VSC Snatch Strategy 101
Performing to your best and racking up high numbers in the VSC Snatch Event comes down to two things:
Your preparation leading up to the VSC
and your game plan going in to the event
If you’re reading this, then you’ve probably already attempted a handful of snatches prior to the VSC so we’re going to focus on a few tried and tested strategies for you to formulate your game plan on the day!
How you go about your snatch event will depend on a few things. Like your experience level, strength and bell size.
Here’s a comprehensive guide to the tried and tested strategies my students and members have used in the past.
The Newcomer:
This strategy is ideal for those who are new to high volume snatching and want to show their stuff at their first VSC.
Based off your most recent programming, decide upon how many reps your going for then divide it into a per minute rep scheme.
E.g. Betty most recently did 70 reps in their programming and wants to aim for 80 in the event.
For her to hit this number they’ll have to rep out 8 reps per arm or 16 reps total each minute.
Minute 1: 8+8
Minute 2: 8+8
Minute 3: 8+8
Minute 4: 8+8
Final minute: 8+8 (then go for it til the timer stops)
Total reps: 80+
The 100 Club:
This one is for those who want to push into the 100 rep club. It has the assumption that you can snatch well and the bell size you’re using isn’t too heavy or hard to wield.
This plan allows you to front load the beginning of your snatch event when you’re fresh and reap the rewards when you’re giving up the ghost in the final minute.
Take note that the 3rd minute of this plan will have you gasping for air. This is normal, keep going.
If you’re able to move through this period, you’re well on your way to joining the club!
Minute 1: 11+11 = 22 reps total
Minute 2: 11+11 = 44 reps total
Minute 3: 11+11 = 66 reps total
Minute 4: 11+11 = 88 reps total
Minute 5: 6+6 = 100 reps!
The “Get ‘er Donee”:
This plan is my personal preference. It assumes the bell size you are using is “light” and that this isn’t your first rodeo.
It also doesn’t follow the usual “on the minute” timing as the two above. Hence the name. Just get it done.
First set: 25+25 = 50 total reps
Second set: 15 + 15 = 80 total reps
Third set: 10 + 10 = 100 total reps
Remaining time: sets of 10 till the timer runs out
General Advice:
The snatch event is a endurance event. Pace yourself.
Use the first minute to shed the nervous energy then find your “rhythm”.
Keep breathing (sounds silly but oxygen is the priority here).
Try to make the most of your rest break, breathe deep, stay calm.
Don’t let the negative in, stay out of your head and stick to your plan!
The VSC Snatch Event can be intimidating but with a solid training plan and tested strategies, those 5 minutes will fly by and you’ll have survived the snatch test smiling!
