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STRONGFIRST SPEAKS | OCTOBER 01, 2020 |
| IS YOUR ENDURANCE TRAINING SUSTAINABLE?
A South California town newspaper carries an ironic masthead: “Community, Diversity, Sustainability and Other Overused Words.”
What does “sustainability” mean, applied to your endurance training?
First, you are improving your performance without damaging your health. Better yet: while improving it.
Second, you are full of energy when you go about your day, then you sleep well—without relying on pharma to get you through the day and night.
Third, you keep getting better year after year.
The only way to meet these three requirements is to make your endurance training predominantly aerobic—as opposed to smoke, crash, and burn glycolytic.
Easy to do in low endurance exercise like long distance running, but what about events that demand high intensity endurance, say, combat sports or obstacle course races?
The answer is Russian anti-glycolytic training (AGT) that upgrades your fast twitch fibers to use oxygen and to produce less lactic acid.
AGT is the foundation of all endurance training at StrongFirst. Such training is extraordinarily effective, healthy, and enjoyable. In addition to sustainable high intensity endurance, AGT develops strength, muscle, and power. It delivers a total package.
As witnessed by StrongFirst Certified Senior Instructors Derek and Ryan Toshner, Tim Almond, and the athletes they coach, AGT will get you as close to becoming superhuman as you could ever get.
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| Where do I learn how to train like that? |
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| Kettlebell Snatch Training for Any Event,
from TSC to Ultra-Endurance Sports
By Derek Toshner, StrongFirst Certified Senior Instructor |
| | Derek on top of a mountain with his daughter Lydia,
a track athlete, climber, and future SFG instructor
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| With the TSC always looming, I wanted to share a plan my students and I have been using for smashing our 5min snatch test. We have taken protocols from Strong Endurance (SE) and pieced them together in a progressive plan geared for all-terrain ultra-endurance athletes.
We started with the heaviest, most explosive protocols, then switched to longer duration protocols with slightly lighter weights. In all plans we stopped if we could not pass a talk test, built up too much lactic acid, or felt our power decrease.
We slowly increased the volume in a given training plan, then chose a different plan with a higher density, but started with a drastically decreased volume.
Phase I
Begin with SE Plan 033 (the swing and pushup protocol from The Quick & the Dead) for 4-6 weeks.
Phase II
4-6 weeks of SE Plan 044C (the snatch protocol from The Quick & the Dead).
Phase III
Switch to snatching a kettlebell 2 sizes lighter for 5 repetitions every 30 seconds, alternating hands every 5 reps (SE Plan 060).
Using the high, medium, and low volume variability within a week, slowly build up to 60min on the heavy day. As the sessions increase in duration, reduce their number to 1-2/week. This will also allow you to begin training other movements during the week. For my climbers, this meant starting a super slow protocol (SE template #18). For TSC competitors, this can mean adding a Plan Strong deadlift plan.
Once snatching 5 reps every 30sec for 60min feels comfortable, shorten each of your snatch days by 20min and begin snatching 5 reps every 20sec. Build up to comfortable 60min on the high volume day.
(In a later training cycle you might build up to snatching 5 reps every 15sec.)
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| | Phase IV
Progress to snatch walking (SE template #12). Perform 1 snatch and take 1 step forward. Switch hands as often as necessary.
Use a bell 1-2 sizes lighter than the previous protocol. Begin snatch walking for 30min and measure your distance. Do not increase the session’s duration until you cover a much greater distance within that time, indicating that you are snatching faster.
Then take a drastic jump to 45min and keep measuring your distance. Again, once the distance you cover in 45min increases a lot, jump to 60min and repeat the process.
When you have achieved comfortable 60min of snatch walking, take 2 weeks to rest, then start over with Plan 033… I will be sharing more details about performances in a later article that gives more detail about our other weekly sessions.
You may be thinking an hour of snatching is crazy. However, the duration of these sessions is fairly insignificant compared to what ultra-endurance athletes are doing. Yet, they are helping my students perform multi-day, epic trips into the mountains, and are preparing us for a 64-mile ultra-race in the middle of winter. I believe this plan will save ultra-athletes a massive amount of time and mileage on their bodies. At the same time, it will make your 5min snatch test feel like a warm-up.
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| | | | October 31 Tactical Strength Challenge is almost here!
There will be prizes for the top performers in women’s and men’s Competitive Divisions!
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| | | | | | | | StrongFirst Certified Team Leader: “This snatch protocol, in my experience, is the absolute king in minimalist training.”
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| | | “Casting” or tossing the kettlebell out of the top snatch position is a common issue. Learn how to “tame the arc” during drop.
Click on the image to view the video on Instagram.
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