This last point is just as philosophical as it is practical. Don't try to rush your progress over the long term and don't rush through your daily workouts. I know, it sounds boring.And for years, I was the worst offender.

Simple & Sinister will achieve all of the above while leaving you plenty of time and energy to do your duty, your job, practice your sport, and have a life. was a barbell junkie/gym rat in HS, college and through my early thirties until family life and work absorbed all of my time and i made the unconscious choice of taking 10 years off from training. my barbell days consisted mostly of bodybuilding type routines though i did spend a good amount of time on presses, deadlifts, squats and cleans - enough to get decent numbers for a clean amateur in a consistently overtrained state - bench 365, dead 520, squat 475. Your HR recovery is suspect of poor aerobic function, something we discussed on the forum, if I recall. 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. Even on those off days when the kettlebell seems a bit heavier, you still often feel the movements getting progressively more natural. Kettlebell swings and Turkish getups are far more complex movements than bicep curls or bench press, so they take time and work to perfect. It’s a very Xen feeling to get in the zone with these movements, and every improvement you make is highly motivating. You can feel that yourself today is better than yesterday, and you know tomorrow will be one step closer to the top.Personally, I bought this book because I can always learn more, get better, and improve my own training and performance.

It’s important to know that since the book Enter the Kettlebell was written, kettlebell training has much evolved. It seems that I and my ego (which has expectations of some kind regarding weights, times…) already started somewhere between simple and sinister. To “be sinister” is reachable with more or less short period of time, I and my ego thought. So my sessions in the first year of s&s where in the 40k – 50k realm most of the time. 02/21/15 I had 41 sessions under my belt. I must admit, the repetitive character of s&s fits my simple mind to get single minded. But, if you want serious results with the fundamentals and want to either begin kettlebells the right way or greatly enhance your understanding of the principles of strength, this is the book to grab right now.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". Mastery is doing a daily workout with 10x10 one hand swings in 5 minutes, 1 minute rest, then 5 sets of perfect getups in 10 minutes. Bodyweight is currently at 102 kg with a resting heart rate of 48-50. On a good day I feel indestructible, and most days are good - swings, get-ups and not eating crap has completely transformed my life, although there is clearly some way to go. Only regret is that I should have done it 20 years ago! 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 all being said, I still like kettlebells and think they're an awesome training tool. I likely could have made much better progress had I gone about it differently. From what I've been learning about strength-training in the last 2 months, I'm a lot more well-rounded in my approach and in addition to barbell lifts, I use resistance bands, dumbbells, an ab-wheel, and even kettlebells for assistance. Yes, as this book is a much deeper dive in the foundational principles of kettlebell training with a laser like focus on the most important exercises (the swing and the Turkish get up).Before I’d ever heard of S&S, at around February 2020, I had gotten to the point where I was achieving about 200 activity minutes per week and about 12k steps per day on average. I was running a recreational 5k race every Saturday, going on a 10-15km trail run about once every couple weeks, squeezing in some interval training that focused on 800m sprints, and just sporadic jogs or cycles. 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 What’s up? Sam Strasfeld here (aka Kaizen Padawan). I’ve been learning SO MUCH since my MFF Trainer-in-Residency began.