OK so I'm on RoTK to unload my Brain.. Again great thing about it, is its all done for you.. Simple right... So we know if you want to improve something you have to practice it. But what happens to everything you're not focusing on while your practicing the one thing.. You'll lose it? No but it will diminish. Enter the Block System, various Scientists who are cited in the book, come to find that short blocks keep all skills moving in the right direction. (Blocks, being a measure of time. How much time you spend on any specific movement.) RoTK uses two-week blocks of Grinds and Ballistics. Focus of the Program is Muscle size and strength. This is where the Grinds come in. The Ballistics are use for cardiovascular endurance and power, but really are unloading weeks for the Grinds..

Ballistic Block- Here we break out one of the Big Dawg movements, Clean and Jerk.. Yes you could call these Quick Grinds if your going real heavy, but these are for endurance in RoTk, so you back off the weight and look for volume.. I’m running 32kg on the medium days and 40kg on the heavy. Now the light day is the Viking Press, which is only a Push Press started from the top.  That Day I spend time with the 24kgs. The light day shouldn’t be skipped. You are to use the Push Press as a way to get your hips moving fo rthe Jerk.

Those that ran “Enter the Kettlebell” know you had all day to enjoy that program, not so with RoTK. Your on a time limit 45 min. Nice huh, quick get in get out. Yeah but its an all out 45min. But so worth it.. SO three days of practice and two of variety you’re looking at about 2;30 hours per week. And that is for everything.. Not bad.. Who needs to spend three hours a night in the Gym, who has the time?