Adjusting A+A for Easy Hypertrophy (not really A+A)

Discussion in 'Kettlebell' started by Snowman, Feb 3, 2019.

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  1. malleus

    malleus Triple-Digit Post Count

    10 times, really? Isn't that too light kettlebell for heavy a+ a snatching? :)
     
    WxHerk likes this.
  2. Patrik Novák

    Patrik Novák Double-Digit Post Count

    Is the question about the ideal frequency and range of the series and the repetitions in the frame of one training for Snatch?
     
  3. WxHerk

    WxHerk More than 300 posts Certified Instructor

    I’d DEFINITELY read @Harald Motz and @Al Ciampa on A&A training. Also @Anna C . I know all three personally and consider them friends. All three have devoted a lot of time to studying and executing A&A. They, their research, and their execution are all easily accessible on the forum.
     
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  4. Snowman

    Snowman Quadruple-Digit Post Count

    +1 to @WxHerk. There's a lot more information out there, and most of it is in that giant A+A thread :p

    It's a good weight to start with. Things can be adjusted as needed once someone gets a feel for what's going on in their body.
     
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  5. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    Yo can take a bell you can snatch for five, but then do repeats for two.

    A bell you can snatch safely and strong for ten is solid advice for starting an A+A endeavour. One component out of a few others is the build up of volume over time. Volume for a single session and volume for a week or many weeks. The first sessions is a lot of polishing technique and resting just enough, to be repeat ready. It is repeat training. Over and over again.
     
  6. Patrik Novák

    Patrik Novák Double-Digit Post Count

    Hmm.really interested so how
    will be a suitable volume for snatch? for one workout when i have 3 workout in one week which every workout consist of Some weighted pull up plus TGU or clean and press?
    10-20sets for Snatch and 3-5sets ledders of Pull up and Press ?Or I must doing only Snatches ?Also i have some common running as for my services in week and 3 trainings of BJJ or boxing...First and foremost and looking for some strenght training for my services and life and i dont want be all time be sored ...
    Thankyou for you answers
     
  7. Patrik Novák

    Patrik Novák Double-Digit Post Count

    First and foremost and looking for some strenght training for my services and life and i dont want be all time be sored ...So i started with Snatches on your referral and i feel great so the time will show...
    Thankyou for you answers
     
    Snowman likes this.
  8. Al Ciampa

    Al Ciampa Quadruple-Digit Post Count Certified Instructor

    Hi Patrik, feel free to PM or email me through my website.
     
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  9. Patrik Novák

    Patrik Novák Double-Digit Post Count

    Thank you mr.Al Ciampa
     
    Bret S. likes this.
  10. Snowman

    Snowman Quadruple-Digit Post Count

    @Patrik Novák sorry for the late reply, but it looks likes you're moving into more capable hands (y). Al will set you up right.
     
  11. Patrik Novák

    Patrik Novák Double-Digit Post Count

    Hmm Hi mr.Snowman thats alright I understand that everybody have some own works...
    I will also like for your advice....Thank you very much.
     
  12. Snowman

    Snowman Quadruple-Digit Post Count

    That sounds a little low. I would aim for closer to 16-26 sets (meaning 8-13 sets per hand), to begin with. Ideally, you change the volume for each training session, but I'll leave that sort of advice to Al.
    The pull ups, TGU's, and clean & presses are fine to add to the end of a session. Snatches should be priority, and then if you feel like you can train other movements and still recover, it shouldn't be an issue.
    As you said, you have to be fresh enough to fulfill your day-to-day duties, so you don't get to train yourself into the ground each day. A+A training should be very recovery friendly, if you're executing it correctly.
     
    Bret S. likes this.

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