PREVIEW

The Rite of Passage Program

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)

Re-clean the kettlebell before each press.

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.

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. Rest as needed to keep every rep as crispy as the first. Typically, rest more before longer sets.

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. Rest as needed to keep every rep as crispy as the first. Typically, rest more before longer sets.

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

Day 2 (Light Day)

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

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

Day 3 (Medium Day)

Re-clean the kettlebell before each press.

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