Saturday, June 25, 2011

Snatch Transfers and the definition of "beginner"

I will eventually put together a high volume snatch workshop and DVD (maybe next month while teaching in Hungary!), but in the mean time I've posted, many times, my progressive "warm up" worksets. If you've missed them, here I'll list them again:

1 swing, 1 snatch, 1 transfer x 12 = 1 minute workset (1 sw, 1 sn, 1 tr)

1 snatch, 1 tr x 16 = 1 minute workset ( sn/tr )

5 snatch R, 5 snatch L = 30 second interval (5 snatches per 15 sec, "5/5")

These are the first 3 snatch progressions, also known as "HV" which stands for "high volume" and "Hardstyle Ventura". Last year before I left for the Hardstyle Ventura Kettlebell Workshop, in So CA, I developed workouts based on these progressions, and I thought it was interesting that the two shared the same initials!

What is a "TracyStyle" beginners workout? Well, in my class description it may not be clear if you are not familiar with how I train kettlebells. "Beginner" has nothing to do with skill level, instead it has to do with one's cardio strength endurance. I often get emails from people wanting to attend my Intermediate and even Advanced level classes because they have already been training kettlebells. They know the skill, but what they don't know is the amount of work high volume training requires. If you think the RKC weekend is tough, you haven't been in one of my HV classes!

Here is a "Beginners" version of a "Snatch Transfer" workout, using your own "snatch weight" bell. (equal work to equal rest)

1 sn, 1 tr x 8 = 30 sec.,
rest 30 sec

1 sn, 1 tr x 12 = 45 sec work
45 sec rest

1 sn, 1 tr x 16 = 1 min work
1 min rest

repeat x 5 = 22.5 min

Next....(more work, less rest)

Same progressions only keep the rest periods consistently only 30 seconds.

1 sn, 1 tr x 8 = 30 sec work
30 sec rest

1 sn, 1 tr x 12 = 45 sec work,
30 sec rest

1 sn, 1 tr x 16 = 1 min work
30 sec rest

repeat x 6 = 22.5 minutes

same amount of time, less rest, 36 more snatches, 36 more swings.

During the next week I will post two Intermediate level "Snatch Transfer" workouts. but in the mean time here is video from the last set in my Advanced workout this morning. Four minutes of "Snatch Transfers" with the 14kg. You can use it for pacing. A four minute set is an advanced workload but I think you may be surprised at how quickly you can get this accomplished. I had never done this workout with the 14kg before although I always wanted to, each time I have done it with the 12kg it was tough enough.

Over the next week I will be posting the two more workouts based on this combination for both an Intermediate and then Advanced level....get ready and practice!

I ended up doing 3 similar snatch transfer workouts this morning. The first class we trained it for 15 minutes (12kg), the second, Advanced for 30 minutes (7 min. w/12kg, 22 min. w/14kg), and by the time I go to my 3rd class I used the 10kg for another 15-18 min.


jockeRKC said...

Awesome as always Mrs Reikind

Maribel said...

I'm ready!