Kettlebell Recommendations for a new Program?

[NormanOsborn]

I started S & S back in March this year, when my country(Scotland)went into Lockdown mode. Until then I hadn't even picked up a Kettlebell, but it was the only option available to me apart from bodyweight training since all the gyms were closed.

Three months later the gyms are still closed and while I haven't completed Simple and Sinister, I do feel much stronger. I now understand why people talk about the, "What the Hell?!" effect. I especially love Swings. Such a powerful, dynamic exercise. I've decided that KB's will remain a part of my training even after I return to barbell training and Martial Arts.

However, I'm beginning to feel a little bit ground down by doing the same workout 5 - 6 days per week. It's possible I've reached the point of diminishing returns with such high volume, as I had to stop my workout halfway through Swinging my 32kg last night after sharp pain in my knee. Obviously, I'm going to rest for the next few days, and seek medical attention if it recurs. But I'm also considering trying a new Program, and would welcome suggestions as to which one to pick.

For the record, I have three Bells: 16kg, 24kg and 32kg.

Thank you in advance.

 

[mikhael]

Well, if I were you I would rest a little and just continue S&S aiming in Timeless Simple. But if you have more specific goals you should pick up a plan that will help you achieve them.

 

[Deleted member 5559]

At one point, I was alternating training days with tiers of training with a single weight. The idea was to start with a new heavier weight, then progress through the tiers, replacing training days with harder versions as I went along. Undulating them could work for some variety.

Tier 1 (Low)	Tier 2 (M)	Tier 3 (H)
10x10 2H Swing 10x1 C&J + Get-Down	10x10 1H Swing 10x1 TGU	3-5 Rounds 1/1x TGU 2/2x Clean & Press 3/3x Snatch 4/4x Clean & Jerk 5/5x Swing

 

[watchnerd]

There is more than one way to get to timeless Simple.

Following the program as written is one way.

I never followed it as written, because I interleave kettlebell and barbell training.

This made the strength and conditioning components of S&S of little concern, as I was getting that elsewhere.

This left only the skilling to work on.

 

[NormanOsborn]

There is more than one way to get to timeless Simple.

Following the program as written is one way.

I never followed it as written, because I interleave kettlebell and barbell training.

This made the strength and conditioning components of S&S of little concern, as I was getting that elsewhere.

This left only the skilling to work on.

Unfortunately, since the gyms won't reopen in my town for at least another month, KB's are pretty much the only S & C tools I have. Apart from bodyweight, of course.

 

[Mark Limbaga]

Here's a question you forgot to answer

What is your goal?

 

[NormanOsborn]

Here's a question you forgot to answer

What is your goal?

My goal is to maintain and possibly even increase my strength and conditioning until the gym and dojo reopen.

 

[Bunn]

Total Package, ROP, Q&D, etc. plenty of options out there to change things up and keep improving. Read up on the others, pick one that looks good to you and dedicate the time and effort needed and you should do well.

I am personally liking the adaptability of Total Package to meet my Needs.

Total Package Weekly Kettlebell Training Template | StrongFirst

If strength and conditioning are equally important to you, this weekly kettlebell training template will serve you well. Includes 3 sample weeks.

www.strongfirst.com

 

[watchnerd]

Unfortunately, since the gyms won't reopen in my town for at least another month, KB's are pretty much the only S & C tools I have. Apart from bodyweight, of course.

Ah, I always forget I'm kind of weird in having a full Olympic lifting set up at home....

 

[NormanOsborn]

Ah, I always forget I'm kind of weird in having a full Olympic lifting set up at home....

This is why no one likes you, bro.?

 

[NormanOsborn]

Total Package, ROP, Q&D, etc. plenty of options out there to change things up and keep improving. Read up on the others, pick one that looks good to you and dedicate the time and effort needed and you should do well.

I am personally liking the adaptability of Total Package to meet my Needs.

Total Package Weekly Kettlebell Training Template | StrongFirst

If strength and conditioning are equally important to you, this weekly kettlebell training template will serve you well. Includes 3 sample weeks.

www.strongfirst.com

I did consider Quick and Dead, but thought it was too advanced for a relative Noob like myself.

 

[Mark Limbaga]

My goal is to maintain and possibly even increase my strength and conditioning until the gym and dojo reopen.

Since I originally had a 16,24,32 before I managed to loan my other bells from my gym I used the simple strength for difficult times part 1 then did s and s for variety days

 

[NormanOsborn]

Since I originally had a 16,24,32 before I managed to loan my other bells from my gym I used the simple strength for difficult times part 1 then did s and s for variety days

Simplest Strength? I'm not familiar with that program.

 

[Mark Limbaga]

Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst

Restricted gym access or limited equipment doesn't have to put brakes on staying strong. Here's a strength plan for anywhere.

www.strongfirst.com

 

[NormanOsborn]

Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst

Restricted gym access or limited equipment doesn't have to put brakes on staying strong. Here's a strength plan for anywhere.

www.strongfirst.com

Thank you! That looks like a great program.

 

[Alexander Halford]

I am a big believer that one needs to do what she/he truly loves. Since your objective is general strength and conditioning, anything created by Pavel and other great SF minds is a go. Find the most appealing to you, and practice it.

 

[NormanOsborn]

Thank you to everyone who took the time and trouble to reply. After due consideration, and several days rest, I've decided to stay with Simple & Sinister. It's a good program, and I don't want to stop doing it just because I had a single bad session.

Wish me luck!

 

[jake54]

Thank you to everyone who took the time and trouble to reply. After due consideration, and several days rest, I've decided to stay with Simple & Sinister. It's a good program, and I don't want to stop doing it just because I had a single bad session.

Wish me luck!

It all depends on what you like, and what your goals are (as others have said). S/S will cut fat, condition you, and make you stronger.

There are programs what are better for strength.
There are programs that are better for conditioning..

S/S is a great balance.

 

[Inky]

You could use S&S for recovery days and then look at something like "Armour Building Complex" for other strength and conditioning stuff, that should keep you entertained for 4 to 8 weeks. If you have double bells, then that is easy, if not, using different size bells adds to the fun. Just remmeber to switch the sides for the bells

 

[Steve Freides]

@NormanOsborn, you'll find good options, thoroughly explained, in these two articles:

From Simple to Sinister: Waving Volume on S&S | StrongFirst

The "From Simple to Sinister" program takes the original Simple & Sinister and applies proven Soviet techniques of waving volume. Here's how to do it.

www.strongfirst.com

From "Simple" to Serious Endurance | StrongFirst

Here's a road map to building serious endurance. It is based on the idea of improving your level of conditioning through short but powerful bouts of work.

www.strongfirst.com

-S-