Finally Achieve sinister
(or get closer than ever!)
with Sinister Special,
a 12-week downloadable training program to achieve Sinister from two people who have done it!
Shots from when Arryn successfully completed Sinister!
We originally wrote this protocol back in 2019 based on what we learned from completing this challenging Feat!
It has a great track record, with Five people using it to get the official Sinister stamp + numerous others who’ve made huge progress toward it.
…Maybe you will be next? ;)
Buy now for instant access to the program!
Images from when Holly achieved Sinister!
—Do you dream of someday
achieving the brutal feat
of strength and endurance
that is Sinister?
—Have you plateaued
or gotten bored
following the original
Simple & Sinister program?
If you’ve completed “Simple,”
you have probably noticed
the humongous chasm
between “Simple” and “Sinister.”
You see,
Simple & Sinister (the program)
wasn’t actually designed
to get folks to Sinister.
*The updated version says so.
Extreme minimalism
will not get you to Sinister.
Instead…
you need a training program
with a proven track record.
(It’s also way more enjoyable
than cranking out 100 swings
and 10 getups month after month.)
Introducing:
Sinister Special is a 12-week program designed specifically to improve performance on the way from “Simple” to “Sinister.”
The program:
Breaks up the monotony by intentionally varying the exercises and waving both load and volume
Is way more fun than S&S
Solves for common weak links in the movements
Prepares you specifically for the grueling 16-minute test
About:
Our personal experiences training for and completing Sinister back in 2018 taught us a lot. We both failed our first two attempts with the test weights before we were finally able to do it.
After completing Sinister,
we realized…
that had we trained with attention to specific qualities of the movements, we’d have felt even stronger in our attempts.
We created this program with all of those insights in mind ;)
*If you’re super curious about the evolution of Sinister Special, Arryn wrote an in-depth article on his experience and takeaways from achieving Sinister HERE.
Results:
Here are the folks who’ve used Sinister Special to successfully reach Sinister thus far!
“This would not have been possible without the programming of the brilliant Holly and Arryn that I had in my corner.” -Alcides Aleman
“Today I am really excited to say that I achieved one of my big personal goals for the year!” -Lauren Kanikeberg
“Huge shoutout and thanks to Holly and Arryn for developing kickass training programs!” -Mike Conway
“Special thanks to Holly and Arryn who coached me to be able to complete Sinister.” -Sean Bryan
“I passed my Sinister test!!!”
-Emily Grandstaff-Rice
FAQs
How is it structured?
The program is 12 weeks long with three distinct 4-week blocks. Each block has a different combo of swing and get-up variations.
There are 2-5 sessions per week, and they range in length from 10 minutes up to an hour. Most days are roughly 30 minutes. (This will vary a bit if you opt for the “non-program program” version.)
Some days will feel easy, and some will be very challenging—that’s all part of the process.
You'll have a test day at the end of each block. This is your opportunity to demonstrate your progress and advance in weight for the following block.
What equipment will I need?
1-Arm & 2-Arm Swing:
For 1-Arm Swings, use a weight that you can swing for 12-15 strong reps, but that you cannot yet complete 100 reps in 5 minutes with. The 2-Arm Swings should be 25% heavier (ex: If your 1A weight is 32kg, then your 2A weight would be 40kg.)
Get-Up & Variations:
Use a weight that you’re confident with but can’t yet complete 10 reps in 10 minutes with.
To establish your baseline, we recommend testing the 100 swings and 10 getups with the weights listed above during the week before starting this program.
What does it cost?
$29 USD, and it’s yours for life!
How has the program evolved since you wrote the original in 2019?
In this remastered version, we’ve:
1) Updated the program
a) for easier comprehension,
b) based on feedback from folks who have tested it, and
c) through the lens of five additional years of coaching and programming.
2) Added a “non-program program” section if you aren’t as keen on following the program strictly as written.
If you want to go more by feel, but still have some smart constraints to work within, this is right up your alley!
3) Refreshed the design and links.
How is it delivered?
When you purchase the program, you’ll get the link to download the PDF emailed to you instantly!
Are there video demonstrations?
Mmhmm! There are in-depth video demos made by us for each exercise included in the program.
Does it come with coaching?
Nope! This is all you. Buuut, we’re happy to answer any questions you have as you go through the program. Just email us at hi@liftwithhollyandarryn.com
We’d be tickled if you kept us updated on your progress (via email or tag us on IG @liftwithhollyandarryn )
*If you would like to be coached by us:
—you can apply for online personal training HERE
OR
—join our well-rounded, sustainable group strength & conditioning program, KBB Crew, HERE (be sure to choose the coached option at checkout!)