This article will explain how to incorporate heart rate training into the Simple & Sinister program, and how to progress over time.
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Simple & Sinister + Heart Rate Training
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How to Prepare for and Pass Your SFG Level I
Successfully completing your SFG Level I takes smart planning. This was my path to a successful Level I and the eight-week training plan I followed.
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A Comprehensive 3-Month Plan for Beginner Group Lessons
Here is a detailed blueprint of how we conduct our beginner group lessons and build skill, enthusiasm, knowledge, and, most of all, strength in all our students.
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Spices vs. Main Dishes: How to Program a Proper Training Menu
In training, moments are either "main dishes" or "spices." Having too much spice in your program can overload the system, reduce the benefits, and take the emphasis off the real skill we want to enhance.
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How to Unlock the Potential of Individual Differences
As a researcher in individual differences, I suspect there is a perfect training program for you today and a different perfect program for you next year. To find that program, you have to be both a student and scientist of strength.
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Adjust Your Sails (and Your Stance) with the Lock and Rock
I want to focus on one particular area of our anatomical structure and the impact of variations. I am going to suggest a way to individualize foot position for symmetrical stance exercise (swings, squats, etc.) because sometimes we need to “adjust our sails.”
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Group Exercise Class: A Template for Successful Kettlebell Training
Group exercise trainers need a class template they can easily adjust at the last minute. A template that works regardless of the experience and ability level of each student. A proven plan. If a class template like that is what you’re after, keep reading.
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Solid: In-Between Simple & Sinister
Here are my thoughts, tips, and tricks from my training through the space in-between Simple and Sinister. I will point out aspects of S&S program that are often overlooked, but which are key to your long-term improvement.
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The Pursuit of Mastery: Setting the Right Goal Can Be the Key
As students of strength, it’s safe to say we’re all chasing some sort of goal. This article will examine the goal-setting process and challenge you to compare the usefulness of performance-based versus mastery-based goals.
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The Simply Sinister Training Plan
Putting myself in a position to be uncomfortable while training to manage the suck of the Sinister protocol was not the problem. Finding time consistently to do this was. Thus, the Simply Sinister program was born.
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Lift No Faster Than You Can Talk: An Excerpt from S&S 2.0
We are proud to officially present Kettlebell Simple & Sinister: Revised and Updated Edition, or simply S&S 2.0. Time is a man’s best friend if he makes good use of it and a man’s worst enemy if he lets it run him. Most people who live by the clock are miserable sorts of critters. But […]
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The Timeless Solution for Swings, Snatches, and More
“Time is the school in which we learn, time is the fire in which we all burn.” —Delmore Schwartz Density Training Eighteen years ago, when I began my kettlebell journey, I also started relying on the clock to manage my training. Specific work-to-rest ratios were my foundation. When renowned wrestling and strength coach Ethan Reeve […]
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Get Started: Foundational Principles of Results-driven Kettlebell Training
There’s a lot more to getting stronger than the actions of simply, and progressively, lifting more. Much of it has to do with caring about setting a proper foundation of solid skills and a successful approach that guides training decisions. For kettlebell beginners particularly, that means starting out by knowing and addressing limitations that could […]
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Introducing the StrongFirst “WOD”
“If at first you don’t succeed, redefine success.” This caption for a New Yorker cartoon nails the “FOMO” mentality of a “workout of the day.” Then why, might you ask, is StrongFirst jumping on the bandwagon and introducing its own “WOD”? Please read on. The biological law of accommodation states that the response of an […]
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Finding the “Easy” in Simple and Sinister…and Life
I believe one of the secrets to thriving in life is seeking out difficult challenges, and then finding the “easy” within them. Let’s think about your diet, for example. Do you want to suffer, deprive yourself, starve, and hate the foods you get to eat in order to improve your body composition and other diet-related […]
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All-Around Training for the Tactical Athlete
In the movie “Remember the Titans,” Coach Boone is the new head football coach of the first integrated school in Virginia. The school staff and parents immediately begin criticizing him. As they are preparing to leave for pre-season camp, Boone is carrying his playbook—a very thin portfolio of plays. Assistant Coach: “Awful skinny playbook in’t it?” […]
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The Best All-Around Training Method EVER
It is a tall order for a training method to live up to the title of this article—but one does. It checks off the following boxes: ☑ Power ☑ Strength ☑ Muscle hypertrophy ☑ Fat loss ☑ “Cardio” ☑ “Work capacity” ☑ Longevity through mitochondrial adaptations ☑ It “gives you more than it takes out […]
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How Built Strong Helped Me Achieve Sinister
The Goal: Sinister When I first looked for advice to achieve the Sinister goal of Kettlebell Simple & Sinister by Pavel, the response I received was to focus all your training on swings, get-ups, and goblet squats. I like to listen to others and then make my own decisions based on a combination of research […]
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Minimalist Kettlebell Training for Maximal Returns in BJJ
Last year, the primary focus of my training shifted. For my entire adult life, I had been both a strength enthusiast and a martial artist—in that order. When things started to open back up and I was able to train Brazilian Jiu-Jitsu (BJJ) regularly again, I decided to swap these priorities. I would, for the […]
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Four Sinister Success Stories
If you’ve read Simple & Sinister by Pavel, you understand the amount of work it takes to attain the “Simple” goal alone, and how much more work and dedication it takes to reach the “Sinister” goal (both goals are shown in the table below). This article outlines the training plans of three of my students […]
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