The 100 Rep RKC Snatch Test Made Easy. Like Really, Really Easy.

The 100 Rep RKC Snatch Test Made Easy. Like Really, Really Easy. 01/22/2012

I was once told that snatching fitness is snatching fitness. I disagree wholeheartedly. The kettlebell snatch is a technique, even more so it is an expression of one’s strength and conditioning. Sure, you can condition yourself with the kettlebell snatch to complete the five minute kettlebell snatch test (100 reps in less than five minutes: males must use a 53lb kettlebell and females must use a 35lb kettlebell), but why use a spoon to dig a whole when you can use a shovel, or better yet a back-hoe.

I have never prepped myself or any of my clients for the snatch test with endless amount of snatching or swings. Again, I approach the snatch (specifically the snatch test) as an expression of how well I have been able to condition those who I am working with.

My approach is simple and I feel that most will be able to see how beautifully logical by the end of this post. And as I have always claimed, the proof is in the pudding.

Tonight, we eat pudding...

In Hell!

Alright, maybe not that extreme...

For strength purposes, I stick with the big lifts. Heavy front squats, deadlifts, etc. Think of it this way.. Would it be easier for someone who can snatch the beast (106lb) kettlebell for even one rep to complete the snatch test, then it would be for someone who can snatch the 24kg (53lb) kettlebell for ten reps? My money is on the beast snatcher. Stronger is always stronger.

For cardiovascular purposes, I opt for metabolic conditioning via kettlebell complexes (check out my metabolic conditioning eBook for tons of prime examples). This way one improves the efficiency of all of their metabolic pathways/energy systems.

You think the snatch test is bad now? Spend a few weeks working sets of the MahFahKa or Great Destroyer Complex and you may even wish to start utilizing the snatch test as your daily warm up.

Haha very funny right?

But really.

I’m not kidding.

So if you want to destroy the snatch test, first get stronger. Lift heavy weight. Then subject yourself to heavy metabolic conditioning to develop iron lung stamina. Finally, perfect your kettlebell snatch technique. Add all of the aforementioned elements together and you have one hell of a proven formula to dominate the snatch test.

Each of the people below, including myself, have gone from having zero kettlebell experience, to crushing the snatch test within 3 months utilizing this approach.

Expect more soon.

Enjoy! And don't forget to post your questions and comments below!

Comments

Christine Mooney link

01/22/2012 07:18

TO DO LIST
Sunday, January 22, 2012

1. Laundry
2. Food shop for week's lunches
3. Smash snatch test
4. Play with dog
5. Make dinner

Ahh yes, another day, another snatch test.

But seriously, folks, this works. Big time.

Big Pete

01/22/2012 08:45

Through these training methods, I have become a beast of a conditioned athlete. I went from zero kettlebell experience to having great endurance and poise in the snatch test through Pat's introduction to kettlebells. I used to play college football and nothing has got me more conditioned than kettlebell training.

Chris Foehl

01/22/2012 10:43

Whole heartedly agree with Pat and his methodology. I had never even tried the Kettlebell snatch before I met up with him and the hardest thing at my RKC cert was watching others who had not prepared correctly for the snatch test!

By the way who is the handsome devil in the blue shirt?

Pat you da man!

Pat

01/23/2012 02:16

Chris - You da man! And I see more than one handsome devil in those videos...

Pat

01/23/2012 02:18

Pete - Do not discount your own hard work. The method may work, but only tp the extent you are willing to put forth the effort. Keep training hard!

Pat

01/23/2012 02:19

Christine - lulz - its like LOL, but spelled funnier.

VIcki

01/23/2012 08:59

Although I have not attempted a snatch test yet, I can attest to Pat's methods. Deadlifting the beast makes everything else feel easier, and when you are highly conditioned and pushed by one of Pat's crazy challenging routines, it is amazing what you are capable of. I highly recommend Pat, and although to some it may be unconventional wisdom, wisdom doesn't have to be conventional to work.

Pat

01/23/2012 11:43

Hey Vicky, thanks for stopping by and leaving such kind remarks! I have no doubt that you as well will dominate the RKC snatch test when the time comes. The Strength and Conditioning gains you made in such a short amount of time were nothing short of astounding

James

01/24/2012 09:09

Pat, I'm going to St Paul this coming April, would you program this according to your FVT book protocol - allowing for strength complexes on some days with the metabolic on others? Thanks!

Joe

01/24/2012 16:59

Big fan of your stuff Pat! I'm going to St Paul in April also and I agree with what your saying, just not sure how to program it. I tested 81 reps on the snatch test today, so i gotta dial it in quick! Maybe fvt?

Pat

01/24/2012 23:07

James and Joe - FVT will definitely get you there - specifically the strength and power FVT variation. But there are other effective paths as well... Just be sure you are getting your big and heavy lifts in (deadlifts and front squats especially).

I'd also throw in heavy (well above snatch test weight) one arm swings (with a thumbless grip) to work grip strength on your metcon days.

And be sure to keep your actual snatch technique on point.

As for programming - lift heavy 2 days a week (one day deadlift and press, the other day front squat and pull up), condition two days a week, and just practice your techniques on off days. No need to over do it before RKC. I would program it as to utilize the minimum effective dose needed to get the desired results. The last thing you want to do is go into RKC overtrained.

Hope this helps gentlemen, let me know if I can be of any more assistance.

james

01/25/2012 05:59

Thanks Pat, I very much appreciate the response. I've got both the FVT and Metcon ebooks and am going to put together a training plan based on your comments above.

Dan Kerrigan

01/25/2012 07:22

Good stuff. I would agree that it takes a complete "body effort" to get through the snatch test. Working the legs I think is critical, it's where I always feel it the most toward the end of the test, and there's where you need that "drive" to come from to finish those last reps...and yes, that great destroyer, it really does do a lot for one's endurance...I do love to do that great destroyer...I do, really...

Hey, what about this roundabout thingy I saw on Hardstyle, I've been doing it too, seems to work well for building endurance, grip strength and swing technique, been doing like a 20 minute set, minute on, minute off for about 12-15 minutes, then reducing rest time to 45 seconds for a couple rounds, then 30 seconds. Good? Bad? Suggestions?

Dan

Pat

01/25/2012 10:17

James - Best of luck buddy I'm sure you'll pass with flying colors. I look forward to hearing back from you soon!

Pat

01/25/2012 10:22

Dan - Your roundabout scheme sounds like a great swing conditioning routine. Report back in after running it for a few weeks and let us know of any noticeable improvements. The way we have been doing it is just performing the "I go, then you go" method for ten minutes - typically sets of ten, for an easy way to get in a large amount of swing volume

Dan Kerrigan

01/25/2012 14:12

Ok Pat, for those that are interested, the routine goes 1) Two handed swing; 2)transfer to right; 3)One handed swing; 4) transfer to two hands; 5) two handed swing; 6) transfer to left; 7) one handed swing; 8) transfer to two hands...that would be the entire sequence. Continue the sequence for your specified time, then a rest period, then start again...once you get into a rhythm, it can make 15-20 minutes fly by, while doing a huge amount of swings.

I have already noticed improvement in swing form consistency, especially with the one had swings, and it definitely increases endurance. The neat thing is you can either decrease rest time OR increase bell weight (or both); or increase the overall time frame (instead of 15 minutes, do 20, or 25, or 30) to increase conditioning, depending on what results you want.

Dan

Joe yunker

01/25/2012 16:51

Pat,
Thanks a ton, this is a big help. I'll put this into effect and report back. What about some maximal training for grip strength also? Like using a COC gripper. On top of the heavy one arm swings of course

Pat Flynn

01/26/2012 04:02

Joe - I look forward to hearing how it works out for you.

For grip strength a COC gripper can't hurt and there may be some carryover, but you are working more crushing grip strength, rather than with-holding grip strength. I'd also recommend pull ups(even weighted if possible) on a fat bar (or using fat grips) and hangs to work that type of grip strength. Heavy farmers carries with thick handled bells work wonders too. Let me know what you opt for and how it goes

Pat

01/26/2012 04:07

Dan, thanks for sharing the routine - sounds like another effective way to hammer out a ton of swing volume if that's something conducive to your goals. You should take some sort of a baseline conditioning test now (perhaps something specific to your line of work - firefighting) and continue with your conditioning approach for at least three months then re-test in order to gauge just how effective it was. Try to keep all other variables equal. I'd be very interested in hearing about the long-term improvements you make.

Dan Kerrigan

01/26/2012 07:10

Pat- I think the easiest way to get a baseline for me is actually through the routine itself (if I am able to increase duration of program and bell weight over time, then I think I am making progress..yes or no?)

I'm gonna mark The first week of February my start as far as a baseline, even though I have been tinkering with this routine for a couple weeks. Today, I ran it for 15 minutes...24kg bell. The first five minutes, one min on one off, then the second five, one min on, 45 sec. off, the third five was a series of 30 sec on and off, with the last round being a full one minute finish. I find that I am winded (looking to build endurance here...doing other things for strength), but I am also learning that the longer cycles/shorter rest work me better than the short cycle/short rest does. I am going to try out a 28kg bell and see where I fit in with that.

Once I gather all this data, I should be able to figure something out. If I see you at the gym, maybe we can talk about it too...I will be there tomorrow if all goes well, probably around 10:30 am.

Pat

01/26/2012 23:06

Dan - The only problem with using swing volume/density/intensity,etc as a baseline is it will be hard to judge as how much of that is general improvement that will have a carry over to your line of work, and how much is specific improvement in regards to just the kettlebell swing.

I don't have an answer to that - but I do believe that improving your conditioning through heavy kettlebells swings will always produce improvement in general physical preparedness that will carry over to any athletic endeavor or line of work.

So what I'm saying is, people often distort getting better at certain exercise(s) as improvement, which is fine if getting better at certain movements is your goal. But in order to land on the conclusion of "making progress" then one must have a clear definition of what they are making progress towards and a standard by which to measure that progress.

So, if your goal is to improve your kettlebell swing conditioning, then certainly take a baseline utilizing kettlebell swings. But if your primary goal is to improve your performance in your line of work, take a baseline specific to that.

I have no doubt that swing conditioning will improve your specific performance in firefighter, but at what opportunity cost and at what point to you reach diminishing returns?

This is a very interesting discussion, let's keep it going and hopefully I can catch you in person tomorrow as well

Dan Kerrigan

01/27/2012 03:20

Ok Pat, I understand. What I am after is increased endurance and increased strength--for work, yes, but actually for life in general, if that makes sense.

Using the snatch test for example, when I first started training with the bells, no way I could do it. Now I can. To me, that's progress and improvement in both areas. Using the great destroyer complex as another example, I can do it with the 12 kg bells, a tangible improvement for me (especially in endurance) is to complete it with the 16 kg bell next. Once I do, I feel like my training has improved my conditioning.

Som's snatch test conditioning routine would be another example of seeing improvement week by week (increasing heavy swings, reps of test weight snatches, and reps of light snatches each week). Those kinds of things are what works for my brain.

I don't do enough firefighting in my job (not that many fires, which is a good thing, I suppose) to be able to accurately measure a change, except in how I "feel" the next time I go to work like that compared to how I used to feel before I started my training. Of course, I don't want to be training without a goal, thinking I am improving myself but really just maintaining or spinning my wheels either.

Pat

01/29/2012 06:59

Dan - "Those kinds of things are what works for my brain" - you know what works for you and that is fantastic. One of the largest problems is people just don't know what works best for them and/or they don't stick to it. You have been making drastic improvement in terms of both strength and conditioning so keep on the path that you are on. I would be interested however, in how able you are to crush any sort of fitness test that fireman are put through (if they still make you do that sort of thing)...

Big Pete

01/31/2012 09:15

As requested sir, here is my snatch test video. I can account first hand that Pat's training protocols work to help increase snatch endurance, especially metcon.

http://www.youtube.com/watch?v=HpdIZG2PnE0

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