Kettlebell Simple & Sinister
- Thread starter Hector G
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Indirectly been working at it for 2 years.
Lessons so far. Strength and endurance come in waves so don't stress out if some days the bell feels heavier
I started in the lockdown in '20, did S&S 2.0 for 20 weeks, so completed the 32 to 40 transition. Then fell down the stairs and broke some toes and started RoP.
The first week of RoP felt like s***. S&S sort of detrained my press strength. But awakened my SFG 2 goals. Did do the SFG 2 last November in Paris, but still have to work on my 1/2 bodyweight press.
But since may this year I want to complete sinister aswell, but incorporate some other things and not purely S&S (like last time) So now I'm focusing on 1 main barbell lift each day and S&S afterwards. Started at 32 again and want to keep at this until 56, which I already bought to motivate myself.
The barbell lifts I'm still thinking about 531 (easy, low volume, once a week) or a sort of easy strength template.
The first week of RoP felt like s***. S&S sort of detrained my press strength. But awakened my SFG 2 goals. Did do the SFG 2 last November in Paris, but still have to work on my 1/2 bodyweight press.
But since may this year I want to complete sinister aswell, but incorporate some other things and not purely S&S (like last time) So now I'm focusing on 1 main barbell lift each day and S&S afterwards. Started at 32 again and want to keep at this until 56, which I already bought to motivate myself.
The barbell lifts I'm still thinking about 531 (easy, low volume, once a week) or a sort of easy strength template.
Bunn
Level 6 Valued Member
Simple answer, yes. Continue to progress as your body allows, alternating between one and two handed swings also helps to keep people engaged in the program by providing a little bit of variety.
Bauer
Level 8 Valued Member
May I ask why you are asking, being an advanced trainee and trainer? But I am looking forward to reading more answers
There was a thread a while back that covered some of your questions - although it took a somewhat different direction.
Kettlebell - Is Sinister worth it? what can be gained from reaching Sinister once Simple is reached?
Hello after Simple is reached. Why would anyone try to reach Sinister? what are the benefits of taking time from other programs to reach Sinister? The ultimate question, Is Sinister worth it? Thank you to all in advance who respond.
www.strongfirst.com
Which reminds me to mention:
If anyone on the forum has achieved Sinister and doesn't see "Sinister" underneath their username, please PM me and I will fix that for you.
-S-
If anyone on the forum has achieved Sinister and doesn't see "Sinister" underneath their username, please PM me and I will fix that for you.
-S-
acutaiar12
Level 7 Valued Member
I’m about 2 months into working towards Timeless Sinister. It’s tough.
What I’ve learned is that patience is key. It’s a long road and it can seem pretty impossible at times. S&S required many different adaptations in the body and those adaptations require time. My mindset is that each day I get closer to that goal.
I also learned to just focus on one thing at a time. Focus on max power on your swings and slow and controlled movements on the get ups. Don’t focus on rest unless your training those Friday sessions or peaking.
It’s a long process, but I think Sinister is a great long-term goal and S&S is a great program for people looking for the most adaptations in the smallest package.
What I’ve learned is that patience is key. It’s a long road and it can seem pretty impossible at times. S&S required many different adaptations in the body and those adaptations require time. My mindset is that each day I get closer to that goal.
I also learned to just focus on one thing at a time. Focus on max power on your swings and slow and controlled movements on the get ups. Don’t focus on rest unless your training those Friday sessions or peaking.
It’s a long process, but I think Sinister is a great long-term goal and S&S is a great program for people looking for the most adaptations in the smallest package.
Dmitry
Level 4 Valued Member
Thank you!
Are you aiming to move up in bell size? If yes, I'd do 2h once a week or every 5th session depending how often you practice swings and getups
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