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Bodyweight Simple & Sinister + Gymnastic Bodies(ish)

rvaldrich

Level 5 Valued Member
Howdy y'all! Been here forever, but haven't posted in...well, forever.
I fell down the rabbit hole of wanting to do EVERYTHING AT ELITE LEVEL!!! Went looking for how to combine gymnastics and power lifting and olympic lifting and parkour and cobblery and 19th Planet Shadow Kung Fu MMA, etc.
Stumbled across Pavel's classic quote of 'you combine two programs by doing one or the other' and that helped calm me down. :)

But!
I read a lot of posts about combining this program with that program and I sympathized with a lot of the people who felt the urge to customize (us poor, lost souls). I've been doing a program that I really love and it's been delivering performance like clockwork. I thought I'd share in case somebody else falls down the rabbit hole behind me.

TL;DR - Simple & Sinister, with two high-level calisthenic lifts each day for a comfortably challenging 2x3.

More in-depth:
Warm-up with Super Joints, then some easy martial arts stuff (forms, etc).
Simple & Sinister trifecta (squats, bridges, halos) with a 16kg bell (I've yet to see a strong case for going heavier)
Simple & Sinister. No timing, but 5 breaths between swing-sets; talk test between get-ups.
Two Calisthenics:
Monday - Front and Back Lever Pulls
Tuesday - Handstand Push-up and One-Arm Chin-up
Wednesday- Side Lever Pull and Windshield Wiper
Thursday - Pistol squats and Stand-to-Stand Bridges
Friday - Planche Push-up and Lever Row

I started two-three years ago after wandering in the desert of training programs (Gymnastic Bodies, Convict Conditioning, Athlean-X, etc). Despite weighing 210-215lbs, I started with the 16kg two-handed swings and shoe get-ups. I systematically worked up to (as of this morning) 36kg get-ups and 24kg one-handed swings. I've also reached mid- to high level progressions in all the calisthenics (eg: I started with standard pull-ups and I'm now adding reps to the assisted one-arm chin-ups).
The program has delivered very reliably, but also very slowly. It plays to my greatest strength, which is patience (which admittedly is counter-intuitive given my prior program-jumping). I train in twelve-week cycles. At the start of each, I set a new PR with the calisthenic lifts and then I stay at that progression, set, and rep scheme for the remainder of the cycle. No matter how easy it seems, I stay with those numbers.
With the kettlebells, I go up in weight for 2 sets a week (16kg x 10 sets Week 1 -> 20kg x 2 sets & 16kg x8 sets Week 2, etc, pausing progress at weeks 6 and 12). I inch up the weight at a snail's pace, so progress is slow but so consistent, I can set my calendar by it. I approach the calisthenics as lifts and their performance as practice. I'm just maintaining a skill, while gently nudging the difficulty up once a season.

I know mixing programs can be frowned upon but this has worked consistently and wonderfully for me. It's given me enough breathing room to constantly have energy and focus to dial in on little details, since the rest of the program is on auto-pilot.
I have scheduled to do get-ups with the Beast by the end of the year and I see no reason why that won't happen. Full Planche Push-up by this time next year, too. And likewise, it feels very doable.

Hope this helps some people. Happy Training! :)
 

rvaldrich

Level 5 Valued Member
And I can't format a post worth a d@mn.

Also, I put this under bodyweight because the added calisthenic lifts seemed to be the unique factor, so it seemed the place. If this goes in another section, moderators, please accept my apology and feel free to shift this elsewhere or even just delete. :)
 

Bauer

Level 6 Valued Member
Howdy y'all! Been here forever, but haven't posted in...well, forever.
I fell down the rabbit hole of wanting to do EVERYTHING AT ELITE LEVEL!!! Went looking for how to combine gymnastics and power lifting and olympic lifting and parkour and cobblery and 19th Planet Shadow Kung Fu MMA, etc.
Stumbled across Pavel's classic quote of 'you combine two programs by doing one or the other' and that helped calm me down. :)

But!
I read a lot of posts about combining this program with that program and I sympathized with a lot of the people who felt the urge to customize (us poor, lost souls). I've been doing a program that I really love and it's been delivering performance like clockwork. I thought I'd share in case somebody else falls down the rabbit hole behind me.

TL;DR - Simple & Sinister, with two high-level calisthenic lifts each day for a comfortably challenging 2x3.

More in-depth:
Warm-up with Super Joints, then some easy martial arts stuff (forms, etc).
Simple & Sinister trifecta (squats, bridges, halos) with a 16kg bell (I've yet to see a strong case for going heavier)
Simple & Sinister. No timing, but 5 breaths between swing-sets; talk test between get-ups.
Two Calisthenics:
Monday - Front and Back Lever Pulls
Tuesday - Handstand Push-up and One-Arm Chin-up
Wednesday- Side Lever Pull and Windshield Wiper
Thursday - Pistol squats and Stand-to-Stand Bridges
Friday - Planche Push-up and Lever Row

I started two-three years ago after wandering in the desert of training programs (Gymnastic Bodies, Convict Conditioning, Athlean-X, etc). Despite weighing 210-215lbs, I started with the 16kg two-handed swings and shoe get-ups. I systematically worked up to (as of this morning) 36kg get-ups and 24kg one-handed swings. I've also reached mid- to high level progressions in all the calisthenics (eg: I started with standard pull-ups and I'm now adding reps to the assisted one-arm chin-ups).
The program has delivered very reliably, but also very slowly. It plays to my greatest strength, which is patience (which admittedly is counter-intuitive given my prior program-jumping). I train in twelve-week cycles. At the start of each, I set a new PR with the calisthenic lifts and then I stay at that progression, set, and rep scheme for the remainder of the cycle. No matter how easy it seems, I stay with those numbers.
With the kettlebells, I go up in weight for 2 sets a week (16kg x 10 sets Week 1 -> 20kg x 2 sets & 16kg x8 sets Week 2, etc, pausing progress at weeks 6 and 12). I inch up the weight at a snail's pace, so progress is slow but so consistent, I can set my calendar by it. I approach the calisthenics as lifts and their performance as practice. I'm just maintaining a skill, while gently nudging the difficulty up once a season.

I know mixing programs can be frowned upon but this has worked consistently and wonderfully for me. It's given me enough breathing room to constantly have energy and focus to dial in on little details, since the rest of the program is on auto-pilot.
I have scheduled to do get-ups with the Beast by the end of the year and I see no reason why that won't happen. Full Planche Push-up by this time next year, too. And likewise, it feels very doable.

Hope this helps some people. Happy Training! :)
Great programming on your part and very well within the Easy Strength guidelines I would think. Personally I would not be able to do it.
 

Molson

Level 5 Valued Member
Howdy y'all! Been here forever, but haven't posted in...well, forever.
I fell down the rabbit hole of wanting to do EVERYTHING AT ELITE LEVEL!!! Went looking for how to combine gymnastics and power lifting and olympic lifting and parkour and cobblery and 19th Planet Shadow Kung Fu MMA, etc.
Stumbled across Pavel's classic quote of 'you combine two programs by doing one or the other' and that helped calm me down. :)

But!
I read a lot of posts about combining this program with that program and I sympathized with a lot of the people who felt the urge to customize (us poor, lost souls). I've been doing a program that I really love and it's been delivering performance like clockwork. I thought I'd share in case somebody else falls down the rabbit hole behind me.

TL;DR - Simple & Sinister, with two high-level calisthenic lifts each day for a comfortably challenging 2x3.

More in-depth:
Warm-up with Super Joints, then some easy martial arts stuff (forms, etc).
Simple & Sinister trifecta (squats, bridges, halos) with a 16kg bell (I've yet to see a strong case for going heavier)
Simple & Sinister. No timing, but 5 breaths between swing-sets; talk test between get-ups.
Two Calisthenics:
Monday - Front and Back Lever Pulls
Tuesday - Handstand Push-up and One-Arm Chin-up
Wednesday- Side Lever Pull and Windshield Wiper
Thursday - Pistol squats and Stand-to-Stand Bridges
Friday - Planche Push-up and Lever Row

I started two-three years ago after wandering in the desert of training programs (Gymnastic Bodies, Convict Conditioning, Athlean-X, etc). Despite weighing 210-215lbs, I started with the 16kg two-handed swings and shoe get-ups. I systematically worked up to (as of this morning) 36kg get-ups and 24kg one-handed swings. I've also reached mid- to high level progressions in all the calisthenics (eg: I started with standard pull-ups and I'm now adding reps to the assisted one-arm chin-ups).
The program has delivered very reliably, but also very slowly. It plays to my greatest strength, which is patience (which admittedly is counter-intuitive given my prior program-jumping). I train in twelve-week cycles. At the start of each, I set a new PR with the calisthenic lifts and then I stay at that progression, set, and rep scheme for the remainder of the cycle. No matter how easy it seems, I stay with those numbers.
With the kettlebells, I go up in weight for 2 sets a week (16kg x 10 sets Week 1 -> 20kg x 2 sets & 16kg x8 sets Week 2, etc, pausing progress at weeks 6 and 12). I inch up the weight at a snail's pace, so progress is slow but so consistent, I can set my calendar by it. I approach the calisthenics as lifts and their performance as practice. I'm just maintaining a skill, while gently nudging the difficulty up once a season.

I know mixing programs can be frowned upon but this has worked consistently and wonderfully for me. It's given me enough breathing room to constantly have energy and focus to dial in on little details, since the rest of the program is on auto-pilot.
I have scheduled to do get-ups with the Beast by the end of the year and I see no reason why that won't happen. Full Planche Push-up by this time next year, too. And likewise, it feels very doable.

Hope this helps some people. Happy Training! :)

Conjugate S&S! Well done!
 

John DeStefano

Level 5 Valued Member
I fell down the rabbit hole of wanting to do EVERYTHING AT ELITE LEVEL!!! Went looking for how to combine gymnastics and power lifting and olympic lifting and parkour and cobblery and 19th Planet Shadow Kung Fu MMA, etc.
First, I love this! Been there.

Second, very cool training over all. I see no reason to not GTG or train calisthenics exactly as you describe. If it works for you, it works for you. Often I think that the StrongFirst reply of -just do the program- is for people who have to ask "Can I do X+Y+Z?". I agree, just do the program, and hopefully eventually you get to a point where you know if and how you can do other things. Ultimately it's your decision. Progress doesn't lie, although rate of progress might be in question.

I'm gearing up to recert for Elite and have had to add the OA and OAOLPU progressions back into my training, as well as swings and snatches to prep for the snatch test. After being very focused on the barbell for months and months now, probably close to 1.5 years, I've been thinking that after recert, I may take a deep dive into calisthenics. I have several GMB programs just sitting in a Chrome tab, all lonely. And I'm thinking swings, and probably not snatches, will be the second component to my training.

I'll miss loading up a heavy barbell and thinking, oh crap, I have to lift that?!
 

guardian7

Level 6 Valued Member
Howdy y'all! Been here forever, but haven't posted in...well, forever.
I fell down the rabbit hole of wanting to do EVERYTHING AT ELITE LEVEL!!! Went looking for how to combine gymnastics and power lifting and olympic lifting and parkour and cobblery and 19th Planet Shadow Kung Fu MMA, etc.
Stumbled across Pavel's classic quote of 'you combine two programs by doing one or the other' and that helped calm me down. :)

But!
I read a lot of posts about combining this program with that program and I sympathized with a lot of the people who felt the urge to customize (us poor, lost souls). I've been doing a program that I really love and it's been delivering performance like clockwork. I thought I'd share in case somebody else falls down the rabbit hole behind me.

TL;DR - Simple & Sinister, with two high-level calisthenic lifts each day for a comfortably challenging 2x3.

More in-depth:
Warm-up with Super Joints, then some easy martial arts stuff (forms, etc).
Simple & Sinister trifecta (squats, bridges, halos) with a 16kg bell (I've yet to see a strong case for going heavier)
Simple & Sinister. No timing, but 5 breaths between swing-sets; talk test between get-ups.
Two Calisthenics:
Monday - Front and Back Lever Pulls
Tuesday - Handstand Push-up and One-Arm Chin-up
Wednesday- Side Lever Pull and Windshield Wiper
Thursday - Pistol squats and Stand-to-Stand Bridges
Friday - Planche Push-up and Lever Row

I started two-three years ago after wandering in the desert of training programs (Gymnastic Bodies, Convict Conditioning, Athlean-X, etc). Despite weighing 210-215lbs, I started with the 16kg two-handed swings and shoe get-ups. I systematically worked up to (as of this morning) 36kg get-ups and 24kg one-handed swings. I've also reached mid- to high level progressions in all the calisthenics (eg: I started with standard pull-ups and I'm now adding reps to the assisted one-arm chin-ups).
The program has delivered very reliably, but also very slowly. It plays to my greatest strength, which is patience (which admittedly is counter-intuitive given my prior program-jumping). I train in twelve-week cycles. At the start of each, I set a new PR with the calisthenic lifts and then I stay at that progression, set, and rep scheme for the remainder of the cycle. No matter how easy it seems, I stay with those numbers.
With the kettlebells, I go up in weight for 2 sets a week (16kg x 10 sets Week 1 -> 20kg x 2 sets & 16kg x8 sets Week 2, etc, pausing progress at weeks 6 and 12). I inch up the weight at a snail's pace, so progress is slow but so consistent, I can set my calendar by it. I approach the calisthenics as lifts and their performance as practice. I'm just maintaining a skill, while gently nudging the difficulty up once a season.

I know mixing programs can be frowned upon but this has worked consistently and wonderfully for me. It's given me enough breathing room to constantly have energy and focus to dial in on little details, since the rest of the program is on auto-pilot.
I have scheduled to do get-ups with the Beast by the end of the year and I see no reason why that won't happen. Full Planche Push-up by this time next year, too. And likewise, it feels very doable.

Hope this helps some people. Happy Training! :)

I don't think Pavel has ever said that S&S is a program to be done by itself. He has always presented it as a program that can be done almost daily and not take too much out of you so you can do other programs or do a job that requires you to be physically ready at any time. According to the first book, the inspiration for the program was what a boxing coach thought was the best bang for the buck minimalist program that boxers could do while training.
 

q.Hung

Level 6 Valued Member
Based on my experience (I worked until straddle planche push up, half planche, back lever and straddle front lever), calisthenics skills are not something you can do with low volume like 2 x 3.
It takes lots of skill, balance to get to the right position. It's easy to be arched, tweaked, bent-armed and think it's a good form. So more volume/more time needs to spend for it.

On the bright side the calisthenics skills do not punish you as hard as heavy barbell exercises so you can work more volume.

For the SnS part - I have no idea. It's been too long since the last time I did it. But as long as you don't rush with the weight of the get-up (think about all the leaning you need to do with back/front lever and planche), I think you'll be just fine.
 
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