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  1. #1
    Spartan is offline Member
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    Question New program, where next?

    Hi, a while ago I posted of problems etc and started ETK an RoP with a 16kg I finished that, almost but the only thing I can't manage is 200 snatches in 10min, i'm on 120 in 8min.

    The problems I faced due to slow progress was apparently caused by me having asthma, I have a peak flow reading of 340l/min which is well below the average, I can get 420 if I put all my physical effort into one breath but that makes me very light headed. I never knew of me having asthma although I have had an asthma attack (apparently) that was miss diagnosed as a severe side affect from Roaccutane 7 years ago and I took it no further.

    Now that throws a huge spanner in the works and I probably shouldn't push myself on the high reps as I am already getting a very tight chest on the snatches. I thought that it was because or my work, crap air quality and constant breathing of diesel fumes and evaporated saw lube, which has probably made matters worse.

    I am safe to train but "should monitor the situation" so with that I believe I should change my KB program to something focused on lower reps but I am at a loss as to what program.

    Any advice is much appreciated.

    ~Spartan
    I morgon ska vi dö, men, valkyriorna och valhall väntar på oss när vi är död!

    Anglo-Viking

  2. #2
    johnbeamon is offline Senior Member
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    Default details other than the snatch

    You have achieved a lot for being short-winded. There are excellent guides on this site's Articles section that can lay out a volume/time plan for you, but they all assume you can actually breathe and lift. I'd suggest you approach some elements other than volume and time. GS competition style is not Hardstyle, and people can argue about it, but they train these lifts with the greatest efficiency possible. Look for every detail to rest and save on oxygen.

    Try improving your shoulders so you get a micro-rest at each overhead position. Think "pedestal" instead of "tendons and ligaments". Arm bars, halos, get-ups with water bottles, and overhead walks on variety days or as a short warm-up. Stick and band work, shoulder dislocates, and torso mobility drills so you're not throwing the bell against your own stretchy parts. Think this guy's shoulders, and see how he snatches. The less you fight yourself, the little bit less oxygen you burn every rep.

    Swings and high pulls with a heavier bell. Release the bell and re-catch it, like in the first half of this clip. Not an actual snatch, but a good estimate of the force needed plus release-and-grip practice. They also move up instead of pulling against your arm in a wide arc. I would follow these with 16kg high pulls in long sets, timed sets without hand changes. Speaking figuratively, train your body to get the bell up there "without breathing".

    Try 1 snatch + 1 breath as demonstrated here. It helps me relax, and it prevents me bouncing the bell off my shoulders at the top. This costs me some reps, but getting a relaxed breath in a strong position every 4 or 5 reps keeps me going. Paradoxically, my sprints are better because I snatch up instead of back against my stretchy parts and I actually remember to breathe.

    Of course, menthol rubs and Breathe Right strips. I do not believe those are cheating, especially if you have a doctor's note. Whatever you have to do, once in a while, so your lungs outlast your muscles.

    Be safe. Train smart. I hope some of these things help make a 5% difference.
    John Beamon

    My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j

  3. #3
    Spartan is offline Member
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    Default

    Thanks for the tips, I have done some practicing using your snatch method vs mine doing two 4min tests.
    ETK/RoP style first for 4 minutes and I am able to do 20 reps in 40 seconds and a 20sec rest before moving over to the next arm.
    Your style after and I could keep the same reps per min but I wasn't taking a 20sec rest between right/left arm sets, making me 20 seconds slower but keeping the volume and I believe that following that method I could keep going for longer just by having a few seconds rest at the top of my snatch rather than after each set. If that made sense.

    Also, I have been reading into "Marty Gallagher's-The Purposeful Primitive" but I cannot find much information explaining his training methods as from reviews people seem to be able to achieve goals similar to mine, I want to C&P 45KG and look lean. I am already lean but want to maintain naturally proportioned size not the over sized chest and skinny abs folks seem to have on the TV.

    To be perfectly honest I enjoy reading fitness books, and although I love RoP which I am currently able to C&P 25KG for 11 reps with no rest, just nice an slow with a 2 second pause at the top. I don't think that, given my lungs I would reach 200 snatches with a 25KG in 10 minutes, although I should be able to do this with with the 16KG by training with your methods.

    Sorry for my bad grammar, English was never my strong point.

    ~Spartan
    I morgon ska vi dö, men, valkyriorna och valhall väntar på oss när vi är död!

    Anglo-Viking

  4. #4
    johnbeamon is offline Senior Member
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    Default

    I'm glad that snatch+breathe drill works for you. Like I said, those are just additions to make to your own considerable ability. My snatch video was not really designed for the SSST itself. It was me training to be able to stop and breathe when I need to. I mentioned that it made my sprints better; you already know how to sprint. I just hope these other things can make it work a little better. Best of luck.
    John Beamon

    My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j

  5. #5
    Spartan is offline Member
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    Default

    Aye, cheers matey.
    I shall start training my snatches using the tips you have given when I have no alcohol left in me.

    ~Spartan
    I morgon ska vi dö, men, valkyriorna och valhall väntar på oss när vi är död!

    Anglo-Viking

  6. #6
    Spartan is offline Member
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    Default

    I'd rather add this here than make a new thread.
    I agreed to treatment for my Asthma, I now take a steroid inhalers twice a day and another inhaler before workouts as recommended. My l/min has increased from 290-420 to 500-630 in two weeks.

    I shall report that my snatches have gone from 120 per 8min max to 160 per 8min, that was after two snatch sessions and no other snatch or swing days (I have still done my C&P @ 25kg). I haven't rolled higher than 8 for a very long time!

    I no longer get short of breath or tight chested durning snatches, that is perfectly controlled now, nor do I sweat after my entire monday session. Next week will be my first full training week since getting treatment so i'll see how it goes, and i've gained 2lbs since.

    ~Spartan
    I morgon ska vi dö, men, valkyriorna och valhall väntar på oss när vi är död!

    Anglo-Viking

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