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Kettlebell The Simple or Sinister standard by December 2017, Who is going to do it?

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Robert Noftz said:
Sorry to hear about your injury. Perhaps I can take that as a reminder about the importance of light days.
I started using the 32kg this week. I started practicing with kettlebells in October and did a little bit of many different exercises. About 3 weeks ago I decided to do Simple and Sinister exclusively. I just started using the 32kg this week. Before moving to the 32kg I could do the swings and get ups in less than 15 minutes with the 24kg.
When I first started, I practiced 4 or 5 times per week. Since I started S&S, I practice everyday. I took one day off when I had a really bad cold. Before that I had practiced 15 days in a row. My plan is to continue practicing every day unless I am sick, injured, or I feel burned out.
The plan is to practice every day according to the directions in Pavel's book, Kettlebell Simple and Sinister. I plan to make big jumps in the kettlebell size and move up to the 40kg next and then the 48kg. According to Pavel Tsatsouline, big jumps in weight elicit a better signal for the body to adapt. If I'm feeling tired I will use the 24kg for light days.

I hope you are able to stay injury free and you make it this year.

BTW I'm 49 so for me achieving this will be a very big deal.
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sounds like you're on the right path - i am 52 years old and sit in front of a computer for 10 hours a day, so the little time i spend with my training each day is extremely important to my well being - i would give you this advice - once you get past Simple and are working the 40 into your training try to maintain a daily or 5 day a week practice, but limit the 40 to 3 days per week and use the 32 and/or 24 for your light days. i found that the 40 was pretty taxing and using it everyday wore me down more than i recognized when i was in the thick of it and i didn't split between light and heavy days because i figured, as Pavel mentioned, if you don't have heavy days then you don't need the waviness of light and medium in your program, but it turns out 40 was heavy ... for me. and 48 was definitely heavy, so i should have used light days when i started implementing the 48 into my practice as well, and next time through i will. listen to your body, keep re-reading the books and be patient. best of luck, i hope to hear about you meeting the Sinister goals before the end of 2017 - here's to a very Strong year!
 
Robert Noftz said:
Who else is doing Simple and Sinister? Where are you at now?
I am doing Simple and Sinister exclusively and will be pursuing the Sinister standard. I plan to accomplish it by December of 2017.

I would be interested in the thoughts from other people who a planning to accomplish either standard. Perhaps we can discuss topics relevant to the subject and share insights over the course of this year.

God bless you on your journey,
Robert
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I'm with you, Robert. Been S&S now for several months swinging 24kg and get ups 24kg in the alotted fifteen minutes every other Wednesday. By the end of the month, I hope to be at 32kg for both. Truth to tell, I am
intimidated at the prospect of attempting 48kg. Scary stuff, to be sure. I would, eventually, like to give the SFG I certification weekend a go. Let's keep in touch! Sinister by December 2017? I'm in!
 
Keep Lifting said:
Im not sure it matters whether you consider yourself a specialist or not, ideally you will focus on the technique of the movements while you are training and if your objective is to meet the Sinister standard, then while you train to meet that objective I would say it would behoove you to become an S&S specialist for a least the 4-6 weeks prior to your test, but one could certainly train daily with S&S just as a general conditioning tool to make other aspects of life simpler. I choose Pavel's programming so i do not have to overthink my training. I do my best to understand the lifts and the reasoning behind the exercises implemented, but the beauty of most of Pavel's programming is that he makes it so efficient that you can roll out of bed, do the quick warm up, do the routine as written, then move on with your day. i don't really want to think much more about it than that, yet here i am hanging around the forum talking about kettle bells - so take everything i said with a grain of salt. I'm going to go think about something else ...
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As am I, sir, fighting the onset of obsession. It sure is fun, though!
 
I am just beginning S&S, but I am aiming to hit the Simple standard by the end of the year. While I am far off, regular training, and focus on form, while listening to my body, I am currently optimistic that I can get there. Time will tell, but regular, consistent training & commitment should get me close, if not there.
 
I'm headed towards simple this year. Do or die. Just started a training log. Currently doing swings with the 32kg and get ups with the 24kg.
 
Stephen Reynolds said:
I'm with you, Robert. Been S&S now for several months swinging 24kg and get ups 24kg in the alotted fifteen minutes every other Wednesday. By the end of the month, I hope to be at 32kg for both. Truth to tell, I am
intimidated at the prospect of attempting 48kg. Scary stuff, to be sure. I would, eventually, like to give the SFG I certification weekend a go. Let's keep in touch! Sinister by December 2017? I'm in!
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I would definitely like to read about our experience in the future. I agree the 48 seems intimidating. Then again when I first started the 24 felt awkward. I started to try the 32 on the get up and swings and thought no way. Now I have worked them into my routine and the 32kg isn't as difficult as I thought it would be. The time will be but just doing a get up with them isn't. The 24kg is for my light days now.
I did notice a big change when I added in the 32kg. I can tell a difference with my grip on the swings. I
Good luck and lets keep this forum alive with positive progress reports over the next year.
 
jhpowers said:
I'm headed towards simple this year. Do or die. Just started a training log. Currently doing swings with the 32kg and get ups with the 24kg.
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A training log sounds like a good idea. I started one myself a few weeks ago. It may help to keep track of progress and what training intensity and volume is done on a daily basis.
 
Keep Lifting said:
sounds like you're on the right path - i am 52 years old and sit in front of a computer for 10 hours a day, so the little time i spend with my training each day is extremely important to my well being - i would give you this advice - once you get past Simple and are working the 40 into your training try to maintain a daily or 5 day a week practice, but limit the 40 to 3 days per week and use the 32 and/or 24 for your light days. i found that the 40 was pretty taxing and using it everyday wore me down more than i recognized when i was in the thick of it and i didn't split between light and heavy days because i figured, as Pavel mentioned, if you don't have heavy days then you don't need the waviness of light and medium in your program, but it turns out 40 was heavy ... for me. and 48 was definitely heavy, so i should have used light days when i started implementing the 48 into my practice as well, and next time through i will. listen to your body, keep re-reading the books and be patient. best of luck, i hope to hear about you meeting the Sinister goals before the end of 2017 - here's to a very Strong year!
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Best of luck. It's good to see another person in my age range working on the program. You made a good point about the light days. What's fun to think of for me is that 24kg used to be difficult for me. Now I have worked up to doing the 32kg for all the sets and I used the 24kg for a light day. You are probably right. It will probably be more taxing on the system after moving up to some bigger weights.

I hope you share about your progress the coming year.
 
gorillainagi said:
New to the forum.

Bio: Age 49. 5'11" 220#. Survivor (barely) of a heart attack at age 42. Five stents in three procedures, including three stents in two procedures in 2016. Purple belt in Brazilian Jiu Jitsu. After squatting and deadlifting over 405# in 2016, decided to move to kettlebell only program for a while to work on body composition and conditioning.

Started S&S December 3, 2016 using a 24kg for swings and 20kg for Turkish Get Ups.

Rapid progress, passed protocol with 28kg several times and now working with 32kg exclusively.

Should have Simple achieved this month. Probably move to RoP after that.
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I hope you put some progress reports on this discussion board. Best of luck.
 
Anna C said:
Yes, and Roxanne Myers did it with the 32kg all the way (female Sinister standard is 32kg swings and 24kg get-ups). That is definitely a goal of mine... I think in 2017. Or maybe in 2018, when I'm 50 years old. :)
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Best of luck. It is encouraging to see other people in my age range hitting high performance standards.
 
Robert Noftz said:
It is interesting that more women are on the sinister list than men. I wonder why that is. The women are setting the standard. It is time for us guys to get to work.
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thought the same when I looked at beast tamer. My thoughts are the standards are possibly slightly too low for females and currently the fitness community, especially strength arena don't give women the credit there potential has.

im currently working on the solid level - 40kg and would like to hit sinister this year but it's not a top priority more an adjunct to my other fitness goals this year
 
Pavel Macek said:
After slight deload, I am approaching Sinister. Comfortable swings & get-ups with 40/44 - we will see how it goes. The goal is still the goal.
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YES ... always ... the goal is still the goal. Mine are Sinister standards and then Beast Tamer. by Nov 2016 got up to 40kg S&S time standards met, 10 TGUs w Beast under 10 mins, no where close on the 48kg single arm swings, pistol w 32kg, chin w 32kg, 48kg single arm press with R arm, trying 48kg press with L failed and brought back an old injury. Short term goal ... heal ... then start slowly back on the path.
 
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