mastery of the kettlebell snatch for power and conditioning.
Kenneth has taken the concepts of deep skill and internal focus—the hallmarks of the RKC system—and created a method that is revolutionary yet accessible to virtually anyone who can snatch a kettlebell. Of course, he or she must also have the intestinal fortitude and desire to have the heart of a racehorse and the strength of a grizzly—worthy goals, to say the least.
If art is where science and intuition meet, then Master Instructor Kenneth Jay has truly created a work of art. Thank-you, my brother! This training will serve me well for many, many years, as it will the multitudes who take up the challenge. Thank-you for developing it. I know it will stand the test of time.
And here is what other leading authorities have to say about Kenneth’s groundbreaking work:
“Kenneth Jay has produced what may be the most eye-opening work on VO2max training available today. Jay begins by taking the reader through the fundamental scientific principles of top-level conditioning. His down-to-earth writing takes the abstractions of calculations and puts them into the tangibles of training. Continuing with a step-by-step description of his Viking Warrior Conditioning regimes, Jay walks the reader through the fine details of his method. His progression of kettlebell training regimens is designed to take you from weekend wanna-be to victorious Viking.
Educational, entertaining, enlightening, and inspirational, Viking Warrior Conditioning is sure to be a well read and re-read part of any elite coach, trainer, athlete, or warrior’s library!”
—Mark Cheng, L.Ac., Ph.D., RKC Team Leader, Contributing Editor: Black Belt Magazine
“If you want to understand the why and the how of kettlebell training for conditioning then this is the book! This is the guide to using the kettlebell for optimal VO2max conditioning. Kenneth Jay’s protocols have benefited me and my clients greatly.”
—Brett Jones, Master RKC, CSCS, CK-FMS
“A great book by one of the best young minds in fitness. Against a bleak backdrop of fraudulent fitness product hucksters and in this era of No Brain – No Pain personal trainers, the Pain Dane does indeed have a brain— a big one —and this book is as welcome as a cool breeze ripping through a room full of stale cigar smoke.”
—Marty Gallagher, author of The Purposeful Primitive
By far the best conditioning program I have ever used!
By Asha Wagner, RKCII / Oakland, CA
The results speak for themselves. After completing the 15:15 protocol in about a month and a half my resting heart rate dropped from 54 to 45, my blood pressure dropped from 110/80 to 80 over 50 and I went from being able to hold my breath from 1 minute to easily over 2 minutes. My recovery rate, work capacity and resiliency are all as good if not better than they were 15 years ago. I highly recommend this book.
Rated 10/10 best conditioning book out there
By scott tighe / East Bridgewater, MA USA
i just have to say i received my copy yesterday and have not put it down. i have the DVD’s for the viking conditioning but the book takes it to a whole new level i am very pleased with the book, i could not recommend it more if you want the ultimate cardio workout. If your like me and would rather do interval cardio this book is for you. It will explain any question you could possibly have.i just want to say thank you to kenneth jay and dragon door for making this book i will snatch for as long as i live.
Rated 10/10 Comprehensive plan for success
By geoplaten / Pittsburgh, PA
This book is terrific – as thorough and comprehensive as anything I’ve read recently. I look forward to putting the plan into action and reclaiming lost Viking heritage.
Many topics are covered: the theory behind the protocols, the actual protocols (covered in great detail so that anyone can understand them), testimonials, sample programs, interviews – really, just everything you’d want.
I highly recommend purchase, it is worth far more than the amount I paid for it. I hope to meet KJ someday in person to thank him.
Rated 10/10 A “Must Have” if you are serious about your conditioning
By Dustin Miller, RKC / Chicago, IL
Absolutely amazing. Very easy to understand, even if you don’t have a background in exercise science. Kenneth makes the science behind it comprehensible. The program is laid out and easy to follow.
I’ve been doing the 15:15 program since Sept 08 when I attended the RKC. I’m very excited now to do the other protocols to see how far I can go with my conditioning. The 15:15 has already given me better conditioning than I thought possible. Now I know the rest of them will take it higher! It will help me prepare for RKC Level 2 this summer.
It is a MUST HAVE!
Rated 10/10 Must read
By Teacher/Trainer/Exercise Physiologist / Boston
I just read a book all the way through from cover to cover the moment it was delivered. VWC is so addictive you just can’t stop. Kenneth Jay outlines almost every question you could probably come up with. If you are even remotely interested in improving you fitness and kettlebell snatches, hands down, this is the book you have to have!
Rated 10/10 Spectacular Book
By Joe McMahon / Delmar, NY
To me this is an instant classic and shares a spot on my shelf right next to Enter the Kettlebell. The research is amazing and very detailed. I have re-read a great deal of the book so I have a complete understanding(still not there,but working on it).
I had been doing the 15:15 protocol and had dabbled with the 36:36, BUT I had been doing them without the testing protocols and the formulas to determine my cadence. Wow what a difference. My conditioning is better than ever and I now know that I can take it up 4 more levels! Can’t wait.
The information on improving the snatch technique has helped me tighten up my form and has improved my explosiveness as well.
I have no doubt Kenneth’s 5 protocols will take my conditioning to very lofty heights. I look forward to suffering thru all 5 of them and reaping the hard fought results.
Do not hesitate to purchase this book. Follow Kenneths program to the letter and you will be shocked at how quickly you will get results.
Rated 10/10 The Dane of Pain Delivers the Goods
By David Whitley, SRKC / Nashville, TN
I have long been a fan of interval training with kettlebells and Kenneth Jay has written the cutting edge book on the subject. I have listened to him speak about his experiments many times, often picturing him wearing a white lab coat and a horned helmet, a mad scientist with Beserker tendencies.
Since being revealed to the public a couple of years ago, the VO2 max protocol has been steadily marching toward legend status among Hardstylists everywhere. With Viking Warrior Conditioning the Dane of Pain has chronicled the five protocols and explained both the science behind them and EXACTLY how to implement them into a training program.
Without this book, your kettlebell lifting will forever be incomplete. It is an absolute must read.
Rated 10/10 READ THIS BOOK OR ELSE!
By Prentiss Rhodes / Chicago,IL USA
As a lifelong athlete who has also gone through the paces of a graduate program, it is great to read a book on cardiovascular conditioning that is not the same old repackaged material.
After, hearing the material for the first time at the RKC II, I knew that Kennteth was on to something. When he trained the group with his protocol, I was a believer. VWC is even better than the lecture. It is well written, concise, and is balanced with science and empirical evidence.
It is definitely a must read. It has definitely helped me stay in great condition, and my clients are making tremendous gains.
If you can’t follow the perfectly laid out program, then you are not trying.
Rated 10/10 absolutely amazing
By James Neidlinger / Minneapolis/St Paul Minnesota
not only is it well written, researched and consistent with proven methods, it is fun
after only a few times out with the protocol I am already pressing the 28kg for reps (something that was not happening before, and VWC is the only new piece of my routine)
as I said to someone yesterday, through gasps…
If you want your heart as strong as the rest of your body, this is the way to get there, grip, breath, entire anterior and posterior chain, and mental toughness all in one go
efficiency leads to simplicity
simplicity leads to perfection
VWC is simple and efficient, thus far, perfect
all I can say to Mr. Jay is way to go mate, thank you for this contribution to the gestalt, this book will definitely find its way into the annals of training Valhalla
James Neidlinger, RKC, Lvl 2 Coach JKD, KALI, Kickboxing, Head Coach-5 Rings Fitness
Rated 10/10 Easy as Kettlebell pie.
By clutchnshift / Los Angeles, CA, USA
I am an amateur Kettlebell user. But I can read! Kenneth Jay’s book is easy to understand, motivational, educational and quite simply, fun to follow. Let’s just say that Pavel lured me to the Kettlebell and Kenneth Jay locked me in when he explained the tremendous potential of just one Kettlebell routine!
He provides just enough information about what goes on with your body & heart to make it literally educational and not boring.
He provides all of the data you need to carry out his program and lays it out step by step.
The idea is to do these exercises as quickly as you possibly can while properly executing the snatch…almost turning you into machine…
When I was done reading the book, I was surprised how simple Kenneth Jay made it seem. I thought there would be more to it. All it requires is your desire to have an Elastic Heart of Steel…to have the endurance of a Viking Warrior.
Do your heart an body a favor, get this book!
Thanks to Pavel and Kenneth!!!
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