Transition from S&S to ROP

matteo

Double-Digit Post Count
Hi, I achieved the simple goal and now i would start the rop program. For the moment I'm praticing clean, press and snatch before the s&s session. I'm searching in this strong community some suggestion for managing this transiction.
Thanks.
 

John Grahill

More than 300 posts
Matteo, I'm certainly not as knowledgeable as our instructors and masters here on the forum and within the SF community but I'll offer you this. Just start it and follow the way it's written. In week one, start with 3x3 C&P ladders for the heavy day and each week add one until you reach five ladders. Then work on rung increases. That's how I approached it.

Additionally, on the "light day", when doing snatches, don't be tempted to go all out. I think the book calls for 50% of what you could do. I learned the hard way with ultra sore shoulders for the first few weeks. By the end of the program, your shoulders will be conditioned for a lot of volume and you will look and feel strong. It's an awesome program!
 

TravisDirks

More than 300 posts
I've just been starting this transition myself. The main difference I notice is that the freedom is a bit dangerous to the habit I'd built up with S&S. I find my self wasting time thinking about what I should do and as a result less doing. So far my solution is to start swinging just like S&S. Engage the habit I've built, then do other things if it comes my way.

Best of luck!
 

Steve Freides

Forum Administrator
Staff member
Senior Certified Instructor
@TravisDirks I am interested to hear someone try doing S&S swings and then doing the ROP press program. My guess is that one should dial back the swing volume, weight, or both.

-S-
 

TravisDirks

More than 300 posts
@TravisDirks I am interested to hear someone try doing S&S swings and then doing the ROP press program. My guess is that one should dial back the swing volume, weight, or both.

-S-
Apologies Steve and Matteo, I mistook ROP from Enter the Kettlebell, with the Program Maximum from The Russian Kettlebell Challenge(which is what I'm starting this past 2 weeks. The problem I've been having with RKC is that the freedom (Which is what attracted me to it) leaves more room to get distracted. Freedom require responsibility right! So my solution has been to limit the freedom as I get used to dealing with it.

Matteo, I don't think this will be a problem with ROP, which is more structured, so best to ignore my comment.
 

JZB

Triple-Digit Post Count
Do the Total Tension Kettlebell Complex for a full cycle. Wait until you're done with that and on the RoP to even worry about snatches. It's practice for the first several weeks after all.

@Steve Freides
Because bent presses are awesome? I've seen several people around here make a return to that program. I think it's interesting because it was abandoned when it became clear that westerners didn't have the hips or posture for bent presses as a whole. Seems like a good sign?
 

Steve Freides

Forum Administrator
Staff member
Senior Certified Instructor
Well, there are alternatives. One that's been discussed here is doing S&S swings and then bent presses instead of getups, if memory serves.

-S-
 

JZB

Triple-Digit Post Count
@Steve Freides
That's essentially the program I'm on. I'm loving it. But if I wanted to work on heavy snatches I think the 2 days of snatches and 2 days of presses style of the OG PM fits well.
 

TravisDirks

More than 300 posts
@Steve Freides Well a couple things played into the decision.

  • The first was a desire to explore the freedom of the PM. In my itch for some new Pavel I bough RKC. I'm a huge Nietzsche fan and when I read the PM I was really struck by the intro to it. While I'm a scientist and tend to systemize for others, I run from system myself. It became clear that the course of Pavel's work has been a move from the freedom of the program Maximum, to very clear regimen of S&S. I feel like I can see movement in that direction in every book. I don't think this is a bad thing, as the clear regime of S&S is what got me hooked on this style of training. For reaching a large number of people remotely I think it's even Ideal. But I felt ready to try the more intuitive side of the training coin.
  • I have a very unpredictable schedule and so the flexibility attracted me.
  • I'd like to attend a certification, and want to pass it. That means I need to start snatching.
  • Along with a move to simplicity and regime in Pavel's programing I notice a move to simplicity in the movements chosen. The swing and the getup offer the best ratio of effectiveness/technique. I'm interested in learning more technical lifts like the bent press.
 
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matteo

Double-Digit Post Count
I'm experimenting that, after S&S, swing 24kg 2hands is too light, snatch 24kg is too much, press 24kg is right (for me). So I won't start the ROP with the same kettlebell's size for all the exercises
 
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