Level 6 Valued Member
What is the minimum effective dose for health and physical improvement? Every other day? If you're chasing the standards/bigger bells almost daily is probably the way to go.
I'm going to respectfully disagree here. Everyone is different and I believe that less will equal better results for some. Since the original post didn't ask about a particular program it makes this a very wide open question.@HUNTER1313, a good question. I think the minimum effective dose is the program, as written, meaning 100 swings and 10 getups, performed once a day, 5 to 7 days per week. The program can be scaled back to allow other foci in one's athletic life, but scaling it back just to scale it back will yield scaled back results. Exactly how reduced frequency will reduce results is difficult to say. I imagine that 3x/week would still yield something positive for many beginners but that more frequent practice will be needed in order to progress up to even the Simple goal.
I found this to be true in my experience. If I was doing swings and get-ups 3 or 4 times a week (and not even consistently at that) my fitness improved and I got in shape for my baseline, but I didn't make real progress. Sometimes in life not going backwards is plenty, but if you want to hit the Simple goal you will need to follow the program.
In the Sinister article, Pavel is clear on the target and actual compliance. Based on that and the other answers here, I would say the answer to the FAQ question on the minimum effective dose for S&S is "At least five times a week" and the answer to it for "health and physical improvement" is that it depends on your goals.S&S is intended to be practiced daily but most people end up doing it five days a week
Yes. I shamelessly replace S&S with an insane 2 hour kendo battle-session training Mondays, and another once or twice a week with a long walk/hike. I think it's dumb not to get some long walks in. I think we lose mobility fast when we don't do the most natural of exercises which is walking. Nothing replaces it.I'm going to respectfully disagree here. Everyone is different and I believe that less will equal better results for some. Since the original post didn't ask about a particular program it makes this a very wide open question.
"For health and physical improvement" is the original question. That's a pretty broad spectrum. What exactly is meant by health? A lower resting heart rate, a less than 40 inch waist line, or a 2x BW deadlift? What would be physical improvement depends on the individual.
Is your ability to recover from a physically demanding session a part of health or physical improvement.? For a young new trainee this would be true generally. But for an old trainee they may need additional recovery time. No program is a one size fits all endeavor.
If you are not seeing improvement over a period of time, let's say three months. Most would agree that is sufficient time to see improvement for all but the most advanced trainee. Then you may need to take a break, say a week, and then return. If you are still not seeing improvement and sessions are not making you feel refreshed, there could be other issues, but the first place to start is with recovery.
I believe we do some a disservice by sticking to a dogma regarding certain processes that have worked for us and then thinking that others should follow this process to the letter.
The program may say 5-7 days per week, but if you are seeing results doing the program every other day with a nice brisk walk on days between sessions, then continue with what you are doing until that stops working.
Yes...he had lots of experience from kb sport so he probably had needed strength and conditioning already in him
...and no.Thierry Sanchez actually achieved Sinister goal
I understand your points and agree with you mostly, but anyway his programming worked very well for him. He achieved those "sinister" numbers actually in three months too.Yes...
He clearly uses GS swings and not max power HS swings (100 swings GS-style are definitely easier than 100 HS-style).
I usually wouldn't write about this, because I don't want to diminish other peoples achievments, but the thread is about the minimum effective dosis and when someone reads this he/she might get the wrong impression that Sinister is achieveable with only 3 minimal sessions per week...
Using a former world champion GS guy, who uses "wrong" (wrong in the sense of S&S standards) technique as an example is misleading.