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

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)

George Vrotsos

Level 6 Valued Member
I'm in. I've hit Simple before, but it's been a while and I never "owned" Simple. Started over with 24 a few weeks ago. Almost ready to start working in 28 on the swing.

My plan is S&S 4 or 5 days a week followed by 1 day of Dan John's Armor Building before taking my rest day. I know adding to S&S isn't recommended until Simple is owned, but I'm an LEO and I believe 1 day per week of Armor Building will be good training for a fight.
 

l_of_s

Level 5 Valued Member
This is a great thread. Good luck to everybody!

I am definitely aiming to own Simple in 2017. I have just started ~3-wks ago with the 24kg KB recommended for average males. I look at it like my martial arts practice: some people get their 'black belt' (or any measurement) in 1-yr, some in 10-yrs, but what's important is to train to the best of your ability every day. We will all get there if we keep going!

That said, I know that based on my current performance, it is very achievable.
 

Stephen Reynolds

Level 3 Valued Member
I read the triple progression article. The word bodybuilding was in it and I lost interest right away, but I did read the article.
The triple progression sounds like too much thinking for me. I do my warm up exercises and then my 100 swings and 10 get ups. I don't have much to think about. I follow the directions in Simple and Sinister and in articles about it. I have watched some videos about correct technique for swings and get ups. Getting good at those two lifts is enough for me to think about. When I am really good at them then I will think about some others. That's about as much brain power as I want to devote to it. I have other interests which take up my time and a job as well.

I practice 100 swings and 10 get ups everyday. I can vary the training load by using a lighter kettlebell if I need to.

Best of luck.
I agree that practicing S&S is all one needs while still having a life. I just wanted to address presses as they are a weak area for me. Adding the triple progression three times a week for presses is addressing that weakness without adding all that much time to my sessions. Everyone's different. Keep practicing!
 

Stephen Reynolds

Level 3 Valued Member
I am currently on two handed 24kg swings, trying to integrate 1 handed (not under 5 mins integrating the one arm swings yet) and 5 getups per side with the 24kg bell.,again not under 10 mins. I aim to work this program exclusively through 2017 and make simple standard with the 32kg by the end of the year (dominating with the weight on any given day). I will be asking for a 32kg bell for fathers day hopefully :)
I wanted a 32k for Christmas. Glad I didn't get it as I am still trying to own 24k at 5" and 10". Not ready for 32k just yet.
 

Robert Noftz

Level 5 Valued Member
I agree that practicing S&S is all one needs while still having a life. I just wanted to address presses as they are a weak area for me. Adding the triple progression three times a week for presses is addressing that weakness without adding all that much time to my sessions. Everyone's different. Keep practicing!
I know what you mean. I intend to add squats, cleans and presses, and hard style sit ups at some point in the future. I want to focus on S&S until I make significant progress. When I do add the other exercises to my routine I want to keep it simple and add in only enough that I can still keep to a daily routine. My most important priority is hitting the Sinister standard by December of this year.
 

Stephen Reynolds

Level 3 Valued Member
I know what you mean. I intend to add squats, cleans and presses, and hard style sit ups at some point in the future. I want to focus on S&S until I make significant progress. When I do add the other exercises to my routine I want to keep it simple and add in only enough that I can still keep to a daily routine. My most important priority is hitting the Sinister standard by December of this year.
You're focused. That's important.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Look at the top right - it shows your name, then Inbox, then Alerts. Look in Inbox. Depending on your device, it should show you something if you just hover with your mouse.

But, oh, I wasn't talking to you, I was talking to Robert, another user to whom I'd sent a PM, and he did respond and we're good there

-S-
 

Robert Noftz

Level 5 Valued Member
I'm seeing better progress than expected. I started working with the 32kg kettlebells slightly over 2 weeks ago. I ordered a 40kg and a 48kg in anticipation of needing the 40kg in a few weeks. I may use it for get ups before I am ready for it on the swings. It does seem like my get ups are a little farther along than the swings.
I pushed myself on time with the 32kg yesterday. The swings were not explosive on the last couple of sets and I was breathing so hard I couldn't tense up my abs at the top. I finished the swings in 5:45. I rested about 2 minutes and was huffing and puffing the whole time. When I started the get ups I still had not recovered. I still finished them in slightly less than 10 minutes. The total time was about 17:45.
I probably won't push that hard again. I normally focus on explosive sets and using the alactic and aerobic approach but I wanted to see how close I was to making the time.
I think the daily focus on swings and get ups is having a good effect and adaptations are taking place. When I make the simple standard I will share a video.
 
Last edited:

pet'

Level 8 Valued Member
Hello,

I ordered a 40kg and a 48kg in anticipation of needing the 40kg in a few week
Did you consider using the 44kg bell ? It seems an 8kg jump is pretty big and the transition will not be very smooth. I would have the same note between your current 32 and your next 40.

Too big jump could tend to lack of technique and could also burn you out.

Kind regards,

Pet'
 

Kettlebelephant

Level 6 Valued Member
Did you consider using the 44kg bell ? It seems an 8kg jump is pretty big and the transition will not be very smooth. I would have the same note between your current 32 and your next 40.

Too big jump could tend to lack of technique and could also burn you out.
I've done S&S from 16 to 40 in 8Kg jumps and it was no problem and I was a supporter of 8Kg jumps. Afterwards though I purchased the in-betweens (20, 28, 36, 44) and found them to be really helpful.
So, 8Kg definitely doable without big problems, but it's much smoother with 4Kg jumps.
 

pet'

Level 8 Valued Member
Hello,

I am more an endurance guy than a strength guy. I am relatively light 63kg, for 1,83. Maybe this is why I need intermediary steps (4kg) to go heavier. For me, 8kg represent a great percentage of my body mass. Plus I have a "trauma" due to an overtraining period I had. Sure it will influence me when I say it is not necessarily smooth.

Kind regards,

Pet'
 

DavThew

Level 6 Valued Member
@pet' I think there are movement lessons to be learned with each weight. I am not a very subtle character, so need those lessons to be taught with big differences. I see no problem with the smoother approach, and have often wished for one with things like presses, but need a blunter tool with my TGUs and swings
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Top Bottom