Kettlebell ROP support group

[John K]

I actually ran 2x runs of Jurassic with the 20kg before swapping to the "classic" version @24kg.

I'm leaning towards the classic version @20kg with the light day @24kg, as supersetting with the pullups make my back feel good.

Thanks for your advice

If Jurassic with the 20kg hasn't "got you there" with the 24kg, the volume with the 20kg in the classic ROP might be better for moving your press up, so I like your idea.

You could also consider using something like Giant or Easy Muscle with the 20kg ... but this is the ROP Support Group and that might be unsupportive advice...

 

[Luis T. Gonzalez]

Thanks mate, I have played with longer rests a few times after I've failed a rep, but it doesn't seem to help - could even be a mental thing.

If that’s the case it may just be the need to practice tension. A heavier weight usually takes keying in on the bracing, rooting, clinching your glutes and fist hard, etc. No problem! If you post your clean and press on here that would help. Your press is only as good as your clean.

 

[lais817]

If that’s the case it may just be the need to practice tension. A heavier weight usually takes keying in on the bracing, rooting, clinching your glutes and fist hard, etc. No problem! If you post your clean and press on here that would help. Your press is only as good as your clean.

Will take a vid next training day.

 

[lais817]

If that’s the case it may just be the need to practice tension. A heavier weight usually takes keying in on the bracing, rooting, clinching your glutes and fist hard, etc. No problem! If you post your clean and press on here that would help. Your press is only as good as your clean.

@24kg


@20kg

 

[John K]

@24kg


@20kg

Really great looking reps dude!

 

[Luis T. Gonzalez]

@24kg


@20kg

Hopefully my video is clear enough. Your press looks decent you just have a few things I can see. When you clean, the bell needs to come straight up into the rack. Make your glutes tight, stand tall, squeeze the bell, and keep your fist clinched with palm facing outward. Dig your toes into the floor and brace your core harder than you think you should. Hopefully you can see all those elements in my video to use as a reference. Play your video back and you will see a couple things.

1. You open your hand before pressing

2. your opposite hand opens and is turned downward

3. I don’t see your toes digging into the ground.

And I just noticed you are breathing out when you cleaned the bell. On the clean take a big inhale so when you hit the rack position you are braced and ready to press.
Hope that helps!

 

[lais817]

Hopefully my video is clear enough. Your press looks decent you just have a few things I can see. When you clean, the bell needs to come straight up into the rack. Make your glutes tight, stand tall, squeeze the bell, and keep your fist clinched with palm facing outward. Dig your toes into the floor and brace your core harder than you think you should. Hopefully you can see all those elements in my video to use as a reference. Play your video back and you will see a couple things.

1. You open your hand before pressing

2. your opposite hand opens and is turned downward

3. I don’t see your toes digging into the ground.

And I just noticed you are breathing out when you cleaned the bell. On the clean take a big inhale so when you hit the rack position you are braced and ready to press.
Hope that helps!

Thanks Luis, keeping the tension up is definitely something I will continue to work on, I'll give your cues a crack next session

 

[Luis T. Gonzalez]

Thanks Luis, keeping the tension up is definitely something I will continue to work on, I'll give your cues a crack next session

I really think that is all you are missing here. There is no need to change the program. Every time I moved up in weight, I had to refine my technique with the help of a coach. You are welcome.

 

[LarryB]

You maybe consider just resting twice as long and see where that gets you. When I do ROP I typically rest 5-10 minutes or longer after reps of 3. In general for strength focus work a minimum of 2.5 minutes. But for the singles I usually go for feel. If I feel ready I do 2. After a double on each side I might rest 3 minutes or longer. Four and five reps now it’s typically 5-10 minutes or more

I second this. When I ran it with the 32k heavy days would turn into a half a day affair. I would tend to do chores around the house in between sets.

 

[Luis T. Gonzalez]

I second this. When I ran it with the 32k heavy days would turn into a half a day affair. I would tend to do chores around the house in between sets.

ROP is almost like grease the groove to me. When I plan to do ROP, I set that kb next to where I plan to be for the day. And I knock out the reps throughout that day and I don’t worry about getting a “workout.” I’m focused on getting stronger.

 

[Joel the Savage]

@24kg


@20kg

Well, unpopular opinion right here.
Do it with 24, 20 is to light for you by your rep numbers.

Couple of options:
- You don't have to do them as pretty as you are doing them. The important thing is that the weight goes up, bot how it looks. On easier rungs do them pretty, on harder rungs just get it over your head.
I prefer a pause in the rack, then pulling the bell down into my chest (think of it like squeezing a tennisball in your armpit) and then release all that pressure to start the press. IF you need you can use the elastic buildup of the thorax at the same time, it will give you a small push, but not as much as a pushpress.

- I would try to press it faster (you are controlling the bell to much)

- drop it faster, the eccentric part is to pronounced. There is no difference between 1 and 3 seconds drop for muscle fibers, but you will get way more tired from 3 seconds. It takes away from your press numbers. If you are comfortable with it, skip the eccentric and just let it drop to your chest.

 

[Hausman]

Have you explored the Victorious program? StrongFirst: Training Center Lots of cues to learn and then pick a few to focus on each session.

How are the pushups? Apparently after the shoulder/upper back lifts the bell the second half of the movement is mainly tricep.

 

[lais817]

Have you explored the Victorious program? StrongFirst: Training Center Lots of cues to learn and then pick a few to focus on each session.

How are the pushups? Apparently after the shoulder/upper back lifts the bell the second half of the movement is mainly tricep.

Pushups are as good as I need then for now, can do 25 in a set. I definitely noticed an improvement in pressing strength after running HSPU for a week or so over Xmas so you are on to something there.

 

[Dydo]

Can other strength training be done on non-program days and if so what is recommended. For example, barbell squats, rows. I want to go to the gym more often, so I prefer bodybuilding splits, but at the same time I also like the KB training. Can things be structured in a way where you can both do the program and do something else on the other days. For example, can the program leave only cleans and presses on the three days, and perform chin-ups and barbell squats on other days. I know this won't be the same program anymore, but still.

 

[Tjerr]

In Enter the Kettlebell Pavel says:

Keep the intensity low on variety days. A variety day allows you to practice. Have fun rather then get smoked, anything you like. (....). As long as you stay on the ball with your pulls and presses. As long as you keep the variety days easy, not light, easy.

P.130

 

[Dydo]

In Enter the Kettlebell Pavel says:

P.130

It means something like ES if I understand correctly.
Otherwise, I have the book, but there the idea is for 5 weeks of programming, and of course there is no obstacle to extending the time if you don't manage. However, many things have changed since the publication of the book, new ideas have arisen, new versions of the program have been created (the Jurassic version for example) and in most places I see the program stretched to 12-13 weeks, etc. But I get the point, you still need to ensure rest and recovery, because at some point the program becomes a volume and you won't have the opportunity to train harder the rest of the days, even if you wanted to.
Thanks for the inclusion

 

[Tjerr]

I stretched mine to 22 weeks, including special report A, special Report B and information from Return of the Kettlebell.

 

[John K]

Can other strength training be done on non-program days and if so what is recommended. For example, barbell squats, rows. I want to go to the gym more often, so I prefer bodybuilding splits, but at the same time I also like the KB training. Can things be structured in a way where you can both do the program and do something else on the other days. For example, can the program leave only cleans and presses on the three days, and perform chin-ups and barbell squats on other days. I know this won't be the same program anymore, but still.

In the past I’ve supersetted pull-ups with presses. If you cannot do pull-ups, you could do some form of row. I do not think I’d alternate days of clean and press with pull-ups (by doing pull-ups on off day) as you’re working your back and bicep a lot that way and at least for me I would be prone to developing elbow tendinitis.

I’ve also done heavy double cleans and double front squats on Thursday and getups on Tuesday, like he talks about in the book. From what I did, I kept the intensity low by doing heavy strength work that was different and avoiding any more “smokers.”

Also I think Jurassic isn’t that new, at the time it was in Beyond Bodybuilding and called RKC Ladders. I’d have to find my copy and check.

 

[Dydo]

Thanks John. I also looked at your advice on using a heavier KB on light days in the classic ROP or singles in the Jurassic version.

 

[John Grahill]

Can other strength training be done on non-program days and if so what is recommended. For example, barbell squats, rows. I want to go to the gym more often, so I prefer bodybuilding splits, but at the same time I also like the KB training. Can things be structured in a way where you can both do the program and do something else on the other days. For example, can the program leave only cleans and presses on the three days, and perform chin-ups and barbell squats on other days. I know this won't be the same program anymore, but still.

No expert here like some of the other posters who have given solid advice as far as I'm concerned.....just someone who's done the ROP.


If you select the appropriate weight kettlebell for the pressing portion of the ROP there really shouldn't be a whole lot of energy left for "off days" other than "practice".