Ah - and also I wonder about the step loading. It's seems to me that one of the problems step loading is trying to solve - a limited amount of bells. Do your sets - upgrade to another bell, eventually get another one. That is sweet. I just wonder - how close am I to the truth.
Both questions will be answered by re-reading S&S 2.0, starting at pg. 59.
But the TLDR;
- Why ten swings? You can do less, but 10 is to balance out the the spectrum of low rep |-strength----hypertrophy----endurance-| high rep and still stay anti-glycolytic.
(And sometimes I do my sets with less reps. Like in sets of 5 or 7, especially when testing with a heavier bell. I also intend to experiment with higher than ten reps once I reach timeless Simple. Right now I'm an focused on increasing my strength. But I intend to plateau at my 32KG for a year or two and then trying to increase stamina and work on strengthing my connective tissue and work on other things on the side like pressing, snatches and clean and jerk.)
- Why step progression? Pavel has mentioned other methodologies to progress. But he wanted to present a bulletproof method that can be done indefinitely and not hit a plateau and still make progress. By adding two sets of heavier swings and one set of TGU's every month, he has found this to be possible. It gives a simple road map for anyone to do this.
(Experientially, I am finding this to be true. Last year I thought I was doing fine and could "fast-forward" to my 32KG. And I actually was, until I wasn't. I had plateaued twice and reached a burnout point. It wasn't sustainable. Now I am step loading and following it to a T. Strength gains come, even when operating at 70% TRM. Just trust the process.)
You also have to keep in mind, that this is a GPP program. For the majority it can be the only training regimen they need. For others they will be specific program training for their sport or lifestyle or vocation. And this program minimum is flexible enough that it can be run in unison with other sports or training...within reason.
Got a hip niggle at some point and aggravated it with my attempts at one arm swings.
I think I’m going to dial it way back again and just do the “practice for 10-15 minutes” for get ups and swings so I can spend some time with all of the beginner drills, particularly the deadlift and bodyweight TGU. Won’t start programming anything until I can do one arm swings competently.
This practice, plus light running, Original Strength and some Flexible Steel is going to be my training for now. I need to get my body to a point where I’m not coming into training with niggles from daily life.
My plan still involves progressing to 24 for everything by the end of the year! This is the year for building the base, for strength, power, mobility and cardio.
I had a similar problem. I have a problem with my SI joint. It's chronic, but not serious. Thanks to
@Brett Jones and
@Anna C they helped me identify some problems in my swing technique...and I also have to eat some crow, and admit I was trying to accelerate my progression to the 32KG too quickly. I can TGU the 32KG. I can 1H swing the 32KG for 3, 4, 5 sets. But not as well as I should, and eventually it comes back and bites me in the butt and I plateau. I dialed it back and de-loaded. I stuck to the 24KG for an entire month. Worked on improving the power and effectiveness of my swings. I worked on making the TGU harder with pauses, going slowly, done in reverse order with the 24KG.
When I incorporated the 32KG back in this month my swings feel more crisp, the bell goes up easily on the TGU. That means in five months time I should totally be on the 32KG. But I've set a soft limit of end of year. And honestly, I don't care if I haven't completely reached Simple by then. As long as I don't plateau, I don't get hurt, and keep making progress, it's all good.
I've also stopped trying to force progress. Now I'm just letting it happen. Three times a week. No other programs, other than a little bodyweight practice in a GtG fashion. The only other thing I intend to do is add the
@AleksSalkin 9 Min Challenge for off days. I might just stay at this for a year or two and then see where I'm at.
