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Kettlebell ROP - Skipping the negative press?

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Oscar

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I'm at the heavy weeks of ROP and my left shoulder is a bit tired. Last light day I didnt do the negative press. I dropped the bell from overhead to the rack catching it with a dip. The session was easier and my shoulder was happier.

I remember the book mentions this alternative, but not sure what for or when.

Is it ok to do this when the shoulders are too tired? All other days I'm pulling the bell down with my lat slowly.

Anyone tried this?
 
I'm at the heavy weeks of ROP and my left shoulder is a bit tired. Last light day I didnt do the negative press. I dropped the bell from overhead to the rack catching it with a dip.

Concentric Only Training

This is an effective training method that elicits a different training effect, dependent on your objective.

Concentric only training is primarily involve in the Deadlift, Olympic Movements (Olympic Pulls, Jerks, Snatches, and Push Press), the Kettlebell Swing, etc.

With all of these movement, it hard or impossible to slowly lower them; perform a slow Eccentric Action.

Greater Recovery From Concentric Only

As we know, the greatest amount of muscle damage/trauma is produce with an Eccentric Action. Eccentrics are noted as the main reason for Delayed Onset of Muscle Soreness.

Thus, by eliminating or minimizing the Eccentric part of a movement, you recover faster from training.

The elimination of the Eccentric Action in an Olympic Movement is one of the reason that it appear Olympic Lifter can train heavy with greater frequency.

Dr Fred Hatfield Concentric Squat Training

Some of his Squat Training revolved around Squatting a weight off pins in a Power Rack; then allowing it to drop back on the pins.

While this is an effective training method, it not good for the bar nor the rack.

Biking For Legs

Essentially, the Bike is a One Leg Concentric Only Leg Press. Research has demonstrated that due to their being no Eccentric Component, the legs can be trained harder with greater frequency because they recover faster.

Kenny Croxdale
 
I'm at the heavy weeks of ROP and my left shoulder is a bit tired. Last light day I didnt do the negative press. I dropped the bell from overhead to the rack catching it with a dip. The session was easier and my shoulder was happier.

I remember the book mentions this alternative, but not sure what for or when.

Is it ok to do this when the shoulders are too tired? All other days I'm pulling the bell down with my lat slowly.

Anyone tried this?
@Oscar, what you did is fine. If you continue to feel too tired to do everything "by the book," consider taking an extra day off here and there, or some other adjustment to add more recovery time.

-S-
 
That’s great! What’s next for you? Are you planning to test with a heavier bell?
I'm really happy I managed to complete the heavy day. 75 reps were a bit scary before I did it. I have my light day tomorrow and I'll be testing next Tuesday to see how many reps I can do with the 24, 4 kg above my ROP weight.

How is your cycle going?
 
I'm really happy I managed to complete the heavy day. 75 reps were a bit scary before I did it. I have my light day tomorrow and I'll be testing next Tuesday to see how many reps I can do with the 24, 4 kg above my ROP weight.

How is your cycle going?

Well done. Heavy day is no mean feat! Will you run RoP again soon with the 24, depending on your test result? Being flexible with the negative press makes the heaviest weeks seem a little less daunting, that’s for sure, especially if you go back through with the 24.

Mine is going well thanks, and it feels a little less stressful since repeating a couple of the weeks due to various illnesses. I’m about to start week 7 so I have some time to prepare for my 5-rung ladders in a few weeks (post-wisdom teeth...) - a good thing given the 32kg was my 5rm at the beginning!
 
Well done. Heavy day is no mean feat! Will you run RoP again soon with the 24, depending on your test result? Being flexible with the negative press makes the heaviest weeks seem a little less daunting, that’s for sure, especially if you go back through with the 24.

Mine is going well thanks, and it feels a little less stressful since repeating a couple of the weeks due to various illnesses. I’m about to start week 7 so I have some time to prepare for my 5-rung ladders in a few weeks (post-wisdom teeth...) - a good thing given the 32kg was my 5rm at the beginning!
ROP with the 32 sounds impossible. How are the ladders to 4 feeling?

After this cycle I could run it again with 24, but I'll switch to a specific SFG prep a friend SFG II put together. I will eventually do a ROP cycle with 24.
 
ROP with the 32 sounds impossible. How are the ladders to 4 feeling?

After this cycle I could run it again with 24, but I'll switch to a specific SFG prep a friend SFG II put together. I will eventually do a ROP cycle with 24.

It’s certainly pushing me, which I think is a benefit of having chosen to go heavy. My technique has to be absolutely 100% on point to get through my ladders, and the 4-rungs aren’t leaving much in the tank. I’ll make it all the way through to the end but it will feel like a Herculean effort for the last couple of weeks, no doubt.

The change to SFG prep will be a breath of fresh air for you after the relative minimalism of RoP. How long till the cert? Let us know how your prep goes!
 
It’s certainly pushing me, which I think is a benefit of having chosen to go heavy. My technique has to be absolutely 100% on point to get through my ladders, and the 4-rungs aren’t leaving much in the tank. I’ll make it all the way through to the end but it will feel like a Herculean effort for the last couple of weeks, no doubt.

The change to SFG prep will be a breath of fresh air for you after the relative minimalism of RoP. How long till the cert? Let us know how your prep goes!
It will be more fun and varied, that's for sure! My cert is in November so I still have some time. I will probably do this prep and then switch to Brett Jones guide before the cert.
 
@Oscar, you and I are about the same size. I achieved a 32 kg single press after doing the ROP with 24 kg. Great to integrate some 28 kg single and doubles into your 24 kg ROP, a thing that's been often discussed here. The ROP with 32 kg is certainly possible for many.

-S-
 
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