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| </style> | |
| </head> | |
| <body> | |
| <div class="header"> | |
| <h1 class="title">Simple & Sinister</h1> | |
| <p class="subtitle">Pavel Tsatsouline · Minimalist Kettlebell Protocol · ~25–30 min</p> | |
| <div class="meta"> | |
| <div class="meta-cell"><b>EQUIPMENT:</b> 1 kettlebell · <b>FREQUENCY:</b> 4–6 days / week</div> | |
| <div class="meta-cell right"><b>STYLE:</b> Practice, not a smoker</div> | |
| </div> | |
| </div> | |
| <h2>① Warm-Up · 3 rounds</h2> | |
| <div class="block"> | |
| <table class="ex"> | |
| <tr><td class="num">1</td><td class="name">Prying Goblet Squat <a class="video-link" href="https://www.youtube.com/results?search_query=prying+goblet+squat+strongfirst">▶ video</a></td><td>Hold bell by horns, squat deep, pry knees open with elbows</td><td class="reps">× 5</td></tr> | |
| <tr><td class="num">2</td><td class="name">Hip Bridge <a class="video-link" href="https://www.youtube.com/results?search_query=kettlebell+hip+bridge+simple+sinister">▶ video</a></td><td>Knees 90°, squeeze glutes, 3s hold at top</td><td class="reps">× 5</td></tr> | |
| <tr><td class="num">3</td><td class="name">Halo <a class="video-link" href="https://www.youtube.com/results?search_query=kettlebell+halo+strongfirst">▶ video</a> <a class="article-link" href="https://www.strongfirst.com/proper-swing-grip-kettlebell-halo/">article</a></td><td>Bell upside-down, circle slowly around the head</td><td class="reps">× 5 each way</td></tr> | |
| </table> | |
| </div> | |
| <h2>② Main Work · The Two Movements</h2> | |
| <div class="two-col"> | |
| <div> | |
| <div class="block"> | |
| <div class="block-title">A. One-Arm Swing | |
| <a class="video-link" href="https://www.youtube.com/results?search_query=strongfirst+hardstyle+kettlebell+swing+tutorial">▶ video</a> | |
| <a class="article-link" href="https://www.strongfirst.com/is-there-a-perfect-swing-or-the-quest/">article</a> | |
| </div> | |
| <div class="block-sub">10 sets × 10 reps · alternating hands</div> | |
| <table class="ex"> | |
| <tr><td class="num">R</td><td>10 reps right hand</td></tr> | |
| <tr><td class="num">L</td><td>10 reps left hand</td></tr> | |
| <tr><td class="num">…</td><td>Repeat until 100 total</td></tr> | |
| </table> | |
| <div class="timing-box"> | |
| <b>TIMING:</b> 1 set every 30–60s.<br> | |
| Rest = "conversation pace" between sets. | |
| </div> | |
| </div> | |
| </div> | |
| <div> | |
| <div class="block"> | |
| <div class="block-title">B. Turkish Get-Up | |
| <a class="video-link" href="https://www.youtube.com/results?search_query=mark+wildman+turkish+get+up+primer">▶ video</a> | |
| <a class="article-link" href="https://programs.wildmanathletica.com/blog/3-simple-drills-to-learn-the-turkish-get-up">article</a> | |
| </div> | |
| <div class="block-sub">10 reps total · 5 per side · one at a time</div> | |
| <table class="ex"> | |
| <tr><td class="num">R</td><td>1 rep right side</td></tr> | |
| <tr><td class="num">L</td><td>1 rep left side</td></tr> | |
| <tr><td class="num">…</td><td>Repeat until 10 total</td></tr> | |
| </table> | |
| <div class="timing-box"> | |
| <b>TIMING:</b> 1 rep per minute.<br> | |
| Slow, controlled, deliberate. No rushing. | |
| </div> | |
| </div> | |
| </div> | |
| </div> | |
| <h2>③ Progression Standards</h2> | |
| <table class="standards"> | |
| <tr> | |
| <th>Level</th> | |
| <th>Men — Swing</th> | |
| <th>Men — Get-Up</th> | |
| <th>Women — Swing</th> | |
| <th>Women — Get-Up</th> | |
| </tr> | |
| <tr> | |
| <td class="lbl">Start</td><td>16 kg</td><td>16 kg</td><td>8 kg</td><td>8 kg</td> | |
| </tr> | |
| <tr> | |
| <td class="lbl">Simple</td><td>32 kg</td><td>32 kg</td><td>24 kg</td><td>16 kg</td> | |
| </tr> | |
| <tr> | |
| <td class="lbl">Sinister</td><td>48 kg</td><td>48 kg</td><td>32 kg</td><td>24 kg</td> | |
| </tr> | |
| </table> | |
| <div style="font-size: 8.5pt; color: #555; margin-top: 3px;"> | |
| <b>Timed standard:</b> 100 swings in 5 min · 1 min rest · 10 get-ups in 10 min · all unbroken at target weight. | |
| </div> | |
| <h2>④ Principles & Cool-Down</h2> | |
| <div class="two-col"> | |
| <div> | |
| <div class="block" style="min-height: 95px;"> | |
| <div class="block-title">Rules of Practice</div> | |
| <ul class="principles"> | |
| <li><b>Train, don't drain.</b> Leave the session with energy in the tank.</li> | |
| <li><b>Form over fatigue.</b> Stop a set if technique breaks.</li> | |
| <li><b>Step-load weight.</b> Master current bell before jumping up.</li> | |
| <li><b>Breathe behind the shield.</b> Brace the core on every rep.</li> | |
| <li><b>Light day when tired.</b> Reduce weight, never skip.</li> | |
| </ul> | |
| </div> | |
| </div> | |
| <div> | |
| <div class="block" style="min-height: 95px;"> | |
| <div class="block-title">Cool-Down (3 min)</div> | |
| <ul class="principles"> | |
| <li><b>90/90 stretch</b> — hips, both sides</li> | |
| <li><b>QL straddle</b> — low back decompression</li> | |
| <li><b>Chest opener</b> — doorway or floor</li> | |
| <li>Walk & breathe until heart rate settles</li> | |
| </ul> | |
| </div> | |
| </div> | |
| </div> | |
| <div style="page-break-before: always;"></div> | |
| <div class="header"> | |
| <h1 class="title">Beyond Simple & Sinister</h1> | |
| <p class="subtitle">Supplementary Movements · Pavel's Core Canon</p> | |
| <div class="meta"> | |
| <div class="meta-cell"><b>ALREADY ON PAGE 1:</b> One-Arm Swing · Turkish Get-Up</div> | |
| <div class="meta-cell right"><b>NEW HERE:</b> Two-Hand Swing · Clean · Press</div> | |
| </div> | |
| </div> | |
| <h2>⑤ Two-Hand Swing · The Foundation</h2> | |
| <div class="block"> | |
| <div class="block-title">Two-Hand Swing | |
| <a class="video-link" href="https://www.youtube.com/results?search_query=pavel+tsatsouline+two+hand+kettlebell+swing+tutorial">▶ video</a> | |
| <a class="article-link" href="https://www.strongfirst.com/is-there-a-perfect-swing-or-the-quest/">article</a> | |
| </div> | |
| <div class="block-sub">Master this before the one-arm version · builds the hip-hinge pattern</div> | |
| <table class="ex"> | |
| <tr><td class="num">▸</td><td>Hip <b>hinge</b>, not a squat — bell travels back between the legs, above the knees</td></tr> | |
| <tr><td class="num">▸</td><td>Snap the hips forward; arms are ropes. The bell floats — you don't lift it</td></tr> | |
| <tr><td class="num">▸</td><td>Sharp exhale at the top, glutes and abs locked hard</td></tr> | |
| <tr><td class="num">▸</td><td><b>Sets:</b> 10 × 10, 30–60s rest — same structure as S&S</td></tr> | |
| </table> | |
| </div> | |
| <h2>⑥ Clean & Press · Shoulder-Friendly Strength</h2> | |
| <div class="two-col"> | |
| <div> | |
| <div class="block" style="min-height: 132px;"> | |
| <div class="block-title">Clean <span style="font-size:8pt;font-weight:400;color:#666;">— setup for the press</span> | |
| <a class="video-link" href="https://www.youtube.com/results?search_query=strongfirst+kettlebell+clean+tutorial">▶ video</a> | |
| </div> | |
| <div class="block-sub">Get the bell to rack position without banging your wrist</div> | |
| <table class="ex"> | |
| <tr><td class="num">▸</td><td>It's a <b>pull</b>, not a curl — same hinge as the swing</td></tr> | |
| <tr><td class="num">▸</td><td>Keep the bell close, "zip up a jacket" path</td></tr> | |
| <tr><td class="num">▸</td><td>Land soft in rack: elbow tight to ribs, wrist straight</td></tr> | |
| </table> | |
| </div> | |
| </div> | |
| <div> | |
| <div class="block" style="min-height: 132px;"> | |
| <div class="block-title">Military Press | |
| <a class="video-link" href="https://www.youtube.com/results?search_query=pavel+tsatsouline+kettlebell+military+press+tutorial">▶ video</a> | |
| <a class="article-link" href="https://www.strongfirst.com/beginners-start-here/">article</a> | |
| </div> | |
| <div class="block-sub">Natural groove — kinder to shoulders than a barbell</div> | |
| <table class="ex"> | |
| <tr><td class="num">▸</td><td>From rack, press in a slight arc — not straight up</td></tr> | |
| <tr><td class="num">▸</td><td>Squeeze glutes, brace abs — press "from the ground"</td></tr> | |
| <tr><td class="num">▸</td><td>Lock out overhead: biceps by ear, shoulder packed down</td></tr> | |
| </table> | |
| </div> | |
| </div> | |
| </div> | |
| <h2>⑦ Rite of Passage · Where Press + Swing Lead</h2> | |
| <div class="block"> | |
| <div class="block-sub" style="margin-bottom:6px;">Pavel's follow-on program from <i>Enter the Kettlebell</i> — press ladders paired with swings, 3 days/week</div> | |
| <table class="standards"> | |
| <tr><th>Day</th><th>Press Volume</th><th>Swings</th><th>Effort</th></tr> | |
| <tr><td class="lbl">Light</td><td>1 ladder of 1, 2, 3</td><td>Moderate</td><td>Easy — lots left in the tank</td></tr> | |
| <tr><td class="lbl">Medium</td><td>2 ladders of 1, 2, 3</td><td>Moderate</td><td>Comfortable</td></tr> | |
| <tr><td class="lbl">Heavy</td><td>3–5 ladders of 1, 2, 3</td><td>Higher</td><td>Hard, but never to failure</td></tr> | |
| </table> | |
| <div style="font-size:8.5pt;color:#555;margin-top:4px;"> | |
| <b>One ladder =</b> 1 press each side → rest → 2 each side → rest → 3 each side. Add a ladder over the weeks, then step up a bell size. | |
| </div> | |
| </div> | |
| <h2>⑧ Fitting It Into 20–30 Minutes</h2> | |
| <div class="two-col"> | |
| <div> | |
| <div class="block" style="min-height: 84px;"> | |
| <div class="block-title">Option 1 · Alternate Days</div> | |
| <ul class="principles"> | |
| <li><b>Day A:</b> Full S&S — swings + get-ups</li> | |
| <li><b>Day B:</b> Press ladders + two-hand swings</li> | |
| <li>Alternate A / B, 4–5 days a week</li> | |
| </ul> | |
| </div> | |
| </div> | |
| <div> | |
| <div class="block" style="min-height: 84px;"> | |
| <div class="block-title">Option 2 · Press Inside S&S</div> | |
| <ul class="principles"> | |
| <li>Warm-up as normal</li> | |
| <li>Swings 10×10 → <b>press ladders</b> → get-ups</li> | |
| <li>Trim get-ups to 3+3 to stay under 30 min</li> | |
| </ul> | |
| </div> | |
| </div> | |
| </div> | |
| <div class="footer"> | |
| "A workout should give you more than it takes out of you." — Ivan Ivanov<br> | |
| Based on Pavel Tsatsouline's <i>Kettlebell Simple & Sinister</i> (2nd ed.) · | |
| Full notes: <a href="https://sarr.is/books/ss/">sarr.is/books/ss</a> · | |
| Beginner guide: <a href="https://www.strongfirst.com/beginners-start-here/">strongfirst.com/beginners-start-here</a> | |
| </div> | |
| </body> | |
| </html> |
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