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Training for the FFI hardstyle snatch exam?
Are you having problems training for the FFI hardstyle snatch exam? I will write brielfy on what you should be doing!
Firstly whatever your test kettlebell is (ladies 12kg, men 20kg) your priority is to master the hardstyle swing with proper and safe technique. When you have technique then your goal should be to swing that kettlebell with quality sets. Every 2nd day you can swing eg: Mon, Wed, Fri, etc. but try to increase your volume slightly over each session. After 3-4 weeks of building volume have a test day where you swing the test kettlebell for the 80 reps in 4 minutes. Also make this week a back off or low volume week. If you achieve this repeat the next 3-4 weeks as above but with high pulls. If you didn't achieve this repeat the above process but with greater volumes than the previous block of 3-4 weeks.
On the days in between Tues, Thurs, Sat, (Sunday off) take a kettlebell lighter than your test kettlebell and practise the hardstyle snatch technique. Again do quality reps and build volume gradually. Do the snatch exam in week 4 (back off week) with the lighter kettlebell, if you fail repeat the process above with greater volumes than the previous block of 3-4 weeks.
Over time on the in between days eg; Tues, Thurs, Sat, also practise snatching your test kettlebell for quality reps eg; sets of 3-5 reps with 30-15 secs rest over sets that gradually build volume and reduce rest intervals over the 3-4 week blocks. These days could also include some push presses of your test kettlebell, getting accustomed to that kettlebell overhead. Turkish get ups would also be ideal on these days with a kettlebell as close to your test kettlebell as possible.
If you are feeling tired don't be afraid to have a low volume day, a day off or a back off week (low volume). Avoid over training like the plague. Eat very well (clean) to keep up your energy levels and stay hydrated.
If you have any further queries don't hesitate to contact me for further advice. We are running a hardstyle snatch workshop soon in Dublin which will help you with your training. This workshop will focus on the vo2 max snatch workout with an introduction to the power club at the end. Hope to see you there.
Shane Nicoletti FFI/KBI