s&s

  1. Question S&S and CNS fatigue

    Background: 33 year old male, athlete most of my life, currently weekend warrior with a desk job. main focus - rock climbing Question: Looking for advice on programming with main concern of overloading central nervous system (CNS) My main purpose for training is rock climbing and...
  2. Few weeks S&S 2, significant loss of size. Normal?

    Hi everyone, I have been lifting for 10+ years rather consistently and mostly towards hypertrophy. But I've plateaued for the last 4 years (or so), and being more lenient with diet. I started S&S 2.0, 5 weeks ago, but I had a 10 days holidays in between. I have lost a significant amount of...
  3. DrFierce

    Question Would Farmer Carries be a good temporary TGU substitute

    I injured my left shoulder about a month ago but increasing pull up volume too quickly. Originally I thought I had aggravated a previously C6/7 radiculopathy but I saw my doctor today and she thought it was just a strain, likely of the insertion of my lat into my shoulder. The result has been...
  4. Markoid

    KB’s and Marathon Training

    I’ve got a nice collection of KB’s gathering dust. I’ve neglected them since I started running 5 years ago. After a string of injuries and guessing I’m not as strong as I used to be. Injuries: glute, hamstring, soleous. I’ll be entering into another marathon cycle in February 2020, prior to...
  5. Sinister training with a 24kg bell only

    Just a thought experiment... Could one train only with a 24kg bell (just one so no stacked exercises or doubles) and become strong enough to achieve Sinister? Like you’d never trained with kettlebells before, you got a 24kg bell and started training. After a while you stumble upon a 48kg bell...
  6. Goblet squat alternative for warming up

    Does anyone have any good alternatives to the goblet squat for using as part of the S&S warm up? Few months back I had a climbing accident and dislocated my ankle, and although it is healing nicely, I'm still having to work on the mobility side of things, and currently don't have the required...
  7. Tom Pintaric

    S&S deloading

    Hi SF team Wondering what you guys recommend as a good deloading steps after an intense S&S 3 month phase. I just achieved simple goal with 32kg bell and I find that continuing with this tempo (lifting 5x per week for a total of 2000 swings) leaves me over trained after 2 weeks. I don't kind...
  8. Question Turkish get up progression quesion

    Hello, Sorry if this has been addressed. I've been looking everywhere, but I can't find anyone talking about it. What is the progression of the TGU (aside from weight)? For example, what exactly does "5 sets of 1 TGU per arm" vs "5 sets of 5 TGU per arm" mean? Does this mean that you do 5 on...
  9. Patrick Coffey

    Ode to the Two Pood

    I've been working S&S with 24kg for a few months now, slowly putting strength in the bank. I just did some roll-to-elbow practice with my 32-kg today. Wow, it definitely feels different than the old 24. It inspired me to write a poem. Two pood I love you You point out weakness You make me...
  10. Karl

    A+A repeat planner spreadsheet

    I'm sure this is overboard, but thought I would share my little google sheet that I've been using to plan my 8 weeks of volume for snatching or swinging. It sticks with a waved volume from day to day and week to week based on recommendations from @Al Ciampa posts on A+A. It probably is not...
  11. Question S&S with GTG

    I want to train to a full depth pistol squat, but am also finding S&S to be extremely effective. Can I do S&S four or five times per week while GTG on pistol squat? Or are they better left separate?
  12. One-Handed swings form assessment

    Dear All, Lurker here, read most of Pavels books and decided to start kb training last July. Since then been doing S&S by the book (results have been great) and reading these forums - thanks everyone for so much wisdom on strength training!! So far so good, I love S&S’s simplicity and...
  13. Oscar

    S&S HRM graphs

    Hi all, I thought it would be fun to share how our HRM graphs look for a S&S session. I had the idea because my HR raised to 170 during a test session. How high does your hr go on test days? Time standards with 24 kg while back: Swings on 0:45, TGU otm, 32 kg: Regular session. HR...
  14. Marius_Lefter

    Gymnastic bridge progressions

    Hi to everyone. Long time since I have been present around here. With regard to my previous posts, I am happy to report that my elbows, wrists and shoulders are very very well, received proper training from Hector Guttierez, Jr. (fantastic instructor, coach and friend) regarding swing, goblet...
  15. Patrick Coffey

    S&S high school diploma

    Hi Pavel and everyone! Long time reader. First time poster. Thanks for having me on the program! Our local watering hole has a “Brewniversity“ rewards program for keeping track of how many different beers you drink (limit 5 per visit). Their "degree" system is as follows: 10 beers Pledge...
  16. Smitty_604

    How to maintain/build deadlift strength, train KBs, and BJJ simultaneously?

    I hope the KB forum is the appropriate section for this... I'm switching from doing 5/3/1 with lots of added volume and accessories four times a week to Simple and Sinister in an effort to simplify my training and life. I also got back into Brazilian Jiu Jitsu. I realized time and energy-wise...
  17. Smitty_604

    A great way to add in chinups to my S&S practice without detracting from anything else

    I've recently simplified my lifting endeavors and begun to focus solely on S&S. I achieved the simple standard with the 32 KG but want to be able to do it easily before moving on to a heavier bell. Another huge goal of mine has always been to improve my chinups. I used to have a rep goal of...
  18. Oscar

    GTG Swings?

    I´m doing S&S, and lately I have been doing the swings in a GTG manner throughout the morning a few times a week. I then save 10 minutes in the evening to do the TGUs. The other days I just do regular S&S. This is how I do it: Before the first set, I do a few goblet squats, halos and bridges...
  19. Chrisdavisjr

    S&S 'maintenance frequency'

    I recently acquired a barbell and am taking my first steps towards PTTP, however I want to ensure that I can at least maintain the conditioning I built on S&S. My current plan is to practise the PTTP lifts (deadlifts and floor presses, in my case) up to four times a week and do S&S twice a week...
  20. S&S same day as cardio

    I am on the S&S protocol and love it. I try to do it 2-4 times a week. Once a week I play "floorball" (innebandy). Its a Swedish land hockey game. There are lots of sprints and running. That day and the day after I don´t do any Kettlebells. Do you think I should try to do my kettlebells also...
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