Simple & Sinister = Pressing Strength?

NormanOsborn

Level 5 Valued Member
After a lot of thought, and some excellent advice from you guys, I've decided to stick with Simple & Sinister until I at least reach Simple. Which, given my current rate of progress, will probably be around the time of the US Presidential Election...in 2024.

MASA: Make America Sinister Again. :)

I love S & S because it is indeed very simple to follow. Warm up, 10 X 10 Swings, 2 X 5 TGU, and Bob's the bloke who buggers your Aunty. The only reservation I have is the lack of Pressing. And yes, I've read that TGU's are classified as a Static Press. But given the relatively low volume, and the necessity to keep the weight the same until one can do the full range of motion, is it enough to develop pressing strength? Or should I add some Clean and Press as well?

As always, thanks in advance.
 

pet'

Level 8 Valued Member
Hello,

@NormanOsborn
It depends on what level of pressing strength you want to achieve.

S&S + Soju & Tuba pairs well for instance. You can also use the Daily Dose Deadlift Program with presses.

I really like doing a OA push up after each GU + GTG OAP during the day

Kind regards,

Pet'
 

NormanOsborn

Level 5 Valued Member
Hello,

@NormanOsborn
It depends on what level of pressing strength you want to achieve.

S&S + Soju & Tuba pairs well for instance. You can also use the Daily Dose Deadlift Program with presses.

I really like doing a OA push up after each GU + GTG OAP during the day

Kind regards,

Pet'
I'm sorry, what is Soju & Tuba?
 

Trever

Level 4 Valued Member
Hello,

@NormanOsborn
It depends on what level of pressing strength you want to achieve.

S&S + Soju & Tuba pairs well for instance. You can also use the Daily Dose Deadlift Program with presses.

I really like doing a OA push up after each GU + GTG OAP during the day

Kind regards,

Pet'
If pairing S&S with Soju and Tuba, how would you do it? Both in the same session and if so which one first?
If Soju and Tuba is recommend 3 times per week, would you reduce S&S to 3 times per week? Thanks.

Trever
 

Caleb G.

Level 6 Valued Member
After a lot of thought, and some excellent advice from you guys, I've decided to stick with Simple & Sinister until I at least reach Simple. Which, given my current rate of progress, will probably be around the time of the US Presidential Election...in 2024.

MASA: Make America Sinister Again. :)

I love S & S because it is indeed very simple to follow. Warm up, 10 X 10 Swings, 2 X 5 TGU, and Bob's the bloke who buggers your Aunty. The only reservation I have is the lack of Pressing. And yes, I've read that TGU's are classified as a Static Press. But given the relatively low volume, and the necessity to keep the weight the same until one can do the full range of motion, is it enough to develop pressing strength? Or should I add some Clean and Press as well?

As always, thanks in advance.
I've noticed that I 'feel' like pressing after most s&s sessions. Currently integrating the 32 toward simple.
 

Mark Limbaga

Level 7 Valued Member
Elite Certified Instructor
If pairing S&S with Soju and Tuba, how would you do it? Both in the same session and if so which one first?
If Soju and Tuba is recommend 3 times per week, would you reduce S&S to 3 times per week? Thanks.

Trever
What is your priority?? If it's hitting timeless or timed s and s do s and t twice a week
 

Trever

Level 4 Valued Member
My goal would be timeless simple, possibly timed simple. At my body size I think timed would be a big achievement.
 

pet'

Level 8 Valued Member
Hello,

If you plan to reach Simple, then an almost daily S&S is what works the best (or at least 4 times a week). You can still do S&T 3x a week simultaneously with no issue because the volume is low enough

This is what I did and it worked well.

A pure GTG (so no real programming) also works.

Kind regards,

Pet'
 

watchnerd

Level 6 Valued Member
The only reservation I have is the lack of Pressing.
So just add some pressing at whatever volume you think won't interfere with S&S.

S&S is a minimalist program, and as such, it can't cover all the bases comprehensively.

But it's low impact enough (until you get to heavy KBs) that you can add additional work.

Or swap out the TGU for presses every other workout.

@Steve Freides had a post about when is it okay to modify a program. If I recall correctly, he thought the swings were the more core piece of S&S.
 

KimoSabe

Level 6 Valued Member
In my very limited experience (currently halfway done with the transition to 20 kg), I was able to press the 20 once per side after I completed a month of timeless sessions with the 16. Before, I couldn't even get it to budge.
 

pet'

Level 8 Valued Member
Hello,

If you want to get the 1/2 bdw press, then a dedicated training may be necessary.

S&S is not a pressing program. Of course there is a press motion (floor press) and we could consider the GU as a static press but it remains kind of "dubious". Yes the GU will help the press due to the feeling of OVH work with full tension. The floor press also plays a role. Nonetheless:
- ROM is completely different
- In all cases, we can usually GU way more than we can press because...this is static.

I weigh roughly 60kg (even less most of the time...) I can do Timeless Simple or even, for the "mental game" and "polishing technique" thing session with 15 GUs. So the static press is not supposed to be an issue. But I can not press the 32. I can press 30, after a specific training (basically RoP & Red Zone).

When I ran S&S only, my press went from 20 to 24. Indeed, there is an improvement due to carryover, but "nothing more".

Disclaimer:
I do not want to be harsh with S&S. This is clearly a wonderful program which helps for everything to a certain extent. But if we want specific training (here, increasing the press), then there are other tools. Plus I am a great fan of the GU !

Kind regards,

Pet'
 

NormanOsborn

Level 5 Valued Member

IMayAgainKnowChris

Level 5 Valued Member
After a lot of thought, and some excellent advice from you guys, I've decided to stick with Simple & Sinister until I at least reach Simple. Which, given my current rate of progress, will probably be around the time of the US Presidential Election...in 2024.

MASA: Make America Sinister Again. :)

I love S & S because it is indeed very simple to follow. Warm up, 10 X 10 Swings, 2 X 5 TGU, and Bob's the bloke who buggers your Aunty. The only reservation I have is the lack of Pressing. And yes, I've read that TGU's are classified as a Static Press. But given the relatively low volume, and the necessity to keep the weight the same until one can do the full range of motion, is it enough to develop pressing strength? Or should I add some Clean and Press as well?

As always, thanks in advance.
MASA!!!
I got some advice on here before which was just to add maybe 2x5 presses to the s and s warmup but I more often tend to just do a few sets of 3 with the 24kg later in the day after work. GTG style. A few sets of 3 as in like maybe 3-5x3. I definitely FEEL that need to press being satisfied and it doesn’t seem to interfere with S and S at all.
 

pet'

Level 8 Valued Member
Hello,

Push press with a very slow eccentric phase. Usually, slow negatives help for getting stronger push & pull

Kind regards,

Pet'
 

Coyotl

Level 6 Valued Member
@Pavel Macek wrote an article about using S&S for an MMA fighter, and stated that they started alternating getups and push presses once they got over 32kg.

Perhaps that would be the minimal change you could do - every other session replace the get up with a press. Depending on how that and your get ups go, you could consider making bigger changes, but a couple of months alternating 10x1 getups with 10x10 push presses sounds pretty imPRESSive. (Sorry couldn't resist.)
 

NormanOsborn

Level 5 Valued Member
@Pavel Macek wrote an article about using S&S for an MMA fighter, and stated that they started alternating getups and push presses once they got over 32kg.

Perhaps that would be the minimal change you could do - every other session replace the get up with a press. Depending on how that and your get ups go, you could consider making bigger changes, but a couple of months alternating 10x1 getups with 10x10 push presses sounds pretty imPRESSive. (Sorry couldn't resist.)
That looks good, although 10 x 10 is high volume for Push-Press.
 

Papa Georgio

Level 5 Valued Member
Yeah, obviously S&S has some deep flaws because there's no pressing. While were on it, let's figure out a way to get a couple pullups and barbell deadlifts in there too. ;)

But seriously, If you have the energy and ability to recover from pressing more than some light warm-up weights, maybe you're not pushing your S&S hard enough.

TGU will build your strength base adequately, and then after you hit your target in S&S you can the work on training the neurological skill of the press movement pattern. For me, trying to make meaningful progress in TGU & pressing and the same time was slow and arduous. Maybe your experience would be different.

My advice is to not add in anything that will give you an excuse to fail. Stick to the program until you hit your goal. If you really want to do a pressing program, then use that as motivation to hit your S&S goals quicker, so you can proceed to that next program.

JMO, Good Luck!
 
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