Simple & Sinister
Perhaps THE MOST well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister". This program alone has turned many self-proclaimed "zeros" to hero status.
"There are only two moving parts, the swing and the get-up. No other exercises offer as many all-around benefits in such a tight package."
"To build a superman, slow movements and quick lifts are required."-Bob Hoffman of York Barbell. The get-up is the ultimate slow lift; the swing is the ultimate quick lift.
- Proficient in the Hard Style 1-Arm KB Swing
- Proficient in the Hard Style Get Up
- 100 1-Arm Swings in 5 minutes, completing sets of 10 every 30 seconds.
- 1 minute REST
- 10 Get Ups in 10 minutes, alternating sets of 1 per side
16kg Get Ups and 24kg Swings for Women
- 32kg Get Ups and Swings for Men
24kg Get Ups and 32kg Swings for Women
48kg Get Ups and Swings for Men
"Train daily, taking an occasional day off when your schedule or health prevents you from training. If you follow a serious strength training program, reduce the S&S frequency to twice a week.
Start each practice with three circuits of five reps of Prying Goblet Squats, StrongFirst Hip Bridges, and Haloes. If you do not know any of these drills, purchase the S&S book or find a certified instructor near you. As an option, follow up with several get ups with a shoe or a light weight.
The main part: 5 x10 1-Arm Swings per arm and 5x1 Get Up per arm.
Rest actively between sets.
Rest long enough between sets to assure no drop-off in technical proficiency, Get Up strength, and Swing power. Progressively but not aggresively reduce the rest intervals.
When you reach the 1:1 work-to-rest ratio in one of the exercises--100 total swings in 5 minutes; 10 total Get Ups in 10 minutes--and you can do this strongly almost any day, move up in weight in that exercise. Gradually replace your current training weight with a heavier weight, one set at a time. Go at your own pace; solidify what you have achieved before going further.
Fatigue or stress are no excuse for skipping a training session. Have a ligth day: reduce the weight in one or both exercises, in all or in some sets. Do two-arm shadow swings with a kettlebell close to 30% of your bodyweight or lighter. In light Get Ups, add a 10-sec pause at every stage.
Every two weeks take a kettlebell one or more sizes lighter than the one you are currently swinging, and do as many swings as possible without setting the bell down. Pick any swing variation--two-arm, one-arm with multiple hand switches, hand-to-hand, mixed. Any rep that does not fulfill every one of the Swing standards is a no-count. After a brief rest, do your usual Get Ups. Do not introduce non-stop swings into your training until your training weight is 24kg if you are a woman and 32kg if you are a man.
Repeat until strong."