I was just on a podcast and the host was inquiring specific questions get more info about the “ STRONG ENOUGH ” standards…
How practical they were…
If there was any need to change them based upon a person’s size…
Why they are crucial …
… Those types of things.
And just recently, I’ve been receiving 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 reach them, you’ll be “strong enough ” to pretty much do just about anything you physically want to do.
And you’ll show it off too.
Now, obviously, depending on your current strength & conditioning levels, from where you sit, those standards might look kind of intimidating - maybe downright impossible .
That’s why I suggest you “ progressively work” 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, sounds fair .
That’s the “ what”.
Now, what about the “HOW ?”
How do you get there, EXACTLY ?
1 - Grasp, Refine , and Master 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 unnecessary and a waste of time . They’d rather jump right into the workouts.
But that’s a major mistake, because training your technique boosts 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 methods .
2 - Train The Exercises Directly:
That means kettlebell cleans, Presses , Front Squats , and Snatches .
You can either apply the “direct” approach with an “all-in-one” program like Kettlebell MAXIMORUM, or implement what I’ve been advising 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” cycle (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 stronger Pressing stimulus.
6- Cycle Steps 1 thru 5 until you reach the “STRONG ENOUGH” benchmarks .
3 - Recovery:
I can’t emphasize this enough .
You will only see the results you’re after - a more capable 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 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 desired 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 - Perseverance :
It’s hard for us to face this fact:
The “GAINZ” you made when you were in your late teens and early 20s just don’t come as fast now as they did then.
HOWEVER
When you follow proper programming and trust the methods* installed in those regimens , then the “GAINZ” do come - quicker than many guys are expect.
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you commit to the process, turn up, do the work , not only will they come, but you’ll grow your “patience muscle” - which is really one of the most crucial muscles of them all.
And as you do, you’ll no longer be bothered by all the distractions , empty promises, and shiny objects found on social media.
You’ll just stay locked in and keep grinding .
Stay strong,
Geoff Neupert.