Question Recovery after a S&S workout?

Mikey M

Level 1 Valued Member
Hey everyone, I'm new to S&S and have so far completed it twice including 3 circuits of 5 reps of the Prying Goblet Squat/Hip Bridge/Halo (5 each way)...I have a little experience of kettlebells but I'm finding that my body is fatigued and needs a couple of days recovery before I do the routine again. I'm a little frustrated as I very much enjoy the workout and want the benefits that come with it and the book is very clear that you should do the routine daily only resting when your body needs to.

Is this normal? I'm hoping my body will become more conditioned to it?

BTW I'm using 24kg bell for swings and 16kg for TGU's.

Any advice would be much appreciated!

Thanks,
Mike
 

offwidth

Level 9 Valued Member
Well... a few things....

First... welcome to SF

Second... make sure that you are not going for the ‘timed’ version. Take plenty of rest between sets.

Third... there is nothing wrong with easing into the programme until your body adjusts to the workload.

You also don’t mention your age, and what other things that you are doing in addition to S&S including your job.
 

Mikey M

Level 1 Valued Member
Thnaks for the replies...

I'm 38 and work as an IT support technician which is mostly sitting down at my laptop with the occasional lugging a bunch of IT kit around.

I normally do kb workouts which were based around swings, presses and TGU's but only twice a week, this combined with cycling, skipping, chin ups, push ups, playing football (soccer), table tennis... But I've never been especially focused on a plan as such... Until now.
 

Bauer

Level 6 Valued Member
Hey everyone, I'm new to S&S and have so far completed it twice including 3 circuits of 5 reps of the Prying Goblet Squat/Hip Bridge/Halo (5 each way)...I have a little experience of kettlebells but I'm finding that my body is fatigued and needs a couple of days recovery before I do the routine again. I'm a little frustrated as I very much enjoy the workout and want the benefits that come with it and the book is very clear that you should do the routine daily only resting when your body needs to.

Is this normal? I'm hoping my body will become more conditioned to it?

BTW I'm using 24kg bell for swings and 16kg for TGU's.

Any advice would be much appreciated!

Thanks,
Mike
Welcome! You are in it for the long run.

Listen to your body. You might want to consider using the 16 kg for swings, too, according to the revised and updated version.

Anyway, keep rereading the book, there are so many details that are easy to miss or forget.
 

Mikey M

Level 1 Valued Member
Ok great, I'll try giving myself a little more time between sets and perhaps change my expectations of what I'm capable of.

I feel I'd rather stick with the 24kg weight for the swings of which I'm doing the starting 5 x 10 swings, double hand... My reasoning being I find this part of the routine fairly easy. I find the Prying Goblet Squats the most challenging part!

This forum is awesome by the way, it's great to get advice from people as I've never been a gym going sort of person.
 

pet'

Level 8 Valued Member
Hello,

@Mikey M
Welcome to StrongFirst

If you start "from scratch", it may be normal. Your body will need some time to get used to it. In addition to this, do not rush when you perform the session. Take your time. Start each repetition when fresh.

Finally, do you have a very active lifestyle (long hours at your job, physical job, sleep deprived, long commuting, etc...) ? Indeed, it may also be possible that you get some fatigue from your daily life.

Some people even split the session into two, for both schedule or fatigue constraints: swings in the evening, GU in the morning

Kind regards,

Pet'
 

seward

Level 6 Valued Member
I had a number of failed attempts at S&S, always using the 24kg for swings. I could swing a 24kg well two-handed, so I thought using the 16kg would be pointless. However I always ran into problems converting over to one-handed swings, and that is the core of the program.

This time around, I forced myself to start out using just the 16kg, and I've been surprised to find that focusing on all the hardstyle techniques makes the 16kg pretty useful for me. Currently half way into working the 20kg in, and feeling great. The progression in S&S 2.0 seems very well thought out.
 

IMayAgainKnowChris

Level 5 Valued Member
I had a number of failed attempts at S&S, always using the 24kg for swings. I could swing a 24kg well two-handed, so I thought using the 16kg would be pointless. However I always ran into problems converting over to one-handed swings, and that is the core of the program.

This time around, I forced myself to start out using just the 16kg, and I've been surprised to find that focusing on all the hardstyle techniques makes the 16kg pretty useful for me. Currently half way into working the 20kg in, and feeling great. The progression in S&S 2.0 seems very well thought out.
I’ve thought about that. I can swing the 24 1H but it takes me a while to recover for the next set. I’ve thought about dropping back down. I wouldn’t say it’s a “pride” thing. More of a utility thing. Like, will I get as good of a result. What you’re saying makes sense tho. Hard style is definitely an option.
 

seward

Level 6 Valued Member
I’ve thought about that. I can swing the 24 1H but it takes me a while to recover for the next set. I’ve thought about dropping back down. I wouldn’t say it’s a “pride” thing. More of a utility thing. Like, will I get as good of a result. What you’re saying makes sense tho. Hard style is definitely an option.
The shorter recovery times are one of the reasons S&S is working so much better for me now. When I was trying it with heavier weights, it felt like sessions lasted forever. Between the session duration and intensity, I'd be hard pressed to do another the next day. Now, I'm getting each session done in a reasonable amount of time, and I'm usually fresh enough for another the next day. Re-reading the book, particularly the revised version, it's pretty clear that this is more what Pavel is prescribing, vs. what I was doing before.
 

IMayAgainKnowChris

Level 5 Valued Member
The shorter recovery times are one of the reasons S&S is working so much better for me now. When I was trying it with heavier weights, it felt like sessions lasted forever. Between the session duration and intensity, I'd be hard pressed to do another the next day. Now, I'm getting each session done in a reasonable amount of time, and I'm usually fresh enough for another the next day. Re-reading the book, particularly the revised version, it's pretty clear that this is more what Pavel is prescribing, vs. what I was doing before.
So you’re saying consider dropping weight and compressing the rests (definitely capable with the 16)
 

Dean S.

Level 5 Valued Member
Hello, If you are still doing all the other activities you mentioned (...this combined with cycling, skipping, chin ups, push ups, playing football (soccer), table tennis) that could be why you're running down so soon. Recovery is essential with S&S for it to work well.
 

Mikey M

Level 1 Valued Member
Hello, If you are still doing all the other activities you mentioned (...this combined with cycling, skipping, chin ups, push ups, playing football (soccer), table tennis) that could be why you're running down so soon. Recovery is essential with S&S for it to work well.
Hi Dean,

NO I've stopped other activities with focus solely on S&S. I think I need to allow my body to become more used to the workout, it is a new workout so I guess the first few run throughs will be a bit tougher.

One question I did have around the Prying Goblet, how long do you guys stay in thesquat position prying with the twisting movements and curls with the kettlebell? This is obviously a subjective thing but is there a recommendation for a beginner to this?

Thanks again
 

Tobias K.

Level 4 Valued Member
I do some soft tissue work (check out The Ready State) for 20-30 min. before I go to bed. That helps me a lot with recovery.
 
Top Bottom