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definite. They defeat their ownpurpose should they be too many,too confusing or beyond a man’straining to accomplish.—George S. Clason, The Richest Man in Babylon, 1926O
ENTERTHEKETTLEBELL!130The above schedule for Saturday, Monday, and Wednesday is the classic heavy-light-mediumsystem applied to the primary lifts (for you, the pull and the press). You might ask, “Why botherwith easy and moderate workouts—why not go balls-to-the wall every time?”Most complex phenomena are cyclical. Almost a century ago, bedridden accountant RalphNelson Elliot spent years analyzing the fluctuations of the stock market. He learned that thedownsizing of the market is not a problem but a “constructive correction” that allows the marketto reach a new high. The low point of a constructive correction will be followed by “an advanc-ing wave.” This is how every complex system, from Wall Street to your body, operates. Lower val-leys tend to be followed by higher peaks and vice versa. That is why Russian lifters constantly“wave” their training loads. Refer to my book Beyond Bodybuildingif you want to learn more.For now, all you need to know is that the junk pile of iron history is littered with the bones oflifters who tried to prove the law of cycling wrong.On Tuesday and Thursday, instructed Hoffman, “a greater variety of exercises are practiced—those that have been omitted on the real weight lifting days.” Keep the intensity low on the vari-ety days. A variety day allows you to practice—literally practice; have fun rather than getsmoked—anything you like. The variety days are perfect for working on what Marty Gallaghercalled “in-between strength,” the angles and ranges of motion not addressed by traditional pullsand presses. Do get-ups, windmills, and bent presses; juggle kettlebells—challenge yourself withany of the many moves from the DVDs produced by me and my senior instructors. As long as youstay on the ball with the scheduled pulls and presses. And as long as you keep the variety dayseasy. Not light, just easy. Obviously, you can push the schedule forward as many days as you want. Weightlifting meetsare held on Saturdays, which is why Bob Hoffman planned the heavy workout for this day. YorkBarbell grad Bill Starr had his football players go heavy, light, and medium on Mondays,Wednesdays, and Fridays, respectively. Applied to the RKC Rite of Passage program, this worksas follows:Monday —“Moderate” Tuesday —“Variety”Wednesday—“More vigorous than Monday” Thursday—“Variety”Friday—OffSaturday—“To limit” Sunday—Off
A STEP-BY-STEPGUIDE TOBECOMING AMANAMONGMEN131Monday —Heavy presses, pullsTuesday —OffWednesday—Light presses, pulls Thursday—VarietyFriday—Medium presses, pullsSaturday—Variety Sunday—OffMonday —Medium presses, pullsTuesday —VarietyWednesday —Off Thursday—Heavy presses, pullsFriday—Light presses, pullsSaturday—Off Sunday—VarietyFeel free to skip your variety days, but never skip a heavy, light, or medium press/pull day. Pushit forward a day if circumstances force you to, but don’t miss it. If you are tired, suck it up. If you