rop

Was re-reading the RKC and this line caught my eye: "Each session do as few or as many exercises as you wish but do not work equally hard on every one of them." Pavel then explains that a hard day for one exercise should be an easy day for another. I am curious how this method compares to newer...

Hey SFers. I’d like some opinions on whether I stand to notably lose progress with my current plan. Approximately 8 months ago, after a enjoying predominantly barbell training for a year or two, I decided to revisit my kettlebells and simple and sinister. I re-achieved the Simple standard, and...

Hi all. Probably like so many others I am looking for advice on where to begin my StrongFirst kettlebell journey and would greatly appreciate any recommendations. A little about myself. I’m 34, I own a Boxing Gym and also coach as Boxing Coach / Personal Trainer. I’d say I have a fair amount of...

I seem to recall Pavel mentioning in an old forum that there are alternate ways to program the ladder in RoP - something along the lines of 3x(1,2,3,4,5) for heavy days, but I can't seem to find the post anywhere. Does anyone have a link or remember that discussion?

Hello everyone! I’m on my 3rd of 4 weeks away from my kettlebell, and missing it a lot. I haven’t been away from one since March 2020. During this time, I’ve just done NW and LSD running to get something in. One of the ways I have coped with being away from my bells has been studying @Pavel...

Team, I am on week two of the ROP. Short info for context: Army Lieutenant, 31 years young, 150lbs, 5'8" tall. Training Kettlebell for approximately 2 years. Achieved timeless simple a year ago with dirty form. Hindsight is 20/20. Have been consistently training an Easy Strength approach for...

Lay into me please. This was my last rung on my heavy day 3x(1,2,3,4) 2x(1,2,3). I need to dial this in somehow. I feel like my first rep looks half decent because of the set up but the rest I can clearly see that I’m not hinging very well. To be honest I just don’t know HOW to get deeper in...

I'm new here so I hope I can get some constructive feedback. I recently bought a line of kettlebells 24 to 48 with each 4kg jump in between. I want to start ROP as I eventually want to press the beast, among other goals I have which are deadlifting 200kg and doing a pullup with the beast. I also...

I’ve been struggling w/ progressing on pressing this 24kg after doing S+J gtg style. It feels like I never really retain the gains from one week to another & “own the weight”. I previously pressed this weight for a 3RM last week fairly easily—this week I’m experiencing the same bad form I...

Can I still expect results if I substitute two of the press ladder sessions for the same rep/sets but with a barbell thats double my kettlebell weight? For example Monday (heavy day); 24kg bell, 5 x (1,2,3,4) Wednesday (light day); 50kg bar, 5 x (1,2) Friday (medium day); 50kg bar; 5 x...

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...

Hi everybody, after achieving Simple standard, I follow ROP for about a year now, started with 16 kg, now trying 20 kg (my training log). I really enjoy ROP, I was looking forward to it during S&S and I like its selection of exercises - press, pull-up, swing and snatch. But because of my...

I want to start this thread by first saying thank you to everyone on this forum. I am fairly new around here but have been soaking up as much information as I can. This forum is pretty great. One of the main issues I am having with my kettlebell training is that I have a noticeable upper body...

I've just started RoP, and I'm wondering about the rationale for ladder sets - in particular, I'm wondering about the training effect of rungs with few reps vis a vis "effective reps". The idea of "effective reps," as I understand it, is that you only get a muscular adaptation from reps that...

Hello, everyone. I am currently digging the Rite of Passage, and I am in my 5th week. Today I finished 5 4-rung ladders with 24 kgs (also doing inverted rows as I still can't do pullups), and everything seems to be going well. This Saturday is my heavy day, and I should try to finish 5 5-rung...

Hello everybody! This is my second first post on the StrongFirst forum, which I've been reading for a couple of years now. My very first post went down along with the server on Wednesday. Perhaps it's a good thing because this time I'll be more concise. I'm in the 4th week of ROP with a 20kg...

Hi Everyone, I just started the Rite of Passage workout again the 20kg bell and I plan to stick with it for a while until I pass. I also started doing the PTTP deadlifts with some ab work on my variety days as per Pavel's recommendations. I just finished the US Marine Corps PLC program and...

I apologize if this has already been covered, but I haven't been able to find it. Anyways, I'm planning on starting ROP and will unfortunately only have access to a single 28kg kettlebell. For me this is a good weight for presses but two handed swings feel very light. How should I best...

I'll soon be starting ROP for the third time, chasing that elusive 1/2 bodyweight press (40 K in my case). Previously, I have completed Simple, TTC, and most recently, Kettlebell Muscle. With this done, is it advisable to do snatches on all days, rather than on the light day only? Of course...