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  1. #1
    mila20 is offline Junior Member
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    Aug 2011
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    Default Replacing TGU with the Bent Press in the Program Minimum?

    For around the last 12 months I have been practicing the ROP, first with the 24kg bell, then with the 28kg bell.

    My last workout consisted of 5(1,2,3,4,5) with the 28kg bell, with pullup ladders in between sets which totaled 75 pullups.

    I currently weigh 65kgs, and when I tested my max today with the 32kg bell I got two good reps, so I have have semi-completed the ROP (I haven't been practising snatches as I workout in a small apartment with low ceilings, I practice swings instead but haven't tested how many I can do in 10 mins)

    I was initially planning on doing the Program Minimum for a month or so before either starting the ROP again with the 32 bell, or purchasing Return of the Kettlebell. On my variety days however, I have recently begun practicing the Bent-Press with my 24kg bell and have enjoyed this lift immensely.

    My question is, would it be a productive use of time to do something similar to the Program Minimum but replacing the TGU with the Bent-Press?
    Or if anyone here has any experience/knowledge with programming a routine which revolves around the Bent-Press and swings I'd be interested in hearing it.

    I am 21 currently, and my primary goal is to increase my kettlebell one armed military press, with a long term goal of pressing the Beast, so if anyone has any further advice in achieving this goal then that would also be greatly appreciated.

    One final question, Is there a point in training to increase military pressing where one must simply increase body weight in order to successfully improve pressing weight? Or is it possible to continue upping pressing numbers following a program such as the ROP without drastically increasing body weight?

    many thanks

  2. #2
    ad5ly is offline Senior Member
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    You can do bent presses and swings. Calling it the "PM" would not be correct as the "PM" is clearly defined allready. But there is nothing wrong in doing what you propose (BPs and swings) - just come up with your own program title and there you go. Guys that weigh in their 170's are MPing the beast. But if you attach a handle to a blacksmiths anvil you may have to put on a few pounds. Law of physics at some point will make itself known..Dennis

  3. #3
    blutsj is offline Senior Member
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    in the RKC book (Pavel's first KB book( the program minimum was bent preses and snatches

  4. #4
    RJ79 is offline Senior Member
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    My advice if your goal is to increase one arm pressing and press the beast is this - press a barbell and gain weight. If you are dedicated it will happen.

    If you choose the all kb route it will be much harder.

    I think it will be very difficult for anyone on this board to dispute this.

  5. #5
    JasonL.Ac. is offline Senior Member
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    Nothing wrong with it, if you like. If you're goal is to press the beast, I would not abandon military pressing though, as you need to keep practicing the skill and maintain the groove, although bent presses and getups can help. You might (emphasis on might) need to gain a little weight to press the beast, but not much. Its been done by people not much bigger than you.

    @RJ79, I disagree. Wow, that was actually remarkably easy to dispute. I also think that for a 21 year old who can already press the 32 for reps, getting to the beast is not going to take all that long in the grand scheme of things.
    Jason Ginsberg, RKC2, LAc
    [url]http://www.dragondoor.com/instructor/1706[/url]

  6. #6
    RJ79 is offline Senior Member
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    Jason if you don't think doing a two handed barbell press will accelerate his one arm kb press faster than doing one arm kb presses idk what to say. I've experienced it personally and Marty Gallagher even wrote an article on barbell pressing to increase your one arm mp.

    106lbs is only heavy if thats the heaviest thing you have to lift.

    Also a 32kg bell weighs 70lbs. The beast weighs 106. Since you can one arm press more than 50% of your two arm press, this is like adding more than 72lbs to your press. Maybe you are a freak but that isn't easy for most of us. There is a massive difference between a 32kg bell and a 48kg bell.

  7. #7
    sunstreaker is offline Member
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    What else do you do aside from the PM??

    if your goal is to get stronger in the press then you must press a lot. cliche as it sounds...

    that is why you always have to align your program with your goals..

    let us know if you need help and we'll be glad to help you out

  8. #8
    mila20 is offline Junior Member
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    Default

    thanks for the replies all,
    Quote Originally Posted by RJ79 View Post
    If you choose the all kb route it will be much harder.
    I have read elsewhere that barbell military pressing can help increase one armed military press numbers, I currently however workout at home and do not have the funds/space for a barbell set but i shall definitely look into this in the future.
    What is it about the barbell press which would make it more successful in helping me reach my goal than say, double kettlebells? The ability to incrementally add weight? Working the muscles through a slightly different movement?

    Is that Marthy Gallagher article available online? I'd be interested in reading it.

    @JasonL.Ac. If I were to maintain the military Pressing groove, what would be a good way of doing it, perhaps GTG with the 32 bell a few times a day?

    @sunstreaker thanks for the reply, I have been pressing a lot (been doing the ROP for close to a year now) so I think I may benefit from changing my routine up and focusing on a few different lifts for a short period of time before restarting the ROP with the 32kg bell

  9. #9
    booksbikesbeer is offline Senior Member
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    First off, it sounds like you're doing really well with your training. If you've been able to follow ROP for that long and get great results, I think you'll be able to progress far in your training.

    I have some pressing goals as well, although they are more modest than yours. In my experience, the barbell press has helped me when I'm stuck in between bells like you are now. For me, it got me over the hurdle between the 16kg and the 24kg. I can't say the barbell was better than using a 20kg, but I didn't have a 20kg, so that is why it worked for me.

    I also think it is a good idea to use the barbell press from time to time as it changes things up. The same but different approach. I also found that I like pressing my barbell just as much as I like pressing my kettlebells. And RJ79 does make a nice point about the feeling of pressing really heavy weight. It is just, well, different.

    I understand the difficulty of training at home; that is what I do. I would still recommend saving up some cash for a barbell set. I got a 300lb set from a Play It Again Sports for $180. The weights were used but the bar was new (it is a rather cheap bar, and someday I'll upgrade it, but for now it does the job).

    In the meantime, it sounds like you could have a lot of fun doing a ton of swings and working the bent press. And I think working in a few clean and presses with the 32kg on the days that you don't bent press could be a great way to keep working the movement. You probably wont want to follow this as long as you've followed ROP, but it sounds like you are up for some changes.

  10. #10
    rwleonard is offline Senior Member
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    One of the routines I really like and come back to frequently is doing a workout of reverse TGU's, using a bent press to get the bell overhead, then alternating sessions of swings or snatches, I call it the Program(s) Minimum.

    FWIW,

    Rick

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