ROP support group

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

  1. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    Nice work, @Stu. My recommendation: continue the 24 kg ROP, but on light and medium days, use the 28 kg for any rungs of 1 or 2, e.g., instead of 24 kg x 1-2-3, do 28 kg x 1-2, 24 kg x 3. Finish your 24 kg ROP this way. If you feel particularly strong, you may also use this strategy on heavy day. Feel free to adjust as needed, e.g., on your first ladder, you use all 24 kg. On your 2nd and 3rd ladder, you use 28 kg for some rungs, but then you feel tired, so you go back to 24 kg for all rungs to finish the day.

    Test again when you're finished the program, take a week off, then start the program again with 28 kg.

    Francisco, Mirek, Stu and 2 others like this.
  2. Stu

    Stu Double-Digit Post Count

    Thanks @Steve Freides I like this suggestion a lot, it allows me to maintain the higher volume to assist with hypertrophy but also allows me to begin working in the 28kg when I'm feeling strong.

    Cheers, I'll update on here again after i've worked through the remainder of this round.
    Steve Freides and Bauer like this.
  3. SantaClause

    SantaClause Double-Digit Post Count

    I finished my first cycle of ROP with 24kg week ago and tested last week with the 32kg and got 3 reps left and 4 reps right. Before the program I got one really shaky rep with left and two shaky reps right.

    Starting new cycle with 28kg and plan doing the 1 rep rungs with 32kg. Goal is to press 40kg for multiple reps next year.

    Swing practice has been inconsistent and I've mainly done 32kg two hand swings for the dice roll-time. Many times I've dropped it because of time constraints and because the secret service snatch test doesn't interest me that much.

    I did 5 min snatch test with 16kg and got 90 reps.

    I really like doing this program so I continue with it one cycle at a time.
    Molson, Stu and J Cox like this.
  4. J Cox

    J Cox Double-Digit Post Count

    FWIW I started a round with 32kg last week. I have learned so much more about pressing from the last and legs. The weight, while challenging, no longer intimidates me as it once had. I have full confidence when I line up to clean it. I am gaining more than strength. I am gaining technique.

    Like you, @SantaClause , I started a few weeks ago with the round of 28kg and sprinkling 32 in there. When I got to 1 and 2 rungs with the 32, I decided to give 32kg a go. The 28kg was a brief bridge between 24 and 32. I didn't feel I needed a full round with the 28. I was right.
    Like you, my goal is to get to 40kg as my working kb. Hope you and i surprise ourselves.
    Molson and Stu like this.
  5. Adam R Mundorf

    Adam R Mundorf More than 500 posts

    What are some of the pros/cons of replacing the clean and press with the military press all of the time?
  6. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    Pro for hypertrophy - the time between press reps shortens.

    Con for strength - the time between press reps shortens.

    Likewise, the clean should give you more stored energy from which to rebound - good for strength, and I would argue also good for hypertrophy since you can move more weight with a C&P than with just a press, all other things being equal and your clean and your press technique being solid.

    And the clean is additional work, so it has that benefit if that's what you're looking for, hence, because we know one heavy day per week is a solid approach for both strength and hypertrophy, the ROP recommends C&P on heavy day and offers the possibility of substituting the MP for lighter days.

    Adam R Mundorf likes this.
  7. Sean M

    Sean M Quadruple-Digit Post Count

    @Steve Freides I've wondered about this.

    By "move more weight with a C&P" do you mean "move more weight for more reps with a C&P"? Because for me, the "additional work" you reference to re-clean saps my energy for C&P'ing for reps. Or put another way, my C&P rep-max total is only 1-2 reps more than press (no re-clean) rep-max.

    I do agree with the notion that cleaning and then pressing a kettlebell is more achievable than if someone else (for example) held the bell at rack height and I was "handed off" the bell and then had to press it without having cleaned it. I just personally haven't experienced a huge boost to rep-max with re-cleaning compared to just pumping it up and own.
  8. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    @Sean M, the clean is an additional weight-lifting 'thing' so it's more work being performed - more calories burned, more conditioning, and all that.
    Aren't you saying contradictory things here? Perhaps I'm misunderstanding, but if your C&P rep-max is more than your MP rep-max, that means the clean is helping you, no? "only 1-2 reps more" is still more. It's more work but it results in more reps overhead at the same weight. I think the "saps" problem would mean it's limiting your total work capacity for a given session, week or other time period. Again, properly applied, it should then help build more work capacity, no?

    Adam R Mundorf likes this.
  9. Stu

    Stu Double-Digit Post Count

    Looking for a bit of advice.

    I am on my last week of my current ROP cycle, targeting 5 x (1,2,3,4,5) next heavy day. Was then planning on running one more week and doing a final test day next Saturday.

    I have been making great progress and I know I can hit the numbers this week but I am really beginning to feel some accumulated fatigue in my left shoulder (teres minor region). I feel like I need a deload week sooner rather than later. Whats the best way to go about this with the intention of finishing the last couple of weeks of ROP straight after?

    Bauer likes this.
  10. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    5 x 12345 and you’re done. Rest, test, rest some more.

    Stu and Bauer like this.
  11. Stu

    Stu Double-Digit Post Count

    Thanks Steve - hit my 5 x (1,2,3,4,5) there on Saturday and feeling chuffed I completed the cycle. Going to spend a week doing light KB work and a bit of running and will test on Saturday coming!!

    Bauer and Steve Freides like this.
  12. Stu

    Stu Double-Digit Post Count

    Final results after test day:

    Full details of progress can be found in my journal here on the forum.

    Really pleased with my progress during my first cycle:

    24kg - 5r and 5l

    24kg - 10r and 10l
    28kg - 6r and 6l
    32kg - 2r and 1l

  13. J Cox

    J Cox Double-Digit Post Count

    Well done. That is progress to be proud of.
    Stu likes this.
  14. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    @Stu, congratulations, and your experience agrees with mine. 24 kg ROP, when 24 kg is the recommended starting weight for your ROP, yields a 32 kg single at the end of the program.

    Stu likes this.
  15. Stu

    Stu Double-Digit Post Count

    Thanks folks
    Steve Freides likes this.
  16. guardian7

    guardian7 More than 500 posts

    I also teach and have my own office. I recommend GTG pushups and bottom up presses or holds with a KB that you have "grown" out of. You don't need to worry about work clothes or sweating and they can be done in a minute or two.
    Bunn and Molson like this.

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