Training for the RKC Snatch test

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
Message

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/