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Kettlebell ROP support group

Bakker91

Level 2 Valued Member
I want to share my RoP progression plan with you guys and i want to know what you guys think about it. My ambition is to do at least 3 RoP cycles and see where i'm at from there. I'll take 2 weeks between cycles to do S&S and let te body reset.

Prior training
30 years 183 cm 77kg. It took me a full year to hit Timed Simple. Before that i was going to the gym for almost 7 years to work on stabilizing my body. My body is a wreck from birth. Genetically bad hips (FAI medically diagnosed) which results in an easily disturbed sciatica. A bad shoulder from an injury i got when i was 13 which radiated to the elbow resulting in an light constant golfers elbow (which the doctors gave up on.). I do daily stretches and training with a fysio. A TON of shoulder stabilizing facepulls and all that, stretching ans massaging to keep is mobile.

Besides that kettlebell training (S&S at least) really gives me almost no complaints so i'm looking forward.

Weights used:

Clean and Presses: 20 kg
1 arm row: 24 kg
Snatches: 16 kg
1 hand swings: 32 + 40 kg
TGU: 32kg

I superset 1 arm rows with the RoP ladders because i have no pull-up bar.

RoP
Monday: Heavy day +S&S style 1 hand swings.
Tuesday: Rest
Wednesday: Light day + Snatch Progression
Thursday: Rest
Friday: Medium + S&S style 1 hand swings
Saturday: Variety day: Snatch progression + 3x1 TGU

Snatch progression = Volume cycles. EMOM
My snatch sucks so i start with a 16kg. Then i do a volume cycle with 20. And then with 24.
Week 1: 5+5 | 10 sets
Week 2: 5+5 | 12 sets
Week 3: 5+5 | 14 sets
Etc till
5+5 | 20 sets. Then start over with a heavier weight.

Once i hit 5+5 | 20 sets with the 24kg i will start a density cycle with that weight. The way it get described here: StrongFirst SFG Kettlebell Certification Prep Guide | StrongFirst.

S&S style 1 hand swing:

Not a real progression in mind just focus on form and not f****** up. I'm at 32/40/40/40/32 now. Maybe i will progress every 13 weeks. Go for 32/40/40/40/40 the next RoP cycle. and the 3rd cycle make the full 40/40/40/40/40.
 

paules

Level 1 Valued Member
Long time reader but my first post here at SF.
I'm have just commenced RoP and would appreciate if you could confirm if my understanding of the program is correct as set out in my table below.
Thanks in advance!
WeekMonday (Heavy)Wednesday (Light)Friday (Medium)Weekly Total
1​
18 Reps: 3 x (1,2,3)18 Reps: 3 x (1,2,3)18 Reps: 3 x (1,2,3)54 Reps each side
2​
24 Reps: 4 x (1,2,3)24 Reps: 4 x (1,2,3)24 Reps: 4 x (1,2,3)72 Reps each side
3​
30 Reps: 5 x (1,2,3)5 Reps: 5 x (1)15 Reps: 5 x (1,2)50 Reps each side
4​
34 Reps: 1 x (1,2,3,4); 4 x (1,2,3)15 Reps: 5 x (1,2)30 Reps: 5 x (1,2,3)79 Reps each side
5​
38 Reps: 2 x (1,2,3,4); 3 x (1,2,3)15 Reps: 5 x (1,2)30 Reps: 5 x (1,2,3)83 Reps each side
6​
42 Reps: 3 x (1,2,3,4); 2 x (1,2,3)15 Reps: 5 x (1,2)30 Reps: 5 x (1,2,3)87 Reps each side
7​
46 Reps: 4 x (1,2,3,4); 1 x (1,2,3)15 Reps: 5 x (1,2)30 Reps: 5 x (1,2,3)91 Reps each side
8​
50 Reps: 5 x (1,2,3,4)15 Reps: 5 x (1,2)30 Reps: 5 x (1,2,3)95 Reps each side
9​
55 Reps: 1 x (1,2,3,4,5); 4 x (1,2,3,4)30 Reps: 5 x (1,2,3)50 Reps: 5 x (1,2,3,4)135 Reps each side
10​
60 Reps: 2 x (1,2,3,4,5); 3 x (1,2,3,4)30 Reps: 5 x (1,2,3)50 Reps: 5 x (1,2,3,4)140 Reps each side
11​
65 Reps: 3 x (1,2,3,4,5); 2 x (1,2,3,4)30 Reps: 5 x (1,2,3)50 Reps: 5 x (1,2,3,4)145 Reps each side
12​
70 Reps: 4 x (1,2,3,4,5); 1 x (1,2,3,4)30 Reps: 5 x (1,2,3)50 Reps: 5 x (1,2,3,4)150 Reps each side
13​
75 Reps: 5 x (1,2,3,4, 5)OffTest next KB size75 Reps
 

54321

Level 3 Valued Member
Long time reader but my first post here at SF.
I'm have just commenced RoP and would appreciate if you could confirm if my understanding of the program is correct as set out in my table below.
Thanks in advance!
WeekMonday (Heavy)Wednesday (Light)Friday (Medium)Weekly Total
1​
18 Reps: 3 x (1,2,3)18 Reps: 3 x (1,2,3)18 Reps: 3 x (1,2,3)54 Reps each side
2​
24 Reps: 4 x (1,2,3)24 Reps: 4 x (1,2,3)24 Reps: 4 x (1,2,3)72 Reps each side
3​
30 Reps: 5 x (1,2,3)5 Reps: 5 x (1)15 Reps: 5 x (1,2)50 Reps each side
4​
34 Reps: 1 x (1,2,3,4); 4 x (1,2,3)15 Reps: 5 x (1,2)30 Reps: 5 x (1,2,3)79 Reps each side
5​
38 Reps: 2 x (1,2,3,4); 3 x (1,2,3)15 Reps: 5 x (1,2)30 Reps: 5 x (1,2,3)83 Reps each side
6​
42 Reps: 3 x (1,2,3,4); 2 x (1,2,3)15 Reps: 5 x (1,2)30 Reps: 5 x (1,2,3)87 Reps each side
7​
46 Reps: 4 x (1,2,3,4); 1 x (1,2,3)15 Reps: 5 x (1,2)30 Reps: 5 x (1,2,3)91 Reps each side
8​
50 Reps: 5 x (1,2,3,4)15 Reps: 5 x (1,2)30 Reps: 5 x (1,2,3)95 Reps each side
9​
55 Reps: 1 x (1,2,3,4,5); 4 x (1,2,3,4)30 Reps: 5 x (1,2,3)50 Reps: 5 x (1,2,3,4)135 Reps each side
10​
60 Reps: 2 x (1,2,3,4,5); 3 x (1,2,3,4)30 Reps: 5 x (1,2,3)50 Reps: 5 x (1,2,3,4)140 Reps each side
11​
65 Reps: 3 x (1,2,3,4,5); 2 x (1,2,3,4)30 Reps: 5 x (1,2,3)50 Reps: 5 x (1,2,3,4)145 Reps each side
12​
70 Reps: 4 x (1,2,3,4,5); 1 x (1,2,3,4)30 Reps: 5 x (1,2,3)50 Reps: 5 x (1,2,3,4)150 Reps each side
13​
75 Reps: 5 x (1,2,3,4, 5)OffTest next KB size75 Reps
I think week 1 should be
Light 3(1)
Medium 3(1,2)

week 2
Light 4(1)
Medium 4(1,2)
 

54321

Level 3 Valued Member
Just thought I’d revive this thread, as I started the rop today. Rop is probably my favourite program I’ve ever done, but it’s been over ten years since I’ve given it a decent go. I’m interested to see how my 41yr old joints make out. Im optimistic.
Started with the lowly 20kg today for 1,2,3(3)
C&p with chin-ups finished with 2hand swings. I went pretty easy, as this was the first time in a while doing anything like this. So far so good.
I plan to do this by the book as best I can with the only extras on variety day 2, if I do any.
 

IMayAgainKnowChris

Level 5 Valued Member
Just thought I’d revive this thread, as I started the rop today. Rop is probably my favourite program I’ve ever done, but it’s been over ten years since I’ve given it a decent go. I’m interested to see how my 41yr old joints make out. Im optimistic.
Started with the lowly 20kg today for 1,2,3(3)
C&p with chin-ups finished with 2hand swings. I went pretty easy, as this was the first time in a while doing anything like this. So far so good.
I plan to do this by the book as best I can with the only extras on variety day 2, if I do any.
I haven’t done much in the SF universe but this program was one that I genuinely looked forward to every day.
 

Diryan

Level 4 Valued Member
Im on week 10 with 20kgs.. Otherwise doing good but my hands are starting to get really sore with the long workouts. Skin is ripping a bit but i think ill survive the rest of the program. First time doing it and really liking it. After this ill return to do timed Simple and then perhaps 24kg RoP. Atm i cant traing bjj but in a month i can make a comeback to tatami. Dont know how well this goes with heavy grappling.
 

IMayAgainKnowChris

Level 5 Valued Member
Im on week 10 with 20kgs.. Otherwise doing good but my hands are starting to get really sore with the long workouts. Skin is ripping a bit but i think ill survive the rest of the program. First time doing it and really liking it. After this ill return to do timed Simple and then perhaps 24kg RoP. Atm i cant traing bjj but in a month i can make a comeback to tatami. Dont know how well this goes with heavy grappling.
If you look on Amazon you can get a callus file. Looks like pvc with sandpaper wrapped on it. Pretty nice when they get to the size that they’re gonna tear. Just file them down a little. After a few weeks of that mine just kind of stopped being a nuisance and I didn’t have to keep filing them.
 

54321

Level 3 Valued Member
If you look on Amazon you can get a callus file. Looks like pvc with sandpaper wrapped on it. Pretty nice when they get to the size that they’re gonna tear. Just file them down a little. After a few weeks of that mine just kind of stopped being a nuisance and I didn’t have to keep filing them.
The way I usually deal with calluses is to scrape them with a dull knife after a shower.
 

Xene

Level 5 Valued Member
Maybe I have an old copy of ETK But there are some mistakes I guess. They change between Fridays and Saturdays for the heavy days and in the summary, there is no medium press day.

To get it right:

Press days AND swings/snatches are on the same day. Variety days (loaded cleans, get ups, whatever) are optional are on the other days. Take 2 days completely off (maybe some running, easy areobic?).

There are so many ressources and the mistakes in the books don‘t make it easier!

Thank you
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Maybe I have an old copy of ETK But there are some mistakes I guess.
I wasn't aware of mistakes like this in the book. I'm also not aware that anything but the first edition of the book is out there.

-S-
 

Xene

Level 5 Valued Member
I wasn't aware of mistakes like this in the book. I'm also not aware that anything but the first edition of the book is out there.

-S-
There is a second edition available:
A28F64AA-13C5-4169-9EB1-BBF1202A0060.png
And I didn‘t want to post a screenshot of the ‚mistakes‘ due to copyright reasons.
 

Xene

Level 5 Valued Member
After reading through almost all posts in here I started my ROP journey. I wanted to share my plans. Maybe I can motivate someone to join me on this path. And I hope for some tipps or insides from people who have done this before.

I don‘t have a specific goal. I wouldn’t say no to some hypertrophy, but who would?
I work with kettlebells for some years now and I am still getting a little bit stronger every day and try to stay well conditioned (and injury free). This winter I did the snatch test with 24kg and I managed to get my 100 reps under 4 minutes. I can press the 32kg for 3 to 5 reps and I decided to use the 28kg for my ROP program (can press it 7-8 times, never really tried more than 5 reps the last weeks). I am currently working on my swings, cleans and snatches forms. It‘s good to work on your form from time to time and let someone review it.

The plan:

Ladders are taken from the list someone posted in this thread earlier. Started with 3(1) on the light day and try to get to 5(1,2,3,4,5) in week 12.

Monday: light day
- C&P @28kg supersets with weighted pull ups @20kg
- Snatches: I am going easy, do 10x5 reps (5 per side) without time limit. I use the 20kg or the 24kg. I will change this from week to week. Stay crisp, using perfect form.

Tuesday: variety day
- Loaded cleans @32kg, Get ups @32kg, Farmers walks @32kg - no programming in here, going by feel and will adjust from day to day.

Wednesday: medium day
- C&P @28kg supersets with weighted pull ups @20kg
- Swings: one arm swings 10/10 @28kg, timeless

Thursday: variety day
- Loaded cleans @2x32kg, Farmers walks @2x32kg, direct ab work, also going by feel

Friday: OFF

Saturday: heavy day
- C&P @28kg, supersets with weighted pull ups @20kg
- Swings: 2h swings 10/10 @48kg, speed up if feeling good, taking my time if not.

Sunday: OFF


Notes:
variety days are optional. The L/M/H days are fixed and can be shifted to other days if life comes in my way . I will do longer walks or easy aerobic runs on variety days (no other training then) or on the off days. It‘s more an easy basebuilding, active recovery than a stressful training.

I will substitute the 10/10 swings with A+A training here and there if I have the time for it and feel the need for a longer session. I try to stay antiglycolytic for most of my training and speed up only during some of the trainings. I have to go through the Strong Endurance manual, maybe I find some nice clues or ideas to use with my swings and snatches training.

I guess ROP needs a good judgement concerning how much to do after the presses and on the variety days. There are days to take it easy and to just move and there are days you will feel that you can push down the pedal.

Inputs are very welcome!
 
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