s&s

I will be re-dedicated the next 12-18 months to S&S consecutively. Previous experience was to achieve a timeless 40kg (18 minutes for swings rest 3 min 10 minutes for TGU). The goal is a 48kg timeless with roughly the same or better times. Current KB's I have are 16,20,24,28,32,40 kg... When...

Hi all, I just attended the Barbell 201 : Stand Strong workshop. I'd be happy to go into the Russian Countdown program (Zercher squat and military press 3x/week). I'm also very interested in keeping swinging a KB. I reached Simple last year and I feel like I need some kind of conditioning as...

I had a 12kg bell sitting unused for quite a while before I bought the S&S book last year. I began to experiment a little while reading the book with the different movements, from the warmup to the prying goblet squat. When I came to the Turkish Get Up, I found that 12kg was too heavy as I could...

Squad, I hope all is well! Little background, I'm 6'4, 240 lbs, 32 years of experience in life. I've had two back surgeries in the last 18 months. First back surgery was in April 2021, Right side L4/L5/S1 discectomy. My 2nd back surgery was in Jan 2022, Left side L4/L5/S1 discectomy. I feel...

I recently finished "The Way To Live" and man, what a read! If you haven't read it, I highly recommend you pick it up. One thing I don't really grasp yet is the workouts prescribed in there, though. In the book he outlines the "best training method", prescribes daily, twice a day, for all...

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...

Hello everyone, I do the S&S program 5 days a week, I started with 16 kg kettlebell now I train with 24 kg, one-arm Swing and TGU. I want to fit into C&J and Snatch workouts, what is the best way to do it in order to have time to recover? and in what quantities? split by week heavy, light, medium?

Hi, StrongFirst Family! I was thinking about A+A and Q&D, and rotating those programs with my currently following S&S. When it comes to S&S I'm using 40 kg bell in One-Arm Swing and Tactical Get up, but to follow A+A I will have to switch to @32 bell. What do you think about changing S&S to...

@Pavel Macek I need your help. I am 34 years old, started kettlebell last year and StrongFirst became part of my life since then. I am following S&S and now just introduced 32kg to reach Simple milestone. I was always interested in practicing a martial art, and was torn between Karaté, Judo...

I'm looking for a way to incorporate these 3 things in my training schedule. I don't have any particular running plan and only do LSD, I primarily do it for the mental clarity it gives me plus my body really likes it. I can casually run for 30min no problem and eventually aim at 60min but I'm in...

Hi, I am a fan of Pavel Tsatoulines S&S workout. I have purchased the book. I have a question in regards to splitting up the workout. My idea is to do the kettlebell swings in the morning and the get ups in the night. Essentially splitting up the workout. Could you please advise if it will...

Hello Everybody Happy & healthy 2022! It took me around one year to recover from an AC-joint injury and reach the level of the S&S progress I had before the injury. Meaning 10x10 two-hand swings and 10 TGUs both in 10min with a 24kg Kettlebell and training 3-4 times per week. After that, the...

I've been doing getups for a while, and my press has always improved alongside with my getups. More significantly, this WTH effect is very common even for very strong individuals: After 6 months of only S&S, Pavel Macek easily pressed his previous Military Press best, and set a PR in the Bent...

Hello all, First time posting here. I would like to say thank you firstly, all the forums have been invaluable throughout my s&s journey. After a year of training S&s with great results, I have recently run into some issues with my R elbow ( it was perfect up until I introduced the 32kgSwings...

Hey folks! Had a question about temporarily replacing swings with kettlebell deadlifts in S&S. I had back pain to varying degrees for over a year which I'm currently in physio for - I was working on adding in the 24kg but had to take a break for physio since I'm very back and quad dominant. He's...

Hypothetically speaking, if one doesn't have enough time to do a full Simple & Sinister routine each day, what would be the best way to spread it out? I recognize it equates to slower progress. The two options I see are a full routine every other day or TGUs one day and swings on the alternate...

When I'm doing the "QL straddle" from S&S 2.0, I feel like my lowest ribs push against the top of my pelvis, pinching what flesh is in between. Has anybody else experienced this?

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.

Apologies if this topic has already been covered, the search function did not seem to throw anything up... Curious as to peoples thoughts on a daily barbell practice, similar at least in theory to a daily S&S practice. What has always attracted me (and I'm sure many others) to S&S is its...

OK, here is the thing: I can't do TGU due to my old wrist injury, thus I do Tactical Get-up mentioned in the S&S 2.0 book. This week I completed 100 One-Arm Swings with 32kg, so it would mean that I achieved Timed Simple, but instead TGU I did the same amount of reps TacGU (I call that the...