I recently had the pleasure to help teach at two different StrongFirst Level I kettlebell certifications and running a prep group for some of those attending the event in Brisbane, Australia. Typically, the press test and 100-rep snatch test are the major struggles for students attending StrongFirst certifications. Everyone in the prep group managed to easily pass their snatch test and this article will give you a blueprint to do the same. We’ll cover the method I used with this group, as well as the method that I’ll be employing with the next group that comes through.

Foundations

The major difference in the current crop versus previous groups was the application of the Strong EnduranceTM protocols 044B and 044C. Strong EnduranceTM is a set of protocols that teach us how to generate high amounts of power efficiently and repeatedly while mitigating the amount of waste acid that our body produces. I’ll include a sample 8-week program of 044C at the bottom, and you can improve your understanding of the process by reading Pavel’s new book The Quick and the Dead. This program provides the basis for both ways of approaching the snatch test, and in my opinion, is something that most people who are competent at snatching should spend at least a chunk of each year practicing.

Both of the following peaking protocols expect that you’ve spent at least 4 months practicing 044C, and are more focused upon developing a plan, a mindset, and general tolerance to the task. Assuming you’re performing 044C with your snatch size kettlebell or heavier, you’re more than likely ready to go.

Method #1

This is the method that I used with the current mob to peak them. It was about simply and easily working within their limits to develop tolerance to an increased density and get a sense for where their limitations lie. For people who have done the aforementioned 4 months with 044C, this is a very easy and accessible way of dialling up your snatch density so that you can cruise through the snatch test without any concerns at all.

This starts around one month to six weeks prior to the date of your snatch test (I’m going to write a 2-session per week program in this article, but you could quite happily do just a single snatch session a week or a fortnight alongside your continuing 044C).

Week #1 (two sessions):

Wednesday 11/11 x 2 OTM, rest 5-15 minutes, then perform one additional round totalling 88 snatches for the session.
1. a. Here is the above session explained step by step:

i. Warm up or prepare for your snatching in your usual manner.

ii. Once you’re ready to go, you’ll start a timer and perform 11 snappy snatches with your non-dominant hand, switch hands, and perform 11 snappy snatches with your dominant hand. This will take between 45 and 50 seconds typically.

iii. Put the kettlebell down but be ready to go again when the clock reads 1:00—it isn’t long!

iv. Repeat step ii above.

v. Rest for between 5 and 15 minutes, to the point that you feel fully recovered, and are confident that you’ll be able to repeat the effort with beautiful form.

vi. Repeat steps ii – v.

2. Sunday 11/11 x 2, rest 5-15 minutes, 11/11 x 2, rest 5-15 minutes, 11/11 x 2 (totaling 132 snatches for the session).

Week #2: (assuming you tolerated the sets last week easily)

Wednesday 11/11 x 3, rest (all rests are 5-15 min), 11/11 x 2.
Sunday 11/11 x 3, rest, 11/11 x 3.

Week #3 (week prior to the snatch test):

Wednesday 11/11 x 3, rest, 11/11 x 3.
Sunday 11/11 x 4, rest, 11/11 x 4 (this second round is optional).

Week #4 (Cert Week):

Wednesday 11/11 x 3 (establish rhythm, ensure technique is snappy—if you’re feeling off, just skip this, if you’ve done 11/11 x 4, you’re ready).

The above is a simple peaking protocol that will let you get used to density gradually and will give you a platform to deal with ‘the suck’ attached to the snatch test. Any of my students who have followed this as written have reached their snatch test and cruised through.

Some people who are a bit more anxious regarding the certification might need to repeat week #1 and then repeat week #2. The extra practice at this will increase confidence. That said, if you find yourself performing weeks #1 and #2 with relative comfort, don’t waste time there, just move on, and then maintain the 11/11 x 4 on Sundays until the event. You can focus on other movement weaknesses. If you wanted to, you could add 11/11 x 2 for two rounds on the Wednesday alongside the Sunday.

You should be practicing the SFG skills in the lead up to the event. If you’re practicing other skills, using something like the Brett Jones, StrongFirst Certified Master Instructor and Director of Education, SFG Prep work, then you’ll find that you don’t need a huge amount of additional snatch training. If you’re strong enough and you have the massively efficient engine that 044C builds, you’re going to be on cruise control, and this is just specific practice.

Method #2

This is the second method, and what I’ll use with the next cert group. It involves a more deliberate snatch practice every 2-3 weeks alongside the 044C, a chance to build your spirit, as Pavel sometimes describes it. Having a harder set every few weeks gives our body a taste of glycolysis that it can easily recover and repair from, and that will also give people a very clear idea of how they’re going to attack their test well in advance.

Step 1: Pick your rep strategy. Are you going to do 11/11, 20/20-15/15-10/10-5/5, 11/10?

Step 2: Find the logical break in each pattern that is around 40-60% of your volume.

Step 3: Start practicing! Depending upon how far out you are from your cert, you can either add an extra session to every third week or replace the fourth session of all weeks that have four sessions with your specific practice in a similar vein to method #1.

For me, this means that I will do the first session as 20/20 with my snatch size kettlebell without putting it down. It’s a nice 40% start that gives my hips a good taste of rolling through some work. If I’m ages out from the test then I’ll probably leave it there. If I’m a bit closer, I’ll roll a second set of 20/20 a few minutes later. The goal here is to ensure that my grip is still up to scratch and that my hips remember the volume.

After a couple of sessions like this, I’ll graduate to 20/20-15/15 without putting the bell down. A logical in-between step, if you need it, is to do 20/20 rest 20-30 seconds and then do 15/15. This is 70 reps, and if you can comfortably do it without putting the kettlebell down, you’ll be around 2-3 minutes in with 30 reps to go. A very desirable position. Spend a couple of sessions with this. If you enjoy the pain, you can always double up on this in the same session after a 15-minute break.

For me personally, I would just maintain that approach all the way up to the cert. Plan 044C and the increasing weight of the kettlebell being used there should mean that the level of effort attached to performing the “harder” sessions should be diminishing throughout the process. If I have a student who is worried about their snatch test, then they can add in the 10/10, or even finish their test every couple of weeks (it doesn’t have to be done in 5 minutes, but it really won’t be tough if you’ve made sure you own the 20/20, 15/15 sequence).

The first time you attempt the snatch test is always the hardest, but with a simple plan and consistent training, it’s nothing that you need to fear. If you plan ahead, ensure you’re strong enough, and make sure you know and practice your strategy ahead of time (and ensure you actually follow it on the day...) then you’ll be pleasantly surprised by how achievable and repeatable the snatch test will become.

Kettlebell Snatch Test Preparation: Two Simple Strategies to Ace it