lais817
Level 7 Valued Member
Hi all, after struggling to keep up my consistency with S&S since I've returned to work this month, I've taken the step of bringing my 16kg bell into work for me with the intention of GTG S&S. Please excuse the long winded post.
TLDR: What I am wondering is, for power and strength development using a GTG approach with swings and getups, what would be a good daily volume / set and rep scheme to help me continue towards Simple, and should I use the 16kg or the 24kg? I intend on doing full S&S sessions on my days off as I have been.
Now, I know this is not Simple and Sinister as written, but as I work 12hr shifts with a 30 Min commute each way, by the time I get home and spend some time with the wife and kids it erodes both the time I have to train, and the motivation to do so. What I do hope to achieve though, is getting some of the benefits of the program, namely the power production in the swings and strength/technique gains in the getup. I understand I miss out on the conditioning component, I might be able to fit in 10 sets of 2HS after work, see how I go.
I'm after some feedback on my proposed loading / rep schemes if people will indulge me.
A bit of background, I am about 30 workouts into S&S, over the course of around 1.5 months. I am starting to work the 24kg into my TGU, about to start introducing it for 2 sets of the 5. As for swings, I am happy swinging the 24kg for 4 sets of the 10 with 2HS, I've always had a lack of confidence/ability with the 1HS, so I'm working on using the 16kg for all sets of 10 with those.
Today I've been doing 4 sets of swings @16kg, followed by 2/2 TGU with a press in the standing position @16kg, every 1.5-2 hours or so. I know myself and I know that I'm likely to bite off more than I can chew and burn out, so I've held off on the 24kg for now, but I am wondering if I'd see more of the benefits I'm after by using the 24kg for all reps, even if it means I do 2HS with it instead of 1HS.
TLDR: What I am wondering is, for power and strength development using a GTG approach with swings and getups, what would be a good daily volume / set and rep scheme to help me continue towards Simple, and should I use the 16kg or the 24kg? I intend on doing full S&S sessions on my days off as I have been.
Now, I know this is not Simple and Sinister as written, but as I work 12hr shifts with a 30 Min commute each way, by the time I get home and spend some time with the wife and kids it erodes both the time I have to train, and the motivation to do so. What I do hope to achieve though, is getting some of the benefits of the program, namely the power production in the swings and strength/technique gains in the getup. I understand I miss out on the conditioning component, I might be able to fit in 10 sets of 2HS after work, see how I go.
I'm after some feedback on my proposed loading / rep schemes if people will indulge me.
A bit of background, I am about 30 workouts into S&S, over the course of around 1.5 months. I am starting to work the 24kg into my TGU, about to start introducing it for 2 sets of the 5. As for swings, I am happy swinging the 24kg for 4 sets of the 10 with 2HS, I've always had a lack of confidence/ability with the 1HS, so I'm working on using the 16kg for all sets of 10 with those.
Today I've been doing 4 sets of swings @16kg, followed by 2/2 TGU with a press in the standing position @16kg, every 1.5-2 hours or so. I know myself and I know that I'm likely to bite off more than I can chew and burn out, so I've held off on the 24kg for now, but I am wondering if I'd see more of the benefits I'm after by using the 24kg for all reps, even if it means I do 2HS with it instead of 1HS.