S & S Questions - Links

masa

Level 9 Valued Member
@Anna C, is it advisable for me to work up with the two hand swings until 24 kg. I kind of rebooted S&S and started from the beginning. 16 kg feels now superlight and I’ve incorporated 20 kg bell in to the workouts. I have practiced in the past with the 31 kg bell and did Timeless Simple sessions 12 times in the year 2017.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
@Anna C, is it advisable for me to work up with the two hand swings until 24 kg. I kind of rebooted S&S and started from the beginning. 16 kg feels now superlight and I’ve incorporated 20 kg bell in to the workouts. I have practiced in the past with the 31 kg bell and did Timeless Simple sessions 12 times in the year 2017.
I think so, yes. Working back up after a layoff plays by different rules than working up initially. Basically if you're hitting the standards and recovering well between sessions, just ride the wave however fast it goes.
 

masa

Level 9 Valued Member
I think so, yes. Working back up after a layoff plays by different rules than working up initially. Basically if you're hitting the standards and recovering well between sessions, just ride the wave however fast it goes.
Thanks! I’ve done one hand swings mostly so far, but I change to two hand swings as you adviced.
 

barrak

Level 5 Valued Member
I just started incorporating 32K swings and 24K TGUs this week in my S&S. Looking ahead to beyond 32K swings, which is 20 weeks from now as laid out in S&S 2.0, I'm wondering whether continuing then to 40K swings and 32K TGUs is advisable.

My main concern is the possible need for more rest days which may hinder my 32K TGU progression.

I'd like to pick your brains on the following ideas, especially on how realistic they are for a mid-50's age group. I'll be doing little else except some moderate rucking during mid-May to mid-August:

1. Once 32K swings are achieved and while working on 32K TGUs, mix in strictly two-handed 40K swings.
2. Once 32K swings are achieved and while working on 32K TGUs, mix in 24K snatches.
3. Once 32K swings are achieved and while working on 32K TGUs, stay at 32K swings and time-test once a week with swings only at 24K.
4. Once 32K swings are achieved and while working on 32K TGUs, take a step back on swings to 24K and build back up to 32K.
5. Starting now, accelerate my 24K and 32K TGU step-loading from 4-week intervals to 3, while decelerating my 32K swing step-loading from 4 to 6-week intervals.

Again, my main objective is to avoid having to reduce my practice days to less than 5 days a week, until I'm ready to move forward to 40K for both lifts.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
1. Once 32K swings are achieved and while working on 32K TGUs, mix in strictly two-handed 40K swings.
2. Once 32K swings are achieved and while working on 32K TGUs, mix in 24K snatches.
3. Once 32K swings are achieved and while working on 32K TGUs, stay at 32K swings and time-test once a week with swings only at 24K.
4. Once 32K swings are achieved and while working on 32K TGUs, take a step back on swings to 24K and build back up to 32K.
5. Starting now, accelerate my 24K and 32K TGU step-loading from 4-week intervals to 3, while decelerating my 32K swing step-loading from 4 to 6-week intervals.

Again, my main objective is to avoid having to reduce my practice days to less than 5 days a week, until I'm ready to move forward to 40K for both lifts.
Those all look like reasonable approaches. Within the context of your goal, and S&S program, I like the 40kg 2H swings option best.

And don't forget to always be seeking to do better swings. More powerful. More effective. More explosive. More precise. Every. Single. Session. Get-ups too... more natural, better transitions, more control, more quality time under tension. Every session a practice.
 

barrak

Level 5 Valued Member
Those all look like reasonable approaches. Within the context of your goal, and S&S program, I like the 40kg 2H swings option best.

And don't forget to always be seeking to do better swings. More powerful. More effective. More explosive. More precise. Every. Single. Session. Get-ups too... more natural, better transitions, more control, more quality time under tension. Every session a practice.
Thanks Anna for the input.

I might also use the opportunity to practice uneven double-bell swings. You suggested it to me last year and it proved harder than I expected.
 

barrak

Level 5 Valued Member
I realize that keeping an eye on the bell during getups from supine till kneeling position is recommended for safety.

I just realized I always kept my head and neck neutral throughout the movement without trying to even eye the bell. I'm in week 13 of S&S and am already incorporating 24K getups.

Do I need to break this "bad habit" moving forward or can I continue relying on shoulder/arm feedback re bell position?
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
I realize that keeping an eye on the bell during getups from supine till kneeling position is recommended for safety.

I just realized I always kept my head and neck neutral throughout the movement without trying to even eye the bell. I'm in week 13 of S&S and am already incorporating 24K getups.

Do I need to break this "bad habit" moving forward or can I continue relying on shoulder/arm feedback re bell position?
Probably not a big deal, but no reason not to try the recommended method, "look at the kettlebell for the duration of this phase" S&S 2.0 pg 49. Would be interested to hear if it works any differently for you.
 

barrak

Level 5 Valued Member
Probably not a big deal, but no reason not to try the recommended method, "look at the kettlebell for the duration of this phase" S&S 2.0 pg 49. Would be interested to hear if it works any differently for you.
I'll give it a try a couple of sessions and see how it goes. Thanks.
 

crazycanuck

Level 8 Valued Member
Ive had a quick flick threw the book but im a bit unsure...
I do 10 swings left
Rest
10 swings right

Then do i do the turkish get ups left x5 then right x5

Or do i do 10 left swings 1 get up 10 right swings 1 get up and repeat x5

Sorry i find it abit confusing!
10L or R depending what side you want to start on, then continue alternating arms to a total of 10 sets. Rest as long as you need to to be able to comfortably talk before starting the next set.

Rest after this, then start getups. For getups one side, then the other, and continue alternating. Repeat that 5 times, resting as you need to...I keep 5 pennies on the floor and move them one at a time once I have done a L and then a R....1L, then R. Repeat 1L, then R, and so on.
 
Hi Guys, new to kettlebell. Just ordered Simple and Sinister, should arrive in a week. I am a 51 year old male, what weight kettlebell should I get to start. From what I can tell it is mostly(all?) single arm swings? So I should just need one weight to begin? Looking forward to starting this journey!

Thanks, Mike
 

Bunn

Level 5 Valued Member
@MCswing Most men will start with a 16kg (35lb) bell and progress to a 24kg and beyond. This is dependent on your current strength levels though, you may be able to begin with a 24kg, or may need lighter than the 16kg, only you will know where you are at right now.

Even if your first bell seems too heavy, you will see how to progress from two to one handed swings as needed. Just don't go too heavy too soon.

Lastly, your initial progression may be pretty quick, don’t worry about having a bell that gets too light, there is always a use for them.
 

barrak

Level 5 Valued Member
Hi Guys, new to kettlebell. Just ordered Simple and Sinister, should arrive in a week. I am a 51 year old male, what weight kettlebell should I get to start. From what I can tell it is mostly(all?) single arm swings? So I should just need one weight to begin? Looking forward to starting this journey!

Thanks, Mike
I'm not a qualified trainer, just a fellow 50-something who was in your shoes not too long ago and who can now swing a 32K and getup a 24K.

Proper patterning comes before deciding on the weight. Just started training my high school boy on proper swing patterning. Even though he's on the varsity cross country team and can do a mean sub-5 minute mile, his hip hinge and squat patterns were horrid at the beginning. So spend some time there if needed.

Beyond that, a quick way to decide on the swing weight is to use a make-shift weight at home; a towel tied to a dumbbell or weight plate or a small sturdy bag packed with what have you. They are actually better than learning the swing with kettlebells as they'll keep you honest in terms of relying only on hip thrusts to swing the weight rather than on lifting it with your arms. You'll know you need more hip power and less arm lifting if your arms lead the weight at the top of the movement. Use more weight until you no longer can have the arms and weight form a straight horizontal line at the top of the movement with a good standing plank. That will be the smallest weight you should buy for the swings. Stick to two-hand swings for a while once you get your starter kettlebell.

As for the getup weight, if you haven't done getups before, you may find yourself humbled by the tiniest loads, even a 10lb. dumbbell!! (that's where I had to start) Don't wait for the book... start practicing the first half of the getup now with a water bottle or a small dumbbell... just from supine to a tall sit.
 

Arash Mohammady

Level 2 Valued Member
Hello comrades! I want to stronger in my military press and to be able to press 32 kg with 65 kg body weight. I’ve heard the saying “if you want to press a lot then press a lot” many times in past forums. So if do greasing the groove throughout the day with 24 kg for 3-5 reps will it effect my S&S performance? And will it help to reach my goal?
 

Arash Mohammady

Level 2 Valued Member
Hello comrades just achieved simple! Should I start doing Q&D for a bit then return to conquer the beast or should I pursue the beast and do Q&D after? Which is the best path to take?
 

Don Fairbanks

SFG II
Certified Instructor
How long is the Q&D protocol
I loaned my book out, so not positive, but I think 6-12 weeks. Check the Q&D thread on the forum. I did not follow the schedule that was set in the book, I mixed all the varieties of Q&D in with other forms of training and still received a nice WTH effect.
 
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Bunn

Level 5 Valued Member
@Arash Mohammady the recommended first time through Q&D is 8-12 weeks, then run it in 6 week blocks between your other programs. Some people have been running versions all year long with good results as well.

I would recommend running it as written for at least 8 weeks and then see how you might want to modify the programming to suit your needs.
 
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