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Kettlebell A+A snatches

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I know that the A+A protocol is proprietary. So far, the only peak at A+A that's come out into the world is this article by Craig Marker.

The Hybrid Power Conditioning Program

Would the protocol outlined in the article work for snatches, doing 5 right + 5 left? I ask only because snatches take longer to complete than swings, at least for me, and I realize the alactic portion needs to be in the 10 second range to remain "alactic."
Yes snatches for reps of 3-5
 
Agreed @Miguel . How long did it take us to talk you into training without music?

Gods be good, sir, it must have been 8 months or more.

Then: METAL! I NEED METAL! LOUDER! thrashstompcirclepitbetweenrepeats
Now: Earplugs are mandatory, preferably in a quiet corner away from people, where I can focus, breathe, and pace slowly while meditating during recovery.

The difference in training attitude, and not to mention results, is as large as it is astounding. Following a faulty ideology of harder faster to failure for so many years had me "convinced" that my way was the best. It really wasn't until I met Al (@aciampa) that I ever "heard" of less stimulation and more mindful practice. And it wasn't until I saw the results in action during the protocols that I actually "listened". I always thought just getting lost in the music/effort would somehow lead me to greater feats of strength and endurance. How wrong I was.

I know we (A+A) don't get (nor ask for) a lot of exposure in the Forum at large, but @Neal Sivula is likely the "Snatching-est" guy here, with a consistency and dependability that you could set a watch to. I strive to model my work ethic and humility after his own.
 
The difference in training attitude, and not to mention results, is as large as it is astounding.
it was not a bad decision to get started in Jan 2016 and staying at it. I am simply amazed about the accumulation of some heavy volume on a regular basis, recovering on that. Repeating repeats repeatedly.

I've come to believe that this is a philosophy that is a very long term approach. You just can't look at it in 6 week or even several month blocks--years is more appropriate... and, it keeps providing results.
I am just in the beginning of the process and think I made a good start.
 
A general question...I'm still wondering how these (A+A snatches) would be programmed with other strength work? Or should they be a stand alone program? Like S&S swings, should they be paired with a grind that doesn't compete for the same muscle groups or with a variety of other strength work?

A more specific question...Would A+A snatches work if paired with Soju and Tuba plus pull-ups? Or would the volume and/or shoulder strain be too much?
 
A general question...I'm still wondering how these (A+A snatches) would be programmed with other strength work? Or should they be a stand alone program? Like S&S swings, should they be paired with a grind that doesn't compete for the same muscle groups or with a variety of other strength work?

A more specific question...Would A+A snatches work if paired with Soju and Tuba plus pull-ups? Or would the volume and/or shoulder strain be too much?

I'll just answer from my own experience, which may or may not be the answer for all...

When following a specific A+A snatch program, I did little else. The specific volume was designed to be THE training for the 6-week period; at 50 - 100 repeats per week (i.e. repeats of 5 heavy snatches).

Doing A+A more freestyle (varying from 12-40 repeats in a session, 2-3x/week, so perhaps 50-80 repeats per week), goes very well with strength work. I would do the strength work first, then an A+A.
 
I'll just answer from my own experience, which may or may not be the answer for all...

When following a specific A+A snatch program, I did little else. The specific volume was designed to be THE training for the 6-week period; at 50 - 100 repeats per week (i.e. repeats of 5 heavy snatches).

Doing A+A more freestyle (varying from 12-40 repeats in a session, 2-3x/week, so perhaps 50-80 repeats per week), goes very well with strength work. I would do the strength work first, then an A+A.

My experience is similar. When I was really pushing the repeats in a session and per week--up 60 or more repeats in a session and 3-4 sessions/week, I did a lot less grinding strength work. Doing fewer repeats per session, even with more sessions per week is more compatible with other strength work (for me). I have had less problem stacking large volumes of A+A style mace and clubbell swinging on top of A+A snatches (as opposed to grinding strength work on top of A+A snatches).

However, I always do the A+A work FIRST and grinds second. My A+A work is usually the main focus for the day, so I'll either keep the volume of ginds low and do them after, or split grinds to a non-A+A day and do a higher volume.
 
I'm plotting my A&A snatch season and pondering the very same.....would pistol progressions, single leg deadlift (light) be some good spice and herbs? On separate days, that is.
 
I'm plotting my A&A snatch season and pondering the very same.....would pistol progressions, single leg deadlift (light) be some good spice and herbs? On separate days, that is.

Yes! Or same day, that works too. Just not the main course for the day. For example, 2 x 5 or 3 x 5 SLDL, not 5 x 5.
 
Like S&S swings, should they be paired with a grind that doesn't compete for the same muscle groups or with a variety of other strength work?

Noticed this additional question... I like to emphasize a different muscle group in the A+A from what I worked in the strength session for the day. For example, in my recent 12 weeks of barbell (May-July 2017 in my training log), something like this:
  • Monday: barbell MP + A+A snatches or jerks
  • Tuesday: barbell deadlift
  • Wednesday: barbell bench press + A+A jerks, or an A+A chain/complex
  • Friday: barbell back squat + A+A swings or snatches
Actually I would decide what to do in the kettlebell work based on how I felt after the barbell.

When in doubt, snatch... It is the tsar. :)
 
A general question...I'm still wondering how these (A+A snatches) would be programmed with other strength work? Or should they be a stand alone program? Like S&S swings, should they be paired with a grind that doesn't compete for the same muscle groups or with a variety of other strength work?

A more specific question...Would A+A snatches work if paired with Soju and Tuba plus pull-ups? Or would the volume and/or shoulder strain be too much?

I'm not familiar with Soju & Tuba, but you can couple barbell and other strength work with A+A. Your total volume will have to come down at first, but you need to take the long long at this, and recover your volume over months and years, not 8-12 weeks. Do strength work first in a session. Don't worry about competing for muscle groups.

You can also couple running or rucking with A+A; a favorite, and strong recommendation of mine. Do your locomotion after your resistance work.
 
For those interested I had tryed adding in basic strength work (Deadlifts) while following a strict A+A snatch protocol and it was a failure. The volume was simply to much for me. I did work one arm pushup progressions and goblet squats occasionally before my snatch sessions and that felt fine. Now I'm training for the tsc and am freestyling my A+A snatch training. I snatch 2 days a week varying the volume from 15-30 repeats. Sometimes I work up to 40 repeats but it all depends on feel. Then I have a day for deadlifts and any other grind work I feel like doing.

I second what @aciampa said in regards to lsd work after A+A snatches. I felt this was a great combo and now that the little one is back in school I'll have more time to revisit this! I'm not running much anymore. It just doesn't feel rite for some reason. When I was in active duty and for a few years after I didn't mind it especially because certain aspects of my job required it. Now I feel I get a good session out of a decent ruck. Plus I get a kick out of the looks I get from people as I truck by. One day a high school class was walking to a nearby park. A young girl ran up to me as I passed them and said "Thank you for what you've done for us". I just stopped for a minute and looked at myself. Wasn't wearing any marine corps gear and I just stood there and smiled as she ran off. Since then rucking has been my go to!!
 
@aciampa what is your current recommended A&A routine? I know you used to run various swing protocols, but do you now prefer snatches as a conditioning tool? I would love to hear your latest thinking on the matter. Thanks !
 
Question: Can A+A snatches go hand in hand with RoP ? For example on the light and medium day ?
 
@aciampa what is your current recommended A&A routine? I know you used to run various swing protocols, but do you now prefer snatches as a conditioning tool? I would love to hear your latest thinking on the matter. Thanks !

Snatches as "the" strength tool... conditioning follows from volume. I've given up on swings except as a training tool for snatches, and/or a light/less day. There's just no comparison between swings and snatches.

Question: Can A+A snatches go hand in hand with RoP ? For example on the light and medium day ?

Don't bastardize ROP... once you have pressing technique solidified, use A+A snatches and supplement them with minimal pressing. Heavy snatches will increase or at least maintain your press (again, assuming solid pressing technique).
 
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