tl;dr
I made a Google Sheets tracker for the Simple & Sinister kettlebell program. Click here for the latest version of the template, then make a copy by clicking “Use Template”:
Version information is in the changelog below.
Background
Simple and Sinister is a kettlebell workout program developed by Pavel Tsatsouline. It’s very simple: essentially 100 kettlebell swings and 10 Turkish getups per workout, slowly progressing up in weight.
The book is useful but not very clearly written, so I created a spreadsheet to help automate the progression.
Features
Workout tracking
- Lets you track past workouts and see your future trajectory
- Supports configuration parameters like gender and increment amount
- The cells automatically color-code to match the standard competition bell colors
Progress chart
- Shows actual and projected weights over time
- Estimates your completion date
Issues/limitations
- The future workout tab works best if you follow the program strictly; e.g., if you log one-off recovery workouts that don’t follow the progression then it may take a few days for the formulae to be accurate again
- It doesn’t track session times for the Simple and Sinister challenges
Changelog
v1.1.0
- Added progress chart
- Fixed a bug causing a slow start to the progression
- Added a cap at 32kg
v1.0.2
- Performance improvements (eliminated circular cell references)
v1.0.1
- Added data protection for cells
- Clarified instructions
v1.0.0
- Initial release