The 5 minute kettlebell snatch test is an awesome test of conditioning because it's a full-body exercise and the 5 minute limit requires you to sustain a high level of work the entire time.
In the Tactical Strength Challenge, the 5 Minute Snatch Test is one componant of the challenge, and top scores tend to be around 150-that's about 1 snatch every 2 seconds.
To train for the test, start by doing the snatch test once to create a baseline. Many people will alternate doing 5 snatches with each hand.
Once you have you're baseline, include one or two training sessions per week.
In one session, do :15 of work and :15 of rest for 10 minutes. Use this to build your stamina, but do the snatches quickly-as close to your goal speed as possible.
In the second session, figure out how fast you need to go (how many seconds per snatch) and multiply that by 5. Then set your timer on :10 and then a rest. Try to do 5 snatches before the timer beeps. Rest. Then repeat with the other side. Do this for about 5:00 of total work.
After three weeks of training like this, test again.
Did you take this test? What was your before and after score?
No comments:
Post a Comment