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Repeat Until Strong.

Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x36 kg, 5x44 kg, 5x36 kg

- 2-2 (medium-medium) one-arm swings - 10x36kg, 10x44 kg, 10x36 kg, 10x36, 10x36, OTM, always left, rest; right, rest. 100 swings total (sum of left and right)

-2-3 (medium-high) get-ups - 1x40 kg, 1x48 kg, 1x40, 1x40 kg, 1x40, always left+ right, rest, 10 get-ups total (sum of left and right).
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x40 kg, 5x48 kg, 5x40 kg

- 3-3 (high-high) one-arm swings - 10x40kg, 10x48 kg, 10x40 kg, 10x40, 10x40, 10x40, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)

-2-2 (medium-medium) get-ups - 1x36 kg, 1x44 kg, 1x36, 1x36 kg, 1x36, always left+ right, rest, 10 get-ups total (sum of left and right).
 
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Today's photo

“The physical culture studio recently opened by Lynwood (Bill) Lilly in Philadelphia. We also show ‘Bill’ performing a few of his favorite lifts.”​

- Strength, 1930.​

studio.jpg ​
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x36 kg, 5x44 kg, 5x40 kg

- 3-2 (high-medium) one-arm swings - 10x36kg, 10x44 kg, 10x36 kg, 10x36 kg, 10x40, 10x40, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)

-2-3 (medium-high) get-ups - 1x40 kg, 1x48 kg, 1x40, 1x40 kg, 1x40, always left+ right, rest, 10 get-ups total (sum of left and right).
 
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Kettlebell Simple & Sinister Tip

Do about 5 rolls to elbow without a kettlebell. Then grab the kettlebell, and do a full get-up.

Switch sides.

5 rolls to elbow without a kettlebell. Then grab the kettlebell, and do a full get-up.

Repeat.
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x36 kg, 5x44 kg, 5x40 kg

- 1-2 (low-medium) one-arm swings - 10x36kg, 10x44 kg, 10x36 kg, 10x36 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right)

-1-3 (low-high) get-ups - 1x40 kg, 1x48 kg, 1x40, 1x40 kg, always left+ right, rest, 8 get-ups total (sum of left and right).
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x36 kg, 5x44 kg, 5x40 kg

- 3-2 (high-medium) one-arm swings - 10x36kg, 10x44 kg, 10x36 kg, 10x36 kg, 10x36 kg, 10x36 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right).

-3-3 (low-high) get-ups - 1x40 kg, 1x48 kg, 1x40, 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 8 get-ups total (sum of left and right).
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x40 kg, 5x48 kg, 5x40 kg

- 2-3 (medium)-high one-arm swings - 10x40kg, 10x48 kg, 10x40 kg, 10x40 kg, 10x40 kg OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

-3-2 (high-medium) get-ups - 1x36 kg, 1x44 kg, 1x36, 1x36 kg, 1x36 kg, 1x36 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
 
Hello @Pavel Macek

I am glad to see you are tackling S&S and Sinister again :) Quite motivating to me actually. You do a great job as always !

I'd have a question: I plan to tackle it again. Recently, I mainly use bodweight training. Considering I do 2 boxing sessions week (on tuesday and friday), and I'll use at least 32kg, how would you program it to reach Solid ? I think everyday will be too much for me but...

Based on your experience in martial arts and teaching, what would you do beyond Simple in my case then ? I hope this is not a too stupid question

Thank you so much

Kind regards,

Pet'
 
@pet'

- 4 times a week (mon, tue; thu, fri), or one day on, one day off. Not less than 3x/week.
- I think "Simple" is a must. "Solid" - recommended. Beyond "Solid" - only for dedicated and consistent ones. If your main goal is S&C for combat arts, imho not necessary.
 
Hello,

@Pavel Macek
Thanks !

Indeed, my goal is just S&C. So I'll stick to Simple then. I forgot to mention than I weigh about 58/59 and dedicate a 2h session of shadow boxing. Then I guess more than 1/2 bdw is enough, right ?

Kind regards,

Pet'
 
pet' said:
Hello,

@Pavel Macek
Thanks !

Indeed, my goal is just S&C. So I'll stick to Simple then. I forgot to mention than I weigh about 58/59 and dedicate a 2h session of shadow boxing. Then I guess more than 1/2 bdw is enough, right ?

Kind regards,

Pet'
Click to expand...

You can do S&S 3x/week, and vary the weights between the sets - waving the load. "Easy Strength", increasing the weights in the long run.
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x40 kg, 5x48 kg, 5x40 kg

- 2-3 (medium-high) one-arm swings - 10x40kg, 10x48 kg, 10x40 kg, 10x40 kg, 10x40 kg OTM, always left, rest; right, rest. 100 swings total (sum of left and right).

-1-3 (low-high) get-ups - 1x40 kg, 1x48 kg, 1x40, 1x40 kg, always left+ right, rest, 8 get-ups total (sum of left and right).
 
Today's practice: From Solid to Sinister - Tactical Periodization

- goblet squats - 5x40 kg, 5x48 kg, 5x40 kg

- 1-3 (low-high) one-arm swings - 10x40kg, 10x48 kg, 10x40 kg, 10x40 kg, OTM, always left, rest; right, rest. 80 swings total (sum of left and right).

-1-2 (low-medium) get-ups - 1x36 kg, 1x44 kg, 1x36, 1x36 kg, always left+ right, rest, 8 get-ups total (sum of left and right).

Writing a new article! Working title:

From A to B: Your Easy Road to Strength ​
 
If you are a BJJ fanatic, listen to the whole podcast.

And if not, listened at least to the last part.

 
Mr Pavel, what is SOLID standard?
Low-high swing, and low-medium tgu?

Ii is like double progression?
 
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