Prerequisites
- At least "Simple" standard both for swings and get-ups. Preferably more than “Simple”
- “You should have the 1-h swing mastered before you attempt frequent and/or high volume snatching with a heavy load.” (Al Ciampa).
- Preferably ROP/SFG2 press standard - ladies 1/3 bodyweight military press, gentlemen 1/2 bodyweight military press.
- Excellent overhead shoulder mobility.
- Excellent snatch & bent press technique.
- Access to various kettlebell weights.
- Frequency: Almost daily practice - 3-4 times a week seems ideal, or 1 day on, 1 day off.
- Consistency and sticking to the training plan for a few months.
Pre-test
IPMs’ goal is not only improvement in the snatch & bent press performance - it is a GPP program, with (according to multiple reports so far) an excellent transfer to other lifts and physical activities.
Apart from snatch and bent press test (see below), test any other modality you like. A few tips:
- Pull-ups RM
- Weighted pull-up 1RM
- Deadlift 1RM
- 5k run (or Cooper test - 12 minutes run)
Snatch test
You can test either regular 5 mins snatch test (5 minutes, with the goal being 100 reps+ - 10/10 OTM), or 10 mins (in here use heavier weight, and shoot for the same goal, i.e. 100 reps+, 5/5 OTM).
Bent press
Test your 1RM - start from lighter weights, from light triples, to medium doubles, to heavy single.
