36/36 and 15/15 Training

[BendtheBar]

Originally Posted by 5kgLifter

Nice! How'd it feel?


The way they normally tally the sets are every 15 seconds (or arm) is 1 set, so 1 minute at 15:15 would equal 2 sets.

So, I'm guessing 3 rounds was 6 sets for you, based on the above breakdown.

The first was easy. But by the second I was huffing and puffing. I think I am going to like this.

Would one minute equal one set for both arms? Just trying to make sure I understand? Or do they count each arm as it's own unique set? That's how it sounds if I am understanding you correctly.

[5kgLifter]

Originally Posted by BendtheBar

The first was easy. But by the second I was huffing and puffing. I think I am going to like this.

Would one minute equal one set for both arms? Just trying to make sure I understand? Or do they count each arm as it's own unique set? That's how it sounds if I am understanding you correctly.

Yep, you got it, each arm is a unique set; it's a weird way of counting but everyone knows what everyone else is up to that way.

So, say you did 3 minutes 15-on (L-arm), 15-rest, 15-on (R-arm), 15-rest; that's two on sets per minute x 3 minutes = 6 sets.

If you do a full minute of 15:15 then you know you have 2 sets in the bag so just double up your minutes to get the sets (2 mins= 4 sets; 8 mins = 16 sets etc); hope that helps.

[5kgLifter]

One thing for absolutely everyone to bear in mind, that decides to give this a shot, is never ever face a window or a tv you really like KBs can slip, nore so when people do mid-air changeovers which we don't have in this but it can still happen.

• Chalk is good because after so many minutes the handle will get slippery and grip may give.
• Keep those shoulders retracted, so that the KB is not pulling the shoulder forward.
• And, most importantly, pack that shoulder into the socket when the KB reaches it's overhead position; don't let the arm flop about left to right, back to front when it hits final position...stop it dead, the best way to keep those shoulders safe. Obviously with a lighter KB not so much of a concern but good technique at the start will put you in good stead for the heavier KBs to come, should you go that route.
  
  
  Any questions, just ask; if I can answer them I will.

[jdmalm123]

5kgLifter:

Other than conditioning and general fat loss, what effects are you noticing on your physique from these repetitions over time? Front delt? traps? glutes? etc.

[5kgLifter]

Originally Posted by jdmalm123

5kgLifter:

Other than conditioning and general fat loss, what effects are you noticing on your physique from these repetitions over time? Front delt? traps? glutes? etc.

Well, swings hammer the hammies and glutes, though a lot of people are unaware of it, they also work better than kegel exercises (so I've read).

The snatch has more whack on the system than the swing because it employs so much more overall power to get overhead than the swing which stops at shoulder height. The snatch does blast the front delts but because it also takes the KB overhead the rear delts and the overall shoulder girdle get a workout, and strangely it also helps with mobility because the shoulder is being repeatedly moved through the entire range quite a number of times.

Both movements, the swing and the snatch, hit the forearms hard due to the ballistic nature of the movements, and though I can't say for sure, I have read that it helps with increasing grip power...so it will also help with the DL.

The snatch being a combo, in a sense, of a 1-arm swing in to an overhead move, will also affect the glute more so than many glute exercises; it was tested and the 1-arm swing was seen to ellicit a higher than 100% muscle contraction in the opposite glute (I believe) during the movement than such as the GHR set-up...there is a good reason and explanation for it but I'd have to try and find it and I have no idea where I read it.

Hopefully some of that answered your question, in part, at least.

[jdmalm123]

Originally Posted by 5kgLifter

Hopefully some of that answered your question, in part, at least.

Yes, thanks!

[5kgLifter]

I found a piece online which gives some details for working out the 36:36 protocol rep cadence and the breakdown of the 6-minute test used to establish it. I've set the minutes out on separate lines, below, to make for easier reading, as opposed to a block style text in the original.

Remember to start the test on your weakest side so that you end with the stronger arm. Enjoy!



Del’s Daily Workout | 36/36 Snatch Test Protocol | KettleBell Nation

The first thing you have to do is to establish at what snatch cadence you need. This is done by doing an incremental test that lasts 6 minutes. Basically you just start out slow and for each minute you increase the cadence. When you have get to the 6th minute you go all out snatching as many times as you can without stopping for at least one minute. The test might look like this but is subject to individual differences:

1st minute: 10 reps left arm,
2nd minute: 12 reps right arm
3rd minute 15 reps left arm
4th minute: 17 reps right arm
5th minute: 18 reps left arm
6th minute: 26 reps right arm (all out effort)

The 6th minute reflects your cadence, hence that will be your interval training tempo. It is very important for the protocol that you continued snatching for the entire 6th minute.

My result was 27 repetitions. You then take 60% of this figure and use that as your cadence throughout the test. In my case this was 16.

Now set your timer for 36 seconds work and 36 seconds rest.

[5kgLifter]

Just to add, anybody doing the test could/should consider it a mini-workout in and of itself...going all-out for 6 minutes with no rests isn't easy at all.





Also, where it states 10, 12, 15 reps etc for each of the designated minutes throughout the test, that means you should spread the reps out over the minute, not just get them over with as soon as possible so that you end up with rest time.

So, for example, if you're expected to do a warm-up minute of 10 reps, make sure to do a rep at around every 6 seconds. For this, it helps to sit and work out how many reps you need to fit in to a small time period of say 6-10 seconds etc, in order to have a continual snatch going on.

Obviously, once you get to the 6th minute and have warmed-up, via the other 5 minutes work load, then hit it hard and don't stop until that timer/clock hand strikes 0...that is the hardest minute to do and you will flag badly but keep ploughing on, don't short change yourself on the reps.

[5kgLifter]

Originally Posted by 5kgLifter

1st minute: 10 reps left arm,
2nd minute: 12 reps right arm
3rd minute 15 reps left arm
4th minute: 17 reps right arm
5th minute: 18 reps left arm
6th minute: 26 reps right arm (all out effort)

For the cadence test, 10 and even 12 reps for 1-minute might be far too slow as a starting point; the best way to work out how many reps to start with for your first minute is to take a KB and do a 1-minute slow snatch with the weaker arm.

Once you have that figure, sit down with a pen and paper and add either 2 or 3 reps to each successive minute:

1= 15 (let's say)
2 = 17 (or 18)
3 = 19 (or 20)
...etc
6 = as many as poss (always)









Then, once you have your numbers written out, work out a loose plan of attack for each minute and the reps required...and write it out, so for example:

Minute 3 (above) is

3 = 19 (or 20)

Using the figure 20 as your rep count, the easiest way to work it equally in to 1 minute is to divide it by 4, so every 15 seconds you should do 4 KB snatches, in the 3rd minute.









When you get to doing your actual work sets, it's not a bad thing to also sit down and work out how many reps you should have hit within a certain time period within the 36 seconds work set as well. That way, you stay on target and know when you're starting to flag, plus, sometimes you can pull it back before you reach the end of the work period.

[bruteforce]

Gave this a run today. Had a blast.