Repeat Until Strong.

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Today's practice: From Solid to Sinister
  • Goblet squats: 40-48-40; 3 sets of 5, 15 squats total
  • One-arm swings: 40-48-40-48-40; 10 sets of 10, 100 swings total (sum of left and right).
  • Get-ups: 40-48-40-48-40; 10 sets of 1, 10 get-ups total (sum of left and right)
 

Mark Limbaga

Level 7 Valued Member
Elite Certified Instructor
Excited for the new courses and the other material you told me in passing..

Curious if your recommended peaking approach for the timed simple/solid/sinister is so much similar to how most approach peaking for a snatch test
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
Excited for the new courses and the other material you told me in passing..

Curious if your recommended peaking approach for the timed simple/solid/sinister is so much similar to how most approach peaking for a snatch test
Mark, the simplest protocol is:

- 1 session/week chasing the clock, meet all the technique standards, and write down your reps
- do it for 4 weeks
- week 1 sucks, week 2 is better/really good, week 3 possibly awesome, and if you don't meet the standard on week 4, back to regular training
- the rest of the sessions are regular "take it easy" sessions
- I recommend "Timeless" strength reserve
 

mikhael

Level 7 Valued Member
@Pavel Macek , what would you think about switching TacGU to Bent Press in S&S 2.0 with an aim to achievie Timeless Simple? Currently I do Tacticat GU without hands support and no additional weight, but due to my wrist injury I'm cinsidering Bent Press as the exercises that is less challenging for my wrists.
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
@Pavel Macek , what would you think about switching TacGU to Bent Press in S&S 2.0 with an aim to achievie Timeless Simple? Currently I do Tacticat GU without hands support and no additional weight, but due to my wrist injury I'm cinsidering Bent Press as the exercises that is less challenging for my wrists.
S&S = swing+get-up. Feel free to keep the swings, and switch to bent press, but I would not call it S&S and aim for Timeless Simple. "Just" keep getting stronger.
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
A week of "random act of variety" form various reasons, and lots of work.

So, just a pic.

endure.jpg


A quote by Johann Wolfgang von Goethe.

On similar note, I also like this one:
⁣⁣
⁣“There were two vices much blacker and more serious than the rest: lack of persistence and lack of self-control… endure and renounce."

– Epictetus, Fragments, 10. ⁣
⁣⁣
 

mikhael

Level 7 Valued Member
@Pavel Macek I've just reread your article regarding S&S and having in mind what is written in S&S 2.0 about off days, I would like to know your opinion on this. Should there be off days like when you not practice S&S, or not?
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
@Pavel Macek I've just reread your article regarding S&S and having in mind what is written in S&S 2.0 about off days, I would like to know your opinion on this. Should there be off days like when you not practice S&S, or not?
My personal experience:

- up to (timed) Simple - almost daily practice
- Simple to Solid (Solid not being an official term, 40 kg for man) - 4x/week
- Solid to Sinister - 3x/week

On the other days - anything else, easy, light. My S&S days are 40+48 kg, my variety days 16-24 kg: review of all other kettlebell skills, + StrongFirst RESILIENT drills (of course).
 

mikhael

Level 7 Valued Member
My personal experience:

- up to (timed) Simple - almost daily practice
- Simple to Solid (Solid not being an official term, 40 kg for man) - 4x/week
- Solid to Sinister - 3x/week

On the other days - anything else, easy, light. My S&S days are 40+48 kg, my variety days 16-24 kg: review of all other kettlebell skills, + StrongFirst RESILIENT drills (of course).
So, when I achieve Timeless Simple but not timed yet, I can still practice S&S daily with occasional day off? If so, sounds good for me and I would follow your tips.
 

Mark Limbaga

Level 7 Valued Member
Elite Certified Instructor
So, when I achieve Timeless Simple but not timed yet, I can still practice S&S daily with occasional day off? If so, sounds good for me and I would follow your tips.
Not Pavel but I would say this is a prudent approach..

2-3x a week if s and s is not your main routine works equally well.. I used this approach to reach timeless solid and timeless sinister for swings
 

mikhael

Level 7 Valued Member
Not Pavel but I would say this is a prudent approach..

2-3x a week if s and s is not your main routine works equally well.. I used this approach to reach timeless solid and timeless sinister for swings
S&S is my main routine. There are only Rucking sessions on Cross Trainer performed 2-3x a week, Push-ups and Pistols, both in GTG style.
 

Pavel Macek

Level 9 Valued Member
Master Certified Instructor
S&S is my main routine. There are only Rucking sessions on Cross Trainer performed 2-3x a week, Push-ups and Pistols, both in GTG style.
- Until timed Simple, I would shoot for daily practice
- I would skip the OAPU for time being - your stabilizers will bite you, guaranteed
- you can keep the pistols
- do not forget the S&S stretches - again, QL, piriformis... you wanna prevent the troubles.
 

mikhael

Level 7 Valued Member
I do Push-ups but regular, kinde of A+A formula in order to achieve 80+ number in single non-stop set (regarding my job and higer requirements). When it comes to stretching I do 90/90, QL Straddle, and Bretzel 2.0 and 3.0.
 
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