I have a client who needs to re-test his SFG snatch test
at an upcoming cert.
He’s a big, strong, well-conditioned guy but he HATES
that Snatch Test almost to the point where he almost
I know how he feels. I feel that way about certain things
that I do.
Maybe you do too.
You know what else?
I HATE conditioning.
But I do it anyway.
Because it builds “work capacity” – the ability to do work
and more importantly – RECOVER from it.
So how are we going to program his workouts – to
condition him so he dominates the Snatch Test and
And this is what I suggest you do too.
We’re going to do the following:
1. Continue to push up his absolute strength levels.
Cause the more strength you have, the easier it is to
build your endurance.
2. We’re going to train his mental toughness with other
This is so he can focus on finishing the task at hand without
having to worry about any sort of mechanical / technical
Just an aside – if you’re going to train “mental toughness”
this is the way you do it. You pick a very non-technical
exercise – one that’s hard to screw up with a very low
injury risk to it.
That excludes things like “thrusters” just in case you’re
3. We’re going to start reducing the rest periods between
This builds a very specific form of endurance – true strength
Or the ability to continually produce high levels of force
in spite of fatigue.
Again, this only works if you do it with relatively heavy
But there’s a method to the madness.
You can’t just jump into this.
You have to build a strong base – cover all your bases
You have to build up to the decreased rest by addressing
and attacking your weak points and building them up.
Once you have everything shored up, then and only then
do you start decreasing those rest periods.
Oh yeah, did I mention that you need to go heavy or
relatively so in order for this to work?
Here’s how you might do this:
– Double Swings, sets of 10 or done for time, like the
“One” program inside “Kettlebell STRONG!”.
– Heavy 1H Swings, sets of 5-10.
– Heavy Snatches, sets of 5-10.
– Heavy Double Clean + Presses, sets of 3-6.
Why heavy Double C+P’s?
Cause if you look really hard, you can find a snatch
groove inside the C+P.
It’s one way to teach, learn, and perform the Snatch.
Plus, the heavy C+Ps fulfill our heavy loading to train
the maximum strength component of this process.
If you want to see how this is done – how to train specifically
for this specialized strength-endurance, check out Phase
3 of the “Strong” program inside “Kettlebell STRONG!”.
Not only that, but the “One” program – which is a hybrid
strength + conditioning program – will make that 24kg
or 16kg feel like my son’s yellow plastic kettlebell.
This is exactly how we’re going to get my client to “own”
his Snatch test.
I’ve used this strategy repeatedly and it never fails to
produce the desired results.
Try it for yourself. You’ll be pleasantly surprised.
P.S. Here’s something most people fail to understand
about the Snatch Test:
The stronger you are, the easier it is to get the necessary
conditioning to conquer the test without fear of failure.
(Just combine the “Strong” program with the “One”
program as outlined on p.83.)