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Simple & Sinister

AbsoluteTruths

By AbsoluteTruths
in Fitness and Exercise

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Note: This thread is 3818 days old. We appreciate that you found this thread instead of starting a new one, but if you plan to post here please make sure it's still relevant. If not, please start a new topic. Thank you!

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AbsoluteTruths Dedicated Member

AbsoluteTruths

Posted
Posted

We have started a new workout program. Simple & Sinister by Pavel Tsatsouline. Plan on doing this for about 6 weeks and then alternating with our HIT
strenght training routine. Looking forward to see how this new program improves my deadlifts.

Simple & Sinister is just two exercises. Kettlebell swings and Turkish Get Ups. 5 sets of 10 swings followed by 5 TGUs per side. Sounds easy but
it is a real workout.

Doug

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mvmac Incredible Member

mvmac

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Nice! How are the get-ups going? I first learned the technique by using a shoe instead of a weight for balance/positioning. 

Mike McLoughlin

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AbsoluteTruths Dedicated Member

AbsoluteTruths

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4 hours ago, mvmac said:

Nice! How are the get-ups going? I first learned the technique by using a shoe instead of a weight for balance/positioning. 

I am alternating with the shoe and my wife's 20lb kettlebell.

Doug

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Alx Well Established Member

Alx

Posted
Posted

Sorry but If this is the only thing you're doing its very unlikely you'll see any significant gains on the deadlift unless you've done literally nothing for the last decade. The exercises you mentioned are more for stability, balance and body control but not for strength building. 


AbsoluteTruths Dedicated Member

AbsoluteTruths

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22 hours ago, Alx said:

Sorry but If this is the only thing you're doing its very unlikely you'll see any significant gains on the deadlift unless you've done literally nothing for the last decade. The exercises you mentioned are more for stability, balance and body control but not for strength building. 

@Alx Have you ever done this program? 

Doug

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Alx Well Established Member

Alx

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21 minutes ago, AbsoluteTruths said:

@Alx Have you ever done this program? 

No I have not specifically done 5 sets of 10 swing and 5 tgus for a workout I have done some as a part of my workout mainly for rehab and warmup. 

Heavy kb swings are decent as an accessory but still not very effective if the goal is to build strength. The problem with both is that you can't use enough weight to train for strength. Heavy kb swing are a very easy way of snapping a back without experience in training and keeping the core tight. Tgus are just for stability and even then you can't really recommend them. You're on the floor resting weight on the elbow and knee which is definately not a very good idea.

If your goal is to get stronger I would get on a proven strength routine. If this worked better than that you would see all the big guys in the gym doing it :-).

 

(E. Im assuming you're not doing this because of injuries or being unable to do anything else in which case it's obviously better to do what you can)

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Dave325 Great Member

Dave325

Posted
Posted
On December 30, 2015 at 9:29 PM, AbsoluteTruths said:

We have started a new workout program. Simple & Sinister by Pavel Tsatsouline. Plan on doing this for about 6 weeks and then alternating with our HIT
strenght training routine. Looking forward to see how this new program improves my deadlifts.

Simple & Sinister is just two exercises. Kettlebell swings and Turkish Get Ups. 5 sets of 10 swings followed by 5 TGUs per side. Sounds easy but
it is a real workout.

Excellent! I have Pavel's book and a full set of kettle bells, but I have gotten away from using them. I need to get back to them. That Turkish Getup is one of the best full body exercises that I have done. Very tough... And a Very excellent way to get a complete workout. And, never thought about using the swings for helping my golf. Thanks for posting this. It's intersting how the kettle bells were used with the Russian military for years before we've heard of them. I'm now inspired to pull them out again and get back to it. Thanks!

Dave

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AbsoluteTruths Dedicated Member

AbsoluteTruths

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@Dave325 I think that is a good idea. Keep us advised of your progress.

I have been getting more proficient with the get ups over the last week and have added
a 9k kettlebell. The swings are too easy with my 16K bell so I am going to have to
get a 24K.

 

Doug

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colin007 Incredible Member

colin007

Posted
Posted
On 12/30/2015 at 6:51 AM, AbsoluteTruths said:

I am alternating with the shoe and my wife's 20lb kettlebell.

 

Bro, you do realize that if your wife works out with a twenty lb kettle ball she could totally kill you, right?

Colin P.

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AbsoluteTruths Dedicated Member

AbsoluteTruths

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4 minutes ago, colin007 said:

 

Bro, you do realize that if your wife works out with a twenty lb kettle ball she could totally kill you, right?

She needs to move up to the 35lb KB. She is going to try it in the morning. I will let you know if I am still alive:-)

Doug

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colin007 Incredible Member

colin007

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17 hours ago, AbsoluteTruths said:

She needs to move up to the 35lb KB. She is going to try it in the morning. I will let you know if I am still alive:-)

Lol lol lol!!! :beer:

Colin P.

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AbsoluteTruths Dedicated Member

AbsoluteTruths

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She tried the 35lb(16K) and it works better for her. You cannot do the swing with a KB that is too light.And 16K is what an average strength lady should start with according to S&S.

Doug

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Note: This thread is 3818 days old. We appreciate that you found this thread instead of starting a new one, but if you plan to post here please make sure it's still relevant. If not, please start a new topic. Thank you!

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