Kettlebell ROP support group

[Dimitri87]

I am planning on starting RoP in the near future. I'm also interested in Q&D. My plan is to alternate a RoP cycle with a cycle of Q&D. At the moment it is hard for me to get in more than 3 workouts a week, so Q&D on variety days is not an option (and maybe that will be to much work in a week?).
First I would do a full cycle RoP (13 weeks). Then 12 weeks Q&D Swings & Push-ups. After that a new 13 week cycle RoP with an 8 week Q&D Snatch cycle (if I'm not mistaken it is stated in Q&D that the first cycle should be 12 weeks and follwing cycles 6 tot 8 weeks). I plan to keep this up, till I reach the RoP goals.

I was wondering if this could work? Or is the time between 2 RoP cycles too long and I lose some strength I've gained so I can't progress as fast compared to only doing RoP?

 

[Bauer]

@Grizzlyman
In addition to the great answer by @James Sullivan , you might consider splitting your session into 2-3 blocks.

Here is relevant quote by Pavel in Easy Strength:

Keep your training sessions short, one hour or less. Multiple shorter sessions are preferable to a single long one. Even half an hour of rest makes a difference. Beware that the idea behind twice-or-more-a-day training is to fragment the existing workload into smaller pieces—not to add more volume, at least not initially.

John, Dan. Easy Strength: How to Get a Lot Stronger Than Your Competition-And Dominate in Your Sport . DD Publications. Kindle-Version.

 

[Bauer]

I am planning on starting RoP in the near future. I'm also interested in Q&D. My plan is to alternate a RoP cycle with a cycle of Q&D. At the moment it is hard for me to get in more than 3 workouts a week, so Q&D on variety days is not an option (and maybe that will be to much work in a week?).
First I would do a full cycle RoP (13 weeks). Then 12 weeks Q&D Swings & Push-ups. After that a new 13 week cycle RoP with an 8 week Q&D Snatch cycle (if I'm not mistaken it is stated in Q&D that the first cycle should be 12 weeks and follwing cycles 6 tot 8 weeks). I plan to keep this up, till I reach the RoP goals.

I was wondering if this could work? Or is the time between 2 RoP cycles too long and I lose some strength I've gained so I can't progress as fast compared to only doing RoP?

I think you should try it and see for yourself. Maybe plan in 1-2 weeks as a transition period before each new block. (Not speaking from experience here.)

But you should be fine, given that Pavel recommends rotating 12 week blocks of ROP and PTTP in the FAQ of ETK.

 

[DrG]

Has anyone experienced ROP on an EDT format? Basically not exceeding 20 minutes by compressing the rest times progressively? This would give, for the biggest session 150 C&P in 20 minutes. Just curious about the results!

 

[Ivan Merl]

I ran a c&p ladder coupled with pistol squats for 30 min in an EDT style, twice a week. It was one of the best programs I have done. My resting heart rate was 42 by the time I was done and for the first time in my life I wasn't sore after the first day of skiing for the year. I managed 60 presses using the 1-5 ladder and just over 70 reps using a 2,4,6,8 ladder.

 

[kaptajnos]

Hi everyone
Comming up on completing first run though ROP with a 20kgs, so far been able to do the pullups (tough on 4-5 rungs)
its been a rough one (but fun) my left arm is really much weaker then my right
Wondering what to do next , thinking maybe a 5x5 run before running another pass with the 24kgs, anyone have any recomendations on what makes sence just after ROP - also do i need a deload week or anything ?
maybe something more Hypertrophy based

Love from Morten

 

[John Grahill]

Has anyone experienced ROP on an EDT format? Basically not exceeding 20 minutes by compressing the rest times progressively? This would give, for the biggest session 150 C&P in 20 minutes. Just curious about the results!

Years back when I first started the ROP I did like 3 straight runs through it with a 24. My last run through it was with no rest between rungs and like a minute and half between ladders. I did not do pullups with the no rest version. I don't remember the time the press ladders took to complete but it was a heck of a pump!

 

[Wifi]

Just started ROP with pullups and 24kg today, with 3(1,2,3) using 1 minute of rest per rep, as I've seen on the forum. I was able to complete the reps, but the last set of 3 was just short of a grind. Is that level of effort this early in the program normal? I'm used to the boring "easy" reps of S&S, where there isn't a shadow of a doubt that I WILL make the reps with more in the tank.

I just came off 6 weeks of Soju & Tuba. 24kg C&P was my 3RM both sides, now it is my 6RM both sides. Prior to that I've been on S&S for 15 months. Achieved Timeless with the 40kg, and can do Timeless 32kg any day. On Tuesday after my light day, I'll test Timed 32kg.

 

[Adam R Mundorf]

Just started ROP with pullups and 24kg today, with 3(1,2,3) using 1 minute of rest per rep, as I've seen on the forum. I was able to complete the reps, but the last set of 3 was just short of a grind. Is that level of effort this early in the program normal? I'm used to the boring "easy" reps of S&S, where there isn't a shadow of a doubt that I WILL make the reps with more in the tank.

I just came off 6 weeks of Soju & Tuba. 24kg C&P was my 3RM both sides, now it is my 6RM both sides. Prior to that I've been on S&S for 15 months. Achieved Timeless with the 40kg, and can do Timeless 32kg any day. On Tuesday after my light day, I'll test Timed 32kg.

I think rushing the rungs and ladders in the RoP is a mistake. At the end of the day, it's a strength training program and that requires generous rest between ladders/rungs.

Some people recommend a 8 to 10 rm weight for the RoP because the volume has a habit of creeping up. I would recommend keeping the 24kg but doing talk test rest periods and if you still have problems maybe drop down a bell size.

 

[Wifi]

I think rushing the rungs and ladders in the RoP is a mistake. At the end of the day, it's a strength training program and that requires generous rest between ladders/rungs.

Some people recommend a 8 to 10 rm weight for the RoP because the volume has a habit of creeping up. I would recommend keeping the 24kg but doing talk test rest periods and if you still have problems maybe drop down a bell size.

I can pass the talk test no problem. To clarify my rest periods, I'm using the scheme @Steve Freides (extremely helpful, BTW) wrote about here:

Timing - I have been using a very simple formula to make sure I get enough rest between rungs and between ladders. Here it is:

00:00 - 1 rep L/R
01:00 - 2 reps L/R
03:00 - 3 reps L/R

and you rest as many minutes as were in your last rung at a minimum, more if you need. So if I'm doing ladders to 3, the next ladder would start at 06:00, 07:00, or 08:00, depending on how I felt. Applying the formula to ladders to 4

00:00 - 1 rep L/R
01:00 - 2 reps L/R
03:00 - 3 reps L/R
06:00 - 4 reps L/R

rest until at least 10:00. I just did 5 x 1-2-3-4, so each ladder started on the 10 minutes. The week before, my ladders to 4 started on the 12 minutes because I needed more rest

When I do ladder to 5 it will be

00:00 - 1 rep L/R
01:00 - 2 reps L/R
03:00 - 3 reps L/R
06:00 - 4 reps L/R
10:00 - 5 reps L/R

and start the next ladder at 15:00 or longer if need be

A session of 5 x 1-2-3-4 takes 44 minutes. A session of 5 x 1-2-3-4-5 takes 1 hour and 15 minutes

Rest periods explained - formula is: your next start time is your previous start time plus the number of minutes equal to the rep count you just did.

00:00 - 1 rep L/R
add 1 min to 00:00 and start next rung at 01:00

01:00 - 2 reps L/R
add 2 min to 01:00 and start next rung at 03:00

03:00 - 3 reps L/R
add 3 min to 03:00 and start next rung at 06:00

06:00 - 4 reps L/R
add 4 min to 06:00 and start next run at 10:00

10:00 - 5 reps L/R
add 5 min to 10:00 and start next ladder no sooner than 15:00

The above formula for determining rest periods is something I consider middle-of-the-road, not a new ladder every half hour, but also enough rest to allow you to feel well-rested before attempting the next set.

I hope this is helpful to someone's practice of the ROP. If you have questions, please don't hesitate to ask.

-S-

Do you think that using a 6RM is doable with that? I actually tend to rest longer, the timer is to keep me on track so I don't run late to work.

 

[Steve Freides]

Just started ROP with pullups and 24kg today, with 3(1,2,3) using 1 minute of rest per rep, as I've seen on the forum.

The default plan should be "I go, you go" which means your rests will get progressively longer. I like to really visualize this, which for me means my rests are usually just a little longer than my work time.

-S-

 

[Steve Freides]

To clarify my rest periods, I'm using the scheme @Steve Freides (extremely helpful, BTW) wrote about here:

Ah, then I would try resting longer or go with a lighter weight. Option #3 - stay with your current weight and reps/ladders but do it a few times in order to adapt before moving on.

-S-

 

[Bauer]

Do you think that using a 6RM is doable with that? I actually tend to rest longer, the timer is to keep me on track so I don't run late to work.

Then I would not rush the first few weeks. Maybe try to build up to 30 reps first, switching to 1,2 ladders instead of 3 until you can do 5x1,2,3. The top rung should be challenging, but not all out. And the last one being close to a real grind is actually quite good for a heavy day, I think. If you need to rest longer, that is fine, I think, as Pavel has stressed the patient approach lately. Maybe rest 30 extra seconds before the top rung. Be sure to apply fast-and-loose.

 

[Wifi]

Ah, then I would try resting longer or go with a lighter weight. Option #3 - stay with your current weight and reps/ladders but do it a few times in order to adapt before moving on.

-S-

I think I'll try longer rests for these first few weeks and see how I do with 5(1,2,3). Thanks!

Then I would not rush the first few weeks. Maybe try to build up to 30 reps first, switching to 1,2 ladders instead of 3 until you can do 5x1,2,3. The top rung should be challenging, but not all out. And the last one being close to a real grind is actually quite good for a heavy day, I think. If you need to rest longer, that is fine, I think, as Pavel has stressed the patient approach lately. Maybe rest 30 extra seconds before the top rung. Be sure to apply fast-and-loose.

What exactly is fast and loose? I've seen it mentioned a lot, but haven't found any solid resources describing it.

 

[Bauer]

I think I'll try longer rests for these first few weeks and see how I do with 5(1,2,3). Thanks!


What exactly is fast and loose? I've seen it mentioned a lot, but haven't found any solid resources describing it.

Basically shaking your body or swinging arms and legs to get rid of excessive tension and to speed up recovery. The yin and yang of training: Tension and relaxation.

Here are a few examples:


Here is another example:

G-Tox: A Proven Tool for Accelerated Grip Recovery | StrongFirst

During your next training session, try adding this G-Tox drill to your fast and loose arsenal to boost performance through accelerated grip recovery.

www.strongfirst.com

 

[lais817]

I've tried searching this thread but not come up with anything meaningful so I'll ask.

What is people's stretching regime on ROP? I'm thinking something like the S&S QL and 90/90 with some extras?

 

[Wifi]

Basically shaking your body or swinging arms and legs to get rid of excessive tension and to speed up recovery. The yin and yang of training: Tension and relaxation.

Here are a few examples:


Here is another example:

G-Tox: A Proven Tool for Accelerated Grip Recovery | StrongFirst

During your next training session, try adding this G-Tox drill to your fast and loose arsenal to boost performance through accelerated grip recovery.

www.strongfirst.com

Thanks! That did help a lot in today's practice.

I've tried searching this thread but not come up with anything meaningful so I'll ask.

What is people's stretching regime on ROP? I'm thinking something like the S&S QL and 90/90 with some extras?

Ditto. I found in the last couple days my shoulder girdle was tighter than it ever has been.

 

[Bauer]

What is people's stretching regime on ROP? I'm thinking something like the S&S QL and 90/90 with some extras?

Yes + some passive hanging, arm bars, and/or segmental rolling. And neck nods.

Brettzel could also work.

 

[Adam R Mundorf]

I've tried searching this thread but not come up with anything meaningful so I'll ask.

What is people's stretching regime on ROP? I'm thinking something like the S&S QL and 90/90 with some extras?

I've always enjoyed some joint circling before a session and the golden four from deadlift dynamite before bed.

1. Kneeling Hip Flexor Stretch
2. Wall Hamstring Stretch
3. 90/90 Stretch
4. Passive Bar Hang

 

[LoneRider]

I've been running RoP in two week blocks alternated with the BJJ Fanatics KB program from StrongFirst and I'm finding it's working for me thus far, like if I'm getting a bit run down from the RoP Volume, the lower volume in the beginner's BJJ Fanatics program suits me.