According to Merriam-Webster, a rite of passage (ROP) is a ritual, event, or experience that marks or constitutes a significant milestone or change in a person’s life. In the United States and various modern cultures, this has become a celebration of a particular birthday, such as the “sweet 16” or being old enough to vote or drink. In more ancient cultures, rites of passage were important transitions from childhood to adulthood, marking entering society or becoming a warrior.

We lack rites of passage in our modern world and are less for it.

When Pavel proposed, in his book Enter the Kettlebell!, a rite of passage of a 200-rep snatch test in ten minutes and a ½ (men) or ¼ (women) bodyweight clean and press, it became a goal for many. The 100-rep in five-minute snatch test and ½ or ⅓ bodyweight clean and press are still part of the StrongFirst SFG I and II Certification standards.

This newsletter will focus on the journey to the clean and press rite of passage.

The original rite of passage ladder programming used a kettlebell you could clean and press for up to 8 reps: a moderate load but one you would press for a high volume throughout the plan. While successful for many, the moderate load and higher volume may only lead to pressing success for some. Enter the ROP—Heavy strength practice from Pavel Macek, StrongFirst Certified Master Instructor.

His ROP—Heavy strength practice layers in a heavier load in a low rep ladder approach. Take a 3-5RM weight for the first of three rungs of a ladder to three reps, but use a 6-10RM kettlebell for the rungs of two and three reps. Progressively, over many weeks, this heavier load is used for all the ladder rungs and higher volume once a week.

Step loading and consistency can exist together.

Where can you see, plan, and track your work in the ROP—Heavy strength practice?

On the StrongFirst App—Register HERE.