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).
Training Snapshot
The Rite of Passage follows a simple, repeatable three-day weekly structure built around press ladders:
Heavy Day: your primary strength focus with your longest ladder
Light Day: reduced volume to reinforce technique and recovery
Medium Day: a balance between the two
Press volume progresses gradually using ladders, with rest adjusted based on your goal (strength vs. muscle-building). Pull-ups are often paired with presses to build upper-body balance, while swings or snatches support power and conditioning.
Progression is intentionally patient. Quality reps, consistent logging, and smart load choices are what keep this program moving forward—not rushing the numbers.
The structure is simple. Choosing the right bell, rest, and progression is where coaching makes the difference.
Want to Go Deeper? Read This Next.
This Saturday Steel edition breaks down the key skills that make Rite of Passage work—clean + press mechanics, snatch/swing “pull” work, and get-up fundamentals—with practical coaching tips you can apply right away.