this is good stuff! I personally do prefer Neupert's "The Giant", as it's an even simpler approach to the same thing, basically - that also incorporates auto-regulation. Can't go wrong either way, I guess!
This variation looks awesome. I had great results when I did RoP a couple of years ago. I just hit the Simple standard again, so this will be a perfect follow-up.
Today I started this ladder programming with decline weighted push-ups, weighted inverted rows and KB swings. I think it might be interested. If you ask why the change in exercises, it is due to my fused wrist and plated bone so I am not able to press or snatch.
UPDATE!*** It's 3 months later. I completed the program and I had a lot of fun!!! I used a single 28kg. Took a break after the program. Only thing ive been doing is loaded carries with double 34kg and going on long walks around my neighborhood. Started this again but with my double kb. I feel amazing and excited. i usually finish it with 2 hand 48kg. or deadstop 60kg
Just to clarify - every workout we add a ladder. This is different than the traditional Rite of Passage where we have a light, moderate, and heavy day every week, correct? Thanks!
I've been on the program for some time now and loving it! Since it really can be time consuming, can you do some (or all) reps with double bells, too? Since it's a lot of effort on the lower body, maybe skipping the snatches that day would make it reasonable?
That's a very interesting variation, I can see it work better than the regular program as addition to my MMA training. Peaking with heavy days every week is + combat sports is really taxing.... 3 questions: 1. What about additional pull-ups and maybe goblet squats, in the same manor as the presses 2. If I decide to go swings instead of snatches, do I change the weight? 2H swings with a weight for 10 rep snatches seems very light. 3. If I decide to go swings, do I still follow the 5x20 rule or classic S&S 10x10?
Amazing video thanks. I take it that you wouldn't expect to necessarily expect to add a ladder every single session? Otherwise it would only take around 5 weeks.
Thank you for this Louka! I just completed the full cycle with the 20kg. Just took a week off (did S&S with a 24kg during the break). I'm gonna do another cycle of Jurassic ROP, this time with the 24kg starting today. I would like to do S&S for 3 days a week with the 24kg, on top of ROP with the 24kg for 3 days a week. Is that too much? What about 3 days a week ROP and only 2 days a week of S&S? Would that be smarter?
Thank You for this video. Is it at all possible to do this program on the military press with a heavy kettlebell weighing, for example, 44 kg? It seems to me improbable to make a ladder at the end of the program with such a load. Do any of you have such experience?
I would be grateful for an answer if this program is suitable for achieving a kettlebell weighing 48 kg, or is it better to choose some other program, if so, which one
@@HardstyleKettlebellPro I started running it with doubles, and alternating rungs with weighted pull-ups (like the original ROP) LOVE this training block so far!
Great video, thank you! One question: I don’t understand how the program will last 12 weeks if the progression is to add a ladder each session. You will reach 4x12345 in about 6 weeks, no? Or am I missing something - is there an element of autoregulation for example? BTW I found this confusing in Rite of Passage as well - some people swear it is a 12 week peaking program (adding a ladder per week), others interpret it as a longer term ‘add a ladder when ready’ approach. Appreciate your thoughts.
Can I ask: what is your recommended way to break through plateaus with RoP? So let’s say I finish a cycle but cannot press the next bell for 5. Repeat the previous cycle? Go back a few weeks? Thanks in advance 🙏
The ONLY flaw I have with this programming is the time each training session starts to take - I love the ladders, the process, and the movements - but my goodness I don't have 2+ hours to train regularly. At 5x(1,2,3) using doubles, alternating with pull-ups, and including the 100 snatches, I am already closing in on the 45-60 minutes I have available to train (during my lunch breaks). Similar issue with the traditional ROP, just a huge time investment in the more advanced stages of the program.
What do you mean by Jurassic? Will similar to RoP, you’ve changed it up quite a lot. Not sure if that’s intentional or if you misinterpreted the program
RoP is from the book. Jurassic is only accessible from the StrongFirst 101 workshop. Jurassic is the preferred path of progression. KB 101 also has 2 more programs moving into heavier KBs.
And also why is there no mention of the light and medium day? This seems very linear progression. Does the Jurassic program cut away the light and medium days?
@@riley-6324 It does scrap it. You can add them if you like. Do like it's written in RoP using Jurassic concepts such as working each ladder to 60 over multiple weeks. Last, do grinds and ballistics on different days.
Coach. You are providing one of the best content in the entire youtube on fitness and strength. Thanks.
I appreciate that!
this is good stuff! I personally do prefer Neupert's "The Giant", as it's an even simpler approach to the same thing, basically - that also incorporates auto-regulation. Can't go wrong either way, I guess!
Wow, that explains another in a short space of time! Thanks for mate. 😊
Interesting variation. Seems more “fun” then the original RoP progression. I like how the ladders change
What an excellent and thoughtful update to the classic RoP!
This variation looks awesome. I had great results when I did RoP a couple of years ago. I just hit the Simple standard again, so this will be a perfect follow-up.
Excellent video coach, thank you!
This channel is gold👊💪👍 Highest quality content, no fluff
Coach i Love your content but i adore the fact that you Sound more and more Like Pavel great
Awesome explanations!!
Love it!
Thanks!!
Great, easy to follow explanation. Thank you so much :)
Today I started this ladder programming with decline weighted push-ups, weighted inverted rows and KB swings.
I think it might be interested.
If you ask why the change in exercises, it is due to my fused wrist and plated bone so I am not able to press or snatch.
Good advice
UPDATE!*** It's 3 months later. I completed the program and I had a lot of fun!!! I used a single 28kg. Took a break after the program. Only thing ive been doing is loaded carries with double 34kg and going on long walks around my neighborhood. Started this again but with my double kb. I feel amazing and excited.
i usually finish it with 2 hand 48kg. or deadstop 60kg
Just to clarify - every workout we add a ladder. This is different than the traditional Rite of Passage where we have a light, moderate, and heavy day every week, correct?
Thanks!
Correct!
I've been on the program for some time now and loving it!
Since it really can be time consuming, can you do some (or all) reps with double bells, too?
Since it's a lot of effort on the lower body, maybe skipping the snatches that day would make it reasonable?
There's a few options. 1. Do doubles like you said. 2. Split the session in 2, some morning, some evening. 3. Snatch on another day
That's a very interesting variation, I can see it work better than the regular program as addition to my MMA training. Peaking with heavy days every week is + combat sports is really taxing....
3 questions:
1. What about additional pull-ups and maybe goblet squats, in the same manor as the presses
2. If I decide to go swings instead of snatches, do I change the weight? 2H swings with a weight for 10 rep snatches seems very light.
3. If I decide to go swings, do I still follow the 5x20 rule or classic S&S 10x10?
1. Pull-ups yes, GSQ: 3-5x3-5
2.yes
3. 10x10
@@HardstyleKettlebellPro thanks!
Amazing video thanks. I take it that you wouldn't expect to necessarily expect to add a ladder every single session? Otherwise it would only take around 5 weeks.
Yes you can add a ladder every session
Thank you for this Louka!
I just completed the full cycle with the 20kg.
Just took a week off (did S&S with a 24kg during the break).
I'm gonna do another cycle of Jurassic ROP, this time with the 24kg starting today.
I would like to do S&S for 3 days a week with the 24kg, on top of ROP with the 24kg for 3 days a week.
Is that too much?
What about 3 days a week ROP and only 2 days a week of S&S? Would that be smarter?
Follow the classic template.
Clean and Press 3x a week
Snatch/Swing 3x a week
Get-Up on Variety days 1-2 a week.
How you plan it is up to you
I can’t find an article at the SF site for this. Is there one?
No article. Just insider's info.
Thank You for this video. Is it at all possible to do this program
on the military press with a heavy kettlebell weighing, for example, 44 kg?
It seems to me improbable to make a ladder at the end of the program with such a load.
Do any of you have such experience?
Depends on your Rep Max
@@HardstyleKettlebellPro my maximum military press is 44kg, but without very much effort
I would be grateful for an answer if this program is suitable for achieving a kettlebell weighing 48 kg, or is it better to choose some other program, if so, which one
Would you advise not doing pull ups after the cleans and presses?
Do them in between sets of C&P
Would you add variety days similar to the original ROP? How would you program them?
Yes definitely. Do them on other days.
Im starting this today.
How many pullups do we do between sets of clean&press?
The same amount
If you compare classic vs jurassic which is more efficient in your opinion?
Both work really well
Hi coach, It's the clean and press program suitable for double's?
Yes
@@HardstyleKettlebellPro I started running it with doubles, and alternating rungs with weighted pull-ups (like the original ROP) LOVE this training block so far!
I don't see how 2 exercises can work every major muscle group in the body. Please explain.
Have you ever experienced a Hardstyle Plank?
Great video, thank you! One question: I don’t understand how the program will last 12 weeks if the progression is to add a ladder each session. You will reach 4x12345 in about 6 weeks, no?
Or am I missing something - is there an element of autoregulation for example?
BTW I found this confusing in Rite of Passage as well - some people swear it is a 12 week peaking program (adding a ladder per week), others interpret it as a longer term ‘add a ladder when ready’ approach. Appreciate your thoughts.
Repeat the process over again with heavier Kettlebell with 3x(1,2,3). So 2x 6 weeks cycles
Thanks 🙏
The 60 for c+o and 100 reps for snatch is it per arm or total ?
Can I ask: what is your recommended way to break through plateaus with RoP?
So let’s say I finish a cycle but cannot press the next bell for 5.
Repeat the previous cycle? Go back a few weeks?
Thanks in advance 🙏
Retest your RM with the same kettlebell and readjust your ladders for the next cycle. See my last video (2 methods for hypertrophy) on how to do that.
Excellent video & instruction. What should I do if I stall?
Repeat the same ladder a few times, or back track several Ladders and build up again
Thank you!
I'm 60 with terrible joints. Is this workout for me?
Maybe not...
What about squat?🤔 Can i do them on off days?
100% yes
The ONLY flaw I have with this programming is the time each training session starts to take - I love the ladders, the process, and the movements - but my goodness I don't have 2+ hours to train regularly. At 5x(1,2,3) using doubles, alternating with pull-ups, and including the 100 snatches, I am already closing in on the 45-60 minutes I have available to train (during my lunch breaks). Similar issue with the traditional ROP, just a huge time investment in the more advanced stages of the program.
Suggestion: Take out Pull-ups to reduce time, and /or split up session in 2 parts with 4 hours in between.
I remember seeing your problem with the original plan on the forum. An suggested solution was to do presses and snatches on different days
Pullups in Jurassic is also ok?
Yes sir
What do you mean by Jurassic? Will similar to RoP, you’ve changed it up quite a lot. Not sure if that’s intentional or if you misinterpreted the program
RoP is from the book. Jurassic is only accessible from the StrongFirst 101 workshop. Jurassic is the preferred path of progression. KB 101 also has 2 more programs moving into heavier KBs.
@@ianelliott8720 so does Jurassic scrap the swings from the heavy and medium days and replace with swings?
And also why is there no mention of the light and medium day? This seems very linear progression. Does the Jurassic program cut away the light and medium days?
@@riley-6324 It does scrap it. You can add them if you like. Do like it's written in RoP using Jurassic concepts such as working each ladder to 60 over multiple weeks. Last, do grinds and ballistics on different days.
Waveness in in the program. When you increase the ladder from 1,2,3 to 1,2,3,4 you decrease number of sets