Rite of Passage Classic and Rite of Passage Hypertrophy Bias : Testing : Nutrition : 2025

 

Rite of Passage and Rite of Passage Hypertrophy Bias : 2025

By Adam Mundorf

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.

Rite of Passage Classic

• Warm-Up

• Joint Circles

• Toe Touch/Reach Overhead

• Stick Dislocates 

• Presses

• Clean and Press (Military Press on Light Days)

• Superset

• Chin Ups

• Pulls (Roll dice to determine time)

• Snatches (Light Day)

• 50-60% Effort

• Swings (Medium Day)

• 70-80% Effort

• Swings (Heavy Day)

• 100% Effort

• Variety Day (+8kg)

• Loaded Carry Cook Drill

• Pre-Bed Stretching

• Trifecta (20 Seconds Holds)(Various Regressions/Progressions)

• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

• Notes

• Use Chalk

• Grease the Groove with Captains of Crush Grippers and Expand your Hand Bands while at rest.

Rite of Passage Hypertrophy Bias (-4kg from Rite of Passage Classic)

• Warm-Up

• Joint Circles

• Toe Touch/Reach Overhead

• Stick Dislocates 

• Presses (30 Seconds rest between sets and rungs)

• Military Press Only

• Superset

• Weighted Chin Ups

• Pulls (Roll dice to determine time)

• Snatches (Light Day)

• 50-60% Effort

• Swings (Medium Day)

• 70-80% Effort

• Swings (Heavy Day)

• 100% Effort

• Variety Day (+8kg)

• Loaded Carry Cook Drill

• Pre-Bed Stretching

• Trifecta (20 Seconds Holds)(Various Regressions/Progressions)

• Bridge
• L-Sit
  
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

• Notes

• Use Chalk

• Grease the Groove with Captains of Crush Grippers and Expand your Hand Bands while at rest.

Testing

After every cycle of Classic and Hypertrophy, you'll test your 1rm press and your Secret Service Snatch Test. To keep things simple, I say just weigh yourself before the attempt and test yourself with the closest bell to 1/2 your bodyweight. If you get it, congrats and if you don't, whatever. Then I recommend using the same bell you used for the classic RoP for the Secret Service Snatch Test and get as many reps as you can. When you reach the 24kg in your classic RoP, only stick with that for the Secret Service Snatch Test.

Nutrition

You'll notice there is a classic Rite of Passage and Rite of Passage Hypertrophy Bias. Even with the Hypertrophy Bias, the RIte of Passage isn't a muscle gain focused plan. Also, take into account the eventual goal of the Rite of Passage. The 1/2 bodyweight press thrives on you having a higher weight to strength ratio. For this reason, I won't be pulse feeding any protein snacks with my fruit during the day but will simply eat much more pizza during the week. For the Classic protocol we'll eat healthier at night most days of the week. For the Hypertrophy protocol, we'll incorporate pizza five days a week. :

Rite of Passage Classic Nutrition :

• Day-Time

• Water

• Zero Calorie Energy Drinks

• Fruit

• Nighttime

• Salad

• Steamed Vegetables

• Protein Source

• Days Before Day off From Work
• Pizza
• Working Days
• Eggs and Rice
• Supplements
• Multi-Vitamin
• Fish Oil
• Creatine

• Rite of Passage Hypertrophy Nutrition :
  

  • Day-Time

  • Water

  • Zero Calorie Energy Drinks

  • Simple Protein Drink with Fruit

  • Nighttime

  • Salad

  • Steamed Vegetables

  • Protein Source

  • Days Before Day off From Work
  • Pizza
  • Working Days
  • Eggs and Rice
  • Supplements
  • Multi-Vitamin
  • Fish Oil
  • Creatine

  
  

Conclusion (I don't know why the font got larger)

I hope you enjoy watching my journey through the Rite of Passage.