Snatch Musings.

My new hero,Eduard Trusevich.I want to be him when I grow up.

What a difference a few months, a few technique changes and some shoulder mobility makes.I truly never thought my shoulder would be able to handle consistent, intense snatch training,especially after last year when I had to give up ALL snatch work and rebuild from scratch with just swings, overhead holds and LOTS of shoulder flexibility and joint mobility work.
The max vo2 training totally changed my view of the snatch, how to train it, what I am capable of,and the work has prepared me, on many levels, for the next stage of my training, testing and , perhaps competing.It has shown me, without a doubt, that light weights can really build incredilbe strength and fitness that does carryover to the heavier weights and the longer sets. No doubt.
Just as in WSB training, where light weights, moved fast with short rest periods, teach one to exert true power and create superior conditioning, max vo2 training and the incredible volume and power that it requires really brought me to an entirely new level. And, as I love to say, the higher you climb the farther you see. And the view has really changed now.
There are many different ways to be efficient. Efficiency for moving fast is much different than the efficiency to maintain for long periods. Efficiency for strength and power is much different than efficiency for relaxed sustained effort. Yet they all can work together to build separate but complimentary qualities needed for complete mastery and skill of the lifts being done.
It all depends on the goal. You get what you train for.
Which brings me precisely to what this is about.What I am training for.
Short term I have two main snatch goals now: 100 reps in five minutes with the 24 kg and 200 reps in ten minutes with the 20 kg.The Ultimate long term goal is 200 reps in 10 minutes with the 24 kg. I now KNOW I will get these.It literally is just a matter of time; now that I know I can train the snatch intensely and consistently without tearing my shoulder up.I will just keep going and going until I achieve it. That's just how I am.I'm not in a hurry.I will just keep plodding forward until it is achieved.My next tattoo will probably be a pitbull holding a kettlebell because that's how I view myself; a pitbull. Once I get hold of something I want I just don't let go.
And now, that I know I will get my ssst goals I started thinking ahead of that; what's next after that? Higher SSST numbers? Yes, for sure, but also I started to realize that I could compete in GS( at least in the snatch) if I wanted to.
I have always said that GS appealed to me, on many different levels. First off, the solitary, amateur only type sports like gymnastics, powerlifting and ultra running and cycling have a great appeal to me. I have never liked team sports or even pro sports.I love the Olympic ideal of the true amateur working his craft toward perfection; searching for Glory, not dollars.And that's personal glory, not just the thrill of the win over others.Beating your old self is the key.
I love the Zen simplicty and minimalism of such solitary pursuits: the same thing over and over again, honed down more and more until autonamous perfection is reached.Like meditation where all outside distractions are systematically removed and one is forced deeper and deeper inside, where the true self lay. And true insight is to be had.Stilling the monkey mind so the true mind can be observed.
I have always found this in my training and have missed it these last few years when everything was basically rehab. It had to be done, and I wasn't sure that that wasnt all there was left for me but now I know that's not the case.Very hard to get to that place with one foot on the gas and another on the break as I have had to do for what seems forever.
ANd I know the difference between training and competing form as well. That one can do more reps and NOT be any stronger or fitter- just know more tricks.This became crystal clear to me when I changed my grip and my breathing and basically double my per set output virtually overnight.Not any fitter, just working less hard per rep which let me work longer. It ain't rocket science,which some seem to think.
Which is perfect and appropriate for the platform. ANd something that absolutely has to be trained as well if it is to be perfected. But that more than one method has to be utilized.
I see my snatch training evolving as if I were a distance runner:
1) distance and overdistance training: working with 3 min, 5 min and longer sets per arm,regardless of pace and weight.My LSD work for baseline conditioning and competition form.
2) Tempo work: my ssst training with multiple hand switches.This is the kb equivilant of speed work on the track or fartlek work on the trail.This will increase conditioning and teach the higher pace for the long term goal numbers
3) max vo2 work: for maximal cardiovascular conditioning, lactic acid tolerance and explosive power.This would be like short interval and or hill work.

I can see my snatch workouts expanding to three days a week, mixing in LOTS of swings as my assistance work for my leg and hip strength.this will be vital because my competition snatch technique requires less and less from my lower body. I need to stay in balance.
But my first goals have to be accomplished and that might take awhile. But I will be working on all of it at the same time because even the light, long sets will contribute as well.The wider the base the taller the peak. So my GS will be RKC style GS, using a multi faceted approach and building strength and power at the same time I increase my endurance and comp technique. As I said, it ain't rocket science.

*edit*

Full body Z drills 40 minutes.

Stick and floor rifga 15minutes

really am going to focus now on using the stick to push my overhead flexibility as far as I can take it til it's 'normal'.I realized today part of my problem was that I went from such an extreme level of joint flexibility and range of motion as a gymnast all the way up to a completely stiff powerlifter with ROM in about 2 planes of motions: squat and bench.

Now that the Z opened up the joint I can use this increased mobility to increase my overall flexiblity as well and keep the muscle tensions more balanced.Just need to spend more time overhead. The true test will be getting back into handstand symmetrically.I have some serious scapulo thoracic rotations from gymnastics "twisting" in only one direction for years with a shoulder injury on top . lots of fun.