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Other/Mixed Training as a Master (old guy) for the TSC

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
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banzaiengr

Level 6 Valued Member
What would be a good program for year round training to compete in the TSC as a master? I know Dereck and @Ryan Toshner have had great success with a snatch based program. Personally I like the snatch protocols that Al Ciampa has out here.

So, do you just snatch? Or, should one add some deadlifts into the mix? Maybe DL for a six week period along with the snatch and then 6 weeks off.

I'm not worried about the pull ups, although my numbers suck. But if one gets stronger and leaner that should take care of itself. Thanks in advance.
 
I would take my cues from the programs you described. They suggest that you need some deadlifts and pullups but you don't need a lot and you don't need them all the time if you base your training on the snatch.

-S-
 
I would take my cues from the programs you described. They suggest that you need some deadlifts and pullups but you don't need a lot and you don't need them all the time if you base your training on the snatch.

-S-

Snatches and the 6 weeks on/off of DL's?
 
For the last TSC, I actually deadlifted twice/week (Surovetsky... Google it, and go from there). After each session, I did 2KB Swings 10x10, S&S style rest periods. One other day, I'd do some other "random" training (i.e. get-ups and a few goblet squats to keep me healthy plus a few pull-ups), and I'd spend an hour or so rock climbing roughly once/week. That's about it. (Derek is much more the "snatcher".)

Based on what I've learned from myself and my students, I'd suggest something along the lines of:
  • 1-month (post-TSC): Have fun. Do something different. Work on fixing your imbalances (TSC is a lot of pulling, so perhaps squat & press).
  • 2-3 months:
    • Pick a program to get stronger. Stick with it. Anything (legit) will do, really.
    • Once/week, do heavy swings. 10x10 is solid.
    • Once-to-twice/week, do something "fun" for conditioning... BJJ is my personal preference. You might like easy jogging, mountain biking, or lighter swings/snatches.
  • 2 months (TSC prep):
    • Deadlift... "Lock" everything down... Lats, grip, abs. i.e. Practice tension.
    • Heavy Swings. 10x10. Twice/week.
    • GTG pull-ups on off days. Take time off from this without worry if you're feeling particularly tired, sore, etc.
    • Occasional snatch technique practice if you need it. "Practice" is key. If you need "more" practice, swap one of the swing days above with a session of heavy(ier), low-rep snatches. At the TSC, your conditioning will be fine... Plus snatching a lighter-than-training bell will feel easy enough to be able to suck up any discomfort you'll be feeling for five minutes. :)
 
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