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September 19, 2005
'Same but Different' Kettlebell Snatch Training
I have explained the conflict of specificity and staleness in The Naked Warrior. On one hand, your training must be specific to your goals. For instance, to improve your snatch numbers with a 24kg kettlebell to pass the RKC snatch test you must practice snatches with that kettlebell according to the kettlebell sport rules. On the other hand, doing the same thing over and over makes your body less and less responsive to the stimulus. That is the conflict of specificity and accommodation.
One of the approaches to handling this conflict and making steady gains is the ‘same but different’ method –employing different variations of the same exercise. Here is a snatch program that does just that.
Monday
Secret Service style snatches –switch hands every 10 reps and go for time. 2 sets of 5 min.
Wednesday
Chest high swings with your hand soaped up or wearing an over mitt. 5 sets per arm to max plus an extra set for the weaker arm. You will drop the kettlebell many times; choose your training location accordingly! Finish with a few sets of lockout supports –just hold the kettlebell overhead for time.
Saturday
Competition style snatches –1x90% of your PR, 1x80%, 1x70%.
Posted by james at September 19, 2005 6:23 AM