Training and Competition
A winning strategy
 

Henry Marshall, Head Trainer of Punch Kettlebell Gym Austin having recently placed first in the Chicago girevoy sport world championships, took some time out of training clients and running classes to share with us his competition winning style.  What started out as a Strength in Motion training regimen evolved to include his own workouts based on the Strength in Motion concept.  Henry, who competed in the 80kg class at the championships, broke what he saw as SIMs benefits to competition training into 5 main parts:

1.  It aids with the strength and endurance needed for the ten minute set (sport set)
2.  It builds the shoulder stability needed as for the high volume of reps per arm during the set (over head bell work)
3.  It improves the acceleration generated by the hips so my grip and shoulder strength could last longer (heavy swing work)
4.  It strengthens the legs which is needed to aid in the hip acceleration (lower body exercises)
5.  The heavy weight called for in SIM makes the competition weight feel much lighter (heavy sport work and pull ups at end)

“I've been training girevoy sport over the last 9 months and I started with Strength In Motion.  It really created a strong base in my conditioning, will power, groove in the lifts and helped me excel to gain the confidence to compete.”   One of the benefits to training with SIM or in the SIM style, for this type of competition, is that it combines both snatches and jerks together, something that most athletes don’t consider because they’re both equally taxing in the body and mind, but it's this type of training that is exactly what one needs when preparing themeselves for any type of competition.

As we mentioned Henry’s training regimen, which we’ve included below, evolved to include his own style based on the SIM breakdown.  “I finished up the book and I felt like it was time to change up my training but keep the same intensity that SIM demanded. It was a great program and I took what I learned from it and used the concepts that I saw I needed in my own training to master. I decided I needed to focus most of my training focusing on the primary lifts jerk and snatch”
 

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Snatch Training by Henry Marshall from art of strength on Vimeo.

This program is great for creating a strong stabile shoulder to hold the bell above head and the leg/hip power needed to accelerate the bell during a long snatch set.  Though I have a grueling yet fun road ahead of me to achieve Master of Sport ranking this workout is a great aid.
 

Girevoy Sport Training: Snatch

Warm Up:
Indian Club Swinging  5min
Ropes     1min.
Stretches
Heavy Jerks  6-8reps

Sport Work:
Snatch 3min each hand
total 6min.

Assistance Drills Rd 1:
1A Heavy Jerks 1-2min. each hand
1B Heavy Swings 15-20reps
1C Rotational Sandbag Deadlift

Assistance Drills Rd 2:
2A Over Head Squat 1-2 min each hand
2B Heavy Dead Swing 15-20reps
2C Sandbag Complex Lunges

Heavy Sport Work:
Snatch 1:30 each hand
total 3min.

Stretches
15 Pullups
20 sec. Hold

Henry V. Marshall, AOS
Punch Austin Head Trainer

Looking to add this to your weekly routine? Click here to download.