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Recommendations/Reviews/FS/WTB AleksSalkin 9 min challenge

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Ege

Level 5 Valued Member
Thanks for the answer.

Well I know many SF experts view hitting every pattern not necessarily needed and I am not defending against that and I believe Pavel’s two move programs are genius.

However, if I leave that discussion aside, I think your program is like a poem :)

One question. What is your experience of progression when you hit one pattern only once a week? And what about soreness? And are you using Nasal breathing technique w SSS?

Best;

Ege

Just recognized, you don’t have off day, is it correct?
 

Birddog

Level 3 Valued Member
Thanks for the answer.

Well I know many SF experts view hitting every pattern not necessarily needed and I am not defending against that and I believe Pavel’s two move programs are genius.

However, if I leave that discussion aside, I think your program is like a poem :)

One question. What is your experience of progression when you hit one pattern only once a week? And what about soreness? And are you using Nasal breathing technique w SSS?

Best;

Ege
I dont really have a progression plan. I do nasal breathing and try to work for 10 minutes. If it starts to feel easy I will add weight but its more about just moving. It also works out to ABA BAB so slightly more than once a week. Ill also add in random pushups and chins if I can throughout the day. I work from home and it adds a little extra volume as well. Get a cup coffee? 5 chins. Bathroom break? 15 pushups etc.

I agree that the new PM is enough but what I found for me was I actually feel better alternating and adding the crawls and carries. My S&S sessions feel sharper and more focused than when I was doing it 5-6 times a week. Important to note I am not moving anything close to serious loads with SSS. Its almost recovery for me.
 
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3letterslong

Level 5 Valued Member
Do you do: 9 min challenge daily, Super Simple Strength 3 times, and S&S 2 times a week?

Right now, I'm doing the 9 minute challenge every morning. That's the only constant. I was going to do S&S 2 times a week, but decided to do Habitual Strength instead. That worked great for a month, but then I decided to change things up and program-hopped for a month because I just couldn't figure out what to do next. I'll probably return to Habitual Strength because I want to diet for the next few months and it would work well. However, I just ordered Salkin's book and Neupert's Easy Strength, so I've got no shortage of great programs, so I'm not sure what I'm going to end up doing. For some reason, my brain can't find a program it wants to do while dieting.
 

3letterslong

Level 5 Valued Member
I’ve done something similar - it’s math, e.g., for ~25 reps total, 12 doubles, 8 triples, 6 x 4 reps, 5 x 5 reps. Stop there or keep going to 4 sets of 6 reps, 3 sets of 8, and 2 sets of 12.

-S-

Yeah, it's basically just adding reps, going from many sets of low reps to a few sets of high reps. But there are two differences in my mind: 1) counting takes my concentration away from the movement and b) it's really aggressive in its progression, demanding you improve every 3 days. I'm in surprise at how significant these two things are for me -- I usually favour slow progressions, but my body can handle this one just fine.

In fact, I had basically resigned myself to extremely slow progression -- build up volume for 3 weeks, deload, build some strength for 3 weeks, deload, build up volume again. Seeing myself force progress every 3 days is shocking to me.
 
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3letterslong

Level 5 Valued Member
Not asking me but this is my current setup. 9M every morning with OS Resets. Then in the afternoon I alternate SSS and S&S each day. I dont have the TGU day for SSS since thats part of S&S. So it goes:
Day 1: Squat/push/carry
Day 2: S&S
Day 3: Hinge/Pull/Crawl
Day 4: S&S
Repeat..

I stick to the "Tie The X" moves from the perfomance grid for all my SSS work which has made me feel strong even tho it's hardly any weight.

Wow just realized thats all "S" acronyms. Sorry about that.
Need to add Starting Strength and the USSS snatch test, imo.
 

3letterslong

Level 5 Valued Member
Whoa... my copy of Aleks' book just arrived and I am very, very happy with it. In fact, except for the fact that I'm going to add light pull-ups on day 3, I think this is the program I've spent the last several years of my life trying to devise. I'm going to apply a couple of periodization concepts from Easy Muscle and go hard on Alek's programming.

So now my training will look like this:

AM - 9 minute challenge

PM - Alek's book

I guess I just became a Salkinite.
 

Ege

Level 5 Valued Member
Whoa... my copy of Aleks' book just arrived and I am very, very happy with it. In fact, except for the fact that I'm going to add light pull-ups on day 3, I think this is the program I've spent the last several years of my life trying to devise. I'm going to apply a couple of periodization concepts from Easy Muscle and go hard on Alek's programming.

So now my training will look like this:

AM - 9 minute challenge

PM - Alek's book

I guess I just became a Salkinite.

Is there one program in the book? Is it a high volume program?
 

3letterslong

Level 5 Valued Member
Is there one program in the book? Is it a high volume program?

Yep, there's only one program in the book. It's a modified EDT program, like Easy Muscle, except with more movements and slightly less complexity in the programming.

Day 1 - full body A
Day 2 - full body B
Day 3 - rest and recover with Original Strength resets
Day 4 - repeat
 
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TedM

Level 5 Valued Member
Yep, there's only one program in the book. It's a modified EDT program, like Easy Strength, except with more movements and slightly less complexity in the programming.

Day 1 - full body A
Day 2 - full body B
Day 3 - rest and recover with Original Strength resets
Day 4 - repeat
Interesting. Is this the paperback? I'm due to get my copy in a couple of weeks.

How much daily time does it take?
 

3letterslong

Level 5 Valued Member
Man, I just can not get over how well my body is responding to the 9 minute challenge. It's absolutely mind-blowing to me. I thought I was long past the days I could make sudden, radical progress. I feel like I'm having beginner's gains all over again.

I've been doing the 9 minute challenge for (I'm guessing) a little over a month now and have been doing it in conjunction with his book for less than a week now, but I suspect than in a couple of months I'm going to write him an email raving about how well his program has worked for me and thanking him profusely.
 

TedM

Level 5 Valued Member
Just needed to report: I've been adding in the baby crawling, dead bugs, and marching for a few weeks now, from the 9 minute challenge.
The past week I started to do them as a warmup / mobility for S&S (in addition to the goblet squats and haloes)....

Something really started to change.... i don't know how to desribe it, but I guess you all know what I mean.

An OS epiphany...

Like. something told me to just sit down on the floor. I shocked myself at the fluidity of .... just sitting down... pretty darn amazing. AMAZING.

I've also started rocking and head nods as well as the nasal breating as much as possible.... but this was a real "ahaaa" moment...
 
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