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  1. #1
    Wolfeye is offline Senior Member
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    Nov 2011
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    Default Okay, I think I get Simple & Sinister training...

    So, my understanding is that you're doing 10 sets of 10 swings with one arm (either this is for a grand total of 100 or 200 swings, I'm not sure) & taking no more than 20 seconds to do each set, you're doing this with either a minute of rest in between set (or maybe less- maybe however much you need to get ready to do the next set without intense effort), and you're then doing 5 get-ups with each hand (alternating after each one).

    Maybe it would be better to do it with the 10 on one hand & rest 1 minute style? I would think it might be a less challenging, but more productive, workout (reasoning that giving yourself time to recover while doing intense sets will give you more gains in performance).

    How's my aim on all this? (I know I'm always asking about this general subject, but I really find it interesting & there's not much out there except the same articles- they're good, but limited).

  2. #2
    Chris Hansen is offline Senior Member
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    Nov 2008
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    Default

    Close. It's 100 total swings in sets of 10. The swings should be full power, there's no pacing yourself, but there's no time prescription. You rest until your breathing is normal, it's not a met-con and you shouldn't be feeling the burn. There's a test day but that's different from the normal workouts.

    You can get the Kindle version of the book off Amazon for about $10.

  3. #3
    GeoffreyLevens is offline Senior Member
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    Sep 2010
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    571

    Default

    Yes, get the book! Low enough cost and worth it. Also, browse around on the kb forum here

    https://www.strongfirst.com/communit...ms/kettlebell/

    There are quite a few regulars who are either working on it or have gone at least to Simple standard. Seems pretty universally very positive reports. A lot of other good info sprinkled around on the strongfirst forums.

  4. #4
    Wolfeye is offline Senior Member
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    Nov 2011
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    Default

    Thanks, guys!

  5. #5
    NSmetzer is offline Senior Member
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    Aug 2013
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    Wooster, Ohio
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    Default

    Don't waste your time and money. If you've been training for longer than 3 months then you will likely regress on this program. Just FYI...

  6. #6
    GeoffreyLevens is offline Senior Member
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    Sep 2010
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    Default

    Totally depends on your goals. You can use S&S as a stand alone, basic fitness routine with least necessary time commitment. It does that quite well actually. OR you can use it as supplement to something else i.e. a lot of people might do it in the morning then go train hard in BJJ or some other martial art. Works that way too. Or you can use is only a few days/week and do other form of training on the rest of the days.

    If you are looking maximize some aspect, hypertrophy, endurance, whatever, then yes, look elsewhere

  7. #7
    Chris Hansen is offline Senior Member
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    Nov 2008
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    Default

    It might depend on what you mean by 'regress' too. Swings and getups are worthy exercises and getting stronger on them is time well spent. But it is an entry level, generalist program.

  8. #8
    GeoffreyLevens is offline Senior Member
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    Sep 2010
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    Default

    I wouldn't necessarily even call it entry level. Just very simple and basic. Again, it all depends on needs/goals. Also could use it as a base and supplement w/ other things on "off" days.

  9. #9
    GeoffreyLevens is offline Senior Member
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    Default

    Should add I'm really not trying to sell it. I don't care really. I did it for almost 18 months and it suited well. Now doing antiglycolytic snatches--short intense sets with very long rests and on alternate day Maffetone style aerobic base building w/ bicycle and Nordic walking.

    The most important things I think are 1) Don't get injured or burned out and 2) Move. Do something. Whatever suits and you enjoy doing. That's it, my total parameters

  10. #10
    Wolfeye is offline Senior Member
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    Nov 2011
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    Default

    What's Nordic Walking?

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