Quick Snap

by Atomic Athletic on Thursday, September 8, 2011 at 4:46pm

They say that you can't make more fast twitch muscle fibers, or increase their reaction time speed.  That is a total BS excuse to not train.

The Truth

I have seen some slow lifters do some very nice numbers, even in the full snatch.  It is possible because they have made the most of what they have.  Here is what those lifters have done: increased lifting efficiency through better technique and utilizing as much of those fast twitch muscle fibers as possible while also fully utilizing the the slow twitch fibers for general fitness, supporting strength and tendon and ligament strength.

Trick for Developing a Snappy Snatch

This sounds so simple it is almost unbelievable, but it works.

Start off with a really light weight, for example, we might use 40 kg, because it is just the empty bar and a pair of 10 kg bumpers.

Snatch it three times, perfectly.  Then move up by 2 ½ kg and snatch that three times, perfectly.  Keep moving up in weight by 2 ½ kg until you can't do three perfectly in a row.  When you have done three imperfect attempts in one set, then you can move on to any other exercise that is not an explosive one, or quit for the day.  Remember, you don't get to move up in weight until that set of three reps has each and every one perfect.

Man, that sounds easy, right?

“Perfect” is the key word.  I don't mean a snatch with a little press out or slight delt raise movement with the shoulder.  I don't mean a snatch with “only a little hop forward or backward” to catch the lift.  I don't mean “competition legal”.  I am talking 3 white lights, so perfect my 4 year old could be the official type perfect.  You get the idea?

Do this once a week for at least a month straight.  At the end of that month, you will find yourself more slippery fast than a Detroit City Street Racer.  Enjoy.

Live Strong,

Roger LaPointe