Friday, October 7, 2011

Differences between :15/:15 and :36/:36

As many of you know, I am a big, big fan of MaxVO2 snatch work. Kenneth Jay came up with this program years ago, and it has given jack-rabbit hearts to those you have taken on the challenge.

There are many, many snatch protocols. Two of the more basic ones are the :15 work/:15 rest and :36 work/:36 rest. As you can see, they are very similar - really two sides of the same coin.

Here are the differences I see between the two:
* Obviously, :36/:36 is more advanced. But the difference is not as much as it seems. If you can do 80 sets with :15/:15 at 9 reps, feel free to try going to the :36/:36 at 21-22 reps. If you at seven reps/40 sets, do not even thing of trying :36/:36 at 17 reps. All you would be doing is practicing slow, sorry snatch technique. Move your cadence up.

* You :36/:36 workout takes less time. About 20-33% less to get the same amount of overload with the same weight and cadence. For me, 20kg x 24 min @ :36 is about the same as 20kg x 32min @ :15.

* You get practice with longer sets. For me, I do 20kg for 20 reps/:36. Longer sets groove snatch technique. For some reason, the RKC does not value this as much as it used to. You can pass the existing certification and never do more than 8 reps in a row. I think the longer sets expose snatch flaws (casting, winging, flopping, late hips, early hips, etc.) more than shorter sets. In fact, I have heard people say don't worry about lockout in :15/15. These people "swing" their snatches or hitch their knees.

* You lose track of time. In :15/:15, you know you are snatching on the :00 and :30. You don't really have a feel for this with :36/:36, except that the clock goes back to :00 after 5 work or rest cycles. This makes the workout go faster in your head.

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