Another Approach to Simple and Sinister
After last week mentioning my “tinkering” of programs, I thought it would be appropriate to share some of the tinkering I’m doing with Simple and Sinister.
Here’s the gist:
- 3 days a week
- 1-light day
- 1-heavy day
- 1-volume day with roughly ~80% RM
- 3 days a week
- linear progression every other week adding a round with the heavier bell
The former is what I’m playing around with now. The latter was tremendously simple and effective, but I feel with the heavier bells I need to adjust the load a bit. Here’s a bit more of a breakdown.
While people train Simple and Sinister in a variety of ways, I’ve always found that 3-days a week seems to be the stress sweet-spot for me. It gives me enough time spend with the bells and also allows me 1-2 other days a week to shift my focus on other skills.
During this current block I’m training S&S 3-days a week and training -hand OTM Swings (on-the-minute) 1-2 times a week.
I’ve enjoyed practicing my 2-handed swings as that was a piece left out of my previous 5-month Simple and Sinister block.
Linear vs. Waviness
This is the biggest change and something I’ve going to be very curious to see how it plays out. Thus far I like it a lot.
As I mentioned I used a basic linear progression to get to where I am now. I could probably do 5 rounds of S&S with the beast but just because I could (maybe) doesn’t mean there’s a need to find out.
My linear progressions looked like this: (+ = heavier bell)
- Weeks 1 and 2: – – + – –
- Week 3 and 4: – – + + –
- Weeks 5 and 6: – + – + – +
- Weeks 7 and 8: – + + + +
- Weeks 9 and 10: + + + + +
Here were the pros to that progression:
- It was extremely simple to use
- It gave me plenty of time to get used to the heavier bell
- It worked
Here were the cons:
- I got bored from time to time
- Once I got the the 48kg, starting off the week with heavy swings and getups almost always lead to fatigue by the end of the week
Enter a PlanStrong-esk approach.
In short, PlanStrong looks at load percentages and uses formulas to disperse your training loads in a mathematical fashion that ensures you always have at least a 20% change from every set (in load), training session (in volume), and training week (in volume).
Some weeks you train 2 days, some weeks you train 3-4. It completely depends on your NL (number of lifts) you have for the week. The load also is somewhat “random” (really, nothing is random it just appears that way), but you’ll always:
- Start the week off with lighter percentages
- Train heavy in the middle-end of the week (Wednesday/Thursday)
- And bump up the volume with some heavier loads peppered in at the end of the week
I’ve learned that this in itself can be a training program, which looks something like this:
- Early in the week = Light
- Middle-end of the week = Heavy
- End of the week = Volume with some heavy loads peppered in
In the few weeks I’ve employed this strategy I have not been disappointed.
I’m finding I’m eager to “do more” after the first session of the week – exactly how you want to feel coming into a heavy session in the middle of the week
I’m finding that because I’ve gone light early in the week and have an eagerness to train, the heavy days have been successful – I hit a double getup with the 44kg two weeks ago and felt like I could have done one with the 48kg last week.
I’m finding that pushing the intensity via doubles, triples, and singles on the volume day is a great way to finish the week.
To give you an idea of what a volume day looks like, of the 5 rounds of Simple and Sinister I’ll use loads of 40, 44, and 48kg. I’ll do a single with the 48kg, a double and a single with the 44kg, and a single with the 40kg. That will change from week to week but the idea is to use more with the 44kg. As the 48kg feels lighter I’ll start to build volume with the 48kg as well.
After all, I did hit a 52kg getup this week, which means I’ll be pushing the intensity from time to time on my Wednesday sessions.
If you have any questions regarding my new approach hit me up! I’m happy to help anyway I can.