I was recently on a podcast and the host was inquiring specific questions about the “ strong enough” standards…
How realistic they were…
If there was any need to modify them based upon a person’s size…
Why they are significant…
… Those types of things.
And just recently, I’ve been getting a lot of emails about how to cycle my programs to achieve those standards.
In case you don’t know what the “STRONG ENOUGH ” standards are or need a refresher, here they are again:
[1] 10 sets of 5 reps Double Clean + Press with 2x32kg in 20 minutes or less
[2] 10 sets of 5 reps Double Front Squat with 2x32kg in 20 minutes or less
[3] 10 sets of 10 reps of 32kg Snatches in 10 minutes (that’s 5 sets of 10 each side)
They’re called the “STRONG ENOUGH ” strength standards, because if you can reach them, you’ll be “strong enough ” to pretty much do whatever you physically want to do.
And you’ll look like it too .
Now, obviously, depending on your current strength & conditioning levels, from where you are , those standards might look kind of tough - maybe totally impossible .
That’s why I advise you “stair step ” your goals using these interim benchmarks:
GOAL #1: Use 2x16kg for the C+P, DFSQ, and 16kg for the Snatch.
GOAL #2: Use 2x20kg for the C+P, DFSQ, and 20kg for the Snatch.
GOAL #3: Use 2x24kg for the C+P, DFSQ, and 24kg for the Snatch.
GOAL #4: Use 2x28kg for the C+P, DFSQ, and 28kg for the Snatch.
Ok, fair enough .
That’s the “WHAT ”.
Now, what about the “ how?”
HOW do you get there, exactly ?
1 - Learn , Perfect , and Master Your Technique:
The proper technique provides two things:
[1] You don’t get hurt
[2] You optimize muscle recruitment and therefore your strength
Many see this as avoidable and a waste of time . They’d rather skip straight to the workouts.
But that’s a major mistake, because practicing your technique boosts your results.
So, if you like being injured or wasting your time, then skip this part.
Master the single KB exercise techniques first.
Then adopt the double KB exercise techniques .
2 - Train The Exercises Directly:
That means Cleans , overhead presses, front loaded squats, and kettlebell snatches.
You can either use the “direct” approach with an “all-in-one” plan like Kettlebell MAXIMORUM, or implement what I’ve been recommending guys perform who’ve been emailing me about cycling my programs:You can build specialization cycles around each or some of the exercises.
Here’s how that’d look:
1- Run a Clean + Press Specialization Cycle
Use ‘THE GIANT’ or the “Strong!” program .
2- Use an “all-in-one” program like Kettlebell MAXIMORUM
3- Run a Snatch Specialization Cycle, like “The King-Sized Killer.”
Use “The King-Sized Killer” routine.
4- Run another “all-in-one” program (if you have Kettlebell MAXIMORUM, run it again)
5- OPTIONAL: Run a “Specialized Variety” cycle
Cycle in different Press styles .
You can use ‘THE GIANT X2’ for a more powerful Pressing stimulus.
6- Cycle Steps 1 thru 5 until you reach the “STRONG ENOUGH” goals.
3 - Recovery:
I can’t stress this enough .
You will only see the results you’re looking for - a stronger YOU, IF -You can recuperate properly between training sessions.
So, make sure you:
Get 7+ hours of sleep per night (7 to 9 is the advised range ).
If you have mobility limitations , get rid of them by working on them on your “off” day.
Eat enough protein - 1.6g/kg of target bodyweight is your daily requirement.
Reduce your stress levels - A 30 to 45 minute daily walk outside is one of the easiest ways to do this, apart from more sleep .
4 - Perseverance :
It’s challenging for us to accept this fact:
The “GAINZ” you earned when you were in your late teens and early 20s just don’t come as fast now as they did then.
HOWEVER
When you apply proper programming and honor the routines* installed in those regimens , then the “GAINZ” do come - sooner than many guys are accustomed exercise to .
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you trust the process, turn up, do the work , not only will they come, but you’ll build your “patience muscle” - which is really one of the most crucial muscles of them all.
And as you do, you’ll no longer be misled by all the hype , empty promises, and shiny objects found on social media.
You’ll just put your head down and put in the work .
Stay strong,
Geoff Neupert.