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  1. #1
    NonStop is offline Senior Member
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    Default Two Week Cycles - Success with rotating Strength cycle with Conditioning cycle?

    I'm interested to know how successful alternating two week cycles can be. I think I remember correctly that they're the basis for ROTK, where you strength train for two weeks, and do conditioning for the next two, and rotate?

    How well does that kind of structure work?

    Thanks in advance!

  2. #2
    speaker is offline Senior Member
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    Default Works great...

    try two weeks of PTTP and PM.

  3. #3
    NonStop is offline Senior Member
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    Default

    Thank you, I'm not quite sure what I'll pair up at the moment, thinking maybe ETK ROP for two weeks, then some Steve Maxell style kb/bw circuit training for conditioning and strength endurance. But these are just ideas!

  4. #4
    NonStop is offline Senior Member
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    Default

    Any other views?

  5. #5
    Com. Stefan is offline Senior Member
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    Default

    I'm pretty sure that the idea is that you need to do it for a long time, i.e. months, to fully reap the benefits of such programming.

    Note that RoP already includes conditioning.

  6. #6
    NonStop is offline Senior Member
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    Default

    Thank you, I do intend to do it for months, at least 3 months, more likely 4-5. ROP does include conditioning, but I do like other forms, plus like others have found, a hard set of ladders leaves me too drained too a lot of conditoning.

  7. #7
    NonStop is offline Senior Member
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    Default

    Just noticed in VWC that Kenneth suggests as an option alternating two week cycles of VWC and strength training - so I guess it does work well!

  8. #8
    JSStevensRKC is offline Senior Member
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    I was successful using ROP with one day of VWC per week and made great progress finishing 80 rounds of 8 with 16kg by the fifth week.

    I did VWC on the same day as the easy day replacing the other ballistics.
    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]

  9. #9
    philg is offline Member
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    Default

    I'm finishing my third month of alternating 2 weeks of ROP and PTTP, (deadlifts and side press). Still making gains, and keeping training ADD at a minimum. It's great to finish a two-week block not quite ready to give it up but raring to get back to the other block. My side press is up about 30# (new to it so I'm sure a fair bit was learning the technique) Not sure about my dead lift but I'm doing two sets of 5 within 50# of my estimated max and it's still pretty easy. I do one week increasing the weight each day and then the second week do the same weights with a 4 inch deficit (on blocks).
    For ROP (24kg) just finished 5x (1.2.3.4.5) with 25# weight added on pullups. Couldn't quite get all the reps on pullups so I'll keep at it until I get it easily and meet the snatch test.
    I've been thinking of adding VWC on a variety day or instead of a swing or snatch session. Problem is I've got an 8kg bell, (too light?) and a 20kg bell which is probably too heavy.

  10. #10
    Grotts is offline Junior Member
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    Default

    Quote Originally Posted by JSStevensRKC View Post
    I was successful using ROP with one day of VWC per week and made great progress finishing 80 rounds of 8 with 16kg by the fifth week.

    I did VWC on the same day as the easy day replacing the other ballistics.
    This sounds exactly like what I have been doing. I just completed 80 rounds of 15:15 and plan on going on to 36:36. Did you do this? Any thoughts on doing 36:36 once a week?
    Brian J Negrotto
    [url]www.grotts.wordpress.com[/url]
    "if you find yourself going through hell, keep going"

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