The directives provided below are based on my understanding of the book Kettlebell Simple and Sinister by Pavel.
Click here for my book notes.
Provided as concise statements. Directives tell you what and what not to do. It is then up to you to work with them or reject them.
- Train fast and slow.
Fast. Kettlebell swing
Slow. Turkish Get Up (TGU)
- Focus on simplicity
Stability of technique trumps progress of training load
Once a load is mastered then introduce a progressive step load
8kg Kettlebell load increases every 4 weeks or 4kg Kettlebell increases every 2 weeks.
- Focus on quality
Use the talking test and only resume training when you have breath control.
- Focus on consistency
Leave each session undercooked to train again tomorrow
Only occasionally train hard and fast. For example a timed 5k run.
- Work to standards
For example, Timeless Simple and Sinister
32kg for men
24kg for women
100 Kettlebell swings
5 TGU on each side