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  1. #11
    Amit_S is offline Junior Member
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    Apr 2012
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    1.training program: just the basics- ETK miminmum, ROP
    2.put up a solid foundation of conditioning, mobility, strength etc using only swings
    3.Snatch: practice proper technique, dont go to failure.
    Long term focus on snatching :100 sets of singles....its not a single 100 rep set.

    Got it! Thanks folks!

    I have a question about swings.
    I understand the hip hinge and contracting the glutes and the abs (as in a plank) as the top of every rep.

    Now I've read about some 1000 swing programs. For all these high reps do you do them explosively with a hip snap and with an abs and glute contraction at the end (Hard style basically) ?
    or is it more of a GS style?
    I can see how to do 1000 reps GS style...but with Hardstyle? That's like a 1000 crunches + 1000 bridges combined!
    In the video which Christine posted the trainer was kindda out of breath in only a few reps- which is what happens to me. So how to do a 100 or a 1000 of those?

  2. #12
    Join Date
    Mar 2012
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    Quote Originally Posted by Rambodoc View Post
    Christine: your SSST with the 16 was mind blowing. Congrats!
    Thank you so much! I'm thrilled I was able to complete it.

  3. #13
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    Quote Originally Posted by Amit_S View Post

    Now I've read about some 1000 swing programs. For all these high reps do you do them explosively with a hip snap and with an abs and glute contraction at the end (Hard style basically) ?
    or is it more of a GS style?
    I can see how to do 1000 reps GS style...but with Hardstyle? That's like a 1000 crunches + 1000 bridges combined!
    In the video which Christine posted the trainer was kindda out of breath in only a few reps- which is what happens to me. So how to do a 100 or a 1000 of those?
    If you do swings correctly (and with an appropriate weight for your capabilities), 10 reps should get you winded, regardless of your level of expertise and fitness.

    Again, focus on excellent form. Once you know the rules and can apply them pretty flawlessly, then you can play around with other methods, such as GS.

    Hone your technique...Technique comes before all else!

  4. #14
    sunstreaker is offline Member
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    don't worry too much about the number of reps, learn to increase the power of your swing.. in the long run, that will get you stronger and more prepared for snatches.

    TS, how much do you weigh if I may ask??

  5. #15
    Chad Paulus is offline Senior Member
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    Quote Originally Posted by sunstreaker View Post
    don't worry too much about the number of reps, learn to increase the power of your swing.. in the long run, that will get you stronger and more prepared for snatches.

    TS, how much do you weigh if I may ask??
    Agree with this. Forget about reps and make the last rep of your set the same as your first. Get as heavy as you can on your 1-arm swings. Stick with it and you'll see gains in your strength. As Faizal said you may want to start with the program minimum and use the heaviest bell you can. Then start over with ROP.
    Chad Paulus -- RKC/HKC, FMS, RN

    [CENTER]You cannot walk towards your Greatness you can only walk away from it.[/CENTER]
    [CENTER]- [I]Keith Kochner[/I][/CENTER]

  6. #16
    Amit_S is offline Junior Member
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    Thank you eveyone for all the advice. I'm focusing only on practice sessions now. Not on hitting a predefined no. of swings.

    Yesterday I started getting a hang of the "hike pass"
    I noticed that I'm just barely breaking my knees while most RKC videos show going back into almost a quarter squat. So that's what i did yesterday. However I noticed a lesser hip snap because of that. (or perhaps it was because it was the first time I bent from my knee joint so much )

  7. #17
    green is offline Member
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    Quote Originally Posted by Rickard View Post
    I think there is alot of improvement to be done in honing technique and timing. It took me long time to work up to 100sn in 5 min with the 16kg. It did'nt take me long to get to 100 with the 24kg

    Last time on a test day I did 112 in 5min, counted by my wife. Who could probably stand in for Pavel sometimes, the evil swede we could call her. Many nitpicked nocounts
    Hi Rickard! Could you open up a little on how you got from 100 snatches with the 16 to 100 with the 24? I tested yesterday and got 103 with the 16, and I think I'm pretty far from doing any serious sets with the 24...

    -green

    Sent from my HTC One X using Tapatalk 2

  8. #18
    KNZ
    KNZ is offline Junior Member
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    Hey everyone, I have some similar questions to Amit, sort of. Firstly a bit of background:
    Ive done about 4 month on the PM and am now about 1 month into the ROP, all with a 16kg KB.
    My swing seems really good, but my snatch is rubbish. For example on my last two heavy days Ive rolled 8 mins for the swing and hit 300 and 330 reps, single set (no rest), changing between two handed and single arm whenever my grip needs a change (every 50-100 reps), and felt really good at the end. I almost wonder if Im doing something wrong shouldnt it be harder than this?
    As far as swing technique I think Im doing most things right. Im exhaling at the top of each rep (1 breath per rep), contracting my glutes, tensing my abs, trying to get a hip snap. The only thing Ive changed in my technique over the last month is focusing on the ski boots analogy that Pavel talks about in ETK keeping my shins vertical and letting my hips go back rather than down. And Ive gone from doing 300 reps in 12 mins, with multiple rests to 330 in 8 mins in a single set and feeling good at the end.
    Which is great, Im excited. But when I come to doing the snatch (with my 16kg) on the light day, I get to 5 each arm and that feels like about enough. I am new to the snatch. Is it just that my technique is still rubbish? What is the best way to improve my snatch? Practice it on the variety days as well? I dont know.

    As far as the press, Ive got all the way to 5 ladders of 5 with the 16kg without missing a target. I own a 24kg which I can now press 3 times each arm (new personal record today!). So my question is what is the best way to move up from 16 to 24? Should I just start with 5 singles or maybe start my ladders with the 24 and finish with the 16 for the higher rungs?
    Anyway, sorry for the long rambling post with multiple questions. Any advice would be appreciated.

  9. #19
    Steve W. is offline Senior Member
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    Quote Originally Posted by KNZ View Post
    Hey everyone, I have some similar questions to Amit, sort of. Firstly a bit of background:
    I’ve done about 4 month on the PM and am now about 1 month into the ROP, all with a 16kg KB.
    My swing seems really good, but my snatch is rubbish. For example on my last two heavy days I’ve rolled 8 mins for the swing and hit 300 and 330 reps, single set (no rest), changing between two handed and single arm whenever my grip needs a change (every 50-100 reps), and felt really good at the end. I almost wonder if I’m doing something wrong – shouldn’t it be harder than this?
    As far as swing technique I think I’m doing most things right. I’m exhaling at the top of each rep (1 breath per rep), contracting my glutes, tensing my abs, trying to get a hip snap. The only thing I’ve changed in my technique over the last month is focusing on the “ski boots” analogy that Pavel talks about in ETK – keeping my shins vertical and letting my hips go back rather than down. And I’ve gone from doing 300 reps in 12 mins, with multiple rests to 330 in 8 mins in a single set and feeling good at the end.
    Which is great, I’m excited. But when I come to doing the snatch (with my 16kg) on the light day, I get to 5 each arm and that feels like about enough. I am new to the snatch. Is it just that my technique is still rubbish? What is the best way to improve my snatch? Practice it on the variety days as well? I don’t know.

    As far as the press, I’ve got all the way to 5 ladders of 5 with the 16kg without missing a target. I own a 24kg which I can now press 3 times each arm (new personal record today!). So my question is what is the best way to move up from 16 to 24? Should I just start with 5 singles or maybe start my ladders with the 24 and finish with the 16 for the higher rungs?
    Anyway, sorry for the long rambling post with multiple questions. Any advice would be appreciated.
    Something does not add up here. If you can do 330 straight swings, switching hands every 50-100 reps, there is no way you should only be able to do 5 snatches on each arm with the same bell. Even with bad snatch technique, the discrepancy is WAY more than would be expected. There may be things going on with your swing technique as well as your snatch.

    If you could post video of both drills (side view is best, side and front views would be helpful), that would be the best way to get to the cause -- other than working directly with an RKC (although there are only a handful in New Zealand, perhaps one happens to be near you).

    What is limiting your snatch numbers? When you have to stop after 5/5, what causes you to stop?

    At this point, I wouldn't worry about moving up to the 24 for your ladders, since you really should be able to get 5 per arm with a bell before using it for ROP. You can keep repeating 5x5 as your heavy day for a few weeks and retest (just because you are not doing more doesn't mean you aren't getting stronger). If 5x5 feels really easy, you could try something like 3,5,7 for you ladders. On variety days, do some low volume work with the 24 -- such as get ups, single presses, swings and loaded cleans. You can also start using the 24 for your swings, but stick with the 16 for snatches on your light day.

  10. #20
    rifstonian Guest

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    Quote Originally Posted by Amit_S View Post
    Hello!

    To get an RKC certification one of the things you do is snatch 100 reps in 5 minutes. At my bodyweight I need to snatch with 24 kg.

    At my current level I can snatch 16 kg X 20-30 times max before my grip and shoulders give out completely.
    I'm swinging hard style a total of 70-80 reps in 8 minutes before my abs give out. After that I seem to lose my strength to give a hard contraction with my abs and glutes.

    So I cannot even comprehend how to snatch 24 kg X 100 reps
    To all the RKC guys here, what level did you start at and how long did it take you to hit those targets?

    Currently I've started with the ETK program
    First off, you can switch hands whenever you want to in the Snatch test so don't worry or try to do 20-30 reps in a row. Try switching every ten reps with the 16 kg and see how that goes.

    Also from my experience newbies snatch WAY too fast; try getting a feel for pace, 100 reps in five minutes is just a bit over 20 reps per minute. I bet that feels VERY slow for you.Being able to hold the bell overhead easily ( getups anyone?) is a key.

    When you are swinging I hope you are not trying to do all 70-80 reps in a row! Again, sets of 10 per arm is a good place to start with enough rest to recover to do the volume you want. ETK is great but don't limit your swing training to just a ten minute set

    I have students do this:
    once per week
    either 100 snatches in however long it takes OR
    Five minute test however many PERFECT reps they can get
    try to progress something each week( either 100 reps in shorter time or more reps in 5 min)

    after that sets and reps of one arm swings with a bell heavier than that they are currently snatching( for you that would be 20 kg)
    When you can do 10 sets of 10/10 ( 200 reps- double the snatch amount) STRONGLY go up a bell size. Same for the snatch work

    When you hit your 100 reps in five min with the 16 start it over with the 20 kg

    Of course work the TGU and presses VERY hard. If you can't get up with the 24 or press it snatching it won't go.

    Hope this helps

    Rif

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