The Road to “Simple and Sinister”
If you’re training at Valkyrie currently, you’d know that we’re hunting down “Simple and Sinister” goals this cycle.
”Simple and Sinister” is arguably the world's best Kettlebell program written by the infamous Pavel Tsatsouline (Russian Kettlebell Daddy-O) and over the next few weeks we’re running a version on it in classes.
It’s a sub-minimalist program that takes advantages of only two movements:
The Kettlebell Swing
The Turkish Get-up
Swings make us powerful and more athletic whilst improving our overall conditioning.
And Turkish Get-ups make us more resilient, better movers and develop real world strength.
As the name suggests, it’s straight forward but can get nasty if you let it!
What is Simple & Sinister?
Some context, “Simple & Sinister” is what many call a “General Preparation Program”. It is designed to be as effective as possible without being overly complex, hence the name.
It essentially focuses on two lifts:
The Kettlebell Swing and
The Get-Up
That’s it. Really.
These two exercises are known to deliver the widest range of benefits whilst being simple to learn and safe to perform (when properly executed). It is foolproof.
The idea is that this program will prepare you for almost anything whilst being quite general in nature. “Simple & Sinister” will increase your strength, stamina and also build a perfect foundation for more sport-specific training too.
One thing to note about Pavel (The Russian kettlebell guy for the uninitiated) is that he is known to be a very straight forward, direct man.
Unlike many other programs every exercise, rep and set in his programming is incredibly well thought out and can be explained in every detail.
Variety for varieties sake does not exist in Pavel’s world.
The Program in a nutshell goes like this:
100 x 1-HS (1-Handed Swings) 10 reps every 30 seconds for 5 minutes
REST 1 minute
10 x TGU (Get-Up) 1 rep on the minute
The “Simple and Sinister” Goals
Easy right?
Sure, no problem. Let’s spice things up then.
There are specific weight goals to strive to achieve with the “Simple & Sinister” program that are designed to test your will power and the strength of your spirit. (see below)
The “Simple” Goals as per Pavel’s writing’s:
Women:
Swing bell weight = 24kg
Get-up bell weight = 16kg
Men:
Swing bell weight = 32kg
Get-up bell weight = 32kg
The “Sinister” Goals:
Women:
Swing bell weight = 32kg
Get-up bell weight = 24kg
Men:
Swing bell weight = 48kg
Get-up bell weight = 48kg
The Plan
To achieve The “Simple” goal one must be disciplined with their training. S&S (Simple & Sinister workout) is somewhat of a sub-maximal program.
Meaning as you improve your skills and build your strength, you’ll only be working a fraction of your maximal effort.
This ensures that you’re never burning the candle too low and allows the smoothest progression towards your goals.
To achieve The “Sinister” goal, one must be truly obsessed.
This goal takes time. A lot of time. Swinging a 48kg bell 100 times takes incredible strength and stamina.
Like I mentioned before, you’ll rarely be in the “redline” so it’s all about chipping away, making small gains at a time.
However, if you’re committed enough to pursue this challenge know that it is possible.
To this date, only a total of 50 or so humans beings have achieved The “Sinister” goal (majority being female).
You’re probably thinking “that’s all well and good, but how the hell do I go about doing that?!”
Don’t worry, here are 3 tips that I followed that will help you find success with these goals (and many others).
1. Find a SFG (StrongFirst Instructor) to teach you
Everyone thinks they can teach a Swing or a Get-up but a SFG Instructor is the most qualified person to help you learn these two movements (and many more).
They are a special type of trainer with a special skill set and expert coaching skills. All SFGs possess an extremely high level of competency with kettlebells as every SFG has passed the very high standard set in their testing and must maintain their skills to re-certify.
They will be able to pass on their knowledge and experience to help you along your strength journey.
Valkyrie Gym is the only gym in the Hunter region with StrongFirst Certified instructors who can help you to use kettlebells properly and get the most out of your training.
2. Join a community of people that share common goals
This journey does not have to be an individual pursuit. Make the grind easier by finding some like minded people who share your fitness and strength goals.
Having a strong support network is essential for motivation and to stay on track.
Good intentions are easily derailed so take a proactive approach and set yourself up to succeed.
3. Stick to your programming
Progress comes from steady work and smart programming. It also requires commitment and a bit of faith.
Trust the process of your program and stick it out. You will see underwhelming results if your programming is too varied or if you jump from program to program.
Often we need to check our ego and leave it at the door, this is something that I always struggled with. The moment I decided that I was in for the long haul was the moment I noticed that everything started to come together.
I hope that this has been helpful to anyone who is in pursuit of a stronger future.
For any questions about this program or anything else to do with kettlebell workouts and training, get in touch with us.
Till next time,
Hugo xo
