Program Guide (Simple + Sinister)
New year, new programming block!
To kick the off the new year, we’re shifting back to the basics with our class programming at the gym.
I’m talking simple yet effective movements and workouts to allow you to return to form, collect healthy habits and create sustainable training routines.
Nail those parts and you’ll yield dividends in the gym for months to come!
Keep reading for all the juicy details our newest training block as well as some trade secrets!
What is Simple and Sinister?
A little while ago, Pavel Tsatsouline (famous Russian kettlebell guy) released a book called “Simple and Sinister” which started a global revolution in the strength training world.
The idea of the book was to create a “plug and play” program to improve multiple qualities (strength, mobility and conditioning) without bulky equipment, huge time commitments or overcomplicated training plans.
The program itself only consists of two main movements:
The Kettlebell Swing
and The Turkish Get-up
This “minimalist” style of training was one of the first of it’s kind and it’s popularity quickly overtook more traditional styles of training like HIIT among athletes who were too bust to commit hours to their training but still “wanted it all”.
The Program
The program itself is extremely straight forward.
In a single workout, the goal is to work towards:
100 x One-Arm Kettlebell Swings
and 10 x Turkish Get-ups (all within a 16 minute period).
But don’t confuse “simple” for easy, with heavier bells, this task becomes quite challenging!
That being said, we’ve appropriated the program for our members so that you can also get stronger, move better and tune up your cardio in 20 minutes or less!
Here’s what the next few weeks at Valkyrie Gym will look like 👇
Keep reading for the breakdown…
Pretty cool huh? This image is ripped straight from our coaches master program doc, so if it doesn’t make sense…don’t stress.
To make this a bit more digestible, I’ve highlighted some of the more important notes to pay attention to!
The Plan:
Main Training Days: Monday, Wednesday, Friday and Saturday
Movements: Two-Handed and One-Handed Swings, Turkish Get-ups
Kettlebell Sizes: Medium weighted kettlebells for both movements (or 15-25RM for swings and a 5RM for Turkish Get-ups)
Optimal Training Dose: This program loves frequency, try and hit these days 3 or more days a week (or 9+ short sessions in the 3 weeks).
What Success Looks like: Hitting your planned # of sessions, progressing to heavier bell sizes and/ or increasing the average amount of volume (reps and sets) in your sessions.
Workout Specific Milestones (timed): 24kg Swings and 16kg TGU (Turkish Get-up) 👉 32kg Swings and 24kg TGU 👉 32kg Swings and TGU 👉 48kg Swings and TGU.
Testing Days: Fridays, Saturdays and ad hoc testing nights.
Work-Ons: Abs, abs, abs!
Durning the days listed above, we’ll be running our version of the OG Simple and Sinister Plan.
This means on these days, we’ll be focusing on improving two main skills:
The Kettlebell Swing
and The Turkish Get-up
We’ll perform a “Timeless” variant of the workout most of the time and infrequently increase the challenge by performing the workout with a timer.
As well as the main diet of Swing and Turkish Get-ups, we’ll also be spending time improving other qualities with accessory movements such as Presses, Rows, Squats and other “Health Lifts” designed to improve your ability to handle the real world.
These “accessory” days (Tues and Thurs) will cover all the things we miss out on and also tease what the next cycle of training will feel like.
To make solid progress with our class program, try to attend 3 classes on the days listed above!
Hugo’s Bonus Pro Tips:
“Focus on skill acquisition and consistency vs. max efforts, better skills = safer workouts and more longevity for gains in the future”
“Try and add in an “accessory day” each week to maintain your other skills, keep things “humming” if you have the capacity to do so.”
“Use chalk sparingly, a light coating should be all you need. If the bells feel slippery, consider your weight selection.”
“If you can’t make the suggested training dose, you’re still a good person. Work on your health basics until you’re ready to dive in. One session a week is still a vast improvement than none!”
“Nothing beats personalised coaching, ask the coach on deck what the best strategy is for you to progress with your workouts week-to-week, they’ll be happy to talk your ear off about it if you give em’ a chance.”
Simple and Sinister Program Checklist:
Organise your schedule ahead of the next 3 weeks to hit your desired training days.
Book in your classes on our booking App or on the website (timetable here).
Lock in your training weights as per the guide (grab a cheap training journal whilst your at it)
Dial in your skills by attending our dedicated Swing and TGU workshop on the 31st of Jan (workshop booking here).
Kick January’s but down the street!
Not a member yet but want to give our program a go? Jump into our trial offer and get your hands dirty!
