Scribd
Upload
31 views2 pages

EliteFTS

The document outlines a method to increase VO2 max through a kettlebell swing ladder, where the individual performs a series of swings while incorporating controlled breathing. The technique involves gradually reducing the number of breaths taken between sets as fitness improves, ultimately enhancing cardiovascular capacity and muscular endurance. A sample training regimen is also provided, including various exercises to complement the kettlebell swings.

Uploaded by

raymond209286
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
31 views2 pages

EliteFTS

The document outlines a method to increase VO2 max through a kettlebell swing ladder, where the individual performs a series of swings while incorporating controlled breathing. The technique involves gradually reducing the number of breaths taken between sets as fitness improves, ultimately enhancing cardiovascular capacity and muscular endurance. A sample training regimen is also provided, including various exercises to complement the kettlebell swings.

Uploaded by

raymond209286
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Increase Your VO2 Max by Doing a Kettlebell Swing

Ladder
Harry Selkow April 11 2024
A

You can increase your VO2 max by doing a kettlebell swing ladder by picking a weight in which
you can comfortably execute 20 reps.

After one rep, put the weight on the ground and take a single breath through your nose. Then pick
the weight back up, do two more reps, set it down again, and take two breaths. Keep repeating
this until you’ve reached 20 reps.

Breathe while doing the swings! Don’t hold your breath while exercising. The breath time is just
your rest time. This increases VO2 max” exponentially.

When you first do this, even 20 breaths is gonna feel like it’s not enough.

But if you do this every day, or every other day, you want to reduce the amount of breaths you
take.

So you drop it down to 10 breaths max even when you do 20 swings, you drop it down to 5
breaths, you drop it down to 3.

When you’re at this level, go for a run.

You quickly realize running is easy all of a sudden, and you can just run.

Your lungs and heart aren’t a limiting factor anymore. It’s just gonna be completely tied to
muscular endurance, which you can now push even further because your VO2 max is so much
higher.

Today's Training:

Cycle

KB Swing: 1-20

GHR/Ab Wheel: 5x12

Leg Curl: 5x12

Smith Machine Split Squat: 4x12

[Link] your%20VO2,again%2C%20and%20take%20two%20breaths. 2025-06-29, 8 04 PM


Page 1 of 2
:
a
"Windchime" Deadlift: 10x1 Hang a bunch of 25's suspended via bands. Get them to articulate,
get tight, and lift. The end of the rep is when all movement ceases at the top.

Cycle

[Link] your%20VO2,again%2C%20and%20take%20two%20breaths. 2025-06-29, 8 04 PM


Page 2 of 2
:
a

You might also like