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Thread: ETK ROP tip

  1. #1
    bwwm is offline Senior Member
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    Default ETK ROP tip

    Just wanted to share this tip with folks who are doing Enter the Kettlebell Right of Passage program. I have always found it a bit challenging to make the jump to larger ladders (e.g. 5x(1,2,3) to 5x(1,2,3,4) ). Not so much because of the increased work on Saturday, but because of the weekly volume jump up that happens because the Wednesday now uses the high volume ladders. For example, I recently completed my 5x(1,2,3) on Saturday. Turning around and doing it again on Wednesday, and then starting to work on the 5x(1,2,3,4) on Saturday increased the weekly volume quite a bit for me.

    So what I have recently found is that the transition is smoother if one builds the volume on Wednesday commensurate with the volume on Saturday. So after completing the 5x(1,2,3) on Saturday for a couple weeks, Wednesday could look like (1,2,3),4x(1,2), Saturday would be (1,2,3,4),4x(1,2,3). Then if that week went well, the following Wednesday would be 2x(1,2,3),3x(1,2), and Sat would be 2x(1,2,3,4),3x(1,2,3). And so forth.

    I don't know if Pavel and others approve, but it seems to be working for me so far.

  2. #2
    Rog
    Rog is offline Senior Member
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    Interesting idea. I always find the jump to 5 rungs a challenge

  3. #3
    JSStevensRKC is offline Senior Member
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    I think the important principles are increasing volume and managing fatigue.

    I've had success with doing whatever reps I can fit into 4 rungs while always making the last rungs harder.

    Any of these would do for a 4-rung day

    5x1,1,2,3
    5x1,2,2,3
    5x1,2,3,3
    5x1,2,3,4

    For a 5 rung day any of the following would work eventually getting 5x1,2,3,4,5
    5x1,1,1,2,3
    5x1,1,2,2,3
    5x1,2,2,2,3
    5x1,2,2,3,3
    5x1,2,3,3,3
    5x1,2,3,3,4
    5x1,2,3,4,4
    5x1,2,3,4,5
    John Scott Stevens, RKC II, CK-FMS
    [URL="www.OmahaEliteKettlebell.com"]Omaha Elite Kettlebell[/URL]

    [URL="https://www.facebook.com/OmahaEliteKettlebell"]https://www.facebook.com/OmahaEliteKettlebell[/URL]

  4. #4
    Pavel Tsatsouline Guest

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    Well done, Com. bwwm!

  5. #5
    Pk13 is offline Senior Member
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    Great job guys. Well worth knowing.

  6. #6
    bwwm is offline Senior Member
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    Thanks Chief! It made a big difference last week in my work with the bulldog (88#). This week is a down week, but I'll take a run at the 3x(1,2,3,4), 2x(1,2,3) on Saturday of next week.

  7. #7
    Avenue is offline Senior Member
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    Quote Originally Posted by Rog View Post
    Interesting idea. I always find the jump to 5 rungs a challenge
    Agreed, it sounds like a pretty solid idea. I had a lot of trouble with that particular gap as well, and it took me a while to finally nail it.

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