desertcart.com: Kettlebell Simple & Sinister: Revised and Updated Edition (2nd Edition) eBook : Tsatsouline, Pavel: Kindle Store Review: great conditioning / easy strength protocol - As a background information I’m a 38 years old male. I have been practicing martial arts and strength training since my early/mid 20’s. Family life and sedentary academic job have taking their toll, however, and during last ten years I have gained some 10kg of fat being 185 cm tall with weight of 95 kg. I injured my neck in December 2015 and had a pinned nerve that took my left lat out of the game for a half a year. I couldn’t do a single pushup, perform a single straight punch, or play guitar. The pinned nerve was eventually released, but I had lost a great deal of strength and conditioning. In Jan 2018 my lat activation was still a bit weaker on the left side and my pushups had went down from 60+ to 20. I was, however, able to carry on my normal life pain-free and I was able to continue MA practices. Simple and Sinister seemed like a great back-in-to-game protocol. I started simple & sinister January 2nd 2018 with a 16 kg kettlebell. I never did S&S exclusively but trained also kickboxing and krav maga a couple of times a week, and I tried to nail 10 000 steps daily. On January, I did Simple and Sinister 27 times. This was quite easy for the 16kg bell felt really light and I could do the exercise on my lunch break without breaking much sweat. My training volume, however, was quite high as it was not a problem to do S&S and MA during the same day. I noticed quite early on that my conditioning got much better and sparring rounds didn’t wear me out as much as earlier. After a month, I moved to 24 kg on both getups and swings. The fatigue started to cumulate and I had to keep one or two days off weekly from any exercise to be able to recover. The exercise took longer time with the 24 kg bell and there was a tad too much sweat to do it in office at a lunch break. I started to notice some development in my forearms, biceps and triceps. Not any great hypertrophy but my arms felt more solid. In early March I proceeded gradually to using 32kg bell for getups. By the end of March, I did the time test successfully with 24 kg bell. I noticed I had a small stability issue with the packing of the left shoulder when the kettlebell was moving downward. That made me quite cautious of moving forward to 32 kg bell in swings. In late April I suffered a small setback by having an inflammation in my left bicep tendon. I think this was due to improper hip drive in swings causing me to overcompensate the pull with upper body. I let the arm rest and only did four exercises in May. I continued with other activities like MA, bicycling and running, though. In June the tendon started to feel quite good again and I went right to 32kg sessions. The arm was quite ok as long as I focused on the hardstyle hip drive. I did the first full 32kg session on June 14. The 32kg bell started to feel quite comfortable quite fast. In July 11 I gave the simple test a try on my 94th Simple and Sinister practice. I was still somewhat tired from last night MA training (and S&S). I completed the time test quite easily, even though I wouldn’t have passed the talking test. All in all, I didn’t lose weight,but my waistline got smaller whereas my glutes got a bit bigger. There were definitely some strength gains. Especially my grip and mid section got much stronger making grappling much easier. Review: A beginner's opinion of the program - **Progress review/update 2/18/14** The reviews on Simple & Sinister seemed too good to be true, but I bought it on a whim. It ended up entirely changing my training routine. It may be too early to post a review, but I have been following this routine exactly as prescribed for about a week and I love it. I thought I'd share my experience from a novice's perspective, and if I find in a few months that I am unsatisfied with the routine (or that I still love it) I will follow-up my review. Since most of the reviews are on the information and quality of the book (I'd still give it five stars-- the writing is motivating and informative), I am going to focus on the routine's prescribed itself. I'm not your typical kettlebell/crossfit nut who asks for punishment-- I'm an out of shape guy who wants (and needs) to lose fat and get stronger. Like every other dissatisfied-with-their-bodied American, I bought a kettlebell last year but didn't really know what to do with it. I got Enter the Kettlebell like recommended, and was even more confused. So the $50 bell that was supposed to solve my fitness woes sat in the closet, and I kept paying my $25/month gym fee. I went in yesterday to cancel my membership-- I now have a fitness plan to last me a long time. The premise behind Simple and Sinister is, well, simple. While I don't want to spoil what is in the book, it is so simple and easy to understand that it isn't going to be a secret for long. Some books on fitness tell you to "do this-- but you could also do this, this, or this", but Simple and Sinister has just two options: Simple (what I'm on), and Sinister (for the experienced kettlebeller). Here is the layout for the simple routine. I won't share with you how many times a week to do the program or any of the other programming tips. You have to buy the book for that. The simple routine starts with a warmup set that is repeated three times: 1x5 Goblet Squats 1x5 Halo's 1x5 Supine Bridges After that, the workout is: 10x10 KB swings 1x5 turkish get ups, each side That is it. While similar to the Program Minimum of ETK, this program focuses more on strength rather than time. Each rep is controlled and powerful. When I started on the routine, I was worried by 35lb KB would be insufficient (I am a 240lb guy, after all). Did I ever get a wakeup call. The first day I had to lay in a pile of sweat after the sets. I woke up and everything hurt. But I kept coming back, and it kept getting easier. A few things I noticed after only about a week: 1. My chronic shoulder pain has all but diminished. I had heard that turkish get ups were great for shoulder stability, but even after watching dozens of youtube videos I never got them right. Pavel's tips and shoe trick got me to learn it within a day. 2. I've dropped five pounds (I'm also dieting, which helps) 3. My posture is better, and despite working out harder than I had been I feel pretty good sitting at my work desk all day. 4. My legs are tighter and stronger feeling than they were a week ago. I had been doing a 3x5 powerlifting program before this and my legs got huge. I like the idea of fitting in normal jeans again. 5. My grip is much stronger. The first few days I struggled to not drop the kettlebell on my face, and now I am finding I want more of a challenge. The beauty of the simple program is that it can be scalable for a long time. Once my 16kg bell feels too easy, I am buying a 24kg bell. Then, a 32kg bell. If I can do the program with a 48kg beast, I'll be the baddest dude on the block. So I have years of programming that I can do in my living room for about a total of 3 hours per week. No gym memberships, and the only cost will be a collection of kettlebells that will last forever. I look forward to continuing the program. I hope my wordy review convinces another lost beginner to just go ahead and buy the book, grab a kettlebell, and start. It's the solution to your New Years Resolution! **UPDATE 2/18/14** After nearly three months using the program, I purchased a 24kg kettlebell a week ago and have been continuing to progress. I started eating *clean* in January and have lost nearly 18lbs (from 247 to 229lbs) and 5 inches on my waist line (from 44 inches to 39, still got a gut). I'm down to doing the program 2-3 times a week, and I swim/go to a crossfit style workout class 3 other days a week. The Simple and Sinister routine has done wonders for strengthening my weaknesses like my hips, abs, and shoulder girdles. I hadn't touched a barbell in a few months, but I deadlifted a new personal record of 295lbs on Saturday. Still have a lot to work on, but the fact that I continue to lose weight without sacrificing the very little strength I have is a good sign! Still 5/5 stars for the program and the book, thanks Pavel.
| ASIN | B07ZQKWMKR |
| Accessibility | Learn more |
| Best Sellers Rank | #39,830 in Kindle Store ( See Top 100 in Kindle Store ) #5 in Weight Training (Books) #6 in Weight Training (Kindle Store) #11 in Sports Training (Kindle Store) |
| Customer Reviews | 4.7 4.7 out of 5 stars (6,306) |
| Edition | 2nd |
| Enhanced typesetting | Enabled |
| File size | 31.8 MB |
| Language | English |
| Page Flip | Enabled |
| Print length | 248 pages |
| Publication date | October 28, 2019 |
| Publisher | StrongFirst, Inc. |
| Screen Reader | Supported |
| Word Wise | Enabled |
| X-Ray | Enabled |
H**D
great conditioning / easy strength protocol
As a background information I’m a 38 years old male. I have been practicing martial arts and strength training since my early/mid 20’s. Family life and sedentary academic job have taking their toll, however, and during last ten years I have gained some 10kg of fat being 185 cm tall with weight of 95 kg. I injured my neck in December 2015 and had a pinned nerve that took my left lat out of the game for a half a year. I couldn’t do a single pushup, perform a single straight punch, or play guitar. The pinned nerve was eventually released, but I had lost a great deal of strength and conditioning. In Jan 2018 my lat activation was still a bit weaker on the left side and my pushups had went down from 60+ to 20. I was, however, able to carry on my normal life pain-free and I was able to continue MA practices. Simple and Sinister seemed like a great back-in-to-game protocol. I started simple & sinister January 2nd 2018 with a 16 kg kettlebell. I never did S&S exclusively but trained also kickboxing and krav maga a couple of times a week, and I tried to nail 10 000 steps daily. On January, I did Simple and Sinister 27 times. This was quite easy for the 16kg bell felt really light and I could do the exercise on my lunch break without breaking much sweat. My training volume, however, was quite high as it was not a problem to do S&S and MA during the same day. I noticed quite early on that my conditioning got much better and sparring rounds didn’t wear me out as much as earlier. After a month, I moved to 24 kg on both getups and swings. The fatigue started to cumulate and I had to keep one or two days off weekly from any exercise to be able to recover. The exercise took longer time with the 24 kg bell and there was a tad too much sweat to do it in office at a lunch break. I started to notice some development in my forearms, biceps and triceps. Not any great hypertrophy but my arms felt more solid. In early March I proceeded gradually to using 32kg bell for getups. By the end of March, I did the time test successfully with 24 kg bell. I noticed I had a small stability issue with the packing of the left shoulder when the kettlebell was moving downward. That made me quite cautious of moving forward to 32 kg bell in swings. In late April I suffered a small setback by having an inflammation in my left bicep tendon. I think this was due to improper hip drive in swings causing me to overcompensate the pull with upper body. I let the arm rest and only did four exercises in May. I continued with other activities like MA, bicycling and running, though. In June the tendon started to feel quite good again and I went right to 32kg sessions. The arm was quite ok as long as I focused on the hardstyle hip drive. I did the first full 32kg session on June 14. The 32kg bell started to feel quite comfortable quite fast. In July 11 I gave the simple test a try on my 94th Simple and Sinister practice. I was still somewhat tired from last night MA training (and S&S). I completed the time test quite easily, even though I wouldn’t have passed the talking test. All in all, I didn’t lose weight,but my waistline got smaller whereas my glutes got a bit bigger. There were definitely some strength gains. Especially my grip and mid section got much stronger making grappling much easier.
D**N
A beginner's opinion of the program
**Progress review/update 2/18/14** The reviews on Simple & Sinister seemed too good to be true, but I bought it on a whim. It ended up entirely changing my training routine. It may be too early to post a review, but I have been following this routine exactly as prescribed for about a week and I love it. I thought I'd share my experience from a novice's perspective, and if I find in a few months that I am unsatisfied with the routine (or that I still love it) I will follow-up my review. Since most of the reviews are on the information and quality of the book (I'd still give it five stars-- the writing is motivating and informative), I am going to focus on the routine's prescribed itself. I'm not your typical kettlebell/crossfit nut who asks for punishment-- I'm an out of shape guy who wants (and needs) to lose fat and get stronger. Like every other dissatisfied-with-their-bodied American, I bought a kettlebell last year but didn't really know what to do with it. I got Enter the Kettlebell like recommended, and was even more confused. So the $50 bell that was supposed to solve my fitness woes sat in the closet, and I kept paying my $25/month gym fee. I went in yesterday to cancel my membership-- I now have a fitness plan to last me a long time. The premise behind Simple and Sinister is, well, simple. While I don't want to spoil what is in the book, it is so simple and easy to understand that it isn't going to be a secret for long. Some books on fitness tell you to "do this-- but you could also do this, this, or this", but Simple and Sinister has just two options: Simple (what I'm on), and Sinister (for the experienced kettlebeller). Here is the layout for the simple routine. I won't share with you how many times a week to do the program or any of the other programming tips. You have to buy the book for that. The simple routine starts with a warmup set that is repeated three times: 1x5 Goblet Squats 1x5 Halo's 1x5 Supine Bridges After that, the workout is: 10x10 KB swings 1x5 turkish get ups, each side That is it. While similar to the Program Minimum of ETK, this program focuses more on strength rather than time. Each rep is controlled and powerful. When I started on the routine, I was worried by 35lb KB would be insufficient (I am a 240lb guy, after all). Did I ever get a wakeup call. The first day I had to lay in a pile of sweat after the sets. I woke up and everything hurt. But I kept coming back, and it kept getting easier. A few things I noticed after only about a week: 1. My chronic shoulder pain has all but diminished. I had heard that turkish get ups were great for shoulder stability, but even after watching dozens of youtube videos I never got them right. Pavel's tips and shoe trick got me to learn it within a day. 2. I've dropped five pounds (I'm also dieting, which helps) 3. My posture is better, and despite working out harder than I had been I feel pretty good sitting at my work desk all day. 4. My legs are tighter and stronger feeling than they were a week ago. I had been doing a 3x5 powerlifting program before this and my legs got huge. I like the idea of fitting in normal jeans again. 5. My grip is much stronger. The first few days I struggled to not drop the kettlebell on my face, and now I am finding I want more of a challenge. The beauty of the simple program is that it can be scalable for a long time. Once my 16kg bell feels too easy, I am buying a 24kg bell. Then, a 32kg bell. If I can do the program with a 48kg beast, I'll be the baddest dude on the block. So I have years of programming that I can do in my living room for about a total of 3 hours per week. No gym memberships, and the only cost will be a collection of kettlebells that will last forever. I look forward to continuing the program. I hope my wordy review convinces another lost beginner to just go ahead and buy the book, grab a kettlebell, and start. It's the solution to your New Years Resolution! **UPDATE 2/18/14** After nearly three months using the program, I purchased a 24kg kettlebell a week ago and have been continuing to progress. I started eating *clean* in January and have lost nearly 18lbs (from 247 to 229lbs) and 5 inches on my waist line (from 44 inches to 39, still got a gut). I'm down to doing the program 2-3 times a week, and I swim/go to a crossfit style workout class 3 other days a week. The Simple and Sinister routine has done wonders for strengthening my weaknesses like my hips, abs, and shoulder girdles. I hadn't touched a barbell in a few months, but I deadlifted a new personal record of 295lbs on Saturday. Still have a lot to work on, but the fact that I continue to lose weight without sacrificing the very little strength I have is a good sign! Still 5/5 stars for the program and the book, thanks Pavel.
R**P
Awesome. It works - almost too easily - to build a rock solid foundation for health or any athletic endeavor. It should be taught in schools... Plenty of detail to not only get you started with the exercises but to greatly improve your performance by drip-feeding 'tips' as you progress. Qualified (RKC or SFG) instruction at first would be well worth the money. If you have a weakness or injury this will strengthen it, making it ideal for rehabilitating back and shoulder injuries and bomb-proofing the entire body - seriously it is that good. As such it IS the preparatory programme for kettlebell training, indeed lifting in general, and is the only one you would ever need if your goal is to be simply strong, lean and healthy in 30 minutes a day, two-seven days a week. The programme lays down two challenges, adapted for men and women, which is a great idea for motivational goal setting in both the short and long-term. Achieving 'Simple' will place you above most 'gym-goers' and 'Sinister' would earn you great respect amongst the fittest and strongest anywhere. Invaluable - buy it, buy a kettlebell set and get seriously, functionally strong, fit and healthy - in your own home.
A**R
I am kettle bell enthusiast.. I have a rod in my left hand.. Which forced me to think about functional exercises.. I was using Indian clubs.. Then I came across Kettlebell..thru Steve Cutter learnt some basics.. But real transformation came when thought of embracing KB in day today life.. Pavel with his no nonsense attitude n minimalist zen like approach made that possible.. I never wanted big chest n biceps.. Wanted to carry my kids to third floor.swings n getup always fascinated me...to convince me grinds after ballestics was tough..keeping it less n still challenging was real gem..never liked jogging or walking like a retired pensioner man.. Always believed there is place for being strong n able to chase a guy for 100-200 m.. Pavel somehow brings those things in this books.. Thanks for giving us that conviction.. KB is for real not a passing fad
C**E
Talvez o melhor programa de treino minimalista do século !
C**N
Finding a program that is simple enough mentally that I don't have to plan or think about my workout is key for the rest of my life. This routine, once the movements are learned properly, allows you to step in the gym and build strength and endurance without using much mental energy deciding on weight progressions and programming. Extremely effective training program for anyone who wants to be in shape and doesn't need sport specific training.
L**N
J'ai acheté le Kindle de la première édition en Décembre 2017. Je me suis entraîné presque exclusivement avec S&S depuis, passant du kettlebell de 16kg à celui de 40kg. Résultats plus que conformes aux promesses du livre : une très bonne condition physique générale, une meilleure posture au quotidien, des gains musculaires. À lire et à bien relire pour en extraire toute la "substantifique moelle" : la simplicité de S&S renferme une grande richesse. Découvrir StrongFirst et le travail de Pavel Tsatsouline a été un grand tournant dans mon approche du mouvement et du sport en général. La nouvelle édition est encore plus claire et je vais me la procurer en format physique pour pouvoir profiter du confort de la traduction : ce livre mérite clairement sa place dans votre bibliothèque.
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