Rite of Passage : 2024

My New Strength Evolution

Over the years I've experimented with many different strength programs.  I've gleaned useful things from all of them. By far my favorite has been the Rite of Passage by Pavel Tsatsouline.  This program focuses on the clean and press with a hint of swings/snatches.  The goal of this program is to eventually press 1/2 bodyweight and pass the secret service snatch test.  My evolution is taking all of my resources and combining the best parts without violating any principles.

My Rite of Passage Plan
This plan is inspired by Milo of Croton.  Milo of Croton was an ancient wrestler who carried a calf until it grew into a bull.  Thus 'discovering' progressive overload.  While I am strong enough to press half bodyweight, I am restarting this program with the small 16kg kettlebell.  Slowly moving up the weights until I eventually reach my upper risk to reward which for me is likely around 48kg.  No rush and no fuss, taking my time and enjoying the process.  Not looking to impress only looking for intrinsic progress.  There will be days where I need to skip due to scheduling issues, that's fine.  All I do is take that day off and pick up when my schedule settles.  Your body doesn't know the difference between 7 and 8 days, don't let perfection be the enemy of progress.

• Day 1 (L)
• Light Presses
• Superset
• Chin Ups
• Light Snatches
• Day 2 (V) (Done 8kg Heavier than Press)
• Turkish Get Up
• Day 3 (M)
• Medium Presses
• Superset
• Chin Ups
• Medium Effort Swings
• Day 4 (V) (Done 8kg Heavier than Press)
• Turkish Get Up
• Day 5 (O)
• Off Day
• Day 6 (H)
• Hard Presses
• Superset
• Chin Ups
• Hard Effort Swings
• Day 7 (O)
• Off Day

"Additions" to the Program

A mobility and stretching routine is important for any training regimen.  Those who neglect the following, feel good for a while but often have certain bodyparts 'bite' them eventually.  The lower back or tweaked hamstring etc etc.  Following are some of the best bang for your buck movements you can do to prevent issues from lifting and life.  Enjoy.

• Variety Days
• 5(1) 8kg Heavier than Press Turkish Get Ups
• Pre-Workout Mobility (Obviously Workout Day)
• Joint Circling
• Toe Touch/Reach Overhead
• Stick Dislocates
• These warm-ups are highly personal and only you can decide how much or how little to do.  Just keep in mind, doing too much may detract from the main workout.
• Pre-Bed Flexibility (Workout Day)
• Trifecta (20 sec Holds) (Various Regressions/Progressions depending on Feel)
• Bridge Hold
• L-Sit Hold
• Twist hold
• 5 Minute Squat Hold
• Passive Bar Hang
• Pre-Bed Mobility and Flexibility (Off Day) (On Off Days it is all done at once before Bed)
• Joint Circling
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (20 sec Holds) (Various Regressions/Progressions depending on Feel)
• Bridge Hold
• L-Sit hold
• Twist Hold
• 5 Minute Squat Hold
• Passive Bar Hang
• Mobility Snacks
• Throughout the day I perform the trifecta if I feel the need or the desire to.  It only takes about 1 minute total and helps keep the joints healthy.

• Between Sets
• Expand Your Hand Bands between Sets if no time is used.  If a timer is active, no bands.
• Slow Nasal Breathing
• Walk Around and Shake it Out
• Grease the Groove
• I have captains of crush grippers by my chair that I squeeze throughout watching TV/playing video games.  If I feel strong I might grab a heavier one or a lighter one depending.
• My Approach to Swing and Snatches
• In the book Pavel recommends to snatch 50-60% on Light Days.  Swing 70-80% on Medium Days.  Swing 100% on Heavy Days.
• I use the SFG Snatch Test as my Guide which is 100 Snatches in 5 minutes.  So I do 5 repetitions each arm each minute.
• For the swing days I use Simple and Sinister as my guide which dictates 10 reps per set.  So on Medium Days it is 8 swings per minute and heavy days are a set of powerful 10.
• Test Days
• Every 4 to 8 weeks test your clean and press plus your 10 minute snatch test.
• If you pass the test, you move up in weight.

Conclusion and Summary

There you have it.  Let me know if you have any questions.