Ebook Kettlebell Simple & Sinister, by Pavel Tsatsouline
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Kettlebell Simple & Sinister, by Pavel Tsatsouline
Ebook Kettlebell Simple & Sinister, by Pavel Tsatsouline
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Learn how to use the extreme hand-held gym from the source the man who started the kettlebell revolution. Simple & Sinister will prepare you for almost anything life could throw at you, from carrying a piano upstairs to holding your own in a street fight. Simple & Sinister will forge a fighter's physique because the form must follow the function. Simple & Sinister will give you the strength, the stamina, and the suppleness to play any sport recreationally and play it well. If you are a serious athlete, Simple & Sinister will serve as a perfect foundation for your sport-specific training. If you are a serious lifter, Simple & Sinister will build your strength, rather than interfere with it. Simple & Sinister will achieve all of the above while leaving you plenty of time and energy to do your duty, your job, practice your sport, and have a life. Russian kettlebell power to you!
- Sales Rank: #20830 in Books
- Published on: 2013-11-20
- Binding: Paperback
- 102 pages
Review
An incredibly simple guide to creating sinister workouts that really work. Don't mistake simple for basic. The instruction in this book is exactly what you would learn were you to train with Pavel himself. I know, because I have had in-person coaching from Pavel who is recognized around the world as the master of kettlebell training and am a student of his methods. --Adam Campbell, MS, CSCS, Men's Health Fitness Director
Pavel has done it again! In Kettlebell Simple & Sinister you get the secrets that the experts of all experts in this area has uncovered… here you have it all in a highly functional package that without a doubt will take you to the next level! --Timothy DiFrancesco, Head Strength & Conditioning Coach, Los Angeles Lakers
Kettlebells were not featured in my musclebuilding routines years ago. If I had this snappy book in my hands at the time, my training would have been different. There's tough joy in those kettlebells, and Pavel and his sturdy friends clearly prove it. --Dave Draper, Mr. America, Mr. World, Mr. Universe
About the Author
Pavel Tsatsouline is a former Soviet Special Forces physical training instructor, currently a Subject Matter Expert to elite US military and law enforcement special operations units. Pavel introduced the Russian kettlebell to the West in 1998 and started the kettlebell revolution. Dr. Randall Strossen, one of the most respected names in the strength world, stated, "Pavel Tsatsouline will always reign as the modern king of kettlebells since it was he who popularized them to the point where you could almost found a country filled with his converts". Pavel is the Chairman of StrongFirst, Inc. In addition to the gold-standard kettlebell instructor certification StrongFirst.com offers user courses internationally in kettlebell, barbell and bodyweight training.
Most helpful customer reviews
241 of 250 people found the following review helpful.
A beginner's opinion of the program
By Dickson
**Progress review/update 2/18/14**
The reviews on Simple & Sinister seemed too good to be true, but I bought it on a whim. It ended up entirely changing my training routine. It may be too early to post a review, but I have been following this routine exactly as prescribed for about a week and I love it. I thought I'd share my experience from a novice's perspective, and if I find in a few months that I am unsatisfied with the routine (or that I still love it) I will follow-up my review. Since most of the reviews are on the information and quality of the book (I'd still give it five stars-- the writing is motivating and informative), I am going to focus on the routine's prescribed itself.
I'm not your typical kettlebell/crossfit nut who asks for punishment-- I'm an out of shape guy who wants (and needs) to lose fat and get stronger. Like every other dissatisfied-with-their-bodied American, I bought a kettlebell last year but didn't really know what to do with it. I got Enter the Kettlebell like recommended, and was even more confused. So the $50 bell that was supposed to solve my fitness woes sat in the closet, and I kept paying my $25/month gym fee. I went in yesterday to cancel my membership-- I now have a fitness plan to last me a long time.
The premise behind Simple and Sinister is, well, simple. While I don't want to spoil what is in the book, it is so simple and easy to understand that it isn't going to be a secret for long. Some books on fitness tell you to "do this-- but you could also do this, this, or this", but Simple and Sinister has just two options: Simple (what I'm on), and Sinister (for the experienced kettlebeller).
Here is the layout for the simple routine. I won't share with you how many times a week to do the program or any of the other programming tips. You have to buy the book for that.
The simple routine starts with a warmup set that is repeated three times:
1x5 Goblet Squats
1x5 Halo's
1x5 Supine Bridges
After that, the workout is:
10x10 KB swings
1x5 turkish get ups, each side
That is it. While similar to the Program Minimum of ETK, this program focuses more on strength rather than time. Each rep is controlled and powerful.
When I started on the routine, I was worried by 35lb KB would be insufficient (I am a 240lb guy, after all). Did I ever get a wakeup call. The first day I had to lay in a pile of sweat after the sets. I woke up and everything hurt. But I kept coming back, and it kept getting easier. A few things I noticed after only about a week:
1. My chronic shoulder pain has all but diminished. I had heard that turkish get ups were great for shoulder stability, but even after watching dozens of youtube videos I never got them right. Pavel's tips and shoe trick got me to learn it within a day.
2. I've dropped five pounds (I'm also dieting, which helps)
3. My posture is better, and despite working out harder than I had been I feel pretty good sitting at my work desk all day.
4. My legs are tighter and stronger feeling than they were a week ago. I had been doing a 3x5 powerlifting program before this and my legs got huge. I like the idea of fitting in normal jeans again.
5. My grip is much stronger. The first few days I struggled to not drop the kettlebell on my face, and now I am finding I want more of a challenge.
The beauty of the simple program is that it can be scalable for a long time. Once my 16kg bell feels too easy, I am buying a 24kg bell. Then, a 32kg bell. If I can do the program with a 48kg beast, I'll be the baddest dude on the block. So I have years of programming that I can do in my living room for about a total of 3 hours per week. No gym memberships, and the only cost will be a collection of kettlebells that will last forever.
I look forward to continuing the program. I hope my wordy review convinces another lost beginner to just go ahead and buy the book, grab a kettlebell, and start. It's the solution to your New Years Resolution!
**UPDATE 2/18/14**
After nearly three months using the program, I purchased a 24kg kettlebell a week ago and have been continuing to progress. I started eating *clean* in January and have lost nearly 18lbs (from 247 to 229lbs) and 5 inches on my waist line (from 44 inches to 39, still got a gut). I'm down to doing the program 2-3 times a week, and I swim/go to a crossfit style workout class 3 other days a week. The Simple and Sinister routine has done wonders for strengthening my weaknesses like my hips, abs, and shoulder girdles. I hadn't touched a barbell in a few months, but I deadlifted a new personal record of 295lbs on Saturday. Still have a lot to work on, but the fact that I continue to lose weight without sacrificing the very little strength I have is a good sign! Still 5/5 stars for the program and the book, thanks Pavel.
74 of 81 people found the following review helpful.
The First Kettlebell Book A Person Should Get
By Joshua Hillis
If you're familiar with the "Program Minimum" - either the original from The Russian Kettlebell Challenge (by Pavel) or the more streamlined and ever popular version in Enter the Kettlebell (also by Pavel), this is an even simpler and more streamlined (read: better) version of the Program Minimum.
For the uninitiated, the Program Minimum is the ultimate starting place for intelligent kettlebell training. It could be an end place as well - doing Simple and Sinister with a 32kg (70lb) kettlebell is going to be a "Sinister" workout for the most hard core workout guys.
If you are new to Pavel's style of training, you'll be shocked at how simple the "simple" part is (two exercises). But the folks who've been a round a while have seen how strong athletic bodies can be built and then thrive inside of developing strength and gracefulness with a couple movements, some heavy kettlebells, and consistent practice.
Seems almost silly to give it five stars and recommend it: I think I've bought every book Pavel's ever done, and will continue to. They all got five stars. Its all mandatory reading for anyone who is a coach or personal trainer. Pavel's contribution to the strength world could be summed up as making it more simple and sinister, but inside of that also safer, smarter, and more effective.
52 of 56 people found the following review helpful.
My Journey to Simple and Sinister
By Jessica cortese
My Journey
Two years ago I was 200 lbs, at only 5 foot 7 and 30% body fat. I had been coming off of a long hiatus from my body building days. I found kettlebells and Pavel through my personal training job and got HKC certified and it changed my life, as it did for most on this forum. I started doing the PM program and cleaned up my diet drastically. I was not eating terrible but found out I had a strong reaction to gluten, which I realize has a negative connotation to some, but it really was messing up for so many years.
After about 5 months of PM and the diet change I had lost about 20lbs and went down to 23% BF, felt great and continued to the 5 day PM routine. Unfortunately old Injuries had come to light and I found I had a hernia due to my passed ill form body building days, it was in the worst place the center of my abdominal wall above my belly button. I had to get surgery and take 3 to 4 months off training completely and slowly build my core back up. By this time Simple and Sinister had came out and I had read the book extensively. I started back on my journey not losing sight of my goal which now was to become sinisterly strong.
I began with the 16KG bell and after some soreness from the surgery and months of persistence I began feeling strong again. I worked my way up to where I am now the 40KG kettlebell easily doing the 5 get ups on both sides, and 100 one arm swings. It’s been about two years since I began my Journey and I now weigh 150lbs and have 8% BF. I feel amazing and wanted to share my story because so many of your stories had got me through these years and kept me motivated to reach my goal. Unfortunately, I maxed out my gym’s kettlebell selection and am looking to by my own beast. Doing the Simple and Sinister work out has changed my life for the better and will continue to do this workout through out my future journeys.
Joe Dymnioski
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