Kettlebell ROP support group
- Thread starter gibbertron
- Start date
No doubt a good idea, how do I locate one near me?
If there's no one near your area, shoot me a PM and let's set up a call
stevein7
Level 4 Valued Member
So when you move up a bell you start at week 1? I did not realise youstart on the heavy day (friday/saturday in the book, there seem to be two schemes set out, one seems to be wrong to me) I thought you started on light day (monday).
stevein7
Level 4 Valued Member
Ok good idea.
stevein7
Level 4 Valued Member
very useful.
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Erik W
Level 6 Valued Member
They don't have to be unbroken. Especially for the snatches on the easy day, I wouldn't recommend going for a lot of burn, or anything like that. Practice your snatches in sets for the duration dictated by the dice roll.
stevein7
Level 4 Valued Member
Just for future reference, would that same rep scheme work with double kettlebells. I highly doubt I will buy more bells, but using 2x24 is an option eventually.
dr.mrow
Level 1 Valued Member
I just, finally, finished the full ROP program to 32kg last week with all 75 pull-ups, on my third try.
The two big problems I had were that I rushed the pyramids of 5 (to get them done and move to the higher weight/lower reps), and the pull-ups were just too hard to scale up. This time around, I forced myself to slowly progress through pyramids (doing 2x4 + 3x3, then 3x4 + 2x3, then 4x4 + 1x3, rather than jumping to 5x4 because I could). That gave the pull-ups enough time to keep up, and when I finally got to 5x5 last week, I was able to do all five pyramids with good form
The two big problems I had were that I rushed the pyramids of 5 (to get them done and move to the higher weight/lower reps), and the pull-ups were just too hard to scale up. This time around, I forced myself to slowly progress through pyramids (doing 2x4 + 3x3, then 3x4 + 2x3, then 4x4 + 1x3, rather than jumping to 5x4 because I could). That gave the pull-ups enough time to keep up, and when I finally got to 5x5 last week, I was able to do all five pyramids with good form
Dimitri87
Level 4 Valued Member
I plan on starting ROP next week with some GTG Pistol Squat practice on variety days.
But I have some questions.
1) I have heard that a typical session can take an hour easily when you add pullups. I was thinking of adding pullups only after the top rung, instead of every rung. So far example 1L, 1R, 2L, 2R, 3L, 3R, 3 pullups. Could this work? Or would the volume of pullups be too low to make progress to the later days?
2) I toy with the idea to alternate between one block of 13 weeks RoP and one block of Q&D of 8 weeks. Could this help to improve my snatches to reach the 200 reps in 10 minutes? Or would it be better to only run RoP? I don't have time for 5 full session, so it is not an option to run Q&D on variety days.
3) I'm in doubt how to run the snatches and swings the best. I was thinking of running an RM test. Then take the prescribed percentages of that amount and run that autoregulated for the amount of time prescribed by the dice? For example when I test 10rm and I need to do 60%, I do sets of 6 for the duration. Starting a new set when I can manage the talktest.
But I have some questions.
1) I have heard that a typical session can take an hour easily when you add pullups. I was thinking of adding pullups only after the top rung, instead of every rung. So far example 1L, 1R, 2L, 2R, 3L, 3R, 3 pullups. Could this work? Or would the volume of pullups be too low to make progress to the later days?
2) I toy with the idea to alternate between one block of 13 weeks RoP and one block of Q&D of 8 weeks. Could this help to improve my snatches to reach the 200 reps in 10 minutes? Or would it be better to only run RoP? I don't have time for 5 full session, so it is not an option to run Q&D on variety days.
3) I'm in doubt how to run the snatches and swings the best. I was thinking of running an RM test. Then take the prescribed percentages of that amount and run that autoregulated for the amount of time prescribed by the dice? For example when I test 10rm and I need to do 60%, I do sets of 6 for the duration. Starting a new set when I can manage the talktest.
Kayodoubleu
Level 2 Valued Member
Subject: Completing the Right of Passage with 28kg: My 14-week Journey
Hey everyone,
I wanted to share an exciting achievement with you all. I've just finished the Right of Passage (RoP) program using a 28kg kettlebell. This accomplishment took me 14 weeks in total, with one of those weeks sidelined due to a cold.
The progress I've made is huge. Before the RoP program, I could only press 32kg once per arm. Now, after the program, I can press 32kg seven times with my left arm and eight times with my right arm. .
The first few weeks were relatively relaxed as the volume was low, and the training sessions finished quite swiftly. However, towards the end, they took significantly longer. For the first nine weeks, I rested between the rungs of the ladder for the same duration as the number of repetitions on that rung – one minute after the first, two minutes after the second, and so on.
In the last four weeks, I started to rest based on my feeling, which significantly reduced my time. Occasionally, during the medium days, I intentionally rested only two minutes per rung to vary the stimuli.
For snatches and swings, I used a dice roll. If the dice showed a seven, I performed ten snatches or swings with auto-regulation and ten reps in a row. However, in the last few weeks, I barely did any swings and snatches, sticking to the minimum of 20 reps, sometimes with a lower weight than usual.
Tomorrow, I'll be undergoing the 5-minute snatch test. I'm curious to see if the strength I've gained can compensate for the lack of endurance. Last year, I completed the RoP with 24kg, doing a lot of snatches and a lot of cardio on the side, including at least one Judo session per week and nearly 8km running every week.
This time around, I barely did any cardio. In 14 weeks, I did Judo twice and only ran once. Last year, I managed 75 repetitions during the snatch test. If I manage more this time, it'll be proof that strength is more critical than cardio.
I'm certainly glad that the program is now over, as it became mentally very taxing. Up next for me is Kettlebell Strong. Another RoP round with 32kg would undoubtedly be beneficial, but I want to try something different.
All in all, I'm very satisfied with the progress I've made. Can't wait to see where this journey takes me next!
EDIT: I managed 80reps in the snatch test today. I am a little bit disappointed. I thought I could reach the 100. But it is still an improvement. Especially if you consider that I didn't train for the snatch test for weeks.
Keep lifting,
KOW
Hey everyone,
I wanted to share an exciting achievement with you all. I've just finished the Right of Passage (RoP) program using a 28kg kettlebell. This accomplishment took me 14 weeks in total, with one of those weeks sidelined due to a cold.
The progress I've made is huge. Before the RoP program, I could only press 32kg once per arm. Now, after the program, I can press 32kg seven times with my left arm and eight times with my right arm. .
The first few weeks were relatively relaxed as the volume was low, and the training sessions finished quite swiftly. However, towards the end, they took significantly longer. For the first nine weeks, I rested between the rungs of the ladder for the same duration as the number of repetitions on that rung – one minute after the first, two minutes after the second, and so on.
In the last four weeks, I started to rest based on my feeling, which significantly reduced my time. Occasionally, during the medium days, I intentionally rested only two minutes per rung to vary the stimuli.
For snatches and swings, I used a dice roll. If the dice showed a seven, I performed ten snatches or swings with auto-regulation and ten reps in a row. However, in the last few weeks, I barely did any swings and snatches, sticking to the minimum of 20 reps, sometimes with a lower weight than usual.
Tomorrow, I'll be undergoing the 5-minute snatch test. I'm curious to see if the strength I've gained can compensate for the lack of endurance. Last year, I completed the RoP with 24kg, doing a lot of snatches and a lot of cardio on the side, including at least one Judo session per week and nearly 8km running every week.
This time around, I barely did any cardio. In 14 weeks, I did Judo twice and only ran once. Last year, I managed 75 repetitions during the snatch test. If I manage more this time, it'll be proof that strength is more critical than cardio.
I'm certainly glad that the program is now over, as it became mentally very taxing. Up next for me is Kettlebell Strong. Another RoP round with 32kg would undoubtedly be beneficial, but I want to try something different.
All in all, I'm very satisfied with the progress I've made. Can't wait to see where this journey takes me next!
EDIT: I managed 80reps in the snatch test today. I am a little bit disappointed. I thought I could reach the 100. But it is still an improvement. Especially if you consider that I didn't train for the snatch test for weeks.
Keep lifting,
KOW
Last edited:
Steve Freides
Staff
LarryB
Level 7 Valued Member
GJ, 80 is pretty good for not training it. I manage to always stay close but need the specific training to push me over.
I’m giving a go with the 32k presently. @ 2(1,2,3,4), 3(1,2,3). Things are starting to get real.
Bauer
Level 7 Valued Member
Yes, this is actually done in Return of the Kettlebell. However, Pavel uses a different strategy for medium and light days there. But the ROP programming should work. Be sure to take enough rest between sets.