These thoughts are not organized: 1. WTH effect getting into deadlifting recently. I almost instantly could do sets of deadlifts with 300lbs! Wow! If I tried that before S&S I'd have crippled myself! 2. TGUs are totally about time under tension. Hold each posture as long as you can. 3. I finally got to understand the difference between 1 and 2 arm swings. 1 arm swings are an anti-twist exercise and 2h swings are a big pull exercise. The 1 arm swings are the exact reverse of doing a one arm pushup. The 2 arm swings are more like a deadlift. They're really almost completely different exercises even though they resemble one another in outward form. 4. Thus, S&S is about A) ANTI TWIST and B) TIME UNDER TENSION. 5. TGUs are like Karate katas - you go through various useful-to-train postures developing strength, balance, poise and resilience at each step. 6. TGUs are correctly placed after the swings, as they continue the elevated heart rate nicely this way, and the elevated heart rate for the full 30 minutes is a main benefit of the programme. 7. Keeping the body warm through exercise for half an hour with S&S feels like a sauna bath but is much much healthier! 8. After doing S&S for a long time, it is more than possible to do other exercises during the day without compromising it. In my case, doing kettlebell presses and barbell deadlifts are great additions to my strength training, and fill out S&S with some important nuances for my judo. 9. S&S is more like a complete strength training heavy sport than just an exercise programme. 10. The balance benefits of training S&S are very useful for other sports. 11. Most definitely S&S helps pressing power. No doubt at all - and pulling power! 12. "Virtual force" training with kettlebells is absolutely real. I've experienced this personally. 13. Simple really is "good enough" to be very strong. Moving 71lbs all around in one hand at a time for 30 minutes does a body good for sure! 14. I'd like to personally thank whoever invented the TGU movement, as it's links martial arts training (Karate like) with lifting weights in a way I had been hoping to discover myself for years but couldn't! 15. Cardio, mobility and strength together means everything is there for maintaining and enhancing our health in every way exercise can provide. 16. It takes 30 minutes. Don't plan for any less time. Enjoy the meditative break from your day for half an hour with the feeling of a sauna bath and a healthy pumping heart, knowing that you are maintaining your health brilliantly.