simple & sinister

I understand that slowing your heart rate and relaxing is a goal between sets, so that you can recover more quickly and be ready to start your next set sooner. I'm looking for a prescriptive "do this for X seconds, that for X seconds" instruction. But I haven't managed to find one from a...

I'm curious about this move; usually when I see it demonstrated the knees are apart, with or without a band, emphasizing abduction. I remember the book saying that the reason was to prevent hyperextension of the back but I can't help but suspect there are other reasons it was selected - perhaps...

Hi everyone. I’ve been training S&S everyday by the book for over a month now, and I was wondering if anyone has any ideas of supplementary training to enhance my S&S training? I’m not asking out of boredom, but as a way to enhance my current S&S training. Some background knowledge about me, I’m...

I feel like it was drilled into me at school and boxing training that I need to do a full body "general stretch" after exercising. This was just what was taught, about 10 years ago now. But I'm wondering what the latest is, or to hear some opinions. So for example, doing some neck stretches...

Hi! My name is Jarran coming from Adelaide Australia. 31, 90kg, 181cm Have been following S&S on and off for the past year before actually reading Simple & Sinister. Sports I am getting strong for: - Aerial Straps - Climbing - Parkour - Trail Running Recharge consists of S&S with a 20kg...

Hi everyone, I had an idea this morning that I thought might be useful to share, and to get some comments from SFGs and experienced lifters on here for everyone’s benefit. My right hand has an annoying tear on the middle finger because of a pulled callus. I have been diligently doing my...

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...

Hello! After trying chalk and finding it too messy for inside use, and a variety of different gloves I found my perfect KB grip solution. Gaffer's tape! It is made out of a fine weave strong cloth and the adhesive is designed to pull off cleanly without damaging surfaces or leaving adhesive...

I just joined and though I would say hello! I have received some great tips and inspiration from the forums on my journey to the Simple & Sinister program. I thought I'd share my journey through it which is a little different approach, and that having a public log is a nice motivation. Here are...

Hello all! With the new year comes new goals and resolutions, and I was excited to see "get stronger" on my girlfriend's list. I became a kettlebell proselytizer when I began my practice at the beginning of covid lockdown, so naturally my immediate reaction to her 2021 goal of strength...

I wonder if you guys can help me in understanding a couple of aspects of S&S. 1-) During practice for the timeless simple, I came to think that the haloes represented more than just a mobility drill. I thought that their role in the training session were more similar to the role played by...

Been a lurker of this forum since I bought my first 16KG kettlebell along with Pavel's Simple & Sinister back in late February 2020, so this is my first time posting. Happy New Year All. Just this last month, I finally achieved Timeless Simple, which for me--someone who was very much out of...

I am awaiting my Simple & Sinister book and noticed in the sample pages that I should have 8, 12, and 16 kg kettlebells for “average strength lady”. I am 5’3, 123 lbs but have a bad elbow (shattered in 2006). If I can only invest in 2 kettlebells right now, should I get the 8 and 12 kg or the...

Hello, this is my first post on the forum. Currently I am doing simple and sinister 2.0, and have a question about progression. I have been doing the 24 kg for 3 weeks, and would like to start incorporating the 32 kg bell as per the progression scheme. However I know the book recommends adding...

I just started simple and sinister with the goal of achiving simple. I would like to achieve sinister in due time, but would like feedback if it is a worthwhile goal for my person. The reason I am asking is my bodyweight; 80kg with a roughly 5kg of unnecessary fat. While most things are...

Hello, In my quest to makes things simple, my life has come full circle back to the program minimum. For the last few months I've been working on calisthenics with an online coach but have had enough. I picked up Simple and Sinister 2.0 a while back and love the improvements. My only concern...

Howdy y'all! Been here forever, but haven't posted in...well, forever. I fell down the rabbit hole of wanting to do EVERYTHING AT ELITE LEVEL!!! Went looking for how to combine gymnastics and power lifting and olympic lifting and parkour and cobblery and 19th Planet Shadow Kung Fu MMA, etc...

Hi all, I am currently using simple and sinister 2.0 and want to progress from the 32kg to 40kg. As a way of background I have reached the simple goal a couple of times in the past (albeit it’s been a few years since then) and life got in the way so restarted for a 3rd time as it fits in time...

First off , can't emphasize enough how awesome this forum is and how helpful everyone is. Thanks so much — you all are the best. Second, I've been going through S&S for the past month and really enjoying it. I'm nearly hitting the time standards for 24kg (I've got it for TGU, but not swings...

Have finally decided to log my training. Which I should have done ages ago. Current program is S&S. Today’s session: Swings: 10*10 Emom for 10mins. TGU: 6 each side within 10 mins. Had yesterday off so felt fresh so pushed the TGUs. Swings feeling crisper than ever. Have decreased the...