Kettlebell Swing Ladders for VO2 Max

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  • čas přidán 21. 02. 2024

Komentáře • 28

  • @davidwagner9644
    @davidwagner9644 Před 3 měsíci +37

    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
      @petergoestohollywood382 Před 3 měsíci +1

      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
      @davidwagner9644 Před 3 měsíci +5

      @@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
      @AliAhmed-ft9wj Před 3 měsíci

      Can u use Apple Watch to do this?

    • @davidwagner9644
      @davidwagner9644 Před 3 měsíci

      @@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

  • @NoFayth
    @NoFayth Před 3 měsíci +25

    last part got me locked in

  • @tonyslaughter8954
    @tonyslaughter8954 Před 3 měsíci +13

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

  • @karavalentine920
    @karavalentine920 Před 24 dny +3

    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...

  • @DeanHenry-hm9bd
    @DeanHenry-hm9bd Před 2 měsíci +1

    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.

  • @skeeter7932
    @skeeter7932 Před 3 měsíci +4

    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!

  • @Tijlcresens
    @Tijlcresens Před 2 měsíci

    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
    @shantanusapru Před 3 měsíci +8

    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
      @alecanderson2250 Před 3 měsíci

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

    • @bronsondeliac2625
      @bronsondeliac2625 Před 3 měsíci +2

      That's a really good idea

    • @DDG-Downfall
      @DDG-Downfall Před 3 měsíci +2

      This.

  • @chrisbar5995
    @chrisbar5995 Před měsícem

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

  • @abhaypowar6747
    @abhaypowar6747 Před 3 měsíci

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

  • @alexcockerill
    @alexcockerill Před 3 měsíci

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

    • @Noneofyourbusiness-rq9jq
      @Noneofyourbusiness-rq9jq Před 3 měsíci

      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.

  • @AhmedAhmed-ws3lb
    @AhmedAhmed-ws3lb Před měsícem

    Can you do it if u got low back pain or s1 L4 bulged disc

    • @kola7504
      @kola7504 Před měsícem

      same question as i got lol, got a l4-l5 herniated disc

  • @STURNER68
    @STURNER68 Před 3 měsíci

    What is VO2max ?

    • @Alex-nq8sk
      @Alex-nq8sk Před 3 měsíci

      VO2 max is the maximum amount of oxygen your body can use in a workout or intense exercise

  • @CharIie83
    @CharIie83 Před 3 měsíci

    increasing your vo2 max is big

  • @AtomicPiggly
    @AtomicPiggly Před 3 měsíci

    You can smell the stink from this video because it has 800 dislikes to 1.4k likes. That's not a good ratio.

  • @FragmentOfInfinity
    @FragmentOfInfinity Před 3 měsíci

    Also don't do this if you're tall or if your ceiling is low. I definitely didnt smash a 50lb kettlebell through my drywall.