Ege
Level 6 Valued Member
I need to try this two hand manevour some time! How can we reach to such special reports from Pavel?
Kettlebell Rite Of Passage
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Kayodoubleu
Level 2 Valued Member
I have a question about this one. I am slowly comming to the end of my Rite of Passage 24kg. Today i managed to do 5 ladders of 4s. So in a few weeks i thing is should be able to do 5 of 5s. But i am still unable to press the 32kg (the next higher Bell i have at home). I can Jerk it maybe for one but not pressing it clean.
So my question is why do you prefere option 1 over option 2. Option 1 seems to build more endurance and not more strength (of course strength should also increase). Shouldn't option 2 be better suited for getting stronger and beeing able to push the next heavier Bell? I can understand that option 1 is a great training and i am sure you will feel great after finishig it with the time restrictions and with the added volume. But just for the sake of beeing able to press the next heavier weight shouldn't be option 2 the preferable option?
Any chance you have a video of your top rung presses? Especially rung on ladder 3 and 4
That will give us more clues if you can do your pressing better or you just need to spend more time accumulating volume while polishing technique and/or compressing the time to complete all ladders
Kayodoubleu
Level 2 Valued Member
I will try to record one. I have a slight bend but not that extrem i think. The press is mostly very slow and grindy.
BrianCF
Level 7 Valued Member
You're not even close to the end of the ROP with the 24. When you can do 5, and do all 75 reps with a 24, then repeat successfully for 8-12 weeks until you fully own the bell.
Enjoy the grind and stop looking ahead. Work on density, how fast can you do all 75 reps in good form and try to reduce it.
Bauer
Level 8 Valued Member
8 kg is quite a jump.
There was a nice ETK special report on pressing heavier bells sooner. It prescribed
a) High tension presses (BU, one legged, etc.)
b) Overloads with a heavier bell:
For example
- 5x5 cleans + 5 TGUs
- Assisted presses (Quarter press with the 32 kg, finish the rest of the press and of the negative with assistance of the free hand, pressing against the side of the bell)
John Grahill
Level 8 Valued Member
Agreed!
Now I'm no expert but I have done the program more than once.
I took almost a year and a half to even attempt my 1/2 bodyweight press.
It is the program that reinvigorated my interest in resistance training!
@si mac, welcome to the StrongFirst forum.
This guidance is in the ETK book. The recommendation is to match PU reps with press reps, e.g., 1 press left, 1 press right, 1 pullup; 2 presses left, 2 presses right, 2 pullups, etc.
Many people adjust this in various ways, e.g., some do fewer pullups than presses, some only do pullups for the first few rungs of a ladder and skip them when the pressing gets tough to complete, some don't do them on heavy day, some do all their pullups at once after each ladder and not each rung, some need to add weight to keep their pullup numbers down to where their presses are, some need to add assistance to get their pullup numbers up to where their presses are, and the possibilities, while not endless, are nonetheless many.
-S-
Pete L
Level 6 Valued Member
I always find that taking the source material and rewriting it into a format that resonates with my own way of thinking is the best way to have one's own idiots guide.
That's not to say you shouldn't return to the source periodically to reassess your comprehension but somebody else may misinterpret it. Similar to the recent post where 13 weeks is referred to.
Bauer
Level 8 Valued Member
Well, first of all make sure to read the original material which covers a lot of ground.
That being said, here is the summary by @Kettlebelephant
Source: Kettlebell - one arm press
The heavy days spelled out, from the same thread
123 123 123
123 123 123 123
123 123 123 123 123
1234 123 123 123 123
1234 1234 123 123 123
1234 1234 1234 123 123
1234 1234 1234 1234 123
1234 1234 1234 1234 1234
12345 1234 1234 1234 1234
12345 12345 1234 1234 1234
12345 12345 12345 1234 1234
12345 12345 12345 12345 1234
12345 12345 12345 12345 12345
As discussed in another recent thread, feel free to repeat certain weeks to solidify your gains, especially before going up a rung.
And seriously, reread the book a couple of times, as there are a few details to it, as with all of Pavel's material. (Unfortunately, there are a few formatting mistakes, for example regarding the variety days.)
Just making a guess here... Any chance your a kababayan??
I revisit the ETK book periodically and still learn somethingWell, first of all make sure to read the original material which covers a lot of ground.
That being said, here is the summary by @Kettlebelephant
Source: Kettlebell - one arm press
The heavy days spelled out, from the same thread
123 123 123
123 123 123 123
123 123 123 123 123
1234 123 123 123 123
1234 1234 123 123 123
1234 1234 1234 123 123
1234 1234 1234 1234 123
1234 1234 1234 1234 1234
12345 1234 1234 1234 1234
12345 12345 1234 1234 1234
12345 12345 12345 1234 1234
12345 12345 12345 12345 1234
12345 12345 12345 12345 12345
As discussed in another recent thread, feel free to repeat certain weeks to solidify your gains, especially before going up a rung.
And seriously, reread the book a couple of times, as there are a few details to it, as with all of Pavel's material. (Unfortunately, there are a few formatting mistakes, for example regarding the variety days.)
A couple answers with the thought process, not necessarily recommendations for you...
Getting stronger can mean using a bigger bell - like in Soju and Tuba. It can also mean doing more with a particular bell - like in the Giant series. Stronger is relative to where you were - can you do more weight or more reps or in less time? Then you got stronger.
For guiding training, this is person dependent.
- How do you enjoy training?
If you hate those high rep sets, it will be harder to get you to do them consistently on your own. I might argue that if you dislike them it is because you're bad at them and not doing them isn't doing you any favors, but training consistently is more important. If you'll show up half the time for your high rep program but you'll show up for all of the time for your low rep program... Well while we work with being comfortable doing something you dislike, we can still make good progress.
- What do you have access to?
If you have limited equipment and your next bell is 8kg up, I think building up those reps are a good bridge to get there. Option 2 is very challenging to do with a 8kg jump.
- What is your training history like?
A lot of people neglect higher rep work with grinds and when they start incorporating it, they see big results, especially if they've plateaued. At the same time, if you've been living in higher reps, switching into low gear can see big pay outs.
In general, I find that moderate reps (5-12) build a fantastic base. There's some hypertrophy, some conditioning ... you build a lot of capacity with a particular bell. There's a lot you can build with higher rep sets, but as a general reminder, each rep needs to be a good rep.
Right of Passage just works. If one can put in the work then it just delivers. This is the 2nd time it has given me great results. Although I have not done the original ROP program but a modified ROP Jurassic.
I ran the ROP Jurassic program with a 28kg KB in the last 2 months. I did have to take a couple of week long breaks as I was unwell. And I must admit that I felt comfortable to jump a few steps as I felt confident of the volume. However, as the ladders increased I made sure that I was honest in following the program. Here's the result
A big thank you to
@AleksSalkin for the Biceptennial and KumgFu grip that is and continues to work on my chicken like arms and forearms (which are not looking that chickeny anymore). Always felt that I don't get enough support from my triceps during my presses, so have been working on building stronger arms.
@Mark Limbaga for commando rocking, particularly slow commando rocking, that has helped a lot. I experimented and started doing single arm commando rocking slowly, which is just next level for activating all the stabilizers in the core.
and ofcourse
@strongfirst, @Brett Jones, and @Fabio Zonin without whom I wouldn’t have come across Victorious and ROP Jurassic program (via instructors only webinars that Brett does) which has been amazing, not only increasing strength but also not beating my body up with very high volume.
Lastly, I have picked up a lot of tips from the amazing @strongfirst community that helped me work on the sticking point.
This is only a milestone for me and not the end destination. There are more milestones to get to and I’m sure I will using the #strongfirstprinciples . But I do want to express gratitude for reaching this milestone - which didn’t feel like it was going to be achievable this year !!!
I ran the ROP Jurassic program with a 28kg KB in the last 2 months. I did have to take a couple of week long breaks as I was unwell. And I must admit that I felt comfortable to jump a few steps as I felt confident of the volume. However, as the ladders increased I made sure that I was honest in following the program. Here's the result
A big thank you to
@AleksSalkin for the Biceptennial and KumgFu grip that is and continues to work on my chicken like arms and forearms (which are not looking that chickeny anymore). Always felt that I don't get enough support from my triceps during my presses, so have been working on building stronger arms.
@Mark Limbaga for commando rocking, particularly slow commando rocking, that has helped a lot. I experimented and started doing single arm commando rocking slowly, which is just next level for activating all the stabilizers in the core.
and ofcourse
@strongfirst, @Brett Jones, and @Fabio Zonin without whom I wouldn’t have come across Victorious and ROP Jurassic program (via instructors only webinars that Brett does) which has been amazing, not only increasing strength but also not beating my body up with very high volume.
Lastly, I have picked up a lot of tips from the amazing @strongfirst community that helped me work on the sticking point.
This is only a milestone for me and not the end destination. There are more milestones to get to and I’m sure I will using the #strongfirstprinciples . But I do want to express gratitude for reaching this milestone - which didn’t feel like it was going to be achievable this year !!!
Xene
Level 6 Valued Member
Congrats on the PR - what was your PR before the program?
lais817
Level 7 Valued Member
That 40 went up pretty easy too by the looks of the video, well done mate.
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