tag:blogger.com,1999:blog-807004449292874959.post7081466472572359649..comments2023-10-28T00:19:17.298-07:00Comments on Franklin's Kettlebell and Olympic Lifting Training: Clean-grip Push Presses for Jerk Assistance WorkFranklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-807004449292874959.post-63724171817093923272009-01-22T18:40:00.000-08:002009-01-22T18:40:00.000-08:00Martin,Thanks for detailing the RSA matrix .. it d...Martin,<BR/><BR/>Thanks for detailing the RSA matrix .. it does look much more reasonable than the Smolov program. <BR/><BR/>My only question is regarding the days. I assume that this is a twice a week program where "M" is Monday but I don't know what the "R" stands for.Franklinhttps://www.blogger.com/profile/12125367865221040103noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-85855810184406406162009-01-22T18:21:00.000-08:002009-01-22T18:21:00.000-08:00That was pretty funny Franklin. Here is the outlin...That was pretty funny Franklin. Here is the outline for the RSA. If you have read Smolov it is easy to see the roots of RSA.<BR/><BR/>Week 1- M: 70%x9x4, R: 75%x7x5<BR/>Week 2- M: 80%x5x7, R: 85%x3x10<BR/>Week 3- M: (70%+10lbs)x9x4, R: (75%+10lbs)x7x5<BR/>Week 4- M: (80%+10lbs)x5x7, R: (85%+10lbs)x3x10<BR/>Week 5- M: (70%+15lbs)x9x4, R: (75%+15lbs)x7x5<BR/>Week 6- M: (80%+15lbs)x5x7, R: (85%+15lbs)x3x10<BR/><BR/>All notations are weightxrepsxsetsMartin Schaphttps://www.blogger.com/profile/13141636305952858816noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-87173382249574409622009-01-22T11:37:00.000-08:002009-01-22T11:37:00.000-08:00Martin,When you meet Smolov in November, please gi...Martin,<BR/><BR/>When you meet Smolov in November, please give him regards, thanks!<BR/><BR/>.. sorry I couldn't resistFranklinhttps://www.blogger.com/profile/12125367865221040103noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-74253842118758640312009-01-22T11:18:00.000-08:002009-01-22T11:18:00.000-08:00I fully intend to prepare for my November meet wit...I fully intend to prepare for my November meet with Smolov. I am just easing in since I have not squatted with any seriousness in a long time.Martin Schaphttps://www.blogger.com/profile/13141636305952858816noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-15760756777716582662009-01-22T11:02:00.000-08:002009-01-22T11:02:00.000-08:00Good luck boys.Pain is good!! HahahaGood luck boys.<BR/><BR/>Pain is good!! HahahaColinhttps://www.blogger.com/profile/16171655040694385120noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-85933838051543557892009-01-22T09:13:00.000-08:002009-01-22T09:13:00.000-08:00Curiosity got the best of me and I found the origi...Curiosity got the best of me and I found the original program that the less intense RSA is based on. No surprise that Pavel introduced this program to the west as well .. and its completely insane!<BR/><BR/><A HREF="http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm" REL="nofollow">Smolov Squat Cycle</A>Franklinhttps://www.blogger.com/profile/12125367865221040103noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-65593638089337461702009-01-22T05:15:00.000-08:002009-01-22T05:15:00.000-08:00Thanks for the link Franklin. I may try that after...Thanks for the link Franklin. I may try that after this go at the Russian Squat Assault. I will outline the RSA when I get the chance. I am at the office and so am without my copy of BB for the moment...Martin Schaphttps://www.blogger.com/profile/13141636305952858816noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-89317117901532677552009-01-21T14:52:00.000-08:002009-01-21T14:52:00.000-08:00Martin,Yes, the program was designed for 3 days/we...Martin,<BR/><BR/>Yes, the program was designed for 3 days/week for 6 weeks. Here is the link:<BR/><BR/><A HREF="http://www.owresource.com/training/russianstrength.php" REL="nofollow">Russian Strength Routine</A><BR/><BR/>I skip all the 6x2 except for the first and then do each remaining set once per week. If I start to have trouble I'll add back in the 6x2. I'm also doing some weekly back squats as part of the coaches Oly sessions. <BR/><BR/>Please go ahead and outline the RSA .. thanks!Franklinhttps://www.blogger.com/profile/12125367865221040103noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-77235315719502614452009-01-21T13:36:00.000-08:002009-01-21T13:36:00.000-08:00This is off topic, going back to the Russian Squat...This is off topic, going back to the Russian Squat program you are doing. It is a 3 days a week program for 6 weeks? (I know you are spreading it out over 12 weeks.) Who wrote this program/where did you come across it. If you are interested I can outline the RSA for you, it is known as a very effective program for the back squat.Martin Schaphttps://www.blogger.com/profile/13141636305952858816noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-36491897108731894492009-01-21T11:14:00.000-08:002009-01-21T11:14:00.000-08:00What a great question! .. hmm .. I should be bette...What a great question! .. hmm .. I should be better able to answer that in a year when I have enough time to properly evaluate the effects Oly lifts. One aspect that differentiates it from KB training is participating in sanctioned USAW meets two to three times year with my local team. That and the comradery of training with my team mates. <BR/><BR/>In any event there will always be some KB assistance lift training as really enjoy the met-con aspect which is lacking in the high intensity, low repitition Oly training.Franklinhttps://www.blogger.com/profile/12125367865221040103noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-78442510710506421982009-01-21T10:29:00.000-08:002009-01-21T10:29:00.000-08:00What's the grand plan Franklin? Is this another to...What's the grand plan Franklin? Is this another tool you are throwing yourself into to make yourself a more complete trainer/athlete? Or are you an Oly Lifter for life now?Colinhttps://www.blogger.com/profile/16171655040694385120noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-85537478542923569682009-01-21T02:02:00.000-08:002009-01-21T02:02:00.000-08:00Thanks Colin! I can clean 85kg but still can't jer...Thanks Colin! I can clean 85kg but still can't jerk it .. several more months of clean-grip push presses, btn jerks should get me there. I'm very encouraged with my recent ability to adjust to the increased session volume and my gains in overall strength. The latter two had me really worried as I felt I was getting weaker at one point .. it was just this old body slowly adapting to the much heavier weights than KBs.Franklinhttps://www.blogger.com/profile/12125367865221040103noreply@blogger.comtag:blogger.com,1999:blog-807004449292874959.post-33670101224511718402009-01-21T01:46:00.000-08:002009-01-21T01:46:00.000-08:00Tantalizingly close to a BW C&J!! Not long now...Tantalizingly close to a BW C&J!! Not long now.Colinhttps://www.blogger.com/profile/16171655040694385120noreply@blogger.com