Question S&S 2.0 progression

Teacher Fish

Level 1 Valued Member
Hey everybody,
My question is regarding S&S Progression according to version 2.0. I’ve read 1.0 thoroughly but don’t have a way of studying a copy of the revised and updated S&S.

I’ve started the program with the 20kg bell. After months of training, overcoming serious injury and relearning the movements I am now close to owning timeless 28 kg. I chose 28 to match the 8kg progression.

Long story short, here my questions:

Question 1: should I stick to the 8 kg jumps and buy a 36 bell? (Given i can only afford 1 bell for now)

Question 2: according to S&S, when exactly does the program allow to progress in weight?
1.0 was pretty clear by giving times goals, but I know 2.0 refrains from timing until timed 32 is achieved..

Forgive me if my questions have been answered before.
Thanks a lot for ur time! :)
 

ps_bond

Level 1 Valued Member
I've also gone from 20 to 28 (couldn't get hold of a 24); I'm intending to move to a 32kg in the next month to sync with the programme rather than jump 8kg again - a bit of a compromise, but needs must given the supply problems there have been.

I've not read 1.0, but 2.0 swaps in 2 sets of movements with a heavier bell every 4 weeks until they're all done with the heavier KB - assuming I've understood the question correctly.
 

Teacher Fish

Level 1 Valued Member
I've also gone from 20 to 28 (couldn't get hold of a 24); I'm intending to move to a 32kg in the next month to sync with the programme rather than jump 8kg again - a bit of a compromise, but needs must given the supply problems there have been.

I've not read 1.0, but 2.0 swaps in 2 sets of movements with a heavier bell every 4 weeks until they're all done with the heavier KB - assuming I've understood the question correctly.
Thanks for ur reply!

Why do you think it’s better to be in line with the programs numbers again? Is it because you can’t get a hold on a 36 rn?

So should I start adding in heavier sets as soon as I completed timeless with a certain weight?
Or should I wait until I can use certain weight any day of the week, or until my training time naturally reduces?
 

Bauer

Level 6 Valued Member
Question 2: according to S&S, when exactly does the program allow to progress in weight?
1.0 was pretty clear by giving times goals, but I know 2.0 refrains from timing until timed 32 is achieved..
The prescribed rate, as @ps_bond has already stated, is 2 heavier sets every 4 weeks, or every 2 weeks for 4 kg jumps.

... But only if you have gone through a short underload phase (where the same weight feels pretty easy). This is based on the steady state cycle training philosophy that was also pushed by Coach Sommer.

Do yourself a favor and get the 2nd edition, it is really much more clear and a great rewrite. Well worth the purchase.
 

ps_bond

Level 1 Valued Member
Why do you think it’s better to be in line with the programs numbers again? Is it because you can’t get a hold on a 36 rn?
Nope, it's because that's what the Simple goal is, and that's what I'm targeting. Not that I can find stocks of 36kg kbs anyway ATM

... But only if you have gone through a short underload phase (where the same weight feels pretty easy). This is based on the steady state cycle training philosophy that was also pushed by Coach Sommer.
Is that the 4 week stint prior to adding a heavier weight you're referring to?
 

Bauer

Level 6 Valued Member
Is that the 4 week stint prior to adding a heavier weight you're referring to?
There is a quote by Coach Sommer on this in the book. During each step cycle (the four week blocks in S&S 2.0) the first one or two weeks should be moderately challenging and toward the end of the step cycle it should feel rather easy. This phase of relative underload is supposed to be important for sustainable adaptations. In other words: Don't rush the progression but allow each step to become somewhat easy (as in Easy Strength).
 

Oscar

Level 6 Valued Member
Question 1: should I stick to the 8 kg jumps and buy a 36 bell? (Given i can only afford 1 bell for now)
I'd buy the 32. First, the 32 is a great bell to have. Second, the transition from 28 to 32 is very enjoyable. I personally had some issues transitioning from 24 to 32, so I did 24 - 28 -32, and it went great. Shortly after I was using the 40 for both exercises.

The transition from 28 to 36 is certainly doable, but maybe not so easy. First, 36 is already kind of heavy. Second, 8 kg jumps are not so easy and demand more focus and attention to do things right. 4 kg jumps are more forgiving.
 

Quique

First Post
I'd buy the 32. First, the 32 is a great bell to have. Second, the transition from 28 to 32 is very enjoyable. I personally had some issues transitioning from 24 to 32, so I did 24 - 28 -32, and it went great. Shortly after I was using the 40 for both exercises.

The transition from 28 to 36 is certainly doable, but maybe not so easy. First, 36 is already kind of heavy. Second, 8 kg jumps are not so easy and demand more focus and attention to do things right. 4 kg jumps are more forgiving.
Hello Oscar, I was wondering if you added any other exercises while doing simple and sinister. Am following your path on going from 24 to 28 instead of jumping to 32.
 

Oscar

Level 6 Valued Member
Hello Oscar, I was wondering if you added any other exercises while doing simple and sinister. Am following your path on going from 24 to 28 instead of jumping to 32.
Hi Quique, I did add a few things from time to time, but not much. What do you have in mind?

During a period I added GTG pull ups, but little volume, about 4x3. Other periods I commuted by bike, and that was a great addition to S&S.

I personally dont like devoting more than 40 minutes per day to strength training, so I just did S&S every day with maybe one day off per week and that was it.
 

Tom Watson

Level 2 Valued Member
Hey everybody,
My question is regarding S&S Progression according to version 2.0. I’ve read 1.0 thoroughly but don’t have a way of studying a copy of the revised and updated S&S.

I’ve started the program with the 20kg bell. After months of training, overcoming serious injury and relearning the movements I am now close to owning timeless 28 kg. I chose 28 to match the 8kg progression.

Long story short, here my questions:

Question 1: should I stick to the 8 kg jumps and buy a 36 bell? (Given i can only afford 1 bell for now)

Question 2: according to S&S, when exactly does the program allow to progress in weight?
1.0 was pretty clear by giving times goals, but I know 2.0 refrains from timing until timed 32 is achieved..

Forgive me if my questions have been answered before.
Thanks a lot for ur time! :)
Make the 8kg jumps. Its a big jump but if you take time with the current weight and over time add sets of the larger weight you will get there. IMO. Im dont believe im genetically gifted. Im 30 years old, 5’10”, 175lbs, probably 20% body fat. I’ve always been thin. At 18 i was 125lbs. Going from 24 to 32 was challenging and after a few months 32 became easy. Going from 32 to 40 is challenging now and its taken several months but i can feel 40 becoming less heavy. For swings, doing two handed with the heavier weight helped me adjust. For TGU, doing multiple partial reps helped the transition. Also what helped with TGU is doing bent press and overhead presses helped.
 
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