Adding Simple and Sinister to Naked Warrior

Jak Nieuwenhuis

> 1k Posts
Hello, just to answer the basic questions first:

relevant demographics: I'm 23, Male, 6'1, 155, and pretty low body fat (I'd say 12% based on eyeballing it)

- injury history: no injury history that I can think of, except that i sometimes experience joint pain in my elbow or knee, but only if i overdo it (and its not like my body doesn't send me warnings before hand)

- movement history: have not have a functional movement screening, but I can move well.

- sports/competition history: focusing on tai chi as an energy release as well as martial practice

I recently made a post about my experiences with the Naked Warrior + Combat Conditioning

Combat Conditioning has been great, but i've been following it as a endurance/flexibility program for about 8 weeks now and usually like to switch things up every six weeks or so because when I return I'm always a lot stronger. Funny how that works.

I'm gonna go back to simple and sinister to replace combat conditioning for six weeks or so.

I'd like to do simple and sinister, but never really understood how to properly "wave" the load on S and S, or how to use it as an addition to the Naked Warrior.

Basically I want to continue focusing on the NW but do S and S protocol near daily as well, for the flexibility and endurance it provides.

Any tips on working up to the program minimum and waving the daily ( five times per week ) load would be appreciated.

I plan on returning to Combat Conditioning after about six to 8 weeks, because I ultimately like that program more than S and S. S and S is more effective though, imo.
 

Oscar

> 1k Posts
I'm interested in this topic as well. When I reach S&S simple goal I will go back to NW until nailing the pistol and the oapu. For the time being I'm going to focus on S&S.
 

pet'

> 6k Posts
Hello,

@Jak Nieuwenhuis
Several options here:
> S&S 2/3 times a week + NW 2/3 times a week, on a "normal session" using ladder / circuit or whatever training form you want. Then, with this option you train on alternate days. Depending on the "major" and "minor", 3 NW + 2SS or 3SS + 2NW
> S&S everyday + NW moves & progressions using GTG only. This is possible because you'll split NW throughout the day

In all cases, these programs have mutual carryover. You'll reap the benefit from one to the other. Plus, you do not risk overtraining because the two are based on submaximal efforts.

Kind regards,

Pet'
 

Kettlebelephant

> 1k Posts
You could wave the load by having maintainance and progress days. For example 2 days maintainance -> 1 day progress -> 2 days maintainance -> 1 day progress -> 1 day off (6 days/week schedule with sundays as rest days).
On maintainance days pick a weight that you can easily do 10x10 swings & 5/5 TGUs with. On progress days either pick a heavier weight for everything, just for a couple of sets or use your maintainance weight, but actively decrease rest periods. Which option you choose depends on the where you are on your journey: Heavier for everything if you're already comfortable with the bigger KB.
Just a couple of sets if you're transitioning from one weight to the next.
Decrease rest if you're close to reaching the time standard with the lighter weight.

Another option would be chosing a weight that's in-between "easy" and "challenging" for you and just go by feel for the next 6-8 weeks. Just show up and do your swings & TGUs without worrying about times at all. Kind of a natural wave, because on strong days your rest times will automatically decrease and on "bad" days rest will increase.

I currently have two friends on a wave version of S&S I came up with, but it's too soon to share that. I'll make a thread about it in the future. Also it's not made to be used only for 6-8 weeks.

Overall I think it's not that much of a problem to combine NW and S&S, as long as you stay true to NW and perform it in a GTG fashion.
We have a lot of people doing S&S with GTG pullups without problems. Pistols + OAPs are more demanding than "only" pullups, but if you don't push it too much on S&S you should be fine.
A variation could be staying with 2H-swings for S&S. You already work on anti-rotation with the OAPs, so 1H-swings might be too taxing in combination with them.
 

Jak Nieuwenhuis

> 1k Posts
Thanks for the response everyone. I'm going to try to do both SS and GtG every day and avoid ladders on the NW for now, since I never really liked those much anyway.

I will avoid 1 handed swings per Kettlebellelephant's suggestion.

So basically daily simple and sinister practice for me would be the mobility warm up, five sets (build up to 7 or 8) of 2 arm swings to a comfortable stop, and however many get ups I feel like I can do perfectly.

NW would be however many sets and reps I can complete perfectly per GTG

Sundays are always off, but with a 10 minute jump rope circut
 
Last edited:

offwidth

> 7k Posts
Hello, just to answer the basic questions first:

relevant demographics: I'm 23, Male, 6'1, 155, and pretty low body fat (I'd say 12% based on eyeballing it)

- injury history: no injury history that I can think of, except that i sometimes experience joint pain in my elbow or knee, but only if i overdo it (and its not like my body doesn't send me warnings before hand)

- movement history: have not have a functional movement screening, but I can move well.

- sports/competition history: focusing on tai chi as an energy release as well as martial practice

I recently made a post about my experiences with the Naked Warrior + Combat Conditioning

Combat Conditioning has been great, but i've been following it as a endurance/flexibility program for about 8 weeks now and usually like to switch things up every six weeks or so because when I return I'm always a lot stronger. Funny how that works.

I'm gonna go back to simple and sinister to replace combat conditioning for six weeks or so.

I'd like to do simple and sinister, but never really understood how to properly "wave" the load on S and S, or how to use it as an addition to the Naked Warrior.

Basically I want to continue focusing on the NW but do S and S protocol near daily as well, for the flexibility and endurance it provides.

Any tips on working up to the program minimum and waving the daily ( five times per week ) load would be appreciated.

I plan on returning to Combat Conditioning after about six to 8 weeks, because I ultimately like that program more than S and S. S and S is more effective though, imo.
Nice intro. Are you training for anything specific? Sport, event, job performance?
 

Jak Nieuwenhuis

> 1k Posts
Nice intro. Are you training for anything specific? Sport, event, job performance?
Tai Chi Chuan, which basically involves a lot of single-leg strength and balance, with a loose upper body.

More than that though the training helps with mood stabilization, particularly daily training.
 

Jak Nieuwenhuis

> 1k Posts
You could wave the load by having maintainance and progress days. For example 2 days maintainance -> 1 day progress -> 2 days maintainance -> 1 day progress -> 1 day off (6 days/week schedule with sundays as rest days).
On maintainance days pick a weight that you can easily do 10x10 swings & 5/5 TGUs with. On progress days either pick a heavier weight for everything, just for a couple of sets or use your maintainance weight, but actively decrease rest periods. Which option you choose depends on the where you are on your journey: Heavier for everything if you're already comfortable with the bigger KB.
Just a couple of sets if you're transitioning from one weight to the next.
Decrease rest if you're close to reaching the time standard with the lighter weight.

Another option would be chosing a weight that's in-between "easy" and "challenging" for you and just go by feel for the next 6-8 weeks. Just show up and do your swings & TGUs without worrying about times at all. Kind of a natural wave, because on strong days your rest times will automatically decrease and on "bad" days rest will increase.

I currently have two friends on a wave version of S&S I came up with, but it's too soon to share that. I'll make a thread about it in the future. Also it's not made to be used only for 6-8 weeks.

Overall I think it's not that much of a problem to combine NW and S&S, as long as you stay true to NW and perform it in a GTG fashion.
We have a lot of people doing S&S with GTG pullups without problems. Pistols + OAPs are more demanding than "only" pullups, but if you don't push it too much on S&S you should be fine.
A variation could be staying with 2H-swings for S&S. You already work on anti-rotation with the OAPs, so 1H-swings might be too taxing in combination with them.
I should clarify that I'm going to be using the 35lb kettlebell (have no others and its still challenging for me) the entire period of time so it looks like I will be mostly shortening the rest periods at every chance.

I'm trying to treat S and S like I treated combat conditioning, like a wrestling match with no more than about 10 seconds of rest at any time during the workout. Occasionally rest between TGU will be a little longer.
 

Jak Nieuwenhuis

> 1k Posts
Hello,

@Jak Nieuwenhuis

In all cases, these programs have mutual carryover. You'll reap the benefit from one to the other. Plus, you do not risk overtraining because the two are based on submaximal efforts.

Kind regards,

Pet'
could you please elaborate about the mutual carryover?

I'm expecting the TGU to help with pressing strength as well as Pistol strength and full body tension in general.

The swing is an explosive movement and a big pull missing from the NW, as well as a full body conditioner.

The mobility circuit is just awesome

if you already tried combining these 2 programs please let me know what benefits you actually noticed.
 

pet'

> 6k Posts
Hello,

@Jak Nieuwenhuis
could you please elaborate about the mutual carryover?
The full tension technique used in NW moves and the core stabilization (especially in the OAOL PU) helped me a lot to get a strong core for the GU. The reverse is also true: GU rotation during the up phase helps to get a good core to do a solid OAOL PU. For instance, I currently mainly do OAOL PU. However, I am still able to perform solid GUs (Simple standard) without especially training them.

The OA swing obey by the same rule related to anti-twist training. Swings will help you to also build a good core, but also solid hamstrings and squats (especially if you do a proper hinge). This helps just a lot to get the pistol. Pistol will work a lot on hip flexibility and hamstring / quad strength. this flexibility helps...for the swings.

As I said, pistols build leg strength. This is crucial for the GU (lunge step) because here, you'll need both strength and balance.

GU helps a lot related to the press, but IMO (meaning for my body), this carryover is above all visible once reaching Simple and going even heavier.

Kind regards,

Pet'
 
Top Bottom