Hello,
I do not know if other have run this program or not, so I'll do here a quick review, after 1 month.
As a reminder, the program calls for:
"
Here's the routine: 5×5 presses per arm, 5×10 swings per arm, wrap up with another 5×5 presses. It's up to you whether you want to clean the kettlebell once for each set of presses or once before each rep. Don't fail. If you can't make the prescribed reps, do more sets of fewer reps to make up the total; for example 3×5, 1×4, 2×3 for a total of 25. Rest as little as you can between sets. Start with a lot lower numbers and build up slowly. Train three times a week. Stretch. Eat a cow. Every fourth week take it easy'this means do half the reps on all your sets.".
Here is the link:
Russian Pavel Tsatsouline?s Unique Perspective on Muscle Building, Strength and Kettlebell Training
www.ironmanmagazine.com
I have started the program with the 24kg. The beauty of this protocol is that you can tailor the sets and reps as you want, depending on what you are trying to achieve. For instance, I like running it the aerobic fashion. That way if I can not run or ruck later in the day or week, I still get my aerobic training. Then, I prefer doing sets of 2 or 3 instead of 5 with nasal breathing. I have in general - depending on how I feel that day - at least 1 rep in the tank for each set. So I can almost do sets after sets without too much rest. The whole C&P session has to be very smooth, as if I was running.
I have done the swings using the 32kg. Indeed, this is a weight I like to work with as far as this move goes. Not too light, not too heavy, can be done daily. Doing the swings between 2 C&P portion is some kind of "refreshing". I believe that this strategy makes the program more sustainable than RoP, even considering that RZ has 150 C&P a week, which is super close to the last week of RoP (155).
Guys, recently I rediscovered my passion for OAPU. Was wondering: would it distract from presses if I did OAPU 1x/week @5x2 or 3x3 (assuming my max is 4-5 reps). Like so: Mo: off Tue: RoP light Wed:OAPU + stretch/mobility Thu: off Fr: RoP medium Sat: stretch/mobility Sun: RoP heavy I think...
www.strongfirst.com
This is important to really use the right weight in the first place get the most out of this program. If the weight is too light, it will turn into a conditioning session. If this is too heavy, first there is a risk of injury, and then the recovery will not be secured. Plus, it will be tough to reach the required volume so it will not trigger the desired effects.
I only did 1 cycle until now, and I do not know if I will keep going. My session is supposed to be tomorrow. Then I did not try a 1RM.
Up to this week, I have had the following training routine
- 3x a week: Red Zone
- 3x a week: Timeless Simple
- 3-4x a week: rucking (at least 1/2 bdw, most of the time "a little bit more", during at least 45 minutes, with peak up to 3h)
- Some trail running
- Construction work
So, as far as hypertrophy goes...it is what we could say "mixed feelings". I have slightly more obliques (Madame's view), but that's it. My weight have remained the same (60kg, 1,83m). I guess I should really have had to eat WAY more to get some hypertrophy from it.
As far as recovery goes, this training schedule was sustainable because I have worked from home due to the pandemic here in France. So I can get more sleep (no commuting). On a more "normal" basis, I believe that RZ per se could be considered as a very good alternative to S&S. There is no recovery issue, even during the training day, because the volume is evenly splitted on the week. There is no wave, like in RoP.
I have added pistol squats (10 each side) to keep this movement pattern. Plus I really feel this helps my rucking. Pistol also helps for the lunge part of the GU anyway.
In terms of performance, if we consider it as a base to build upon, it reminds me exactely this article:
Somewhere in central Iraq, I stopped in my tracks. I had read about the what the hell effect but was not sure if I believed it. I did now.
www.strongfirst.com
My rucking have gone through the roof, my running have remained the same, even if I tend to run less due to the amount of rucking.
This is really a program I could recommend. For me, this is just as good as S&S.
So this is what came to my mind. I am far from an expert regarding this program. Nonetheless, if you have any questions, feel free to ask that way we can all progress !
Kind regards,
Pet'
