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Thread: Thoughts on the RKS System page

  1. #1
    Andtckrtoo's Avatar
    Andtckrtoo is offline Senior Member
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    Thoughts on the RKS System

    Anyone use the RKS System? Looks like a very well rounded program to me for strength training, but I wanted to run it by the "experts" before I dropped that kind of cash for it.

    To give you an idea of the actual workouts (I don't think they are listed)

    Workout 1 - 20 minutes Swings - 30 seconds two handed swings w/ 45 seconds rest

    Workout 2:
    20 minute circuit workout consisting of 5 exercises...

    Deadlift
    Row
    Goblet Lunge
    Slingshot
    Plank

    Workout 3:

    28 minutes in length minus warm-up and cool down..This workout consisted of 3 Supersets roughly around 10 minutes or so in length.

    Superset 1...

    3x half get ups each sie
    5x Goblet Squats
    30 seconds rest
    repeat this set as many times as you can within 10 minutes with good form

    Superset 2...

    Suitcase Deadlifts 5x right side 5x left side
    10x alternating reverse goblet lunge
    30 seconds or so of rest or whatever you need
    repeat as many times as you can within 10 minutes with good form

    Superset 3...

    Window Wipers 30 seconds
    Rest 30 seconds
    Alternating leg lifts 30 seconds
    Rest 30 seconds
    Repeat 3 times
    Last edited by Andtckrtoo; 06-16-2011 at 09:34 AM.
    Christine
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  2. #2
    Andtckrtoo's Avatar
    Andtckrtoo is offline Senior Member
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    WORKOUT 4:

    DOUG Challenge Workout 10 minutes in length

    5x Row right hand
    5x Row Left Hand
    10x Squat thrust w/jump
    15x Pushups on toes or knees
    20x two-handed swings

    NO Rest...repeat as many times as you can with good form for 10 minutes. This workout is meant to see how you've progressed over the weeks.



    Note - there are 16 unique workouts. It's a 4 week rotation - no workout is repeated. All are about 30 minutes (give or take). I just listed the first week.
    Christine
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  3. #3
    Coach Palfrey's Avatar
    Coach Palfrey is offline Senior Member
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    This is not a strength training programme per se but there are many good things about it - short and intense. Not sure what will happen after this week but I'd like to see a greater emphasis on cleans, snatches and OH presses.

    What are your particular goals?

  4. #4
    Andtckrtoo's Avatar
    Andtckrtoo is offline Senior Member
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    Primal Blueprint Expert Certification
    Coach - you hit it on the head. The next few weeks are more cleans, presses and snatches. This is basically a build up. I could give you a break down of all of the workouts - but I thought that might be a bit excessive. For a complete breakdown of the DVD's and exercises go here.

    Because you are doing a different exercise every minute it goes by quickly but is tough, if you substract the rest periods, the total workout time is 20 minutes, but every second counts.

    My goals - that's always an interesting one with me. This year it's to complete the 60 mile bike ride I signed up for with my daughter, and to hike with my dogs (which I do now - 5-11 miles with some good climbs - but hiking has gotten a bit tougher). I have dabbled in kettlebells, but I'm looking for a better foundation upon which to grow. I guess I'm looking for a good solid routine with which I can go.
    Last edited by Andtckrtoo; 06-17-2011 at 01:25 PM.
    Christine
    Wag more, bark less

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