FAQ: Comparing Kettlebell: Simple & Sinister and the ETK Program Minimum and ROP

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Steve Freides

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The Program Minimum (hereafter PM) is a General Physical Preparedness program from Pavel's, "Enter The Kettlebell." The PM precedes the main program, the Rite of Passage (hereafter the ROP), in the book.

The PM features kettlebell swings and getups.

The ROP features the one-arm kettlebell press, swing, and snatch (with optional pullups).

Kettlebell Simple & Sinister's one and only program, which we will call S&S, also features kettlebell swings and getups.

The two most frequently asked questions (FAQ) about these two books and their three combined programs are, "What is the difference between the PM and S&S?" and "How should I program the PM/S&S and the ROP?"


What is the difference between the PM and S&S?

In exercise sessions that train a mix of attributes, experience has shown the following order works best:

1. Power

2. Strength

3. Endurance

Power training demands strength and explosiveness; Strength training demands strength, an attribute still available after power work but significantly compromised by endurance training; Endurance training is done last because its skill, power, and strength requirements are lowest and therefore least compromised by placement at the end of a session.

In the PM, the Getup is a Strength move (#2 above) and the Swing/Snatch is done for Endurance (#3 above). The swing is really a Strength-Endurance move but Strength-Endurance still works best after pure strength training.

In S&S, the Swing is a Power move (#1 above). Read the book to understand more fully; the swing is now performed for maximum explosiveness and power. The Getup remains a Strength move (#2 above) and is therefore done after the Swing.


How should I program the PM/S&S and the ROP?

S&S contains both a Simple and a Sinister goal. Once you've embarked on your S&S journey, stick with it until you have at least reached the Simple goal. That achieved, you may switch to the ROP or you may continue onward to the S&S Sinister goal.


Steve Freides
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