simple and sinister

Hi Forum, First off, a big word of thanks to all of you who participate here. I've come here often for inspiration and instruction and consider this community to be a big part of any strength gains I've made over the past few years. (Even though I don't post much). The other day I was...

I’ve been doing simple and sinister off and on for 5 years - consistency in periods then allowed myself to be weak. Have hit 32kg for all swings and started into 40kg. TGU hit 24kg moving into 32kg. Over a year ago. Reset to 24kg now 24/32/32/32/24kg for swings and 16kg, now 16/24/24/24/16...

Age 29 Gender Male Program Simple and Sinister to Timed Simple Standard What I've been Up To and the Reason for a New Log Just got done Phase 1 of Al and Danny Kavadlos 'Get Strong' Program. I wanted to do Phase 1 to give myself a break from the bells and to really determine where I...

Greetings The Past I started practicing martial arts at the age of 5 with Tae Kwon Do. I competed in several track events and wrestling during high school. Did some Boxing, Kickboxing, Karate after graduation and joined the Military. I was in the process of getting ready to enter an amateur...

Ladies and gentlemen, Kettlebell Simple & Sinister, the training program that has changed the lives of thousands of people around the world, is finally available as an online course. Watch a top quality instructional video featuring StrongFirst Certified Instructors @Pavel Macek and @Justyna...

Greetings. First time poster. Have followed Pavel's kettlebell and deadlift programs ever since coming across one of his old RKC dvds 12 years ago and have replaced all of my kettlebells with Strongfirst brand. He's basically changed my life. But purchased the audiobook and kindle versions...

Hey SFers. I’d like some opinions on whether I stand to notably lose progress with my current plan. Approximately 8 months ago, after a enjoying predominantly barbell training for a year or two, I decided to revisit my kettlebells and simple and sinister. I re-achieved the Simple standard, and...

Hello all, Long time lurker, first time poster here. I've been following S+S for about the past year and last week got to feeling fully comfortable with Simple Timeless - I managed 6 sessions in 7 days, all with the 32kg, and felt great! Witness, if you will, my wonderfully neatly logged...

First, I am a BIG fan of S&S! I am 35 and in 8 months, I have achieved the most strength and conditioning I have had in my whole life. I am stronger (measured by deadlift, goblet squad, and bench) and more resilient (measured by ruck duration, ease, and speed, as well as overall mobility and...

Do you use the OS resets along with S&S? If so: How do you combine them, and what is the best 'recipe' you've found? And what improvements have you seen? Any and all genuine data points welcome.

Assuming the hip hinge is explosive enough to raise the bell high enough, is one supposed to limit the height of their swing by a lat pull-down/decelerating action? Or is the "float" achieved by upward deltoid engagement? Background: I'm a skinny 5'7.5" and 130 lbs. I went to an SFG because I...

Introduction Age 28 Gender Male Program Simple and Sinister Revised and Updated Background I originally came across Pavel from a high school friend back in 2010. Never really thought much of it until last September, I came across Pavel as a guest on the Joe Rogan experience! I...

Hi. I have been doing simple and sinister since April and it is one of the best things I have ever done. It has changed my life and I love every minute of it. I follow the book exactly. I perform the three warm up stretches beforehand and the two stretches afterward. I have met with an...

Introduction - 08/07/2021 Reason for New Log I'm not proud of my program hopping or alterations I make to existing programs done by people far more advanced and smarter than me. I am creating this log for accountability, discipline and turning over a new training leaf of consistency. Age 28...

In my S&S practice, I've noticed that I have the tendency to relax the grip at the top of the swing. Do you guys keep the grip tight through the whole 10 reps bout?

Hi everyone, I hope you’re all having a great week. I have a bit of a science question today that I’ve been curious about for a while. What fascinates me about the Strong Endurance protocols is the looking at the cellular adaptations, especially of the mitochondria. So I have a couple questions...

Hi everyone, I just read S&S 2.0 for the first time (I always thought 2.0 was the original). It was a really good read and it went into much greater depth on some doubts I had like the talk test and progressions. I just have one question and wanted to see what other’s have thought and/or have...

I hit timeless Simple about a month ago, and I've recently transitioned to work towards timeless Simple. As such, I've started working the 40kg two sets out of 10, with one workout a week of hard pushing the time on a 24kg. After just a week and a half of this, my lats are burning like nobody's...

Hi Strong First Community, I am currently transitioning from the Timeless Simple challenge to the Timed Simple challenge from the Pavel Tsatsouline S&S programme. For the warm-up, Pavel suggests to replace Prying Goblet Squats with Weighted Goblet Squats. His advice is to aim to use the same...

Hi All, I've been aspiring towards Simple (of simple and sinister) since March 2020 and this is my first time posting. Can you please provide me with feedback on my swing? One thing to note, besides the additional context below: my low back has been sore since July and I believe it's due to...