Strength Training

Welcome to this week's Fit Tip Friday!A month ago, we looked at the base layer of Circuit Training (with a 4-week circuit program). Two weeks ago, we looked at the secondary layer of Endurance Training (with a 4-week EMOM program). Now, for the third and most outer layer, we will look at Strength Training, where I will review one of my favorite strength building programs and methodologies.  

Strength Training is a massive category that warrants a more specific definition. It is used interchangeably with Resistance Training, which refers to lifting weights in general. Strength Training can also be confused with Hypertrophy Training, which seeks to build muscle mass and size. Then there's Maximal Strength training, which seeks to improve your maximum weight for certain exercises. Maximal Strength is what I'm referring to when I'm talking about Strength Training. The primary goal of this type of training is to build your body's ability to bear heavy loads. Strength Training in the Home GymMost Strength Training programs involve some form of weight modalities, typically barbells or dumbbells. When I was looking for a home gym application of Strength Training that moved beyond bodyweight, I was stumped.Barbells require a lot of space, plates, and extra structures (a squat rack, bench, etc...), and dumbbells are expensively sold in pairs, and are easily outgrown in weight over time. I didn't have a lot of space and didn't want to break the bank. And I wanted to build functional, multi-faceted strength. These problems turned me toward the kettlebell. It's the ultimate home gym tool for building strength. 

When I first learning the kettlebell, I was introduced to Pavel Tsatsouline, who is often credited for bringing the kettlebell to the United States. He has developed several kettlebell programs, courses, companies (StrongFirst), resources, and is an often-cited expert in both the kettlebell and general strength training fields. Pavel wrote a program called Simple & Sinister, which I have been working through for months. I will be reviewing this program in detail today, and it's one I can't recommend enough. You will build some serious strength by following this program. The Simple & Sinister Program Pavel's Simple & Sinister program uses only 2 exercises, and the program instructions are as follows: 5-6x a week, complete

1. 100 Kettlebell Swings

2. 10 Turkish Get-Ups (1 on each side, for 10 total)

The Simple goal is to be able to use a 32kg kettlebell, and complete 100 1-hand KB Swings in 5 minutes, take a 1-minute rest, then complete 10 KB Get-Ups in 10 minutes.The Sinister goal is to be able to use a 48kg kettlebell, and complete 100 1-hand KB Swings in 5 minutes, take a 1-minute rest, then complete 10 KB Get-Ups in 10 minutes.Step Loading: Biblical Diligence Applied The training method for Simple & Sinister utilizes a clever programming technique called "Step Loading". Step Loading is a patient strength building strategy that moves you up through heavier weights systematically over a long period of time.You begin with a starting weight that's less than your 1 rep maximum weight (target 60-70% of your 1RM) for Swings and Get-Ups. For Simple & Sinister, I recommend a 16kg kettlebell for most guys to start with, and a 24kg only if you can hit the "Simple" standard with the 24kg kettlebell. Step Loading is a continual cycle of incrementally increasing the total weight load, maintaining that weight load for a stabilization period, then incrementally increasing it again, followed by another stabilization period. This cycle is rinsed and repeated again and again over a long period of time. The stabilization period lasts weeks where you are using the same weight load without increasing it. And then when you increase the weight load, you are only slightly increasing it. This runs counterintuitive to our quick-results, quick-progress fitness culture. But Step Loading applies Proverbs 21:5 - 

"The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty". 

Regular, rhythmic, and routine activity, over time, leads to profit, as well as a successful strength-building plan. Hastiness with too much weight, too quickly, could easily lead to injuries. Simple & Sinister forces you to slow down and focus on the quality of your movements and slow progression over time. Here's a sample of how this Step Loading programming looks in Simple & Sinister, starting with a 16kg kettlebell.  

Pre-Simple Standard Program

Once you finish this 6-month program, the 24kg bell will feel easy, and you're ready to start pursuing the "Simple" standard. Here's a sample of the same S&S program, except you'll be starting with a 24kg kettlebell, and on your way to complete the "Simple" standard with a 32kg kettlebell.  

Simple Standard Program

Once you reach the Month 6 mark with the 32kg bell, you will more than likely be more than ready to try the "Simple" standard. And once that's done, rinse and repeat this process all the way up to the 48kg kettlebell for the "Sinister" challenge. If you start with a 16kg kettlebell, you have a 2 year plan in front of you. Pro's of Simple & Sinister(+) Each session takes 20-30 minutes, and you're exercising regularly (5-6x a week). You can do the Swings & Get-Ups in the same session, or split the Swings to a morning session and the Get-Ups into an afternoon/evening session. (+) Utilizes step loading, which develops strength, patience, and diligence. And the process works!(+) Provides a multi-year roadmap for building strength, using only two exercises. Simplicity at its finest.(+) Suitable for a home gym, and this is a program you can do together with your wife (Pavel provides tips and program modifications for women in his book as well). (+) Swings are explosive, and Get-Ups are slow and controlled. The exercises balance each other. Con's of Simple & Sinister(-) While there are a lot of great principles in the Simple & Sinister book, and the program design is excellent, there is a lot of content that I didn't find helpful, edifying, or value added. I thought the book could have been 30 pages instead of 118 while maintaining its core value. I ended up skimming through most of it, while parking, absorbing, and applying Pavel's key points. If you buy the book, just be ready to search for the meat by filtering through a lot of motivational quotes and other fluff.  (-) The program design requires a lot of patience. You will feel tempted to skip ahead... resist the urge and follow the plan. If you want to shake things up, take a 1-week break, or do other types of exercises for 1-2 weeks, but then get back into the program. (-) I'd recommend adding a few sets of pull-ups at the end of your sessions (2-5 sets of 60-70% of your max reps). The Swing/Get-Ups engage your pull muscles, but not as much as it will your push, squat & hinge muscles. (-) While the sessions are shorter, the program calls for 5-6 days per week of activity. If this is too much, target 3-4 sessions per week, but go no lower than 2/week. (-) Get-Ups have a learning curve. Doing one correctly takes a lot of practice, and heavy ones are tough. Pavel's program design provides a clear path to strength through two simple exercises. This is an incredible strength-building program. If not this one, then find another. And whatever you do, build strength for God's glory!

Question Corner

Here I normally highlight a new blog post, but this week I want to highlight a question I received from a friend and Layman's Fitness subscriber that I thought would be helpful. 

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Question: My wife got me a 24kg kettlebell for Father's Day, and I've absolutely loved it. I can productively use 20 minutes and get a complete workout. That said, with consistent use and some learning now behind me, I feel I'm now ready to invest in another. Here's my question - would you recommend buying a second 24kg bell (to do double-KB things) or getting a 28/32kg one and continuing to do single-KB exercises, just heavier?  

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Answer: I would go heavier for your next bell, and I'd recommend a 32kg bell. You probably won't be able to Snatch/Press/Clean the 32kg right away, but you will immediately be able to do 2 Hand KB Swings with it (then eventually 1 Hand Swings), as well as learn to do a Get-Up with it. The strength and endurance you build doing 1 Hand Swings and Get-Ups with a 32kg bell consistently over time is better to pursue first than pursuing strength with double KB's. The reason is form; most guys can get away with sloppy form with a 24kg or lighter bells, but you will have to "perfect" your form in order to use a 32kg bell for Swings and Get-Ups. That heavy 32kg bell is a great teacher.  

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