Kettlebell RoP alternate rep scheme

[TimmyCK]

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?

 

[Mark Limbaga]

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?

Here's a post from John Scott Stevens

 

[TimmyCK]

Here's a post from John Scott Stevens

Thank you Mark! I seem to recall the old post was for people short on time/recovery capacity rather than short on bells, but this is very helpful nonetheless.

 

[Bauer]

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?

Sure.

[Q: Pavel, do you have any plans to release or discuss a KB compliment to the P2P deadlifting program? I suspect many folks would be interested in using kettlebells for the upper body pressing instead of side presses with the Olympic bar.]

A: Peter, you may use the ‘Enter the Kettlebell!’ Right of Passage press plan, just lower the volume to 3 ladders. (…) there are several options. One is (12345)x3 on the heavy day, x2 on the medium day, and x1 on the light day.

Form the comment section on the Tim Ferriss blog.

Stated otherwise, you could limit yourself to 45-50 reps on heavy days, using 3x1,2,3,4,5 or 5x2,3,5 etc., and find a sustainable way of lowering volume on light and medium days.

 

[pet']

Hello,

It will not be a direct answer to the OP, more some sort of alternative, but Red Zone has a training volume extremely close to RoP. RZ makes you do 150 presses a week. RoP makes you do 155 by the end of the programme. However, the split is different. Usually, it is as follows, 3x a week:
5 x 5 presses
100 swings
5 x 5 presses

Training duration is then always the same. So is energy expenditure because training volume does not vary.

There's a thread here: https://www.strongfirst.com/community/threads/the-red-zone-pavel-t-program.17257/

Kind regards,

Pet'