With a number of personal and professional priorities, over the next couple of months, I revisited the ETK’s ROP and Kalos Sthenos regularly. In the beginning of December, I had my first ‘Test Day.’ Sadly, my diminishing Clean and Press was even worse and I won’t even mention the Snatch test. On a brighter note, the poor performance gave me a baseline, whereby I could apply a program and test its results. (Actually two programs, as I adjusted my nutritional protocol as well.)
Around this time, Master RKC Geoff Neupert released ‘Kettlebell Express.’
Generally speaking, I detest e-Books. However, remembering Brett Jones’ endorsement of Mr. Neupert (http://appliedstrength.blogspot.com/…-workshop.html "Geoff writes some of the best programs in the KB community."), as well as my experience with ‘Kettlebell Muscle’ and Mr. Neupert’s blog (http://chasingstrength.com/), I purchased the product.
With strength as a priority, beginning in December, I applied the OLAD (One Lift a Day) Program for twelve (12) weeks. (Number 11, in Kettlebell Express). A strength protocol, coupled with the opportunity to condense a practice and focus on one exercise at a time was appreciated. The results at the end of the twelve weeks are even more appreciated.
Though not symmetrical, nor at my pre-RKC best, I can once again Clean and Press a 1/2 bodyweight bell. In addition, the RKC Snatch Test is comfortable (something I wouldn’t have said pre-RKC). In fact, had blisters not torn, the USSSST might’ve been possible. We’ll see in 12 weeks.
For those of you who employ the program, I have several suggestions. Maybe Mr. Neupert can amend them, or warn others to ignore my stupidity!
That said, get a calculator. Fifteen minutes of ballistic exercises can equal a large amount of repetitions if you pace yourself wisely. Simply adding a rep to each side, each minute, adds 30 reps. For example, twelve (12) reps (6 each side) per minute equals 180 reps, fourteen (14) reps (7 each side) equals 210. Of course, you can also play with time. Twelve (12) reps a minute, as stated, equals 180. Drop the intervals to fifty (50) seconds and you have 216 reps.
Using a 28kg kettlebell, my numbers increased significantly. However, I was reminded, through error, about the concept of waving the load. In hindsight, applying a fallback week or two would’ve assisted my progress. With four week blocks in mind, I’d recommend increasing weeks 1-3 and falling back week 4. Minimally, take a break at the halfway mark. Strength, or rather strength practice, cannot be linear… Unless you want it to be downward, in which case don’t apply a break.
In closing, eat correctly. Only you know what protocol works best for you. One week after completing the aforementioned program, a strength program, I’ve added 3 pounds of lean muscle. This was done with a vegan application of Ori Hofmekler’s ‘Unlock Your Muscle Gene.’ Inspired, I intend to apply the same protocol to ‘Kettlebell Muscle,’ which I started today.
Though subjectively long winded, hopefully, this provides some information or inspiration to others.