OK, glad to know that the right idea. YES, good catch on that right side lockout, always my nemesis... I swear it feels vertical but clearly it's not. It gets worse with high cadence.
I feel pretty sure that's the right size bell if 8-9 is the sweet spot. Can't snatch the 16kg quite that fast, and 8kg wouldn't do enough.
Here are my thoughts...
I can see why it's a V02 max protocol. It's definitely glycolytic. Not like muscle burning, but overall systemic high effort just like a 5-min snatch test or slightly under.
For comparison, this was my HR for my last 5-min snatch (122 reps in 5 min w/ 16kg)
View attachment 6207
So there is some recovery, as evidenced by the little dips between sets in the VWC track in my post above, but not much.
So the VWC is more "interval-ish", but very short intervals. The working pace is faster than one could sustain continuously, therefore seems like it pushes the breathing and overall effort higher when working than a continuous effort, yet the HR is not quite as high.
Here's an A+A session:
View attachment 6208
That was 5 snatches per repeat with 20kg, so just over one minute per repeat. HR stays much lower.
Anna,
Listen to Peter Park's Podcast and the praise he has for Pavel's Strong Endurance work, the results he has achieved as well as his very high level clients. SF 060 is a great compliment to what you are doing and is the base that allows a much greater peak. All the best to you!
Shawn
So it's really interesting how the same exercise, kettlebell snatch, with weights of 12, 16, and 20kg, put together in such different ways, can be very different experiences for the body.
Just some random Q&A to myself:
- Are there different adaptations? I think so.
- Do they overlap? Of course.
- Do all make you more resilient, strong, better at snatching? Yes.
- Will all have some effects on the cardiovascular system? Certainly.
- Will all put demands on the energy systems? Absolutely. And I'm sure they all use the alactic (PCr), glycolytic, and aerobic.
- Does the demands (and therefore adaptations) on energy systems differ? I think they are quite different, yes.
- Do they all have some "side effects" (undesirable effects)? Hmm.. don't know.
- Is one more sustainable? Yes I think A+A is.
- Will one give quicker results? Yes I think VWC would.
- Will one have more carryover to other things? I think A+A would have more carryover to strength and power activities, and VWC would have more carryover to endurance activities. (my opinion).
I put a post on Facebook about VWC and got a great suggestion from
@Shawn Reed to do SF Plan 060 instead. It's basically snatching the VWC-sized bell (12kg for me) 5 times every 30 sec, up to 40 min. It goes into other phases and has some more guidance, but that's the gist of it. I'm going to give that a try twice per week along with barbell training.