Power-Focused Kettlebell Sport Training
The 5-minute Snatch Test is a variation of a kettlebell sport program that will help you build up to a 5-minute one-arm Snatch test, which is half of a classic 10-minute test. It allows you to use a heavier weight in order to emphasize strength and power development.
Besides Snatch, the program also works for the Clean & Jerk, and Half Snatch, as these movements have similar demands.
Why 5 Minutes?
The 5-minute test format offers unique advantages:
- Heavier weights: Use 2-4kg more than your 10-minute weight
- Power development: Shorter duration allows for more explosive work
- Strength focus: Build maximum strength while maintaining endurance
- Stepping stone: Perfect preparation for longer tests
Program Structure
You will perform 3 sessions per week. There is a test at the end of each week.
If you pass the test, you will move on to the next week. Failing the test means that the training week needs to be repeated.
Progression Timeline
- Advanced athletes: Can complete the program in 5 weeks, as they have the foundation to handle the increasing intensity
- Beginner and intermediate athletes: Recommended to repeat each week 1-2 times, amounting to 10-15 weeks in total
The program concludes with a 5-minute test. After that you can take a break and then repeat the program with a kettlebell that is 2-4 kg heavier or choose a different exercise.
Weekly Testing Protocol
Each week ends with a control session that serves as your progress test:
- RPE 5-7: You're ready to progress to the next week
- RPE 8-10: Repeat the current week to develop efficiency and build volume tolerance
This measured approach ensures sustainable progress without burnout.
Exercise Variations
The program can be used with any of these exercises:
- Snatch: The classic kettlebell sport movement
- Clean & Jerk: Alternative for those preferring a two-part lift
- Jerk: Focus on overhead power endurance
- Half Snatch: Lower impact variation
Training Format
Sessions consist of shorter, more intense intervals:
- Multiple sets of 1-2 minute intervals
- Specific rest periods between sets
- Progressive volume increase throughout the program
- Focus on maintaining higher pace with heavier weight
Benefits
- Power endurance: Build capacity to maintain power output
- Strength gains: Heavier loads drive strength adaptations
- Technical refinement: Shorter sets allow focus on perfect form
- Mental preparation: Build confidence with challenging weights
- Competition readiness: Prepare for heavier weight classes
Who Is This For?
Perfect for:
- Kettlebell sport competitors wanting to increase weight class
- Those focusing on power over pure endurance
- Athletes building toward 10-minute tests
- Anyone seeking strength with conditioning
Prerequisites:
- Solid technique in chosen exercise
- Experience with lighter weight endurance work
- Ability to maintain form under heavier loads