Kettlebell Opinions on From Simple to Sinister training plan

acutaiar12

Level 6 Valued Member
Hi everyone, I have a quick question for those who have tried out the ‘From Simple to Sinister’ training plan Pavel created a few years ago.

I only have a 36kg bell available to me, and I’m working on reaching the ‘Timed’ standards. I’ve been training S&S since April now and absolutely love it.

Since I’m limited to the one bell, I’ve debated whether I need to play around with another training variable to stimulate progress. Hence, my interest in this program where waviness is introduced.

Is this really necessary? Can I still progress keeping the 10x10 and 10x1 volume with the same bell? For those who have done the program, did you like it? Did you feel it worked? Would you do it again?

Thank you for any responses!
 

Bauer

Level 6 Valued Member
Is this really necessary? Can I still progress keeping the 10x10 and 10x1 volume with the same bell? For those who have done the program, did you like it? Did you feel it worked? Would you do it again?
I have had good results with waving the volume with S&S. I think it keeps the training interesting.

I think the plan might feature a bit too much volume. You could go for 350 or 400 reps on average per week and recalculate from there.

You could also use this plan:

Another option would be to wave the load Q&D style.
 

Pete L

Level 5 Valued Member
I like and would recommend the SF-KB (BJJ) course.
The first two programmes are based on goblet squat, swing and TGU but are programmed differently to S&S.
Same but different.
 

acutaiar12

Level 6 Valued Member
I like and would recommend the SF-KB (BJJ) course.
The first two programmes are based on goblet squat, swing and TGU but are programmed differently to S&S.
Same but different.
I have been interested in buying that course, but it’s not an option right now. It depends on how long I will only have the 36kg bell. The LCCJ program may be an option in the future.

Thanks for the advice!
 

silveraw

Level 7 Valued Member
You can reach Timed Simple using this plan. I did it after one cycle (4 weeks). I just took the plan as it was outlined in the article.

Stay Strong. Stay Hard. Get After It.
Interesting, next time I take a swing at it I’ll try this method. I spent a couple months trying to go from timeless to timed simple and got absolutely nowhere following the “beaten path” from the book.
 

Pasibrzuch

Level 5 Valued Member
worked great for me as a standalone, but it is hard to regenerate from if you do some other sport.
Personally, I did it in sets of five reps, resting as necessary. This program can be your entry point f you want to venture into a+a and high volume ballistics.
 

Bauer

Level 6 Valued Member
worked great for me as a standalone, but it is hard to regenerate from if you do some other sport.
Personally, I did it in sets of five reps, resting as necessary. This program can be your entry point f you want to venture into a+a and high volume ballistics.
That's a good point I think. I imagine a happy S&S compromise could be to do sets of 5 for all sessions beyond 100 reps, later maybe sets of 6, 7 or 8 (for example 20x7 for a 140 rep session).
 

mikhael

Level 7 Valued Member
Well, I did swings OTM, and doesn't matter if it was 80, 100, or 200 reps in a single session. It just took a little bit longer. What I got from this approach was Timed Simple after at the end of the first month/cycle.

Stay Strong. Stay Hard. Get After It.
 

LarryB

Level 5 Valued Member
Well, I did swings OTM, and doesn't matter if it was 80, 100, or 200 reps in a single session. It just took a little bit longer. What I got from this approach was Timed Simple after at the end of the first month/cycle.

Stay Strong. Stay Hard. Get After It.
I had similar results waving the load and keeping volume the same. I don’t have a plethora of bells but would use ankle weights to wave the load 2-4 kilos. Would mix in 2 hand days when I was feeling fatigued.
 

silveraw

Level 7 Valued Member
Have you tried Swings OTM? Works great with the plan

Stay Strong. Stay Hard. Get After It.
oddly when I was training for a PT test I did a plan that was essentially week 1: 10/10 OTM, week 2 11/11 OTM, week 3 12/12.. and so on up to 15/15 and it worked pretty well (along with the actual activities that are tested)...

I did not think to apply that to timed simple because when things work I forget they exist apparently.
 

Bauer

Level 6 Valued Member
oddly when I was training for a PT test I did a plan that was essentially week 1: 10/10 OTM, week 2 11/11 OTM, week 3 12/12.. and so on up to 15/15 and it worked pretty well (along with the actual activities that are tested)...

I did not think to apply that to timed simple because when things work I forget they exist apparently.
With 11/11, do you mean 11 sets with 11 reps OTM? Or (11 left / 11 right) x10 OTM?
 

Matthieu

Level 6 Valued Member
Certified Instructor
I applied "sinister training plan" with 40kg with the get-up (40kg) and this plan allowed me to do the get-up with the beast (and to do 10 get-up in 10 minutes with the 40 kg bell).
I haven't applied it yet with swings, but a friend did... with great results!
It's a very effective plan (that's not surprising).

The original plan (detailed in the book), from my experience, allow a slower progression but it leaves more gas in the tank (for other physical activities, daily life, young children who don't sleep ;).
Matthieu
 
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