I was just on a podcast and the host was questioning me specific questions about the “ STRONG ENOUGH ” standards…
How practical they were…
If there was any need to change them depending on a person’s size…
Why they are crucial …
… Those sorts of things.
And lately , I’ve been getting a lot of emails about how to cycle my programs to reach 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 hit 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 stand , those standards might look kind of daunting - maybe downright impossible .
That’s why I suggest you “ step up ” your goals using these stepping stone 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, sounds fair .
That’s the “WHAT ”.
Now, what about the “ how?”
How do you get there, precisely?
1 - Master , Perfect , and Nail Your Technique:
The proper technique provides two things:
[1] You don’t get hurt
[2] You maximize muscle recruitment and therefore your click here strength
Many see this as needless and a waste. They’d rather jump right into the workouts.
But that’s a major mistake, because practicing your technique accelerates your results.
So, if you want being injured or wasting your time, then skip this part.
Learn the single KB exercise techniques first.
Then learn the double KB exercise strategies.
2 - Train The Exercises Directly:
That means kettlebell cleans, overhead presses, Front Squats , and kettlebell snatches.
You can either follow the “direct” approach with an “all-in-one” plan like Kettlebell MAXIMORUM, or try what I’ve been suggesting guys do who’ve been reaching out to 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” plan 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” benchmarks .
3 - Recovery:
I can’t harp on this enough .
You will only see the results you’re aiming for - a more capable YOU, IF -You can recover enough 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 limitations , get rid of them by working on them on your “off” day.
Eat enough protein - 1.6g/kg of desired bodyweight is your daily target .
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 - Staying Power:
It’s difficult for us to acknowledge this fact:
The “GAINZ” you earned when you were in your late teens and early 20s just don’t come as quickly now as they did then.
BUT
When you follow proper programming and honor the systems* installed in those regimens , then the “GAINZ” do come - sooner than many guys are used to .
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you rely on the process, show up , push through, not only will they come, but you’ll grow your “patience muscle” - which is really one of the most essential muscles of them all.
And as you do, you’ll no longer be sidetracked by all the clutter, empty promises, and shiny objects found on social media.
You’ll just focus and keep going.
Stay strong,
Geoff Neupert.