How to KILL the SSST (Secret Service Snatch Test)

[Shank]

240 reps in the SSST is sick. Overload and repetition.

[0311bravo]

Originally Posted by Chris Fleming

And there you have it: train with a heavier bell and the 24 kilo will be an easier thing to snatch. Been training this way, and am surprised at the amount of people who think that higher numbers can be reached by training hard with a smaller bell.

First, great blog post.
Second, you can also train for higher reps with a smaller bell. I've done it both ways and there is more than one way to skin a kettlebell. I only point this out because the poster felt the need to write 'smaller' in big letters. What do you think is going on in VWC?

[Danko]

Great work!

BTW - what is your pressing like, both regular 'ladder' KB and 1 rep max? Also, what rest did you use between rungs and ladders?

Congrats again!

[geoplaten]

Originally Posted by 0311bravo

First, great blog post.
Second, you can also train for higher reps with a smaller bell. I've done it both ways and there is more than one way to skin a kettlebell. I only point this out because the poster felt the need to write 'smaller' in big letters. What do you think is going on in VWC?

I seem to recall an RKC on here who advocates a mixed approach - VWC 2 days a week, heavy swings on a 3rd.

Who would that be???????

[Chris Fleming]

Originally Posted by 0311bravo

First, great blog post.
Second, you can also train for higher reps with a smaller bell. I've done it both ways and there is more than one way to skin a kettlebell. I only point this out because the poster felt the need to write 'smaller' in big letters. What do you think is going on in VWC?

What is going on in VWC? I don't know. The jury is still out on this one for me.

To me it's like saying you'll get a heavier 20 rep squat by training a lighter weight and doing a 50 rep squat. Maybe you will. I don't know.

[0311bravo]

Originally Posted by geoplaten

I seem to recall an RKC on here who advocates a mixed approach - VWC 2 days a week, heavy swings on a 3rd.

Who would that be???????

I'm not sure where you're going with that. I have, but have also advocated (and done) VWC 3xper week. Either way can work, it mostly depends on the operator. Different things work for different people. 3x per week ate away at me a hit too much, but others have had success with it.

[0311bravo]

Originally Posted by Chris Fleming

What is going on in VWC? I don't know. The jury is still out on this one for me.

To me it's like saying you'll get a heavier 20 rep squat by training a lighter weight and doing a 50 rep squat. Maybe you will. I don't know.

My problem is that for someone who doesn't know, you seemed to be squarely condemning the whole protocol. Your squat analogy would be more accurate if you had said 20 sets of 5 at 50% max. I just say don't slam something if you don't understand it. That's all.

[geoplaten]

Originally Posted by 0311bravo

I'm not sure where you're going with that. I have, but have also advocated (and done) VWC 3xper week. Either way can work, it mostly depends on the operator. Different things work for different people. 3x per week ate away at me a hit too much, but others have had success with it.

I was indeed referencing your wisdom. As Pavel says, there are many negotiable areas within training. Figuring out what works for each is part of the fun.

[0311bravo]

Originally Posted by geoplaten

I was indeed referencing your wisdom. As Pavel says, there are many negotiable areas within training. Figuring out what works for each is part of the fun.

Oh, I get it. It's Friday. I'm a little slow.

[Chris Fleming]

Originally Posted by 0311bravo

My problem is that for someone who doesn't know, you seemed to be squarely condemning the whole protocol. Your squat analogy would be more accurate if you had said 20 sets of 5 at 50% max. I just say don't slam something if you don't understand it. That's all.

Well, I don't slam the door on the whole thing, and in any case, I did say that for me the jury is still out. Hint, hint, I am open to the idea.

Now I know we are not supposed to disagree or question anything dragon door puts out , but notice what I was talking about before you tell me I am "squarely condemning the whole protocol". I was talking about the idea claimed by VWC that you will be increasing your SSST numbers. I am not questioning the idea that you will get a very strong training by doing this method. I've done 80X8 and 80X9 with a 16 kilo bell and both were a little challenging, but very good for cardiovascular training. What I have heard on this forum is that people are more able to snatch the 24 kilo quicker, like their 16, but obviously, and people admit this, that they cannot do it for very long, like they can with their 16 kilo.

Like I said, I the jury is still out on whether or not this method will really increase numbers with a heavier bell. What is the record now? If the elite among us are clocking in at the high 200's, then with this method they should be going well over into the 300's, no? That I would like to see. In the mean time I think that one of the most effective ways to get stronger on this test is to snatch a heavier bell and then go back.