The Rite of Passage

This is a well-known press program presented by Pavel in "Enter The Kettlebell!".

Generally, start training with a kettlebell you can press 5-8 times, re-cleaning before each press. If you rest generously and as much as needed, you will be focusing on pure strength and neural adaptations. If you compress your rest intervals, you will focus more on hypertrophy (muscle-building).

Day 1 (Heavy Day)

  1. Re-clean the kettlebell before each press.

  2. Start with 3 ladders of (1, 2, 3) reps. The second week, do 4 ladders. The third week, do 5 ladders. Stay with 5 ladders from now on.

  3. When you can do 5 x (1, 2, 3), keep the number of ladders at 5 and work up to 4 reps over the next 2-5 weeks. Use more time as needed if the ladders are a struggle (tell me if they are!!).

  4. When you can do 5 x (1, 2, 3, 4), keep the number of ladders at 5 and work up to 5 reps over the next 2-5 weeks. Use more time as needed if the ladders are a struggle (tell me if they are!!).

  5. When you can do 5 x (1, 2, 3, 4, 5), advance to a heavier kettlebell.

Day 2 (Light Day)

  1. Re-clean the kettlebell before each press in the beginning. When you have developed solid technique, do one clean and multiple military presses from the shoulder.

  2. Do 5 ladders, 2 rungs shorter than on Day 1.

Day 3 (Medium Day)

  1. Re-clean the kettlebell before each press.

  2. Do 5 ladders, 1 rung shorter than on Day 1.

OPTIONAL & COMPLIMENTARY

Pull-Ups

  1. Use the same sets and reps that you use for your presses and alternate sets of presses and pull ups: press left, press right, pull up, press left twice, press right twice, pull up twice, press left three times, press right three times, pull up three times, etc.

  2. If you are not strong enough to do that many pull-ups yet, stick with the same number of ladders but use fewer rungs for your pull-ups. For instance, you might do 5 x (1, 2, 3, 4) presses and only 5 x (1, 2) pull-ups.

  3. If you can do 10 consecutive body-weight pull-ups, weigh yourself down to 5-8RM. If you don't have a special belt to hang a weight on, hang a kettlebell on your foot.

The Rite of Passage "Pulls Schedule"

Pulls will be Snatches or Swings.

If you can't Snatch, do more Swings and Get Ups (or contact us for an assessment and coaching).

Each pull day, roll a pair of dice to determine the length of your round, 2-12 minutes.

Keep a log and consistently record your work. It is your call when to move up to a heavier kettlebell.

Day 1

  1. Easy Snatches
  2. Roll 2 dice
  3. Do 50-60% of what you could do in the allotted time if you went all-out.

Day 2

  1. Moderate Swings
  2. Roll 2 dice
  3. Do 70-80% of what you could do in the allotted time if you went all-out.

Day 3

  1. Hard Swings
  2. Roll 2 dice
  3. Do as many as you can in the allotted time.