Double KB Press Program ROP?

Discussion in 'Kettlebell' started by Chase Hines, Jun 11, 2019.

  1. Chase Hines

    Chase Hines Still New to StrongFirst Forum

    Can 13 week Heavy-Light-Medium ROP style ladders to 5x1-2-3-4-5 and eventually 10x2-3-5 be used with the double KB Press? Looking for a doubles press program with some longevity.
     
  2. Maine-ah KB

    Maine-ah KB Quadruple-Digit Post Count

  3. Mark Limbaga

    Mark Limbaga Quadruple-Digit Post Count Certified Instructor

  4. John Spezzano

    John Spezzano Triple-Digit Post Count Team Leader Certified Instructor

    As @Mark Limbaga says give Hector's program a try. Anything he does will be worth trying.

    Some rules of thumb I'd adhere to if you're going for "longevity."

    1 - Wave the load but have the bulk of your volume be in the 75-80% 1RM range. This can be difficult since jumps up in bell size require more work than adding an incremental to the bar. As in you might be able to do 3 reps with the 40k but you can't quite get the 44k out of the hole. So if you don't have an actual 1RM but maybe a 3RM (as in the 40k above) just work off of that number as your max to calculate your 75-80%. Then use a variety of bells above and below that (mostly below since you don't want to go too heavy).

    2 - Wave the volume. Some days/weeks do a lot. Some days/weeks do a little. Keep it varied.

    3 - Give it time. Try it for 2 months, do an actual deload (if your final week isn't waved on the low end) and then see if you've moved up a bell size.

    I know I sound like a broken record but PlanStrong is perfect for this approach. Easy Strength keeps the intensity appropriate, but be sure to vary the volume.

    Stay strong, my friends!
     
    spicykaiju, Chase Hines and Marty like this.
  5. Chase Hines

    Chase Hines Still New to StrongFirst Forum

    Do you think I’d have better luck running the A&B 803 series or a modified version of ROP using double bells over 13 weeks?
     
  6. John Spezzano

    John Spezzano Triple-Digit Post Count Team Leader Certified Instructor

    Three questions in one. What's your current body weight, max press and overall goal?
     
  7. Chase Hines

    Chase Hines Still New to StrongFirst Forum

    180Lbs. Not sure on true max press. I can press the 32KG for singles with good form on both sides like to train with 16s & 24s. The overall goal is to increase functionality, mobility & performance. I’ve found that my body responds extremely well to high volume press ladders similar to what you’d find in ROP. Doubles are more demanding than singles so I’m a bit concerned about the possibility of overtraining working up to 5x1-2-3-4-5 without some additional waving beyond HLM days.
     
  8. Mark Limbaga

    Mark Limbaga Quadruple-Digit Post Count Certified Instructor

    since you will be training doubles, what is your 6-8 rep max?
     
  9. Chase Hines

    Chase Hines Still New to StrongFirst Forum

    I’d have to say 16KG for 6-8 doubles. I’ve never tried taking the 24s outside of the 3-5 range.
     
  10. Maine-ah KB

    Maine-ah KB Quadruple-Digit Post Count

    @Chase Hines I would say do the 803 series because its specifically for doubles. RoP is great but it was designed for the one arm press. +Hectors stuff has never failed in making me stronger.
     
  11. Chase Hines

    Chase Hines Still New to StrongFirst Forum

    Sounds good to me. Can it be taken beyond 4 week cycles? I really like the flow of the 803. HLM plus volume waves kinda speaks to me right now.
     
  12. Maine-ah KB

    Maine-ah KB Quadruple-Digit Post Count

    @Chase Hines Not sure what you mean by going beyond 4 week cycles. You could go 803A into 803B and then Retest your 6-8rm and re-run it. you could tinker with it if you want but then it wouldn't be the 803 series.
     
  13. Chase Hines

    Chase Hines Still New to StrongFirst Forum

    Just adding some additional weeks by going up to 10x5 on A’s heavy days and 5x1-2-3-4-5 on B’s heavy days.
     
  14. John Spezzano

    John Spezzano Triple-Digit Post Count Team Leader Certified Instructor

    Using the 32k as your tested max you're at about 40% of your body weight. Not bad but getting to the 40k (close to 50%) would be a good press goal.

    I don't know that being able to press heavier will necessarily improve your mobility, but it will definitely improve your functionality and performance. Mobility should be part of your program for sure. I would recommend learning the 1/2 kneeling windmill series that @Brett Jones writes about here.

    I agree with the other guys that single presses and double press programs are not interchangeable. Hector's a very sharp dude. If he has something already written up, definitely give it a go.

    Stay strong, my friends!
     
  15. Steve Freides

    Steve Freides Dir. of Community Engagement Senior Instructor

    Return of the Kettlebell.

    -S-
     
    John Spezzano likes this.
  16. John Spezzano

    John Spezzano Triple-Digit Post Count Team Leader Certified Instructor

    Please don't be so verbose, @Steve Freides.
     
  17. Mark Limbaga

    Mark Limbaga Quadruple-Digit Post Count Certified Instructor

    Yes it can.. You'll need to add some small tweaks to make that work but in my experience definitely possible
     
    Chase Hines likes this.
  18. Steve Freides

    Steve Freides Dir. of Community Engagement Senior Instructor

    K
     
  19. John Spezzano

    John Spezzano Triple-Digit Post Count Team Leader Certified Instructor

    Bwaaahahahahaha!
     
    Steve Freides likes this.

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