Rostov program report
Well Comrades the 4 week Rostov experiment is now complete and I will give you full disclosure here. Here is pic of Rostov -on Don for you to enjoy. Each microcycle is one week so it is a 4 week program as there are four microcycles. It is all 2 arm long cycle thus where you see 32 +32 would refer to a pair of 32kg bells. the numbers inside the bracket are the reps I was supposed to get. The time of the set is written next. For some of the sets there might be a situation where I would do multiple one or two minute sets. Here I will indicate the time between sets. If not otherwise specified I would rest 3 minutes between say sets with the 32 kg bells and the 24kg bells.
Microcycle 1
Day 1. 32+32 / 16 / - 2'00" + 24+24 / 30/ - 3'00" I got all the reps for these sets. (This turned out to be a rare event!)
Day 2. 32+32 / 20 / - 2'30" + 24+24 / 42 / - 3'30" I got all the reps with the 32s but 38 reps with the 24s.
Day 3. 32+32 / 24 / - 3'00" + 24+24 / 48 / - 4'00" I got all the reps with the 32s but only 42 with the 24s.
Day 4. 32+32 / 28 / - 3'30" + 24+24 / 60 / - 5'00" 26 reps with the 32s and 51 with the 24s
Day 5. 32+32 / 32 / - 4'00" + 24+24 / 72 / - 6'00" 27 reps with the 32s and 62 with the 24s
Microcycle 2.
Day 1. 32+32 / 10 / x 9 = 1'00", rest 1'00" Here I did 10/10/10/10/9/8/8/8/7 This was a bitch!
Day 2. 32+32 / 13-14 / x 6 = 1'40", rest 1'00" I got 13/13/11/12/12/10
Day 3. 24+24 / 48/ - 4'00" I got 45.
Day 4. 32+32 / 15-16 / x 5 = 2'00", rest 1'00" 15/15/14/14/13
Microcycle 3.
Day 1. 32+32 /4-5/ - 30" + 32+32 /12-14/ - 1'30" + 24+24 / 24 / - 2'00" I got the recommended reps (5/12/24)
Day 2. 32+32 / 9 / - 1'00" + 32+32 / 17 / - 2'00" + 24+24 / 30 / - 2'30" Came up a little short (9/16/28)
Day 3. 32+32 / 24 / - 3'00" + 24+24 / 42 / - 3'30" Recurring theme, short again 24 w/ 32s and 37 w/ 24s
Day 4. 32+32 / 38-48 / --- 5'00"-6'00" 39 reps at 6 min (6 min PR!)
Microcycle 4.
Day 1. 32+32 / 16-17 / - 2'00" + 32+32 / 16-17 / - 2'00" + 24+24 / 50 / -5'00" Came up short again (16/16/47)
Day 2. 32+32 / 22-24 / - 2'00" + 32+32 / 22-24 / - 2'00" + 24+24 / 60 / -6'00" This was insane what they are asking for (17/18/56)
Day 3. 32+32 / 56-64 / -- 8'00" 51 in 8 min
This was tough. This is supposed to be a program for folks near or at the level of Master of Sport. Looking at the numbers I would think depending on one's weight class it could be a little more than MS for lighter guys. For example at my weight class 75 kg, 54 gets me MS. According to the template I would be hitting those numbers at 8 min. Two more min at that pace gets me close to MS world class. I can honestly say that isn't in the cards for me. One of my goals though is 60 reps and based on results through 8 min, it seems doable. So overall I am pleased. This offered a nice change of pace and it forced me to get faster. Now 6 RPM seems fairly easy,
I think I said before that for a beginner, I would not recommend this approach as the speed may foster poor form and the shorter duration doesn't teach you to go the distance. For me this was worthwhile. For the next couple months I will go back to the old training style. A main set of LC, then a lighter fast set with 24s or probably 28s. (My 28s are feeling a little neglected). Then some one arm work and some leg and back work and some rowing. About a month out from the Arnold I'll add back the jump squats. After yesterdays 8 min set I hit a couple other PRs. 25/25 Pistols and 12/13 One arm jerks with 48kg.
I completed the big top secret project yesterday and as soon as all the fake service repair vans leave my neighborhood and I shave my beard I'll tell you all about it.
Great blog and awesome post!
Pardon the novice question, but which KB exercise are you specifically performing with the Rostov program? Long cleans? Jerks? Snatches?
Thanks!
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This particular program is designed for long cycle clean and jerk.
Thanks,
Scott
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Scott that is some impressive work. Question about your jump squats: are you doing those with kettlebells, olympic bar, or bodyweight? Do you do a full squat or half squat. I can see where these may be helpful for jerk training and would like to start adding them to my program.
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Thanks Matt. The jump squats are done with a barbell (olympic). It is basically a 1/4 squat with an upwards explosion You will come up on the toes. Some will actually allow the feet to leave the ground entirely although this is neither necessary nor a good idea as it may lead to injury. Reps are high. Never less than 20. Usually I'll do 50-70 in a set x 3 or more sets. The movement is quick and explosive (think plyo). For folks starting out I don't think this is an important exercise as leg strength isn't the limiting issue. It is technique and endurance. Most peoples legs are plenty ready to handle 16, 24 kg bells. Once you get to the 32s though the jumps seem to help.
Thanks,
Scott
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Scott,
The Rostov Program looks to be a roaster!! Those are some tough numbers to put up! You did a stout job though mate, especially with regard to your body weight, awesome work! That's going to really jump-start your training as you work toward the Arnold.
I would like to thank you for sharing this info, it couldn't have come at a better time for me. I'm just now knuckling down to prepare for the Arnold myself and this time I will focusing solely on the LCC&J.
Here's why the timing of your post is good for me...
I hit 45 reps for the LCC&J (2x 24kg's) in Atlanta (Dec) at a body-weight of 75kg's. My rack feels solid and I'm getting good rest, so my biggest challenge right now is getting used to working at a faster rep rate. I have worked for 6 minutes @ 5 rpm so far and feel like I am progressing, but I think it may work well for me to implement the Rostov protocol in addition to my current training. Not as strictly as you did, but perhaps a couple of days a week just to familiarize my body with the feeling of moving through the reps at a faster rate. I will reduce the weight as I'm not working with the 32's on long cycle quite yet, but I thought it would still prove effective for me using 24's for the heavy sets and 16's for the lighter sets. What do you think?...
I hit Day 1 yesterday, successfully completing the allocated reps with the 24's and 16's, but I know I haven't even begun to delve into what this program is all about yet. It's gonna be painful I'm sure, but that cool, I'm up for it.
I have started a new blog simply to log my workouts on it's:
www.edge11kbells.blogspot.com
Just in case you want to check my progress as I try this, plus I would appreciate any advice you can give...
Good luck with your training, I look forward to seeing you in Columbus.
cheers,
Ross
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Ross:
Nice work. I think Rostov could be adapted to lighter bells for sure. See you in Columbus.
Scott
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Scott - Great blog, its very helpful. Congrats on MS. My question is, I have been focusing on the long cycle. My max is 44 with 2x24 - I was pretty excited about reaching rank VII for my weight (90+). What is the best way to crank up the reps. Should I get 2x32 to get the feel of heavier bells, or should I get some 16s or 20s and do more cardio conditioning? Unfortunately I can't buy them all, so please let me know what would be most effective. Also, I do have a DD 32 and 36 from my old days if those work for 1-arm jerks. Thanks in advance.
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Fred:
Thanks. There are a couple options. Eventually you'll want to get a pair of 32s if you ever want to use those on a regular basis. If your goal though is to maximize your potential with the 24s then you don't need a pair of 32s. I don't think you need lighter bells for this either. I would work one arm jerks with your 36 to improve lockout/rack/overall stability. Running or some other form of cardio would be helpful too. Great job on your progress so far!
Scott
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