Train daily, taking an occasional day off when your schedule or health prevents you from training. If you follow a serious strength training program, reduce the S&S frequency to twice a week. Start each practice with three circuits of five reps of prying goblet squats, SF hip bridges, and haloes. As an option, follow up with several get-ups with a shoe or a light weight. The main part: 5x10 one-arm swings per arm and 5x1 get-up per arm. Rest actively between sets. Walk around, skip rope, shadow kickbox, shake off the tension, do breathing exercises, do finger extensions with a rubber band. Rest long enough between sets to assure no drop-off in technical proficiency, get-up strength and swing power. Progressively but not aggressively reduce the rest intervals. When you reach the 1:1 work-to-rest ratio in one of the exercises—100 total swings in five minutes; ten total get-ups in ten minutes—and can do this strongly almost any day, move up in weight in that exercise. Gradually replace your current training weight with a heavier weight, one set at a time. Go at your own pace; solidify what you have achieved before going further. Fatigue or stress are no excuse for skipping a training session. Have a light day: reduce the weight in one or bothexercises, in all or in some sets. Do two-arm shadow swings with a kettlebell close to 30% of your bodyweight or lighter. In light get-ups, add a ten-second pause at every stage. After the kettlebell practice or later in the day, do one to three sets of passive stretches—the 90/90 stretch and the QL straddle. Hang on a pull-up bar if you have one. The “simple” goal for women is 16kg for get-ups and 24kg for swings. The “sinister” goal for ambitious women is 24kg and 32kg, respectively. The “simple” goal for men is 32kg in both events. The “sinister” goal is 48kg. The 10x10 swings must be done in five minutes; the 10x1 get-up in ten minutes after the swings and a one-minute rest. A rep that does not fulfill every one of the technique standards is a no-count. Every two weeks take a kettlebell one or more sizes lighter than the one you are currently swinging, and do as many swings as possible without setting the bell down. Pick any swing variation—two-arm, one-arm with multiple hand switches, hand-to-hand, mixed. Any rep that does not fulfill every one of the swing standards is a no-count. After a brief rest, do your usual get-ups. Do not introduce non-stop swings into your training until your normal training weight is 24kg if you are a woman and 32kg if you are a man.