# Kenneth Jay's Viking Warrior Conditioning: A PDF Guide to Unleash Your Inner Warrior
Do you want to boost your cardiovascular fitness, strength, and endurance to a new level? Do you want to learn how to perform one of the most powerful and challenging exercises ever invented? Do you want to follow a proven and scientific program that will transform your body and mind in just a few weeks? If you answered yes to any of these questions, then you need to get your hands on Kenneth Jay's PDF program called Viking Warrior Conditioning.
## What is Viking Warrior Conditioning?
Viking Warrior Conditioning is a PDF program that teaches you how to perform the kettlebell snatch, a full-body exercise that involves swinging a kettlebell from between your legs to overhead in one smooth motion. The kettlebell snatch works almost every muscle in your body, especially your posterior chain (the muscles of your back, glutes, hamstrings, and calves), your core (the muscles of your abdomen and lower back), and your shoulders. It also challenges your grip strength and your cardiovascular system.
The PDF program consists of two parts: the theory and the application. The theory part explains the physiology and biomechanics behind the kettlebell snatch, and why it is such an effective exercise for developing your VO2 max, which is a measure of your aerobic capacity and endurance. The application part provides you with detailed instructions on how to perform the kettlebell snatch correctly, how to warm up, how to structure your workouts, how to measure your progress, and how to avoid common mistakes and injuries.
The program is based on a simple but powerful protocol called the VO2max protocol, which involves performing 15 seconds of kettlebell snatches followed by 15 seconds of rest, repeated for a certain number of sets. The goal is to maintain a high intensity and a high cadence throughout the workout, which will elicit a maximal oxygen uptake response from your body. This will improve your cardiovascular system, your muscular endurance, your power output, and your fat-burning potential.
## Why the Kettlebell Snatch?
The kettlebell snatch is one of the best exercises for increasing your VO2 max because it involves a large amount of muscle mass, a high level of intensity, and a short duration of work. According to Kenneth Jay's research, the kettlebell snatch can produce VO2 max values that are comparable to or even higher than those achieved by elite athletes in sports such as rowing, cycling, or cross-country skiing. In fact, some of his subjects were able to increase their VO2 max by up to 54% after only 8 weeks of training with the VO2max protocol.
The kettlebell snatch is also a great exercise for improving your strength and power. It requires coordination, balance, speed, flexibility, and stamina. It trains your explosive strength (the ability to generate force quickly), your reactive strength (the ability to switch from eccentric to concentric contraction), and your strength endurance (the ability to sustain force over time). It also improves your joint stability and mobility, especially in your shoulders, hips, and spine.
## How to Get Started with Viking Warrior Conditioning?
If you want to try Viking Warrior Conditioning, you will need a kettlebell (or two), a timer (or a partner), and a PDF reader. You can download the PDF program from [here](https://www.ebooks.com/en-us/book/209540563/viking-warrior-conditioning/kenneth-jay/) for $9.99. You will also need some basic knowledge of kettlebell training and safety. If you are new to kettlebells, you might want to learn the basics from a certified instructor or from other reputable sources before attempting the snatch.
Once you have the PDF program and the equipment, you can start by reading the theory part and learning the proper technique for the kettlebell snatch. You can also watch some videos of Kenneth Jay demonstrating the snatch [here](https://www.youtube.com/watch?v=6yZQaX9F0fM) and [here](https://www.youtube.com/watch?v=7wYyLWm6vqg). You should practice the snatch with a light kettlebell until you feel comfortable and confident with the movement.
After you master the snatch technique, you can move on to the application part and follow the instructions for warming up, testing your VO2 max, choosing your kettlebell weight, performing the workouts, tracking your progress, and adjusting your training variables. You should start with the beginner level and progress gradually to the intermediate and advanced levels as you improve your fitness and performance.
## What are the Benefits of Viking Warrior Conditioning?
Viking Warrior Conditioning is not for the faint of heart. It is a challenging and demanding program that will push you to your limits and beyond. But if you stick with it and follow it correctly, you will reap many benefits such as: