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Kettlebell ROP support group

IMayAgainKnowChris said:
Question here. As written you’re not to “skip” a training day. I get that. But does it seem okay to switch days up if you’re particularly spent from the previous heavy day? Example. Saturday crushed me. Took Sunday off. It’s Monday, was gonna do variety and but my light day tomorrow. I’m guessing the answer is go with how you feel...
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I do that all the time. I essentially play it by ear.
 
NormanOsborn said:
The only reason I haven't tried Rite of Passage is I doubt my joints, particularly my elbows and shoulders, would stand up to the volume. I found out the hard way that I can't do barbell programs that include a lot of volume. Wendler's Boring But Big and Smith's Juggernaut System both gave me elbow tendonitis.:(
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This is my semi-regular posting of the Tyler Twist /Theraband links. It cleared up both golfers and tennis elbow very quickly and easily, and I still do them from time to time to keep in shape:



I never actually used "The Stick" from the above links, only the green level Theraband. Good luck!
 
Hi,

I just started monday, with the 16kg bell.

Light day today was borring, just 5x 1rep. And it will go on like this next week and the week after.

So, the question is: what to do an the day between light and medium?

my options are:
- Snatches or swings with 24
- Double Unders
- 8k run
 
johanness said:
Hi,

I just started monday, with the 16kg bell.

Light day today was borring, just 5x 1rep. And it will go on like this next week and the week after.

So, the question is: what to do an the day between light and medium?

my options are:
- Snatches or swings with 24
- Double Unders
- 8k run
Click to expand...
EAT.
 
johanness said:
Hi,

I just started monday, with the 16kg bell.

Light day today was borring, just 5x 1rep. And it will go on like this next week and the week after.

So, the question is: what to do an the day between light and medium?

my options are:
- Snatches or swings with 24
- Double Unders
- 8k run
Click to expand...

Until light days stop being boring (which they will soon enough), how about making them more interesting... bottoms-up presses, perhaps?
 
johanness said:
Hi,

I just started monday, with the 16kg bell.

Light day today was borring, just 5x 1rep. And it will go on like this next week and the week after.

So, the question is: what to do an the day between light and medium?

my options are:
- Snatches or swings with 24
- Double Unders
- 8k run
Click to expand...
did you sart with the 3x(1,2,3) ladders and progressed to 5 ladders before doing light, medium and hard days?
 
Erik Hournou said:
did you sart with the 3x(1,2,3) ladders and progressed to 5 ladders before doing light, medium and hard days?
Click to expand...
ETK says " Do 5 ladders 2 rungs shorter than on Saturday. " while for Saturday it describes in detail how to work up to 5 ladders und the rungs. For my understanding it is always 5 ladders.

EAT is maybe the most difficult advice, I dont bother bulking up, but I dont want to buy new pants becaus of getting fat. Counting macros is a pain in the a**, so I somtimes calculate protein intake, to make sure I get around 2g/kg...

Bottom-Up pressing sounds like the perfect idea, I'll do next time. That way it is challenging, but I can stick to the prescription. Thanks!
 
johanness said:
ETK says " Do 5 ladders 2 rungs shorter than on Saturday. " while for Saturday it describes in detail how to work up to 5 ladders und the rungs. For my understanding it is always 5 ladders.

EAT is maybe the most difficult advice, I dont bother bulking up, but I dont want to buy new pants becaus of getting fat. Counting macros is a pain in the a**, so I somtimes calculate protein intake, to make sure I get around 2g/kg...

Bottom-Up pressing sounds like the perfect idea, I'll do next time. That way it is challenging, but I can stick to the prescription. Thanks!
Click to expand...
I would suggest not doing much of anything on the off days. When you're at the 5-rung Heavy day stage, things really catch up to you. You should be chomping at the bit when you head into that phase, and that comes from rest and letting the momentum build up without short-circuiting it. Very light and easy practice of other skills, or walking (if you're not a runner) / jogging (if you are a runner; keep it very easy/slow) would be the most I recommend doing.
 
John Grahill said:
For whatever reason, everyone who does the ROP seems to tell the same story. Meaning success in getting stronger, body composition improvements, personal bests, etc. Nothing has changed, it still delivers!
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I think Pavel himself said something along the lines of, "The Ladders don't fail. People fail".
 
MarkSch said:
This is my semi-regular posting of the Tyler Twist /Theraband links. It cleared up both golfers and tennis elbow very quickly and easily, and I still do them from time to time to keep in shape:



I never actually used "The Stick" from the above links, only the green level Theraband. Good luck!
Click to expand...


I checked Amazon and these have really good reviews. I'll buy myself the Red Stick; best to start light, I think.
 
johanness said:
EAT is maybe the most difficult advice, I dont bother bulking up, but I dont want to buy new pants becaus of getting fat. Counting macros is a pain in the a**, so I somtimes calculate protein intake, to make sure I get around 2g/kg...

Bottom-Up pressing sounds like the perfect idea, I'll do next time. That way it is challenging, but I can stick to the prescription. Thanks!
Click to expand...

Whether you EAT or not, ETK will force you to buy new shirts and jackets, especially if you're pairing the presses with pullups.
 
Sean M said:
I would suggest not doing much of anything on the off days. When you're at the 5-rung Heavy day stage, things really catch up to you. You should be chomping at the bit when you head into that phase, and that comes from rest and letting the momentum build up without short-circuiting it. Very light and easy practice of other skills, or walking (if you're not a runner) / jogging (if you are a runner; keep it very easy/slow) would be the most I recommend doing.
Click to expand...

Would you take the variable (optional) days as days off also or do something similar to Pavels suggestions on these days? I have only started ROP this week and have planned to do either of the following on variable optional days:
1. S&S
2. Hardstyle Abs
3. Mix of the above
4. Long easy run

Can’t help but think I should either rest more, stretch more or only do 1 of the above consistently.
 
NormanOsborn said:
The only reason I haven't tried Rite of Passage is I doubt my joints, particularly my elbows and shoulders, would stand up to the volume. I found out the hard way that I can't do barbell programs that include a lot of volume. Wendler's Boring But Big and Smith's Juggernaut System both gave me elbow tendonitis.:(
Click to expand...
What @Coyotl said, and maybe the bells will be more forgiving since they allow for a natural rotation of each hand, which a BB cannot do.
 
I am not sure if you were talking about that already but what do you think about using ROP ladders I would like to improve my double press. I would like to mix that with double front squats, double swings and single snatches. How could I program that?
Any ideas PLS?
 
karol said:
I am not sure if you were talking about that already but what do you think about using ROP ladders I would like to improve my double press. I would like to mix that with double front squats, double swings and single snatches. How could I program that?
Any ideas PLS?
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You could do a set of 5 squats after the last rung of every ladder, double swings or snatches as a finisher, altrough it could prove quite challenging.
 
I was thinking sth like double press as a main exercise followed by squats.
The light days wanted to do some snatches and maybe some swings in my off days.
 
Don Fairbanks said:
What @Coyotl said, and maybe the bells will be more forgiving since they allow for a natural rotation of each hand, which a BB cannot do.
Click to expand...

I’m jealous of you guys who can actually get it in on your variety days. I’m smoked from everything except the light day. On a variety day MAYBE I’ll GTG clean the next size bell up but I’m pretty spent usually. Noticed to actually go in fully equipped I usually take two days for rest after my heavy day.

Actually... I guess you could say I do 16lb loaded carries all the time (since I always have a baby attached to me:).
 
I was looking into ETK again. Pavel says "play ... easy not light ..." for the variety days, as example are mentioned TGU.

Personally I thing TGU is not the best since it is heavy on the shoulder as well. So called "skill work" would do it, but if the skill are handstands or bridges it doesnt fit. Pistol squats would do...


LSD "cardio" seems to be the thing that is most off the path, so could be a good combination. On the other hand, long cardio sessions are worse für strength/hypertrophy training than sprints (as studies suggest). Mayby low volume sprinting or double unders?

For me a variety day is "have fun", what ranges fom a crossfit WOD to a walk with my boy. I just dont want to limit my self, because the results of the ROP cycle have few relevance to the years (my goal is to improve handstand power...)
 
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