The KB24 is a bit heavy for my program, while the KB20 is a bit light. I won't be able to strictly and with good technique press in my opinion KB24 for 5 reps, what's left for 8. therefore I bet on KB20 with shorter rests to begin with. Yesterday I performed 3x1,2,3 in about 14 minutes, and I could do it faster. I'm in no rush. However, in my gym, the heaviest KB is 36 kg. and I have a lot of time until I reach that weight so I can do the program with it as well. And I may not reach it.No expert here like some of the other posters who have given solid advice as far as I'm concerned.....just someone who's done the ROP.
If you select the appropriate weight kettlebell for the pressing portion of the ROP there really shouldn't be a whole lot of energy left for "off days" other than "practice".
Use the 20kg, make it harder by holding it at the top (“fixation”) for a second, slowing your lowering, and decreasing rest. If it is too easy, 2-3-5 ladders are great, and if those are too easy there’s 2-3-5-10!The KB24 is a bit heavy for my program, while the KB20 is a bit light. I won't be able to strictly and with good technique press in my opinion KB24 for 5 reps, what's left for 8. therefore I bet on KB20 with shorter rests to begin with. Yesterday I performed 3x1,2,3 in about 14 minutes, and I could do it faster. I'm in no rush. However, in my gym, the heaviest KB is 36 kg. and I have a lot of time until I reach that weight so I can do the program with it as well. And I may not reach it.
Yes, that is called "Heavy ROP" and is a slightly different/newer variation. Really good too.Thanks John. I also looked at your advice on using a heavier KB on light days in the classic ROP or singles in the Jurassic version.
So Tim uses the half snatch to train the snatch and press at the same time? Probably also saves the hands a little?Something that helped me: in my Hardstyle Method Snatches, you always lower your snatch to rack (negative press). Builds up to tremendous volume and really helped me getting the pressing groove perfect and controlling the negative (= all time PR's in weight and volume)
Yes! Primarily for the hands and to get the perfect set up for the low pull.So Tim uses the half snatch to train the snatch and press at the same time? Probably also saves the hands a little?
Or, just not resisting the lowering, just do a controlled drop. Which increases number of reps possible.Use the 20kg, make it harder by holding it at the top (“fixation”) for a second, slowing your lowering, and decreasing rest.
So many options!If it is too easy, 2-3-5 ladders are great, and if those are too easy there’s 2-3-5-10!
I always trained something else besides RoP.Can other strength training be done on non-program days and if so what is recommended. For example, barbell squats, rows.
You do a lot of hinges if you are doing cleans/swings/snatches.I want to go to the gym more often, so I prefer bodybuilding splits, but at the same time I also like the KB training. Can things be structured in a way where you can both do the program and do something else on the other days. For example, can the program leave only cleans and presses on the three days, and perform chin-ups and barbell squats on other days. I know this won't be the same program anymore, but still.
Depends on the goal OFC, whats the end game?And is there a need for a break before moving on to the next KB size. For example, I end the program with 20, then immediately go to 24, then 28, then 32, etc. I know the book says to keep going until you press half your body weight. But it might still be good to take a break for a few weeks.
I did not take a break at all. Used the ROP for darned near two years until I could confidently do a half bodyweight press. I also repeated some bell sizes condensing rest periods. The end result was a stronger me and people saying "wow I see you've been lifting" this despite people saying you can't gain muscle from single kettlebell lifts!!And is there a need for a break before moving on to the next KB size. For example, I end the program with 20, then immediately go to 24, then 28, then 32, etc. I know the book says to keep going until you press half your body weight. But it might still be good to take a break for a few weeks.
I would stick with the Classic, pick a kettlebell you can press 5-8 times, and just do the program as it is written. After a month on it, do the test days where you attempt to press a heavier kettlebell and snatch the most you can in ten minutes. Record your results and keep going. Eventually, you will end up pressing 1/2 bodyweight and becoming a snatching machine which will make you a machine too! Just set a goal date for when you think you will reasonably press 1/2 bodyweight and snatch 200 in 10 minutes and go to work. And I would hire an SFG because we are talking about 100's of snatches, swings, and clean and presses which means your technique needs to be checked so you don't wreck your body in the process.What do you think
I would suggest that the deload from 75 reps to 18 reps, despite going up a kettlebell size, is sufficient back off, especially if paired with an “easy” week of ballistics.And is there a need for a break before moving on to the next KB size. For example, I end the program with 20, then immediately go to 24, then 28, then 32, etc. I know the book says to keep going until you press half your body weight. But it might still be good to take a break for a few weeks.
Due to health issues, I'm afraid to exercise in a way that gets my heart rate up a lot. I am hypertensive and take beta blockers that slow down the heart rate. Which means that the body will be tense and the natural reaction is to increase the heart rate, but at the same time the medicine will interfere. I don't know what happens under such a hypothesis and I don't want to risk it. Because of this, I don't want to aim to do as many snatches in the given time and would bet on lifts that last a shorter amount of time. Lower reps with KB work well for me. I've done snatches for example 10 left and 10 right or 5 left 5 right, rest and again, but it's not like 100 in 10 min And I don't think about 200. As far as I know the standard for 50+ years is KB 20, 100 reps for 10 min.I would stick with the Classic, pick a kettlebell you can press 5-8 times, and just do the program as it is written. After a month on it, do the test days where you attempt to press a heavier kettlebell and snatch the most you can in ten minutes. Record your results and keep going. Eventually, you will end up pressing 1/2 bodyweight and becoming a snatching machine which will make you a machine too! Just set a goal date for when you think you will reasonably press 1/2 bodyweight and snatch 200 in 10 minutes and go to work. And I would hire an SFG because we are talking about 100's of snatches, swings, and clean and presses which means your technique needs to be checked so you don't wreck your body in the process.
That would still be awesome!And I don't think about 200. As far as I know the standard for 50+ years is KB 20, 100 reps for 10 min
I didn't understand you here. Do you think there will or will not be much benefit with these program variants. Because it sounds like there would be, but the train of thought leads to the conclusion that there would be less benefit and it would be good to run the classic version. I mean for my condition and experience. I.e. for the jurassic version or the heavy version it's still too early for me.I would suggest that the deload from 75 reps to 18 reps, despite going up a kettlebell size, is sufficient back off, especially if paired with an “easy” week of ballistics.
I would also agree with Luis to stick with classic at least until you finish it with the 24kg. Heavy and Jurassic ROP are great, but I think especially early on getting to those higher volume rungs sooner will be a great benefit.
I've read this before, but I think it was further down in the book given as an answer to questions. To the question, can I alternate the program, which does not mean that it is mandatory. At least that's how I interpreted what was written. I.e. if anyone wants to change the program what is recommended in this case. And no, do we necessarily have to change it. But I could be wrong too.@Dydo If you read through ROP, you will find some general guidance on how to rotate ROP into your own training. Pavel recommends doing ROP for 12 weeks, then do something like PTTP for 12 weeks while getting your conditioning from something other than swings and snatches, or do 12 weeks of Beyond Body Building, then back to ROP, etc. When rotating programs, you could easily "maintain" your progress with some presses and swings/snatches on one day out of the week.