Comments on: Tabata Protocol Isn’t What It Appears

By: Sandy Sommer RKC

Sandy Sommer RKC — Tue, 21 Jun 2011 18:54:27 +0000

Shanon,

I’ll let you be the judge after readying VWC. I don’t have it right in front of me but if my recall is correct then KJ recommends starting with the 16 unless you are elite and over 225. I have always reaped big benefit from the protocol. I’m 6’2″ 190ish and have never done it with anything other than the 16.

Train with purpose,

Sandy Sommer RKC

PS Glad to be helpful!

By: Shanon Bean

Shanon Bean — Tue, 21 Jun 2011 18:44:10 +0000

yeah I am working up to the 40 work sets. ive gotten to 24 work sets with the rep cadence of 7 that most people say. I ordered the book but it wont be here til next week. Ive also tried the 15/15 with a 20 kg bell and that was an awesome conditioning workout. I felt great afterwards and got through 22 work sets with the 20 kg. would it be negative to use the 20 kg as opposed to the 16kg. this workout is changing my mind body and spirit. I have finally awoken from a 10 year slump and at 31 i want to get lean again. thank you sandy for all your help and input.

By: Sandy Sommer RKC

Sandy Sommer RKC — Sun, 19 Jun 2011 19:32:57 +0000

Shanon,

It is really good stuff. One key to make sure that you are getting the most benefit is to complete the 15/15 for 40 work sets at 16 kg. Then go to 36/36. The book has all the details about proper rep count etc.

Train with purpose,

Sandy Sommer RKC

By: Shanon

Shanon — Thu, 16 Jun 2011 17:21:00 +0000

so I tried the 15/15 vwc with a 35 lb kb and got 20 sets in..today i tried it with 44 lb kb and got 22 sets in.. i also got a sledgehammer circuit in afterwards…and vwc is awesome.. it is intense i cant wait until i can do more sets up to 20 minutes…best conditioning ive done and i used to play college baseball and semi pro football this beats any conditioning ive ever done.

By: Sandy Sommer RKC

Sandy Sommer RKC — Mon, 13 Jun 2011 23:38:22 +0000

Sounds like a plan Shanon!

Train with purpose,

Sandy Sommer RKC

By: Shanon

Shanon — Mon, 13 Jun 2011 23:17:05 +0000

Thank you sandy..i will just up my kb weight for the vwc day if i do swings to try and up the work output.

By: Sandy Sommer RKC

Sandy Sommer RKC — Thu, 09 Jun 2011 18:52:09 +0000

Shanon,

The VWC protocol uses snatches but I feel you can substitute swings. Just remember that generally that means you won’t have quite the same work output.

By: Shanon

Shanon — Thu, 09 Jun 2011 17:11:48 +0000

I have done tabata training as my cardio. i can do 4 5 min sets and its a good workout but it dosent push me like the vwp does. can i do swings and cleans doing vwp or does it have to be just the kb snatch? i also do barbell complexes which are on another level but i am going with vwp for my “off cardio” day in between my complex days and my heavy lifting days..tabata just wasn’t cutting it and i am nowhere near an elite athlete “yet” but i doubt i will do tabata again unless i only have like 5 minutes. i would love to hear yout thoughts.

By: Sandy Sommer RKC

Sandy Sommer RKC — Tue, 15 Feb 2011 11:27:56 +0000

Training is going well. I am doing my first Powerlifting meet in April. 100% RAW, no wraps, belt or gear and I’m hoping I won’t embarrass myself too badly. 45-49 age group at 181.

Train with purpose,

Sandy Sommer RKC

By: Shrave

Shrave — Tue, 15 Feb 2011 11:24:30 +0000

Hey Sandy,

That’s what I had meant. I know Tabata is a type of interval training. Let’s agree to call it HIIT – high intensity interval training.
How are you workouts going?