Kettlebell Snatch for Different Energy Systems

by Ben Powers

Kettlebell Snatch for Different Energy Systems

We use three key energy systems in our athletic endeavors: the Anaerobic Alactic system, the Anaerobic Lactic system, and the Aerobic system. For each energy system we will explore two different training structures. One of these will help develop power of the system, while the other will focus on building capacity. The structures here are largely based on the work of Joel Jamieson from his book “Ultimate MMA Conditioning”. I have simplified some of the structures, so I highly recommend reading this book if you really want to push your conditioning to a higher level. Everything here is built to be a 20’ or 30’ session.

While the guidance laid out here is built around the kettlebell snatch, these same structures can be used with other movements.

Anaerobic Alactic System

Alactic Power Intervals (API) are the heaviest and shortest work sets that we’ll use. These are 10 rounds on a 2’ repeat, and are just 10” of work. Use the heaviest load that you can still cycle quickly. I aim to complete 4 or 5 reps. If you can’t cycle fast enough to get 4 reps, the bell is too heavy.

Alactic Capacity Intervals (ACI) will look familiar to most trainees. These run as a classic EMOM structure, 15” of work on a 1’ repeat for 20 rounds. I typically shoot for 5-8 reps.

Anaerobic Lactic System

Lactic Power Intervals (LPI) are 30” of work on a 2’ repeat for 10 rounds. While these are the same work:rest ratio as ACI, the longer duration prevents you from being able to rely on the Alactic system. Similar to API, we want to ensure fast cycle rates, aiming for 12-15 reps.

Lactic Capacity Intervals (LCI) are 1’ on and 1’ off for 10 rounds. Even though you get a full minute of rest, the 1:1 ratio makes this build up quite a bit of fatigue by the end. Aim for 20-24 reps.

Aerobic System

Cardiac Power Intervals (CPI) are also 1’ of work, but these ones run on a 3’ repeat. 10 rounds of these will give a 30’ session, rather than the 20’ structures for Alactic/Lactic work. Two words describe these intervals: light and fast. I typically try to hit 30 reps. It’s important to keep these fast, so start lighter than you think you need and only progress to a heavier load when you can reliably hit 30 reps in each round without too much effort.

Low Intensity Steady State (LISS) is performed as continuous work rather than intervals. This is not just any steady state work, the “Low Intensity” part is critical. The easiest way to know that your intensity is low enough is the Talk Test. You should be able to have a conversation while performing this work. Start with the lightest bell you have available, and you’ll still likely be surprised at how slow you have to go with this…I have had sessions as slow as 6 reps per minute! It’s also important to keep the work rate steady. This isn’t about snatching until you can’t manage the Talk Test, then putting the bell down and waiting to recover. This is true continuous work. Your goal is to pick the bell up, snatch at an appropriate pace, and not put it down for 30’. I prefer using hand to hand snatches to help minimize localized fatigue in my arms. If you choose to work with regular snatches I’d suggest changing hands frequently to keep them fresh.