simple & sinister

Hi, I do 5-6 days kettlebell swing+getup (simple & sinister) every week. On the other hand, during my daily work behind desk, i take 5-min breaks every 30 mins which i use to do some other form of exercises like: chin-up, dip, pushup and etc. basically i have about 40-50 mins of exercises in...

Hi everyone, I´m new to the forum. Read ETK and S&S 1.0, started kb trainning, read S&S 2.0 few weeks ago. 40 yo, 75 kg, a bit over worked and a 5 mo baby at home. Doing S&& with 24kg first 5-6 mornings a week, and running the remaining. No more like 4 days of S&S and 3 of LISS (run). (maybe...

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...

Hello to all, Do any of you have an endurance sport as your main sport (running, cycling, triathlon...) and use the SF principles in support? What planning do you use depending on the time of the season? I'm progressively resuming a running program with a goal of 5-6 workouts per week with 3-4...

Good afternoon comrades. Inching very close to a 50%bw turkish getup, and plan to continue beyond. (My current kb is 5lbs heavier than half my bw). My options for venue are my garage floor (preferred, but not great, and currently cluttered with a project), my yard/grass (which form is notably...

Comrades, Later this week I'll move to another town for one semester and want to achieve (or at least come close to) Timeless Simple AND put on some muscle, too. 1,86m at ~72kg isn't that much and while I look athletic I'd like to put a little frame on. Since the gym at the campus is closed...

My name is Yannick Hallas and I’m from Austria. I’m 27, 175cm (5’9”), 82kg (180lbs), approx. 21 percent body fat. My training background Until my early twenties, I played soccer five times a week. When I quit, I turned to running as my main form of exercise. Nevertheless, I was weak and...

Hi, I had been doing a round of isometrics at the beginning of each workout, because it is supposed to help with tendon/ligament soreness, etc. But I'm wondering, would this defeat the purpose of Simple/Sinister workout and it's focus on energy? Seems like I remember reading somewhere that...

Hello everyone! In general, S&S seems to be a good starting point for those new to lifting. It's what I've been doing and have had awesome results. My question is, at what point is it recommended to move on to other things, such as ROP or barbell work? Timed or Timeless, that is the question!

What are the pros and cons of adding some low intensity aerobic training immediately after a Simple & Sinister routine? Such using HR zones, Maffetone equations, or the talk test to keep it at Zone 2.

Starting back on the SF Forums Log. This site is truly inspirational and the log feature is a great way to hold myself accountable. Goals: Body composition and graceful movement. I turn 50 next year, and achieving Simple is the goal.

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...

I am about to jump back into S&S training after about a year off. My whole routine and life has changed completely since I was last practicing and now the only time I can set aside to practice is in the evening after dinner. Does anyone have any recommendations on the minimum time one should...

Hi all, I'm 49. I suffered from frozen shoulder in my left shoulder April 2020 and basically it too my 1 year to get mobility back which I did with a lot of stretching and yoga at home. I started S&S last November. My first kettlebell was 12kg. That turned out to be too heavy to press for the...

As stated in a previous post I'm returning to kettlebell simple and sinister. What stopped me last time was my single armed swing. Started back with the 24kg bell yesterday, need to fix my grip positioning but any other form corrections would be great. Today was my second practice back and I...

So I did about 4-6 months of S&S, only to drop it about this time last year. Since then I've played with some more barbell based programs like easy strength. Last time I encountered a major road block, that being my physical size. For context I'm a 5'7 BJJ featherweight, my usual weight is...

Anyone who follows the training log of @Pavel Macek knows that he has been on the Sinister path for many years. Ultimate patience. Ultimate faith in the journey. Persistent work. Generous sharing of knowledge found along the way. I am happy to share that he has arrived. Sinister Mission...

I started to get into the rhythm of the Simple program and I’m now using the recommended start weights according to Simple and Sinister. However my Turkish get up on the left side is a little weak, to the point I scared myself once or twice. Tonight I was only able to do 4 reps with 35 lbs...

1.Self introduction： Hello everyone, My name is Ray, from Taiwan. After reading Pavel Macek training log, I was deeply encouraged and would like to learn from him. —“鑑jiàn 往wǎng 知zhī 來lái"_calligraphy There is a Chinese proverb “鑑jiàn 往wǎng 知zhī 來lái", which means "Seeing the past to know...

Hey there. I've been lurking here for awhile now and finally decided to sign up. I wanna get your thoughts on something and hopefully I'll have something useful to contribute down the line. My focus is distance running and I've come to realize that a lack of overall fitness is what ends up...