High Rep Kettlebell Snatch Training Plan

$69.00

  • Intense, 7 Week, 5 Day/Week limited equipment training built around the kettlebell snatch exercise
  • This program is not appropriate for someone unfamiliar with kettlebell snatches and/or not proficient in doing them
  • This plan has a work capacity and strength endurance focus
  • This training plan is one of the 400+ Plans included with an Athlete’s Subscription.

Description

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.

FITNESS ATTRIBUTES

Assessment-Based
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.

Hand Health
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.

WEEKLY SCHEDULE

  • 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)

REQUIRED EQUIPMENT

  • 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

COMMON QUESTIONS

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: coach@mtntactical.com

 

DISCLAIMER
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.

Required Equipment


  • 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


Sample Training

Below is the First Week from this Training Plan:

 

MONDAY
SESSION 1
Obj: Kettlebell Snatch Assessment #1 and Intervals

Warm Up:

4 Rounds
5x Kettlebell Snatch @ 12/16kg (5x each arm, 10x total)
5x Hand Release Push Ups
Lat + Pec Stretch
Hip Flexor Stretch

Training:

(1) Max Rep Kettlebell Snatch @ 12/16kg in 90 seconds 

You can use your dominant hand for the entire 90 seconds, or switch hands as needed. Just work as fast as possible the full 90 seconds and count your reps. 

RECORD YOUR MAX REPS
If you scored 36+ reps on this assessment, rest 5 minutes, increase your kettlebell by one or two sizes and re-assess.

(2) 20 Rounds, Every 60 seconds ...
Kettlebell Snatch Reps @ you assessment size at your "Interval Pace" using Part (1) Assessment Results. 

How to get your "Interval Pace": Take your max reps from Part (1) and divide by 3, then multiply by 1.2. Example: You scored 39 Reps in Part (1)'s assessment. 39 / 3 = 13 x 1.2 = 15.6  or 16 reps (round up)

Set a repeating countdown timer to 60 seconds. On "Go" complete 16x Kettlebell Snatches as fast as possible. The faster you finish, the more rest you get. Alternate hands each round. 

(3) 2 Rounds
Lat + Pec Stretch
Hip Flexor Stretch

******************************

 

TUESDAY
SESSION 2
Obj: High Rep Kettlebell Snatches

Warm Up:

4 Rounds
5x Kettlebell Snatch @ 12/16kg (5x each arm, 10x total)
5x Hand Release Push Ups
Lat + Pec Stretch
Hip Flexor Stretch

Training:

(1) 15 Rounds
20x Kettlebell Snatches @ your SESSION 1 assessment size (10x each arm)
Rest 30 Seconds between rounds

(3) 2 Rounds
Lat + Pec Stretch
Hip Flexor Stretch

Comments:
Use the same size kettlebell for Part (1) that you used for the SESSION 1 assessment. So ... if you used a 20kg kettlebell for SESSON 1's assessment, use 20kg today. 

******************************

 

WEDNESDAY

SESSION 3
Obj: Bodyweight Strength, Endurance

Warm Up:

3 Rounds
5x Walking Lunges
5x Hand Release Push Ups
1x Pull Up
Instep Stretch

Training:

(1) 20 Minute Grind ....
3x Push Ups
3x Hand Release Push Ups
3x Clapping Push Ups, then ...
1/2x Pull Up
1/2x Mixed Grip Pull Ups
1/2x Chin Ups, then ...
3x In-Place Lunges
3x Walking Lunges
3x Jumping Lunges

Grind = work steadily, not frantically, through these circuits again and again for 20 minutes.

(2) Run 2 Miles, Moderate Pace
"Moderate" = comfortable but not easy.

******************************

 

THURSDAY
SESSION 4
Obj: Kettlebell Snatch Intervals

Warm Up:

4 Rounds
5x Kettlebell Snatch @ 12/16kg (5x each arm, 10x total)
5x Hand Release Push Ups
Lat + Pec Stretch
Hip Flexor Stretch

Training:

(1) 20 Rounds, Every 60 seconds ....
Kettlebell Snatch Reps @ your SESSION 1 assessment size at your "Interval Pace" using SESSION 1 Assessment Results. 

How to get your "Interval Pace": Take your max reps from SESSION 1 and divide by 3, then multiply by 1.2. 

Example: You scored 39 Reps on SESSION 1's assessment. 39 / 3 = 13 x 1.2 = 15.6  or 16 reps (round up). Set a repeating countdown timer to 60 seconds. On "Go" complete 16x Kettlebell Snatches as fast as possible. The faster you finish, the more rest you get. Alternate hands each round. 

Use the same size kettlebell for Part (1) that you used for the Session 1 assessment. So ... if you used a 20kg kettlebell for SESSON 1's assessment, use 20kg today.

(3) 2 Rounds
Lat + Pec Stretch
Hip Flexor Stretch

Comments:
Use the same size kettlebell for Part (1) that you used for the Session 1 assessment. So ... if you used a 20kg kettlebell for SESSON 1's assessment, use 20kg today. 

******************************

 

FRIDAY
SESSION 5
Obj: High Rep Kettlebell Snatches

Warm Up:

4 Rounds
5x Kettlebell Snatch @ 12/16kg (5x each arm, 10x total)
5x Hand Release Push Ups
Lat + Pec Stretch
Hip Flexor Stretch

Training:

(1) 15 Rounds
20x Kettlebell Snatches @ your SESSION 1 assessment size (10x each arm)
Rest 30 Seconds between rounds

(3) 2 Rounds
Lat + Pec Stretch
Hip Flexor Stretch

Comments:
Use the same size kettlebell for Part (1) that you used for the SESSION 1 assessment. So ... if you used a 20kg kettlebell for SESSON 1's assessment, use 20kg today. 

Show More

1)  Mission Direct

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Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

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Fitness is just one area of our work.

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All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

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If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
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Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

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You can log in through our →Website  or Mobile App →IOS and Android.

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You can do it yourself. Instructions HERE.

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If you add new plans or update existing plans after I subscribe will I have access to them?
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What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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