HOW to hit the “STRONG ENOUGH ” goals…?

I was recently on a podcast and the host was questioning me specific questions about the “ STRONG ENOUGH ” standards…

How realistic they were…

If there was any need to adjust them based upon a person’s size…

Why they are crucial …

… Those matters things.

And recently , I’ve been getting a lot of emails about how to cycle my programs to hit 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 meet them, you’ll be “ strong” to pretty much do whatever you physically want to do.

And you’ll show it too .

Now, obviously, depending on your current strength & conditioning levels, from where you are , those standards might look kind of daunting - maybe totally impossible .

That’s why I recommend you “ step up ” your goals using these intermediate 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 - Grasp, Hone, and Nail Your Technique:

The proper technique ensures two things:

[1] You don’t get hurt

[2] You increase muscle recruitment and therefore your strength

Many see this as needless and a waste. They’d rather jump right into the workouts.

But that’s a major mistake, because training your technique speeds up your results.

So, if you enjoy being injured or wasting your time, then skip this part.

Get the single KB exercise techniques first.

Then master the double KB exercise techniques .

2 - Train The Exercises Directly:

That means Cleans , Presses , Front Squats , and kettlebell snatches.

You can either follow the “direct” approach with an “all-in-one” program like Kettlebell MAXIMORUM, or do what I’ve been advising guys follow who’ve been emailing me about cycling my programs:

You can run 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!” plan.

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” program .

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 techniques.

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 emphasize this enough .

You will only see the results you’re looking for - a better conditioned YOU, IF -

You can rest sufficiently between training sessions.

So, make sure you:

Get 7+ hours of sleep per night (7 to 9 is the suggested target).

If you have mobility issues, 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 getting enough rest .

4 - Endurance :

It’s tough for us to face this fact:

The “GAINZ” you earned when you were in your late teens and early 20s just don’t come as rapidly now as they did then.

BUT

When you stick to proper programming and respect the methods* installed in those workouts, then the “GAINZ” do come - sooner than many guys are expect.

(*E.g. Not training to failure, practicing autoregulation, etc.)

When you believe website in the process, turn up, put in the effort , not only will they come, but you’ll build your “patience muscle” - which is really one of the most important muscles of them all.

And as you do, you’ll no longer be bothered by all the noise , empty promises, and shiny objects found on social media.

You’ll just focus and keep going.

Stay strong,

Geoff Neupert.