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Kettlebell ROP results

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NormanOsborn said:
ROP instead of Soju and Tuba?
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Typically, you can start ROP with a bell you can press at least 5 reps.

My understanding is you're concerned about high press volume on your problematic shoulders. If that is the case, I would caution against ROP altogether till your shoulders are fully cured and well oiled. That is why I suggested S+T.

I'm in the same situation. I'm lucky though since snatches do not aggravate my shoulders. I just started Quick and Dead Snatches this week, which I expect will bring back press strength indirectly. Once my shoulders have enough resilience, I'll incorporate S+T presses and see how it goes.
 
barrak said:
Typically, you can start ROP with a bell you can press at least 5 reps.

My understanding is you're concerned about high press volume on your problematic shoulders. If that is the case, I would caution against ROP altogether till your shoulders are fully cured and well oiled. That is why I suggested S+T.

I'm in the same situation. I'm lucky though since snatches do not aggravate my shoulders. I just started Quick and Dead Snatches this week, which I expect will bring back press strength indirectly. Once my shoulders have enough resilience, I'll incorporate S+T presses and see how it goes.
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I agree but I didn't understand he was concerned about high press volume. In that case, definitely best to avoid the ROP.
 
barrak said:
Typically, you can start ROP with a bell you can press at least 5 reps.

My understanding is you're concerned about high press volume on your problematic shoulders. If that is the case, I would caution against ROP altogether till your shoulders are fully cured and well oiled. That is why I suggested S+T.

I'm in the same situation. I'm lucky though since snatches do not aggravate my shoulders. I just started Quick and Dead Snatches this week, which I expect will bring back press strength indirectly. Once my shoulders have enough resilience, I'll incorporate S+T presses and see how it goes.
Click to expand...

Would there be any benefit from running S&T with a 16kg kettlebell - I can press it between 3 and 5 times - if my next weight up is a 24 I can't even press once? Or would I be better buying a 20kg bell?
 
NormanOsborn said:
Would there be any benefit from running S&T with a 16kg kettlebell - I can press it between 3 and 5 times - if my next weight up is a 24 I can't even press once? Or would I be better buying a 20kg bell?
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I would start with the 16K if it were me. S&T wouldn't have the volume to allow me to jump from 16K to 24K, so I would also get the 20K anyway.

If I remember correctly, it wasn't even ROP's high volume with 20K that allowed me to press the 24K. It was rather a follow-up stint with double kettlebells work (Return of the Kettlebell).
 
Pats said:
Hey everyone,

I've posted a few times in the ROP support thread but just wanted to say that I finally finished the C&P part of the ROP.

Quarantine started where I live around early March. Sadly, it was at the same time that I actually caught COVID-19 during a work trip.

I lost my sense of taste and smell initially and got a fever for a few days but that was it. During that time, I was just exhausted all the time but I force-fed myself an upward of 3000 calories to help my immune system as much as I could.

A week later, I wanted to train again but gyms were closed so I bought a 28kg and a 40kg KB.

At that point, I could press the 28 a couple of times so I started with the S&T program with it 3 times a week, swinging ala S&S afterwards (please note that I did reach the simple standards earlier this year).

After 6 weeks, I could press the 28 a max of 5-6 times but the last rep was very difficult.

Gyms were still closed so I decided to do the ROP and here we are, 14 weeks later.

For info, I was swinging after each session ala S&S (one-hand with the 28 or two-hand with my 40). I was also supersetting the C&P with OA rows.

From week 9, I was only swinging on the L days and from week 11, I stopped the OA rows on the H days.

Week 14, I only trained on Tuesday and Friday, doing 3x3 reps of C&P/OAR and finally tested my RM on Friday.

I'm pleased to say I was able to press the 28kg 10 times with each arm!

For info, I'm 5'8, ~150 lbs (I gained a couple with the ROP as I was hungry all the time) and 30 years old.

To conclude, the ROP works wonders and it's really simple to follow... but definitely not easy.
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It might be interesting then to get started on double C&P?
 
NormanOsborn said:
Would there be any benefit from running S&T with a 16kg kettlebell - I can press it between 3 and 5 times - if my next weight up is a 24 I can't even press once? Or would I be better buying a 20kg bell?
Click to expand...
Hmm the S&T with a 5RM is definitely too light. What I would do is
  • either S&T but doubling the reps, i.e, start with 4 sets of 2 reps and end with 6 sets of 6 reps with 3 workouts per week or every other day,
  • OR buying a 20kg kettlebell and run S&T as written.
Kozushi said:
It might be interesting then to get started on double C&P?
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While I am planning to try double kettlebells, I don't think it will be anytime soon. I really want to be comfortable with the 32 first. I am almost done with running S&T with it, afterwards depending on if gyms will be closed here or not, I might run the ROP with it. A scary thought to be sure but I have the experience now and I know what to do and not to do.
Mark Limbaga said:
On run it back with the same bell but cut the density
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Definitely an interesting idea that I've read before on this forum but I am not a fan of "short rests" training unless it is swings. I feel like I start focusing less on technique.
 
Pats said:
Hmm the S&T with a 5RM is definitely too light. What I would do is
  • either S&T but doubling the reps, i.e, start with 4 sets of 2 reps and end with 6 sets of 6 reps with 3 workouts per week or every other day,
  • OR buying a 20kg kettlebell and run S&T as written.

While I am planning to try double kettlebells, I don't think it will be anytime soon. I really want to be comfortable with the 32 first. I am almost done with running S&T with it, afterwards depending on if gyms will be closed here or not, I might run the ROP with it. A scary thought to be sure but I have the experience now and I know what to do and not to do.

Definitely an interesting idea that I've read before on this forum but I am not a fan of "short rests" training unless it is swings. I feel like I start focusing less on technique.
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To put context how much rest between sets do you average?
 
Mark Limbaga said:
To put context how much rest between sets do you average?
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Pats said:
Hey @taro, no, more like:
  • 1c&p left, 1c&p right
  • 1 row left, 1 row right
  • 1' rest
  • 2c&p left, 2c&p right
  • 2 rows left, 2 rows right
  • 2' rest
  • etc.
Please note that I was NOT rushing between exercises.

Doing the ROP with the 32 would just be amazing for me. I'll see how I feel after finishing S&T!
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There you go :)
 
So with the S&T, are you performing the reps alternately or finishing all the reps on one side before switching arms?
 
Pats said:
Hi @johanness, tbh after being on S&S for a long time, I just loved the 10x10 protocol. I know how much my body could handle and my focus during the ROP was more the C&Ps than the conditioning aspect. The S&S swing protocol was just what I needed. Also why I didn't do any snatching, I just don't think I could have handled it.
Click to expand...

So basically this is a hybrid S&S/ROP Program?
 
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