As I’ve mentioned, it’s a deep dive into the swing and Turkish get up, so if you’re looking for a book covering the extensive list of kettlebell exercises and a bunch of “variety” programs, this definitely isn’t it. Springtime this year I got interested in the writings of Phil Maffetone (someone in this forum called him the godfather of easy-running so I looked him up) and gradually tried to turn my S+S practice into a more aerobic event by using a heart rate monitor and longer rests. I still don't know if this helps at all with strength development but I do feel very good working like this. End of July 2015 I tested myself and ignored heart rate and nailed the simple goals every night of a week then took a two week holiday. By the end of 2014 I used the 32kg more frequently and wanted to “own” that weight and misinterpreted Pavel and did the craziness to perform the simple standards 5 to 6 times a week in Jan/Feb 2015 for about four weeks. I managed that with 4-7 breaths in between swing sets with burning glutes. By that time I made use of my old Polar hr monitor. I think that was the time were so many useful hints and cues about the different energy system came on the forum.

That was when I discovered one of my favorite programs of all time, “ Simple and Sinister.” As the name suggests, it’s very simple. YOU control how sinister it is. All you need is a kettlebell and enough space to do a Turkish Get-Up and some swings. If you’re advanced, then you already know that we can greatly benefit by returning to the fundamentals. This led to the second Program Minimum (found in Enter the Kettlebell). A program based on boxing coach Steve Baccari’s experiments with his fighters. The Program Minimum involved swings and Turkish get-ups. This simple program involved 5 Turkish get-ups each side, and 12 minutes of swings. This was a very successful program that had a whole bunch of people report outstanding results in a whole bunch of related and unrelated arenas.

Reality

The book drills down deep and sets a better, stronger foundation not only for kettlebell training, but for the principles of strength. Train daily. If you’re fatigued or stressed reduce the weight in one or both exercises. Warm Up (3 Sets of 5) As most of you know, Pavel Tsatsouline was the man responsible for popularizing the kettlebell in North America starting in the late 1990s. He had a long time relationship with the DragonDoor publishing company, which sells his books, videos, and also manufactures high quality bells. Last year he broke away from DragonDoor and the RKC organization and started a new organization, StrongFirst. His new book is titled "Simple and Sinister" and it details his new program minimum, an updated and simplified version of the programming he described in the classic "Enter the Kettlebell" book. One more thing,he mentioned it’s “reasonable” but that doesn’t necessarily mean it’s “optimal” and that will be extremely Runners are familiar with this effect when their slower fibers grow some more mitochondria from training just below the anaerobic threshold. The AnT refers to the exercise intensity when lactic acid accumulation suddenly starts speeding up. Training right below this threshold produces the desired condition of mild local fatigue/acidity.

After establishing your starting weight, you will make a “leap of faith”. Jumping from your lighter bell to your heavier one. What would I tell members of my Special Operation Brotherhood? What I have told them for years: buy this, do it and just grind it out and it will keep you alive. What would I tell anyone who wants to get fit, resilient, and better prepared for life’s challenges? Invest in this book, do the program, and experience a glimpse of what hard work and focused application can do for you.

Note: Before we continue, it must be stressed that developing mitochondria in a fast fiber does not make the fiber slower or weaker. Members of the Russian national judo team who have had tremendous success with anti-glycolytic conditioning routinely bench press 1.75-2 times their bodyweight. The Russian national judo team implemented anti-glycolytic training with great success. Control your hip shift; remember to add a pause at the bottom and keep your shoulders in one line. Over time, help yourself less and less until you no longer need the assistance of your free arm. You can practice this push-up version anywhere because you don’t need an elevation or a resistance band attached to the bar. Although some recent studies claim to know the answers, the exact cellular mechanisms that turn on mitochondrial growth are not yet known. But Selouyanov figured out the stimuli responsible for turning these mechanisms on. He learned that it is the total time a muscle fiber spends in mild fatigue and acidity that presses the button. Applying Science to a Simple & Sinister Progression

Which set does your HR finally exceed 135-ish? You mean hit 135 at the moment when I finish the set? The first set itself! (I hope I understood the question) The reason so many struggle to master the kettlebell and the “super six” exercises is this. They require you to devote a decent amount of time and effort to them. Thus the squat is a good GPP exercise and the leg extension is not. GPP is what "functional training" was supposed to be but failed, confused and distracted by what Mark Reifkind, Master SFG, calls "random acts of variety."Then in February I was on Pavel’s from simple to sinister program for eight weeks and got the Maffetone formula on my radar. High volume of hardstyle swings with attention to my breathing while resting, without burning glutes. This was detrimental to the point where I wouldn't even engage in many other kinds of activity aside from the odd hike or long walk here and there, because I was afraid I'd end up too sore to do my 45 minutes of swings and getups the next day(lol), and "I'm supposed to run the program 5-7 days a week". But, there is so much more perspective and insight in the book than just covering a few exercises, although the extensive detail on them is outstanding. Pavel has done it again. He’s the best in the world at creating easy-to-read books that are both captivating and informative. In Kettlebell Simple & Sinister, Pavel and his team provide excellent pictures, instructions, graphs, quotes, science, and anecdotes so that you can master the art and skill of kettlebell training. I have many of Pavel’s books, and this is hands-down his highest quality publication so far. I’m confident that you’ll love it just as much as I do!

I've been on GSLP for about 9 weeks, and it really feels like I've made more of the progress I wanted to make in these 9 weeks than my years training with kettlebells. Now, I know that that's not actually true, and I think I primed myself to realize gains from barbell training by working with kettlebells before hand, but given that the kettlebell progress I made was so minimal and hard to actually see the effects of, I'm much happier so far with my progress working with barbells. Although these experiments were successful, the above adaptations are fairly limited. It was not until the Soviet Union fell apart that anti-glycolytic training or AGT was revolutionized by Prof. Victor Selouyanov. He discovered how to make the fast and intermediate fibers aerobic. First, I really did follow the program to a tee. If I had been exercising only three days per week, I am certain I would not have maintained or improved upon my level of fitness. I’ve trained 5, 6, 7 seven days per week without fail for the entirety of these seven months. It’s just a decision you have to make. Am I going make the time to do this, or not?

Special Notes on Rest Periods Between Sets

If you’re unwilling to spend the necessary time to hone a handful of skills. Do not act surprised when you realise your technique isn't up to scratch. This training regime is based on what Pavel Tsatsouline used as a former Soviet Special Forces physical training instructor. He’s known as a Subject Matter Expert to US Marine Corps, the Secret Service and Navy SEALs. I mainly use Maffetone's formula as a guide for when I do any endurance work (jogging or rowing) I like the philosophy on training for health (relevant to me) rather than just athletic endeavour (irrelelvant in my case, I don't aim to compete). Getups - Do one rep on each side without a break. That's one set. Do five sets total, resting in between each set. So a total of 10 getups (5 each side). Take as long as you need. Once the Standard was achieved i worked on moving into the 40kg for everything - TGUs have always been easier for me than 1H swings, so i had been doing 40kg TGUs very consistently and basically daily since receiving that bell. As i was working through the 40kg in the Summer of 2015 i became intrigued with KB Strong, mind you my goal is still to perform TGUs, 5 per side with the 48kg, but i dont have a 48kg bell and i do have two 24kg bells, so i began a modified KB Strong/S&S routine which i am working on today.