I started S&S in March of 2022. Was given the book and a 16 Kg kettlebell by my manager at work. I was a wreck. Out of shape, 201 lbs at 5'9". No conditioning or strength. I cleaned up my diet, fixed my sleep, left the constant high stress job and got into college for a job I really want. Here it is the end of November, 2022. Using a 55lbs bell. I'm now 155 lbs, pretty lean yet muscular. Stronger than I've ever been in my 39 years. Better posture. No more apnea or reflux. More confidence. Crazy stamina. My 32 Kg kettlebell is due to arrive here next week. Looking forward to moving up again. I went OMAD for a few month, now 20:4 starting my feeding at 0700. I know Pavel doesn't recommend adding things, but I ruck march with 53 lbs 2 to 4 times a week for at least an hour. Sometimes I'll bust out 14 Km's for a good challenge. I do push ups and body weight rows a few times a week. I do strict military presses every day. I feel like a new man. I'm so glad s&s has been an easy to follow and reliable tool on the journey. It's really made me learn to love kettlebells. I sometimes do carries and other exercises, but s&s is my daily go to.
This is so awesome to hear!! The program is so simple and easy to follow, as long as you follow the instructions. And it sounds like you've done just that, making huge gains in strength, and along with your diet, a strong & muscular physique. I think rucking is complimentary to most programs, including S&S as long as you don't always go heavy or super long (for you) each time. I'm a huge fan of getting outdoors with a pack or weight vest. Congrats on your transformation, your new mentality and your better life. Keep swinging, mate!
Nice to read about your success story. I'm way behind you, but I'm about to finish my 5th week of the program. I'm recovering from a foot/ankle surgery and this has really accelerated by recovery. Additionally, even after a few weeks at 16kg my entire body just feels better. My weight is the same and haven't really seen any changes yet, but I'm encouraged that I'm seeing some benefits already.
@@trentbildstein5610start where you are, my friend. Don't compare your journey to anyone else's. Glad to hear you've noticed some improvements already. Stick with it, and you'll keep feeling better, and moving stronger. Keep me posted!
Don’t worry I’m not doing any sort of negative comparison. I’m happy with the progress I’ve made and I think this might finally be the thing that sticks. It’s just neat to read other success stories.
Man, I didn't realize how week I was. Had some 12KG bells and they were too light, ordered a 24KG bell, lets just say that didn't go well. Just ordered a couple of 16KG bells to hopefully progress to some 20KG then to the 24KG I originally got. Great video explaining the program and what its intended for.
As a general rule of thumb, increase weight by 1 bell (4kg) at a time. Don't concern yourself about how weak you are right now - just start. Begin to practice S&S, concentrate on perfecting the technique of both movements, and the weight (going up) will take care of itself. All the best! - Jesse
Nice to see an explanation of the program from someone who didn’t just skim the book and wants to add heavy squats push ups etc. get the book folks and read it it’s worth it.
Thanks, Scott! Read this cover to cover and followed it as prescribed. No extras, modifications, or changes - just "followed instructions". Great program and you're spot on, well worth the read
i took a year off Crossfit and took on SS. I am 50 years old and achieved sinister weight, not time. I just got back to CF, its crazy how some of my times etc have improved. SS works for real.
beginning my kettlebell journey i bought a 20KG used off someone from marketplace and i was convinced i had ordered too heavy for myself and here you are saying Pavel recommends 24kg as a beginner? that shocks me
Congrats on buying a kettlebell and starting your journey!! My advice is this: Start with what you have and build up to heavier weights progressively over time. The main thing is to ensure your technique is dialled in at lighter loads before advancing to heavier ones. You can do the program at lower weights and using the step-loading progression. If you wish to attain the milestone of "Simple", then the starting weight (week 1) is 24kg. The fact it shocks you isn't a bad thing. But I would say it might help you reframe your definition of strong. "Those who are easily shocked should be shocked more often"
@@baconisdelicious that is the suggested starting weight for "a strong lady" (swings) or an "average strength gentleman" (swings & get-ups). If you fit that profile, then yes, you are correct.
Yes, of course, you can! They are the pre-requisite for starting S&S, and are also used for "easy days", to replace the one-arm version. If you wish to follow the S&S programme, one-arm swings are mandatory.
Great question! Fat loss ultimately comes down to nutrition. You could do any (or no) training program, and lose body fat. You must be in a calorie deficit for fat loss to occur - this is a non-negotiable. In saying that, Simple and Sinister can do a few things for you; - Increase your daily calorie expenditure - Build more muscle mass (and thus, speed up metabolism) - Make you more consistent with your training. And possibly make better food choices as a knock-on effect. I hope that helps, and makes sense. - Jesse
Awesome to hear you got the book, and are looking to get in shape. Well done for taking the first step! Start with a weight that allows you to maintain perfect form without it breaking down as you fatigue. This might mean going lighter initially, and that's OK.
I’m thinking about doing this 2x a week and 1 day for heavy deadlifts/Bench/squat. What is your opinion? I’m a BJJ athlete so it’s important for me to train for that :)
Thanks for the question. I would like to know what your "highest priority" is. This will determine what type of training is most complementary. If it's BJJ, make sure that your GPP program caters to that. My advice is this; - If you lack maximal strength, incorporate some barbell work (squat, bench, deadlift) - If you lack explosiveness, general strength, and mobility, follow S&S 3xweek. Not sure that doing heavy squats and bench presses in one training session is a smart long-term strategy.
halo halo, excuse us, but, the weights you' re proposing 24k for women and 32 k for men are enormous you are out of your mind for what stage of progress are those weights? the proposed are in the sphere of superhuman lets be serious or are you in your own false universe? best wishes God be with us
Just because they seem enormous to you doesn't mean they are unobtainable. Start where you are, and build your strength one swing, and one get-up at a time. The weights I refer to are what the program describes to reach the standard of "Simple".
I started S&S in March of 2022. Was given the book and a 16 Kg kettlebell by my manager at work. I was a wreck. Out of shape, 201 lbs at 5'9". No conditioning or strength. I cleaned up my diet, fixed my sleep, left the constant high stress job and got into college for a job I really want. Here it is the end of November, 2022. Using a 55lbs bell. I'm now 155 lbs, pretty lean yet muscular. Stronger than I've ever been in my 39 years. Better posture. No more apnea or reflux. More confidence. Crazy stamina. My 32 Kg kettlebell is due to arrive here next week. Looking forward to moving up again. I went OMAD for a few month, now 20:4 starting my feeding at 0700. I know Pavel doesn't recommend adding things, but I ruck march with 53 lbs 2 to 4 times a week for at least an hour. Sometimes I'll bust out 14 Km's for a good challenge. I do push ups and body weight rows a few times a week. I do strict military presses every day. I feel like a new man. I'm so glad s&s has been an easy to follow and reliable tool on the journey. It's really made me learn to love kettlebells. I sometimes do carries and other exercises, but s&s is my daily go to.
This is so awesome to hear!!
The program is so simple and easy to follow, as long as you follow the instructions. And it sounds like you've done just that, making huge gains in strength, and along with your diet, a strong & muscular physique.
I think rucking is complimentary to most programs, including S&S as long as you don't always go heavy or super long (for you) each time. I'm a huge fan of getting outdoors with a pack or weight vest.
Congrats on your transformation, your new mentality and your better life.
Keep swinging, mate!
Nice to read about your success story. I'm way behind you, but I'm about to finish my 5th week of the program. I'm recovering from a foot/ankle surgery and this has really accelerated by recovery. Additionally, even after a few weeks at 16kg my entire body just feels better. My weight is the same and haven't really seen any changes yet, but I'm encouraged that I'm seeing some benefits already.
@Trent Bildstein that's awesome! Keep it up, stick with it, track your progress, and listen to your body.
@@trentbildstein5610start where you are, my friend. Don't compare your journey to anyone else's. Glad to hear you've noticed some improvements already. Stick with it, and you'll keep feeling better, and moving stronger. Keep me posted!
Don’t worry I’m not doing any sort of negative comparison. I’m happy with the progress I’ve made and I think this might finally be the thing that sticks. It’s just neat to read other success stories.
Clearest explanation and breakdown of S&S yet. Great job
Thank you, Kwame! I appreciate that :)
Man, I didn't realize how week I was. Had some 12KG bells and they were too light, ordered a 24KG bell, lets just say that didn't go well. Just ordered a couple of 16KG bells to hopefully progress to some 20KG then to the 24KG I originally got. Great video explaining the program and what its intended for.
As a general rule of thumb, increase weight by 1 bell (4kg) at a time. Don't concern yourself about how weak you are right now - just start. Begin to practice S&S, concentrate on perfecting the technique of both movements, and the weight (going up) will take care of itself.
All the best!
- Jesse
Nice to see an explanation of the program from someone who didn’t just skim the book and wants to add heavy squats push ups etc. get the book folks and read it it’s worth it.
Thanks, Scott! Read this cover to cover and followed it as prescribed. No extras, modifications, or changes - just "followed instructions". Great program and you're spot on, well worth the read
i took a year off Crossfit and took on SS. I am 50 years old and achieved sinister weight, not time. I just got back to CF, its crazy how some of my times etc have improved. SS works for real.
That's phenomenal to hear! It's called the "what the heck effect".
Well done on achieving timeless Sinister, and your improvements in CF performance.
@ thank you! The “what the heck”effect is so interesting. How can I do more pull-ups now without doing a single pull up? Lol
@@jakecjackson that's very simple.
- Decrease fat mass (get leaner)
- Increase strength (where? everywhere!)
Nice! U make me want to give the S and S a shot. Been doping to much of everything.
Glad you enjoyed the video! If you've been doing too much of everything, this program will fix that.
Great explanation of the program man! Well done 💪🏼
Thank you :)
I just stumbled onto this video and channel and it’s fantastic. Good explanation!
Thanks for your comment, and the kind words Nick! Glad you liked it.
beginning my kettlebell journey i bought a 20KG used off someone from marketplace and i was convinced i had ordered too heavy for myself and here you are saying Pavel recommends 24kg as a beginner? that shocks me
Congrats on buying a kettlebell and starting your journey!!
My advice is this: Start with what you have and build up to heavier weights progressively over time. The main thing is to ensure your technique is dialled in at lighter loads before advancing to heavier ones.
You can do the program at lower weights and using the step-loading progression.
If you wish to attain the milestone of "Simple", then the starting weight (week 1) is 24kg.
The fact it shocks you isn't a bad thing. But I would say it might help you reframe your definition of strong. "Those who are easily shocked should be shocked more often"
Pavel recs 16kg aka 35lbs
@@baconisdelicious that is the suggested starting weight for "a strong lady" (swings) or an "average strength gentleman" (swings & get-ups).
If you fit that profile, then yes, you are correct.
No shame using a 6kg or heavier KB according to your ability. Be smart.
@@ahhf0710 I 100% agree. Technique is the most important factor, regardless of the exercise, or program you follow!
Great video jesse 👍
Thank you!
You can do two arm swings also.
Yes, of course, you can! They are the pre-requisite for starting S&S, and are also used for "easy days", to replace the one-arm version.
If you wish to follow the S&S programme, one-arm swings are mandatory.
Any view on what impact this program has on fat loss? Thanks for your detailed video
Great question! Fat loss ultimately comes down to nutrition.
You could do any (or no) training program, and lose body fat. You must be in a calorie deficit for fat loss to occur - this is a non-negotiable.
In saying that, Simple and Sinister can do a few things for you;
- Increase your daily calorie expenditure
- Build more muscle mass (and thus, speed up metabolism)
- Make you more consistent with your training. And possibly make better food choices as a knock-on effect.
I hope that helps, and makes sense.
- Jesse
Thanks for sharing. Love kettlebells.
What brand are the competition bells behind you ?
Glad you found the video useful.
I have several brands of competition bells. Aussie Strength, Iron Edge, Technique Strength, Black Wolf.
Im 55 and out of shape. I just got my S and S book. Im not sure I can start with 16kg. Can you start with a lower weight initially?
Awesome to hear you got the book, and are looking to get in shape. Well done for taking the first step!
Start with a weight that allows you to maintain perfect form without it breaking down as you fatigue.
This might mean going lighter initially, and that's OK.
I’m thinking about doing this 2x a week and 1 day for heavy deadlifts/Bench/squat. What is your opinion? I’m a BJJ athlete so it’s important for me to train for that :)
Thanks for the question. I would like to know what your "highest priority" is. This will determine what type of training is most complementary.
If it's BJJ, make sure that your GPP program caters to that.
My advice is this;
- If you lack maximal strength, incorporate some barbell work (squat, bench, deadlift)
- If you lack explosiveness, general strength, and mobility, follow S&S 3xweek.
Not sure that doing heavy squats and bench presses in one training session is a smart long-term strategy.
How many weeks did you say to try this for?
The full program goes for 20 weeks if you follow it verbatim.
halo halo,
excuse us, but,
the weights you' re proposing 24k for women and 32 k for men are enormous
you are out of your mind
for what stage of progress are those weights?
the proposed are in the sphere of superhuman
lets be serious
or are you in your own false universe?
best wishes
God be with us
Just because they seem enormous to you doesn't mean they are unobtainable.
Start where you are, and build your strength one swing, and one get-up at a time.
The weights I refer to are what the program describes to reach the standard of "Simple".