ROP support group

Discussion in 'Kettlebell' started by gibbertron, Nov 24, 2012.

  1. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    @Oscar, something like 1h x 24kg or 2h x 32kg.

    Oscar likes this.
  2. dnguyen411

    dnguyen411 More than 500 posts

    Well, I feel like an idiot. I misread the ROP program. For some reason, I thought the Heavy Press and Snatches were supposed to be done on the same day. I didn't realize that Snatches should be done on the light press day.
    Sean M likes this.
  3. Sean M

    Sean M Quadruple-Digit Post Count

    You’re reading it correctly: press ladders followed by swings/snatches, three days a week.

    I was just saying I benefited more from heavy (volume and weight) swings on another day than the heavy press ladders.
    Oscar likes this.
  4. A2B

    A2B Double-Digit Post Count

    Snatches are only done on the light pressing day.
  5. iron&flint

    iron&flint Double-Digit Post Count

    Hi RoPers,

    I'm running RoP for the first time properly and it was going well until my whole family and I contracted the 'flu after my week 5 heavy day. So, after over a week off, I've started back at week 4's light day.

    I also now have surgery booked to remove two of my wisdom teeth in three weeks' time. I'm 36 so it's less of a walk in the park than if I'd just taken the plunge in my early 20s, and it will mean some days off again. Still, I'm keeping my eyes on the 1/2 BW prize, even if it takes me closer to a total of 16 or 17 weeks or more to get there.

    How many here are currently undertaking RoP? How's it going for you? Anyone else facing obstacles to their progress, forced or unforced?
  6. Oscar

    Oscar Quadruple-Digit Post Count

    I'm doing ROP for the first time as well. I had the flu on week 3 or so, lasted about 4 days. What I did was to rearrange the heavy medium and light days that week, so I did the light day a bit sick. I skipped the ballistics.

    I also travel a lot for work without advice, so it's sometimes difficult to arrange training.

    The good thing is that it's only 3 days of training out of 7, so there is some wiggle room to accommodate them.

    I have been doing a few things to help adapt to my schedule:
    • I do the heavy day on Monday to get the difficult done early.
    • I do ballistics on the variety days.
    • I might switch medium and heavy days if required.
    • I might move the heavy day to Sunday that I have more time. It's not even Monday and I'm already on the right track!
    I just get the 3 pressing days per week done however I can.

    How many recovery days you expect for the wisdom teeth?
    iron&flint likes this.
  7. Sean M

    Sean M Quadruple-Digit Post Count

    @iron&flint As much as I like to “plan the work and work the plan”, I have found a more relaxed approach to be more sustainable. So, don’t worry about life getting in the way and having to repeat a week. Unless you are getting paid to lift/perform, life should not be about lifting.
  8. iron&flint

    iron&flint Double-Digit Post Count

    Good ideas there! How are you enjoying your first time through?

    I also put my heavy day on Monday (with Wednesday light and Friday medium) as this best suits my work/family schedule. I've been wary of moving the ballistics to variety days as those are the days I'm most likely to skip if my commitments on those days really stand in the way, and I don't want to lose the ballistics altogether.

    Because I'm using a weight right at the bottom of the acceptable RM range (on the days I tested myself, I got 5 each arm with the 32kg but 14 each with the next one down, which is my 24kg), I definitely need the rest either side of heavy day as it's quite taxing. Switching days around would jeopardise my recovery somewhat, I think. I'm open to repeating weeks where necessary though!

    My surgeon has suggested 5 days off work so I'm going to assume it will be at least that for any heavy lifting...

    Thanks @Sean M, I try to approach it the same way, though I'm certainly happiest when my lifting progress is on course - as I assume most of us are!

    I guess comparing this program with an indefinite one like S&S, I'm slightly wary of it pushing on and on into the future for shoulder health and/or exceeding its usefulness. In the scheme of things, an extra few weeks won't be anything to worry about. If I'm still working through it in 6 months though, that may be a different story.
    Oscar likes this.
  9. Oscar

    Oscar Quadruple-Digit Post Count

    I'm still adapting to it. It was two years of S&S before, so such a different program is a big change. But so far so good. If I get good results, I'll be happy :)
  10. dnguyen411

    dnguyen411 More than 500 posts

    A clarifying question on the ROP: once I complete 5 ladders for 5 rungs at my working weight, I would still do the following light day at 5 ladders for 3 rungs with my original working weight, right? Then on the heavy day, I would increase my weight but start with 3 ladders for 3 rungs.
  11. Adam R Mundorf

    Adam R Mundorf More than 500 posts

    You want to move up to the heavier bell once you do 5 ladders of 5 with your working weight and start the rite of passage over with the heavier bell. The assumption is that since you've worked up to so much volume, the heavier bell shouldn't pose a problem.
  12. dnguyen411

    dnguyen411 More than 500 posts

    @Adam Mundorf, so if understand correctly, I should move me weight up on the light day but only do 3 ladders of singles on Monday, 3 ladders for 2 rungs Wednesday (medium day), then Friday (Heavy day) do 3 ladders for 3 rungs.
  13. Molson

    Molson Double-Digit Post Count

    dnguyen411 likes this.
  14. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    I would rest and test, and let the results determine what comes next. After your last heavy day, take a few days off and test to see where you're at.

    My personal preferences as far as schedule goes is to have heavy day on the weekend when you have more time. Heavy day Saturday, off, off, Medium on Tuesday and light on Thursday. This schedule also allows a bit of wiggle room - you can move everything a day later, lift on Wed/Fri/Sun, then still pick up Tue/Thu/Sat for the following week.

    Another wrinkle is Heavy on Saturday, Light on Monday, Medium on Wednesday, and two days rest before Heavy Day.

    Oscar and dnguyen411 like this.
  15. J Cox

    J Cox Double-Digit Post Count

    I know what you mean. For me the cue is like keeping tension on a shield. I push it out and up, which keeps my forearm vertical and wrist straight while keeping tension against the bell.
  16. freeflowme

    freeflowme Triple-Digit Post Count

    I just want to chime in and sing the praises of kettlebell clean & press ladders (+ pull-ups, in my case). Coming from a bodybuilding-style training background, I would've done bench presses, incline bench presses, seated dumbbell presses, dumbbell flies, tricep extensions, forearm curls, etc. etc. and kb presses are hitting all of these things in one simple movement. I'm loving them. And doing pull-ups between every rung has been keeping my shoulders feeling healthier than they've felt in 10+ years. Thank you, @Pavel !

    EDIT: Before anybody jumps on it, I suppose I should qualify that of course the pectoral development (and triceps development, etc.) isn't going to be the same doing kettlebell presses as it would be doing heavy barbell bench presses, heavy skull crushers, etc. However, I'm amazed at just how much recruitment there is of these secondary and stabilizing muscles in the movement. It's really an amazing bang-for-your-buck exercise, much like the deadlift for the whole back side of your body + grip + even biceps.
    Last edited: Jul 2, 2019
    iron&flint and Molson like this.
  17. Fossil

    Fossil Double-Digit Post Count

    Please excuse my stupidity but is there a specific test for the ROP as in once you can do ABC you've passed ? Possibly too early on a Sunday morning but I can't seem to work it out
  18. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    Yes. You take a few days off, and either try for a new 1RM, pressing a heavier bell than you could previously for a single, or a new "rep max", getting more reps from a bell you can already press. This is certainly mentioned in the book. You work up to 5 ladders to 5, then you test.

  19. Oscar

    Oscar Quadruple-Digit Post Count

    What @Steve Freides said is how you test at the end of each cycle. The final goal of ROP, and what the name "Rite of Passage " stands for, is to press half your bodyweight. So the idea is to cycle that way until you press half your bodyweight.
    Steve Freides likes this.
  20. Fossil

    Fossil Double-Digit Post Count

    Thank you both I'll re-read the book and pay a lot more attention this time
    Steve Freides likes this.

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