Tuesday, April 1, 2008

SSST

I was reading on Rif's blog about his snatching goals and on Aaron's blog about his progress with the 5:00 snatch test for the Tactical Strength Challenge and made a few comments regarding the SSST and snatching in general.

I thought I'd expand on it here.

Most important: Establish a baseline of acceptable performance that I impose upon myself. For me this is 220 with 24kg and 120 with 32kg. Even if a workout calls for less thatn that, I know that I can grab a kb ANYTIME and get these numbers.

Some facts and observations on timed sets/tests:
10:00 is NOT twice as hard as 5:00.

8:00 is twice as hard as 5:00 and 10:00 is twice as hard as 8:00, especially if you keep your pace above 22-23 reps per minute (24kg).

There are many strategies for upping numbers. Here is one that has proven itself:

Set your gymboss to 1:00 and decide on your number per set, but pace it so that you get from 15-30 sec rest. Let's use 5/5 as an example.

Start snatching and set the bell down after each set. When Gymboss beeps, do the next set. Complete 10 sets. Do this 3-5 workouts and then 1 rep per set. Sometimes you'll need to step back a rep or 3 and ramp up again.

7 comments:

Amy said...

I totally agree with you about 8 min. being twice as hard as 5, and 10 twice as hard as eight. A few weeks ago I finished up a four week snatch progression that went this way four Mondays:
8 L/ 8 R for 6 min.
8 L/ 8 R for 8 min.
9 L/ 9 R for 10 min.
9 L/ 9 R for 10 min.

Holy cow! The first attempt at 10 minutes failed miserably. I only made it 7 min. with the 9 L/ 9 R. The next week I made the 9 L/ 9 R for 8 min.

Perhaps I should have tried 7 L/ 7 R for 10 min, but I didn't want to go against my trainer's orders. I was shocked how much one extra rep per min affected my performance. I'm having a few shivers just thinking about it. ;-)

Aaron Friday said...

Funny how 5 minutes of doing this can feel GREAT, but after 8 minutes you're ready to DIE!

Great thoughts, Dave. Simple, workable plan as well. Every session gives you a 10-minute number, too, so the PRs should come fairly regularly (assuming you haven't tested for 10 minutes before).

Mark Reifkind said...

five minutes kicks my ass; I can't imagine how much fun ten will be. Hey David thanks so much for all the tip and advices about my snatch work, it is all great stuff and already making a big difference.

Bob Garon II said...

I don't quite understand a couple things.

1. Exactly how much of this to do.
What Amy said...
8 L/ 8 R for 6 min.
8 L/ 8 R for 8 min.
9 L/ 9 R for 10 min.
9 L/ 9 R for 10 min.
Is all that to be done in one workout session? That doesn't seem so bad- if so- because 9 reps seems pretty easy. What would one do to take up the entire time of the minute if all I would do would be 9 reps? Would I just hold it for a few seconds in lock out?
I have been doing around what you said for reps per minute at about 21-23(with my 44#) for 5 min.
I haven't gone above 5 min. yet, but have planned on it.

2. I need some clarification on what you said here:

"Set your gymboss to 1:00 and decide on your number per set, but pace it so that you get from 15-30 sec rest. Let's use 5/5 as an example."

-Please tell me what you mean by getting 15-30s rest. Does that mean I start my minute snatching with a goal of 20 reps and strive to do it within 30-45s so that I can set the bell down and rest before the minute set is over and the next minute begins?

"Start snatching and set the bell down after each set. When Gymboss beeps, do the next set. Complete 10 sets."

-So is the 1 min. of snatching considered the set? Set the bell down after going balls to the wall for that minute, take a 15-30s rest break, and then start snatching the other arm for 1 min. 10 sets would then be each arm having 5 min. of work and thus being 5 sets per arm?
Is this correct?

Amy said...

Bob,
One Monday I did 8 L, 8 R each min. for 6. The next Monday I did the 8 L, 8 R for 8 min. And so on for four weeks. I did not do all four of those workouts in one session. I wouldn't be here to talk about it. LOL!

8 L, 8 R = 16 per minute
When that is finished, you'll have about 20 seconds to rest. Not bad for the first 5 minutes. By 8, you want to die. Jumping to 9 L, 9 R makes it even worse because you only get 15 seconds of rest before the bleepin Gymboss is screaming at you.

Bob Garon II said...

I gotcha! That makes sense now as both arms go for the entire minute. I was thinking each arm had 6(or whatever) reps to perform during that minute.

I thought we weren't supposed to switch hands but one time during this sort of workout.
Ex. Perform 3(or again whatever) minutes per side straight through at any given pace and then switch hands to do 3 more minutes- totaling 6 minutes.

Mark J said...

Today I am shooting gfor 24 per minute X 5 minutes.

I did SSST about 1 mo. ago and registered a 201.

I have experienced improvements combining GS and hard style training. The GS training really helped with my grip which has traditionally been my weak point.

my approach to SST was:
1/2 min - 12 e reps/min
3/4 - 11 e/min
5/6 - 10 e/min
7/8 - 9 e/min
9/10 - 8 e/ min (got 17 total when time ran out).

mark