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  1. #1
    fttfbass is offline Senior Member
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    Default GTG Pistols during ROP bad idea?

    Right now I'm currently on the PM. I've been using kettlebells for about a year and a half. I've had a rough couple of months and lost quite a bit of strength, so I decided to finally buy ETK. Since I'm practically starting all over again, the obvious choice was to start with the PM.

    When I move onto ROP I plan on doing ladders with both MP and pullups. I also plan on doing deadlifts, TGU's, sledgehammer work, and kettlebell juggling on my variety days. I'll probably throw some sled dragging in here and there, too.

    My question is: Is it a good idea or bad idea to GTG pistols while on ROP? Especially with all the swings and snatches on the ROP days and when deadlifts are included on one of my variety days.
    Luke-ISSA CFT & IKFF CKT

  2. #2
    Oldboy is offline Senior Member
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    The Chief gives them the thumbs up in the FAQ section of the book, so you're good to go. Since you are adding in Deads and Juggling, just be careful that you don't get too overzealous. Remember, you are on the ROP to improve your pressing and swings/snatches first, the other work is to help assist these goals.
    Raw Power, More than Soul

  3. #3
    fttfbass is offline Senior Member
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    Quote Originally Posted by Oldboy View Post
    The Chief gives them the thumbs up in the FAQ section of the book, so you're good to go. Since you are adding in Deads and Juggling, just be careful that you don't get too overzealous. Remember, you are on the ROP to improve your pressing and swings/snatches first, the other work is to help assist these goals.
    Wow, I read this book cover to cover three times last week and still missed that. Thanks for the quick reply. I was on vacation in Florida while I read ETK, so I probably missed more than that. I'll have to reread it again.

    Pavel says to do straight PTP deadlifts on variety days, not the "Bear". I don't own PTP yet. What set and rep scheme does PTP use for deadlifts?

    I wish I had the cash for the book. I'll get it eventually. I want to get BB first. Then probably PTP, and RTK when it comes out.
    Luke-ISSA CFT & IKFF CKT

  4. #4
    geoplaten is offline Senior Member
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    Quote Originally Posted by fttfbass View Post
    Pavel says to do straight PTP deadlifts on variety days, not the "Bear". I don't own PTP yet. What set and rep scheme does PTP use for deadlifts?
    2 sets of 5, 2nd set is 10% less than first.

    Fwiw, for someone having a rough couple of months, it sure sounds like you're jumping in with a lot of work. Might want to start a little slower.

    Just a thought.

  5. #5
    fttfbass is offline Senior Member
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    Quote Originally Posted by geoplaten View Post
    2 sets of 5, 2nd set is 10% less than first.

    Fwiw, for someone having a rough couple of months, it sure sounds like you're jumping in with a lot of work. Might want to start a little slower.

    Just a thought.
    I'll definately listen to my body when it comes to the variety days. I'm unemployed so I can get all the rest and recovery I need right now. I bought Logan Christopher's Kettlebell Juggling DVD and have some of the basic moves down. So when I do juggling on one of my variety days, it'll be more like practice learning the moves than a workout.

    With it starting to get nice out I'd hate to not be able to use my sledgehammer. I won't be doing hundreds of reps or anything like that. I'll take it easy with the reps, but try and swing it as explosively as possible.

    2x5 with deadlifts once a week doesn't sound too bad, but like I said I'll definately listen to my body.
    Luke-ISSA CFT & IKFF CKT

  6. #6
    fttfbass is offline Senior Member
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    I know I might get flamed for this question, but I figure I'll ask anyway.

    Would it be party approved to switch one of my ROP swing days with sledgehammer swings?

    I know anything that strays away from the plan usually isn't party approved, so if not FLAME AWAY!!!
    Luke-ISSA CFT & IKFF CKT

  7. #7
    sruiz is offline Senior Member
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    Default

    Is there something I'm missing? You bought the Logan Christopher KB juggling DVD and did not buy BB, PTP and/or RTK? Interesting...

    I'm not suggesting you can purchase whatever you like as it's your money. However, based on your posts it appears PTP would have been a better purchase. Oh well, geoplaten makes an excellent observation with an appropriate caution...echoed.
    Stephen "Steve" Ruiz, RKC, Z-Health Movement Performance Specialist (R,I,S)
    [URL="http://www.agelessathletics.com"]www.agelessathletics.com[/URL]
    [EMAIL="steve@agelessathletics.com"]steve@agelessathletics.com[/EMAIL]

  8. #8
    fttfbass is offline Senior Member
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    Quote Originally Posted by sruiz View Post
    Is there something I'm missing? You bought the Logan Christopher KB juggling DVD and did not buy BB, PTP and/or RTK? Interesting...

    I'm not suggesting you can purchase whatever you like as it's your money. However, based on your posts it appears PTP would have been a better purchase. Oh well, geoplaten makes an excellent observation with an appropriate caution...echoed.
    I'm not quite sure why I would need to buy PTP or BB before buying a KB juggling DVD. KB juggling uses kettlebells where PTP and BB aren't strictly kettlebells. The RTK DVD just came out, and the book isn't out yet. Not sure how I would have purchased them before the KB juggling DVD. And I just got an olympic barbell and weights for deadlifting, so at the time I bought the DVD, PTP wouldn't have really been a good choice.

    I'm not a newbie to kettlebells or to weightlifting. I'm just asking questions about ROP that people may have experience with. I don't need PTP, BB, ETK, or RTK to meet my goals. But I like learning as much as possible about kettlebells and exercising in general.

    I own a bunch of Mike Mahler's DVD's and e-books, and have made great gains in the past. I never owned anything by Pavel before, not even dragondoor kettlebells. Sorry I like my Ader's and they were a lot cheaper than dragondoor at the time.

    I've been a long time lurker on this site and have also learned a lot. That's why I decided to buy ETK. I've learned a few things from ETK, but honestly from being a lurker on this forum I've already learned most of the stuff previously on the forum.

    PTP seems like a good book, and I'll probably buy it sometime. I'm not completely focusing on deadlifts at the moment, that's why I asked what the DL rep and set scheme is in PTP. Because in the FAQ of ETK it says you can use the PTP protocol for DL's on variety days. If I wouldn't have gotten an answer I probably would have done 3x5 or 3x3 and have been ok.

    BB will probably be the next book I buy. There's probably a ton of stuff I already know in it, but like I said I like to learn as much as possible and will probably learn quite a bit from it as well.

    I attend the National Personal Training Institute and have learned some new stuff, but might withdrawl and get most of my money back because quite frankly it's a lot of money for hardly learning anything I don't know already. I'll probably go for a PT cert through NASM, and also attend the IKFF cert in August with the money I get back.

    At some point I'll attend an RKC cert. That's why I want to own Pavel's books. They will prepare me for an RKC cert better than any other resource out there.

    I like this forum because I have learned a lot, but unfortunately you get a few ignorant replies here and there. I usually like to know a few more facts before I jump the gun and reply with something like that.
    Last edited by fttfbass; 05-12-2009 at 04:54 PM. Reason: OCD to fix a typo
    Luke-ISSA CFT & IKFF CKT

  9. #9
    sruiz is offline Senior Member
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    I agree -- you can learn a lot of good stuff on this forum. However, it looks like you have a plan...Good luck and Good lifting!
    Stephen "Steve" Ruiz, RKC, Z-Health Movement Performance Specialist (R,I,S)
    [URL="http://www.agelessathletics.com"]www.agelessathletics.com[/URL]
    [EMAIL="steve@agelessathletics.com"]steve@agelessathletics.com[/EMAIL]

  10. #10
    gtrgy888 is offline Senior Member
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    Default Anterior vs. posterior development

    Quote Originally Posted by fttfbass View Post
    I know I might get flamed for this question, but I figure I'll ask anyway.

    Would it be party approved to switch one of my ROP swing days with sledgehammer swings?

    I know anything that strays away from the plan usually isn't party approved, so if not FLAME AWAY!!!
    If you mean swinging the sledgehammer kettlebell style, by all means, swing away.

    If you mean strikes, however...

    The sledgehammer works the anterior muscles of the body in a ballistic fashion. As the core compresses, the torso pulls the weight down to strike. The kettlebell swing works the posterior chain and the opposite movement: pulling the weight up. So, to answer your question, no, you probably couldn't entirely replace the kettlebell swing with sledgehammer strikes (if that's what you mean by sledgehammer swing).

    However, sledgehammer strikes are incredibly fun and would complement kettlebell swings by working the anterior core musculature more directly. Play safe and good luck.

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