Training at home? We're going to make sure your ass is kicked on a daily basis. All you'll need is a kettlebell and consistency.

Perhaps the most well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister." This program alone has taken many self-proclaimed zeroes to hero status.

"There are only two moving parts, the swing and the get-up. No her exercises offer as many all-around benefits in such a tight package."

1. Proficient in the Hard Style 1-Arm KB Swing
2. Proficient in the Hard Style KB Turkish Get-Up

The first week of this strength block will be focusing on technique and ensuring that all participants are proficient at these two necessary movements.

SIMPLE

• 16kg Get-Ups and 24kg Swings for Women
• 32kg Get-Ups and Swings for Men

SINISTER

• 24kg Get-Ups and 32kg Swings for Women
• 48kg Get-Ups and Swings for Men

These numbers should be seen as goals to work towards; not standards of your fitness proficiency.

This program will make you feel uncomfortable; it does not feel good and it's certainly not easy. What's harder than completing the program is sticking to it consistently.

THAT IS WHAT OUR GYM IS ALL ABOUT - CONSISTENCY.

Here's how it works:

• 10 swings left; 1 snatch left (to get the bell overhead); 1 reverse get-up left (start from standing, descend to the floor, return to standing); reverse snatch the bell into a swing to switch hands
• 10 swings right; 1 snatch right; 1 reverse get-up right; reverse snatch the bell into a swing to switch hands
• Repeat for 5 total rounds

The ultimate goal is to do all five rounds without the bell leaving your hands with as heavy a bell as possible, and as quickly as possible. But, almost in the words of David Whitley, “I don’t care how many times you can do something crappy.” We expect technical proficiency with each repetition.

Don’t train until you get it right—train so you can never get it wrong.

In the world of sports and athletics, being able to pay attention to detail and be technically proficient is cake. Being technically proficient and paying attention to details when you are tanked is where the line of separation between average and impressive lies.

We have a connection for kettlebells that is selling them for a reasonable price of $2.50/lb.
Please reach out if you need a kettlebell - they are mandatory for this strength block.

Here we are again: a full month of incredibly high volumes to shred fat. This block promises to deliver some spice.

We're entering an accumulation block. What does that mean?
The goal of an Accumulation block is to use as much total energy in a session as possible. This maximal energy expenditure increases muscle tissue and fitness levels while decreasing body fat.

You might be wondering what "maximum energy expenditure" means or what it's going to feel like It means these training sessions are going to be really fucking hard. No exaggeration.

Accumulation Blocks are broken up into two major themes:
1. Hypertrophy
2. Muscular Endurance / Work Capacity

These themes depend on factors like: time-under-tension per set, density, and work done in a session.

• Time-under-tension (TUT) refers to the time spent contracting under load per set.
• Density refers to the amount of volume in a given period of time or workout. Training density = amount of sets x amount of reps completed

For this accumulation block, we will be utilizing both but focusing more on density.
There are two methods for increasing density:

1. Increase the amount of work in the same time frame.
2. Keep your workload the same while decreasing your work time.

We're going to be increasing our training density by increasing the amount of work completed in the same time frame utilizing Escalating Density Training.

Escalating Density Training (EDT) is a training protocol developed by Charles Staley in the early 2000s. While most people tend to look at load (weight) and volume (sets x reps), EDT manipulates density.

To be specific, the goal of EDT is to complete more sets in the same amount of time; each successive workout, you aim to achieve more work in the same period of time.

How are the workouts going to be set up?
Each workout will consist of three series of exercises.

• Series A: Main, Compound Movements (15-Minute Time Frame)
  • Low Incline Bench Press, Heels Elevated Back Squat and Trap Bar Deadlift
• Series B: Accessories with Time-Under-Tension components
• Series C: Core Work / Finisher

For the A series of our main, compound movements. We'll put a prescribed weight on the bar. That weight stays the same for the next 4-weeks.

Week 1, the weight should be challenging enough to get around 10 sets in 15 minutes. After that, it's all about getting as many sets as possible in 15 minutes while maintaining quality of movement. 

When we say quality, we mean maintaining great position, technique and range of motion. More work in the same time. Rather than the same work in less time. This is an improvement in overall work rate, you will become more efficient.

Each week, you should aim to increase the number of sets performed within the designated 15-minute duration.