rop

Hello all. ETK mentions block training, ROKB prescribes it. I'd like to do a round of ROP with block training, as I want to continue barbell deadlift and squat practice , but I would also like to reserve my "off days" for mobility work. For those unfamiliar, "Russian block training" refers...

Hi all, I'm starting ROP next week with the 24 Kg. I also started practicing Judo about two months ago and I don't want to leave it just because it's the only activity that makes me interact with people and I've found I'm not so bad at it. Do you think is feasible to do both without burning...

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...