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STRONGFIRST SPEAKS | AUGUST 18, 2020 |
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HOW TO PEAK FOR THE SNATCH TEST
Top endurance athletes avoid lactic acid baths most of the year—and dive in several weeks before the competition. If you have put in months of heavy aerobic kettlebell snatch training, several weeks of intense burn and sucking wind will build a high peak on top of your base.
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Kettlebell snatch superhuman, Derek Toshner, StrongFirst Certified Senior Instructor |
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One powerful glycolytic peaking tactic comes from boxing. Soviet scientists and coaches identified the most acidosis promoting heavy bag work training load:
- Round length: 1min
- 3 rounds
- Rest between rounds:
* 1min
* Or 1min after the first round and 30sec after the second
Both workloads dropped the pH like a rock and pushed the heart rate to 212 and 216 respectively.
3x1min rounds of all out work (dummy throws, special exercises with rubber bands, veloergometer) are also used in testing Russian wrestlers’ special endurance.
If you apply this tactic to the SFG or TSC snatch, sprint for 1min with one arm with the test or competition size bell. Use the same arm in all three bouts. After 15-20min of rest, do a second series with your other arm. Highly trained gireviks may choose to do more series.
Enjoy the pain—once a week, for two to three weeks before the SFG certification or the TSC.
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DO YOU HAVE WHAT IT TAKES
TO BECOME AN SFG KETTLEBELL INSTRUCTOR? |
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Almost two decades ago Pavel’s first kettlebell certification shook up the complacent trainer education industry with previously unheard-of practices. Instead of letting their graduates off the hook with multiple-choice questions, instructor candidates were subjected to a “martial arts belt test.” To earn a coveted certificate a student had to demonstrate perfect exercise technique, test his or her spirit in grueling workouts, pass strength tests, and demonstrate teaching skills. Not surprisingly, the cert attracted not just trainers but hard men and women from all walks of life ready for a challenge.
Today SFG remains the golden standard in the world of strength and conditioning education. A 30% failure rate among highly prepared candidates is still the same. Nothing has changed—except our instructor manual which has undergone over thirty editions as we keep polishing the chrome. |
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From a student at summer 2020 SFG I Denver cert:
“I took a similar cert back in 2008 at UCLA with Pavel and my experience between the two with a 12-year time gap was pretty much exactly the same—both were incredibly informative and eye opening, super tough and really spot on with technique and teaching. I am very impressed by how the quality and integrity of the cert/organization has continued over time. Great work to everyone involved in creating content and continuing the education process.”
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Walking the walk is the only way to earn the exclusive “SFG” designation. Today there are only 4,443 SFG I instructors worldwide; about 2/3 of that number are in our instructor directory, since the other third is in the military, the law enforcement, riding into the sunset, or perhaps in the Witness Protection Program.
Do you have what it takes to join this most exclusive group?
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SFG I cert at “the Dome” last weekend in Chicago
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SFG I KETTLEBELL INSTRUCTOR CERTIFICATIONS 2020 SCHEDULE
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StrongFirst Certified Master Instructor and a master of programming tells why and how you should “grease the groove” with kettlebell swings. Brace for some science.
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Tim Almond, StrongFirst Certified Senior Instructor shows where to project your power in the kettlebell swing versus the snatch.
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Click on the image to view the video on Instagram.
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