This is an intense 7-week, 5 Day/week training cycle built around the kettlebell snatch exercise – specifically high-repetition kettlebell snatches. The kettlebell snatch is a somewhat technical exercise, and athletes considering this training plan must be confident and proficient at performing kettlebell snatches. This program is not appropriate for someone unfamiliar with kettlebell snatches and/or not proficient in doing them.
This is Version 1 of this training cycle, built in February 2021.
This training plan is based on a mini-study we completed in January, 2021. The program is assessment based. You’ll begin by performing a 90-second kettlebell snatch effort for max reps and follow-on programming will be based on your most recent assessment results.
All female athletes will complete the initial 90-second assessment using a 12kg kettlebell and all male athletes will perform the initial assessment using a 16kg kettlebell.
If you perform 40+ reps in the 90 seconds, you’ll take a short rest, then re-assess using a heavier kettlebell. We’re aiming for loading which will cause the athlete to score 20-39 max reps in the 90-second assessment. For most athletes, this will be 12-16kg for women, and 16-20kg for men.
Work Capacity and Strength Endurance Focus
High repetition kettlebell snatches have primarily a work capacity and strength endurance focus. You’ll perform high rep kettlebell snatches 4 days/week in this training program. One day a week is set aside for bodyweight strength endurance plus a 2-3 mile moderate-paced run.
We highly recommend using some type of hand protection to complete this program – leather gymnastic straps or similar. Anecdotally we’ve found that Jerkfit Wodies work well to protect both hands and wrists from high rep kettlebell snatches.
- Monday – Kettlebell Snatch Assessment and/or Threshold Kettlebell Snatch Intervals
- Tuesday – High Volume Kettlebell Snatches (300-500 reps)
- Wednesday – Bodyweight Strength, Moderate-pace Run (3-5 miles)
- Thursday – Threshold Kettlebell Snatch Intervals
- Friday – High Volume Kettlebell Snatches (300-500 reps)
- 12-24kg Kettlebell for Women (based on your strength and Kettlebell Snatch proficiency)
- 16-28kg Kettlebell for men (based on your strength and Kettlebell Snatch proficiency)
- Pull Up Bar
- Smartphone with repeating countdown interval timer application
How long will sessions last?
These training sessions are specifically designed to be completed in 60-75 minutes. The Wednesday Sessions may push past 60 minutes depending on your running speed.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for kettlebell snatches @ 12/16kg, the first load – 12kg – is for women, and the second load – 16kg – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.