Other Pursuing Sinister

Mark Limbaga

Level 6 Valued Member
Elite Certified Instructor
So upon the suggestion of both @Steve Freides and @Pavel Macek I've decided to make this thread for those who have achieved sinister and those pursuing it to all share ideas

A little background

Third quarter last year I unlocked timeless solid and managed the timed getup standard with the 40kg. That got me thinking that maybe sinister was not that far from my grasp.

Late last year I managed a decent set of 10/10 one arm swings with the 48kg and knew that it is definitely doable..

Here are a few to things I can share at the moment.

Slowing down the roll to elbow and going back down to your back in the getup will help build that strength to getup heavier bells

Your stance when swinging the heavier bells is usually a little wider than when you're using your lighter bells.

Film yourself relentlessly as you will find things to tweak constantly
 

Malcat

Level 6 Valued Member
I find this step the main problem as well. Doing timeless solid and timed simple at present as per 4 day week in S&S2. I find right (stronger side) no problem. I think it’s to do with solidly stabilising shoulder blade and engaging lat. and other stabilising muscles as well as a mental/confidence effect. Trying to follow advice seen on this site(not sure exactly where); pack shoulder down towards opposite hip, slight external rotation of shoulder for elbow to be directed towards feet and moving weight slightly medially and take time on initial movement, concentrating on it being more controlled and therefore stronger. Also practicing arm bar/ bent arm bar and bottoms up work. Also find ‘kneeling windmill’ position( I think it’s called) on way down helps lat. engagement and packing.
Also find for same reason pressing behind on left side. Wonder if using tension of one arm push up as in naked warrior would also help
Just my experience. No expert by any stretch
 

Mark Limbaga

Level 6 Valued Member
Elite Certified Instructor
The ability to exhibit control with various speed levels, duration of pausing each step will often give you those technical lightbulb moments as you build your getup strength
 

Aaron17

Level 5 Valued Member
Certified Instructor
I will follow this thread closely. I am currently introducing a 40kg kettlebell. Currently doing 60 reps with the 32 and 40 rep with the 40kg on the swings. Getups just 2 reps with the 40kg at present.

Must say the swings are not such a big jump. I definitely feel the jump was more aggressive moving from 24 to 32. What’s really cool is that the 32kg is already starting to feel light despite only just introducing the 40kg...
 

Mark Limbaga

Level 6 Valued Member
Elite Certified Instructor
I will follow this thread closely. I am currently introducing a 40kg kettlebell. Currently doing 60 reps with the 32 and 40 rep with the 40kg on the swings. Getups just 2 reps with the 40kg at present.

Must say the swings are not such a big jump. I definitely feel the jump was more aggressive moving from 24 to 32. What’s really cool is that the 32kg is already starting to feel light despite only just introducing the 40kg...
Pauses between steps and slowing down the roll to elbow and back to firing position will give you some technical A-ha moments
 

Tjerr

Level 5 Valued Member
Certified Instructor
1 step (away) from Timeless Solid and Timed Simple, 16 weeks in S&S 2.0 planning to finish Timed Sinister in Jan 2021 xD. Do need to buy a 56 bell in the summer.

A couple of weeks ago, after a block of 6 X 32 and 4 X 40 Get Up's, the 48 felt like a breeze. It still felt heavy but really doable. So interested to see if the step cycle will continue to deliver.

@Malcat : can you still recover from those 4 sessions? Do you do any other stuff around this?
 

Malcat

Level 6 Valued Member
On 4th week of timeless solid and timed simple. Find swings no real problem. Get up remains less solid on left side role to elbow. No problem right side.
I had been doing press ladders, carries and hangs but scaled them right back. I thought it better to focus on the 4 sessions, do either 4 or 8 weeks then do a cycle of alternative such as rop before aiming towards timeless sinister. Introduced some aerobic slow paced rowing as well. Otherwise OS resets some agility sessions and body weight abs and leg work as per coach Sommers routine in gymnasticbodies
 

Mark Limbaga

Level 6 Valued Member
Elite Certified Instructor

Using this once a week to train my mind and body to handle some glycolosis while using the other day to further widen my strength reserve...

I'm suspecting when you can comfortably do a 2:1 ratio you can unlock the timed s and s standard a bell size up
 

Bauer

Level 6 Valued Member
I know Levi's not SF, but when he talks, I listen:
How to Progress with " Simple and Sinister " by Levi Markwardt

Just goes to show you, that there are many paths.
Interesting. "Lighter" bells, high density, and high volume.
Compare this to Harald Motz' training, for example: heavy bells, short sets, long rest, and... high volume.

So the common denominator seems to be quality volume + consistency.

One thing I like a lot about SF is that the programming is usually simple, doable and sustainable - even for the average guy. Other programs are often only sustainable for the selected few, the poster children of the given method.

That being said, S&S 2.0 (and the additional articles on waving the load here on the site) and Levi's approach are not that different. Glycolitic work with a lighter bell, building a strength reserve, and taking planned detours (other skills and modalities).
 
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