A great post on Dragon Door by Steve Friedes on the "Party line" for training for the RKC Snatch test.I followed this basic progression when I trained for mine and it worked perfectly. He outlines the progressions very clearly.
From: SteveFreides Subject: FitnessDate/Time 2007-02-21 10:34:04Remote IP: 204.215.154.67
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I followed the Party Line and it worked out well for me. In brief:
Step 1: short sets, full recovery between, work on perfect technique.
Step 2: build up total training volume via lots of short sets w/ full recovery. Try to work up to 10 sets of 5L+5R.
Step 3: shorten the rest periods. 5L+5R every minute is a winner in my book - start with 5 minutes worth and work up to 15-20 minutes. 20:00 of 5+5 on the minute is 100 snatches per arm, 200 total reps, and you'll be in great condition as well.
Step 4: start training longer sets. I can almost guarantee you that if you can do 5+5 on the minute for 20 minutes, you'll be able to do 20-25 reps in a single set the first time you try it, and from there it's just a matter of training a few long sets a few times a week to build up to your required number.
Supplement with overhead holds, one-arm jerks, and swings. Just my opinion - this is what worked for me and I have seen it work for others as well, but your mileage may vary. Remember to back off periodically. -S-http://www.kbnj.com/
"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
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