Adachi
Level 7 Valued Member
after you reach Simple, and you're pursuing Sinister Yes.You mean when you reach Sinister?
after you reach Simple, and you're pursuing Sinister Yes.You mean when you reach Sinister?
I thought it was drop down to 3-4 days? Well then I guess I’m good!after you reach Simple, and you're pursuing Sinister Yes.
M | T | W | Th | F |
---|---|---|---|---|
2 hand swing | - | 1 hand swing | - | Race the clock* |
I used to have a bit of that issue. Seems it was some kind of weakness in the adductor muscles, because stretching didnt help but doing some isolation exercises on my adductors with a resistance band did fix the issue. I still do a few sets couple of times a week, because I think the adductors tend to get underused.Does anybody else get adductor DOMS from S&S? Whenever I have a short break I have the worst upper and Inner thigh stiffness and doms that seems to be too high for it to be hammies. Gracilus maybe?
I actually consider this after I get 24kg across. My training session at the moment is 35-37 minutes, plus 10-12 minutes stretching. 40 min daily is not much, but together with obligatory shower in the summer days it becomes quite a time investment if done daily. I don't mind swinging the bell daily, but it feels like I prioritize my S&S practice above anything else.I did 7 sessions across two weeks while progressing to 36 kg.
Mon 2H S/S+ (32/36 kg)
Wed 1H S/S+ (32/36 kg)
Fri 1H S- (24 kg)
Mon 2H S/S+ (32/36 kg)
Tue 1H S/S+ (32/36 kg)
Thu 2H S/S+ (32/36 kg)
Fri 1H S- (24 kg)
So only one 1H session per week with working weight.
I actually felt the same, but weak muscles tend to get shorter as well. Im not an expert but based on my experience, you might benefit from focusing on adductors a bit on the side of S&S. You want to be able to do deep goblet squats and feel good in your adductors. Or try to just warm up and activate your adductors before gs and see if you notice any difference.@Nacho
Awesome, thanks for that. I've been trying to narrow it down and have been suspecting adductors over hammies for a bit, I was actually wonder if it was from going too deep in the G squat, since using a heavier weight and getting slightly less ROM the issue seems to be a bit better.
That's the thing, I have great depth in my goblet squats, and feel great doing them, but have perpetual DOMS in my upper inner thighs, and it's giving me the sh$ts. What have you found good for your adductors as an "add on"?I actually felt the same, but weak muscles tend to get shorter as well. Im not an expert but based on my experience, you might benefit from focusing on adductors a bit on the side of S&S. You want to be able to do deep goblet squats and feel good in your adductors. Or try to just warm up and activate your adductors before gs and see if you notice any difference.
I found that focusing on eating more protein in particular, but also more in general definitely helps me recover better and have less twinges and in my training.Not for nothing, ever notice when we talk about recovery from SS, we never talk about eating a little more?
That's the thing, I have great depth in my goblet squats, and feel great doing them, but have perpetual DOMS in my upper inner thighs, and it's giving me the sh$ts. What have you found good for your adductors as an "add on"?
TLDR; I go by “feel” now. How I feel starting a session, a week, workload, stress, diet and other physical activities all play into it.I'm curious about how many days a week people actually train S+S once they start working with the 32. Doing a whole session with the 24 is almost like yoga, but bringing the 32 into the mix makes it a heavy "workout" session, and I just can't do that four times a week. I was thinking about using the 32/40 twice a week and doing one session with a lighter weight. Anyone else have that experience?
Some background:
1. I've acheived timeless simple years ago but then I was diagnosed with shiny object syndrome and quit it too soon. I'm returning back to S+S and I am determined to stick with it longer and maybe try for timeless solid (S+S is the only program that I really saw gains from).
2. 4 young kids who want me to play basketball with them every day, lots of coaching duties, plus some sparring now and then, so recovery is more difficult.
Have you acheived timeless simple? This is what I think about: Timeless simple/solid 2 days a week (maybe three, if I feel strong), then maybe 1-2 sessions with the 16 or 24 just to keep my body feeling good or for recovery.TLDR; I go by “feel” now. How I feel starting a session, a week, workload, stress, diet and other physical activities all play into it.
I’ve learned that at most I might have two “heavy” days a week, and usually only three total training sessions in a week (although I’m still trying for every other day). Sometimes it’s zero heavy days. If I have a “busy” week I only use the 16KG and 24KG, and might take longer breaks, even do it GtG fashion. I have found for me just getting in the reps is the important part.
For me that matters more than trying to accelerate “progress”-ion in weight.
Yeah, I hit it maybe a couple of months ago. Sort of. Took over an hour, but I hit the numbers. But it was kind of a "so now what?". I still can't do a bottoms up TGU with the 16KG...and I felt like my conditioning was slipping in the heart rate department.Have you acheived timeless simple? This is what I think about: Timeless simple/solid 2 days a week (maybe three, if I feel strong), then maybe 1-2 sessions with the 16 or 24 just to keep my body feeling good or for recovery.
Thanks for the explanation. This is a great way to think about it. I plan on following a similar protocol now that I'm back to simple. I will aim for 2-3 days a week but I will back off if I'm feeling burned out and work with the 16 or the 24.Yeah, I hit it maybe a couple of months ago. Sort of. Took over an hour, but I hit the numbers. But it was kind of a "so now what?". I still can't do a bottoms up TGU with the 16KG...and I felt like my conditioning was slipping in the heart rate department.
Anyway I tried maintaining at that weight, but started feeling old injuries creeping up on me again, or felt like my CNS was burning out, or was feeling like I was on the edge of getting sick. So I backed off.
I'm still working with the 32KG almost every week. Sometimes solely just the 32KG in a given week. But if I do that I generally find I can't do more than two training days a week...some weeks only once. So this is why I feel like consistently getting the reps in is more important then focusing on the weight. At least for me, at this stage, through summer due to busy-ness.
- I've experimented with trying to decrease reps per sets and do less than 100 swings. Like 5-8 reps of ten sets of 1H swings, or increasing the rest time between sets. I believe this can work without leaving me gassed. But I think it sacrifices some of the conditioning.
- On the inverse, some days I'm going light, but trying to ramp up conditioning with the 16KG and 24KG. Like if I'm "just not feeling it" in the strength department, I might just focus on form with the 24KG or even the 16KG and "put in the time".
- Some weeks I've also experimented on more of a conditioning aspect and, decreasing rest time between sets, or even just do back to back sets of swings, transitioning hands at the top of the tenth rep. I've easily knocked out 10x10 1H swings with the 16KG in about 3-4 min, and with the 24KG in about 10-12 min. Frankly that feels like it leaves me more gassed though, and I don't do it too often.
Likewise for TGU's, if I'm not feeling it for strength that day I'll focus on a lighter weight, but increase time under tension. Like I did doubles with the 24KG earlier this week because something was tight. Add 3-5 second pauses at each stage, and just focus on form. I've actually used the 16KG and done as many as 8 reverse TGU's without setting the bell down. There is something therapeutic about doing TGU's with a lighter weight that's just "easy".
- And I've actually been doing these more "more complex but lighter weight" sessions more often this summer simply because I'm doing so much other activity it doesn't leave me burned out quite as much. Nearly every week I work with the 32KG in both swings and TGU's, and I'm not losing strength, but it's kept me from burning out. But I still dream of being able to do reverse bottoms up TGU's with the 32KG.
It's funny though. I'm beginning to understand the old school mentality of "milking" a given weight for all it's worth. Start with a weight that's "heavy" for you, do what you can with it. As the weight becomes easier the focus with it changes more to a conditioning. Making the movement more complex, increasing reps per set, decreasing rest time between sets. I think there is an important "cardio" conditioning and strengthening of bone structure and connective tissues by following this pattern.
It's alluded to in S&S, but many seem to gloss it because they are chasing weight numbers, and try to rush to the end. I'm finding contentment in just following the program, experimenting here and there, but sticking to getting in at least 2-3 solid sessions per week of S&S and going by how I feel has been key for me.
Sounds like a good plan. Even if you "break even" one week, I'm sure the following weeks it will grow easier again as long as you stay consistent.Thanks for the explanation. This is a great way to think about it. I plan on following a similar protocol now that I'm back to simple. I will aim for 2-3 days a week but I will back off if I'm feeling burned out and work with the 16 or the 24.