RoP- Anyone divided it into grind and ballistic blocks?

Discussion in 'Kettlebell' started by Mark Kidd, Sep 13, 2017.

  1. Mark Kidd

    Mark Kidd Helping Make Others Stronger

    Hey folks,

    I am going to be starting to use the 24kg bell for my clean and press. I have been struggling with the 20kg for swings.

    I wonder if anyone has broken RoP in to swings and ballistic blocks like RotK?

    It would be two weeks of c&p only (that is still a heart mover) and then two weeks of swings/snatches.

    My rationale is that I have a 20 month old, 31 lbs wrecking ball known as my son (and another little guy coming in January). My son has entered the terrible 2's already and I find I am carrying him alot due to meltdowns. That is also annihilating my recovery. Last week I carried him almost 2000 ft (I checked with my odometer) with him screaming and fighting. I am struggling to meet the c&p volume and put up any meaningful swings with the 20kg. This way I can focus on one aspect, switch, and not lose any of the previous work like Pavel explains in RotK.

  2. Mirek

    Mirek Strong Member of the Forum

    Perhaps even better for you would be to decompose those three ROP days (H\L\M) into, say, 6 days.
    E.g. three days grinds plus three days ballistics.
    sizzlefuzz, Steve W. and Mark Kidd like this.
  3. Mark Kidd

    Mark Kidd Helping Make Others Stronger

    Thought about that, but I'm not sure I could keep that up to be honest.
  4. Mirek

    Mirek Strong Member of the Forum

    Okily dokily, then try your original idea. I do not see any reasons why it won't work.
    Mark Kidd likes this.
  5. Steve W.

    Steve W. Strong, Powerful Member of the Forum

    I've more often than not split it along these lines, but not necessarily into 6 separate days.

    Early in a cycle, I might be able to do presses and swings on the same day on all three days. As the heavy and/or medium days get up to top rungs of 4 or 5, I would split the swings into a separate day, and I might or might not do some variety day low rep practice on the separate swing days. Especially if you are doing pull ups in your ladders (but even if you are not) ROP press sessions later in a cycle with a challenging bell can be long and draining.
  6. John Grahill

    John Grahill Triple-Digit Post Count

    Truth be told imho, it's an awesome program written by a true expert. My point is it's probably best to do as written or it becomes another program altogether. If memory serves there's a q and a section wherein Pavel sort of says, and I'm paraphrasing here but words to the effect of "dont change anything"
    and/or "if you ask how much it costs then you cant afford it".... In other words don't deviate.
    Shawn90 and Ryan Cranfill like this.
  7. Mark Kidd

    Mark Kidd Helping Make Others Stronger

    Yup. This would be a when needed switch.

    @John Grahill

    Agreed. Different stage of life, I would totally be trying to do it to a T.

    I was going to do a run of Soju and Tuba as well.
  8. Marc

    Marc Helping Make Others Stronger

    I would not split it up into 2-week blocks of grinds and presses.
    Even if such a template is mentioned in RotK, Pavel makes a disclaimer by saying you do not have any business doing those things unless you have not completed the RoP goal which is a 1/2 bw press and 200 snatches with 24 in 10mins.
    However doing 3 days/week presses and 3x/week swings/snatch seems to look good. I do not see why this should not work.
    If you cannot manage 6x/week do your snatches after the light day, as written in the book because it is the shortest session. Also the swing days will not take any longer than ~30 mins, including warm up and strechtes. The press days will be relativeley brief, too.
  9. ali

    ali Strong Member of the Forum

    Struggling with the 20kg for swings but clean and pressing the 24? We are all struggling with the lungs on the 20 or the hip drive? If the latter, then you're going to be doing a lot of arm work cleaning a 24 ie not in a good way. Or are you cheat cleaning?
    Only my view but rethink the 24 if you struggle swinging the 20. Just my view, can't imagine cleaning a bell well and safely if I can't swing it comfortably and powerfully. But maybe that's just me.
    So it would otherwise seem, if you can clean it well but can't swing it well for reps, you get gassed easy?
    Looks like, from either perspective, you could do some S&S to get your swings up?
    Or as a split, Craig Marker's plan strong 3 days swings, 3 days presses.....fits the bill. All written for you on the blog. Really good.
    Lee likes this.
  10. Mark Kidd

    Mark Kidd Helping Make Others Stronger

    Ok. You all have given me a lot to consider. Will do a run of Soju and Tuba.

    Thanks all.


    I can swing it for 30-40 reps, then I have to stop. Due to the increased press volume, my swing reps have stalled. I'm just out of gas between 30-40 reps and my form/explosiveness drops. So I usually end after 25 reps.
  11. Marc

    Marc Helping Make Others Stronger

    I think Soju and Tuba + 1H swings done 2-3x/ week S&S style is a good approach.
    Ryan Cranfill and Mark Kidd like this.
  12. Mark Kidd

    Mark Kidd Helping Make Others Stronger

    Yeah. I agree. Re-read soju and tuba and they mention swings.
  13. Mark Limbaga

    Mark Limbaga Strong Member of the Forum Certified Instructor

    you mean 30-40 consecutive swings correct?
  14. Mark Kidd

    Mark Kidd Helping Make Others Stronger

    Sets of 5 on the minute if that is consecutive. I'm not GtG. 1 hand swings.
    Last edited: Sep 13, 2017
  15. Mark Limbaga

    Mark Limbaga Strong Member of the Forum Certified Instructor

    Follow ROP as written for c and p+pulls S and S for variety days
  16. Mark Kidd

    Mark Kidd Helping Make Others Stronger


    I think I'm not understanding you. You seem to be suggesting that the answer to too much volume is more volume?
    Last edited: Sep 14, 2017
    Michael Scott likes this.
  17. Mark Limbaga

    Mark Limbaga Strong Member of the Forum Certified Instructor

    ROP+pullups.. omit the swings and snatches

    variety day twice a week: s and s

    I can't see how that is "too much volume" IMHO
    Marc likes this.
  18. Mark Kidd

    Mark Kidd Helping Make Others Stronger

    Oh I understand you now. I thought when c and p + pulls you meant swings and snatches, plus s and s on variety days.

    Thanks for the advice.
  19. Marc

    Marc Helping Make Others Stronger

    Following this template no session will take much more than 45mins while still reaping all of the benefits
  20. Shawn90

    Shawn90 Double-Digit Post Count

    So .. would one still make any improvements on such a template ? Or would the variety days be like " maintenance" on your current level?

    S&S is ment to be done 7 days a week. Its in the book plus mentioned in another one of pavels articles.. and variety days should not impede any progress of the ROP goals..

    just curious :)
    Mark Kidd likes this.

Share This Page