HICT Swings

Fast twitch muscle fibers produce high amounts of force, but for only a short duration. Slow twitch muscle fibers produce very low levels of force, but for a much longer duration. How then, do you train for high power AND endurance, such as the kettlebell snatch test? Enter High Intensity Continuous Training, or HICT.

HICT increases oxidative, or endurance, properties of high power movements. This method has recently been made popular by coaches Joel Jamieson, Mark McLaughlin, and other innovative performance coaches. The goal of this protocol is to add mitochondria to our fast twitch muscle fibers to improve the capacity of the alactic energy system and the speed of recovery. The alactic energy system, or phosphocreatine system(PCr), generates ATP the fastest, but only lasts for 5-10 seconds before it is exhausted.

The aerobic system is responsible for replenishing ATP which can be used to produce more PCr so it's equally important in sport and performance. Each set will last at least 3 minutes so the aerobic system will be train as well. The long duration of each set makes this not the most exciting method to use, but it may be one of the most effective.

To execute this method pick a movement that can be performed powerfully without the need for much eccentric or isometric control such as weighted step ups, squat jumps, medicine ball throws, etc. Unfortunately, the kettlebell snatch does not fit this protocol, but the swing can! (The swing has a dynamic eccentric phase of the movement so the set won’t last as long as step ups or other methods.)

HICT Swings

1. Grab a heavy kettlebell (trust me!) and a 4-6" box or bumper plate. The slight elevation from the floor will prevent setting the kettlebell down each rep and minimize low back fatigue.

2. Set the stance a step behind the kettlebell to allow a strong hike and full power on the first swing. Just like all swings, push the heels into the floor, brace the abs and lats before hiking the bell.

3. Perform 3 swings as powerfully as possible and set the kettlebell down on the box with good technique. This taps into the alactic system without fully depleting it each mini set. 

4. Rest and shake it out for 5-8 seconds and repeat for 3-8 minutes. The short rest allows the phosphocreatine system to refill for the next 3 reps. 

***VIDEO BELOW courtesy Ryan Patrick***

Here's a typical progression that we use at PeakFAST for this method:

Week 1: 5 min

Week 2: 8 min

Week 3: 5 min, 3 min rest, 5 min

Week 4: 8 min, 4 min rest, 5 min

Week 5: repeat with heavier bell or move to one arm swings

This method has benefits beyond the metabolic adaptations explained above. By the last week of this protocol the volume of swings will be very high which is the best way to improve technique. Repetition is experience and this method will provide plenty. The timed set allows focus completely on technique and recovery between each mini set without having to count reps or follow interval timing. This method also produces more sweat than any other which can be very helpful if cutting weight is involved.

If a heart rate monitor is accessible, then aim to keep heart rate under the anaerobic threshold (about 80% of max), otherwise stay at a pace that allows for controlled breathing through the nose. If the power of each swing starts to decrease during the set then rest longer between bursts or move to a lighter kettlebell. Most of the time a heavier bell is actually needed because there is only so much power than can be applied to a swing without sending it past chest level. 

Above all other tips, technique is the most important. Use this long duration method to further enhance the technique and power of each swing to set up snatch training on the right foot. The kettlebell snatch is dependent on a good swing to get the weight overhead so if the swing is off then the snatch set will take a turn for the ugly. HICT swings are great to develop the endurance required for the snatch test without the hand and wrist pain. Add HICT swings to the snatch training plan and watch the numbers go up with less pain and better technique.