I was recently on a podcast and the host was inquiring specific questions about the “ strong enough” standards…
How attainable they were…
If there was any need to alter them depending on a person’s size…
Why they are essential …
… Those sorts of 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 reach them, you’ll be “ strong” 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 sit, those standards might look kind of intimidating - maybe totally impossible .
That’s why I advise you “stair step ” 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, Refine , and Excel at Your Technique:
The proper technique guarantees two things:
[1] You don’t get hurt
[2] You maximize muscle recruitment and therefore your strength
Many see this as needless and a waste. They’d rather dive straight into the workouts.
But that’s a BIG mistake, because practicing your technique boosts your results.
So, if you enjoy being injured or wasting your time, then skip this part.
Learn the single KB exercise techniques first.
Then adopt the double KB exercise techniques .
2 - Train The Exercises Directly:
That means kettlebell cleans, overhead presses, front loaded squats, and Snatches .
You can either apply the “direct” approach with an “all-in-one” system like Kettlebell MAXIMORUM, or try what I’ve been suggesting guys do who’ve been emailing me about cycling my programs:You can cycle 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” plan 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 intensified Pressing stimulus.
6- Cycle Steps 1 thru 5 until you reach the “STRONG ENOUGH” standards .
3 - Recovery:
I can’t stress this enough .
You will only see the results you’re aiming 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 restrictions , get rid of them by working on them on your “off” day.
Eat enough protein - 1.6g/kg of goal bodyweight is your daily intake .
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 challenging for us to accept this fact:
The “GAINZ” you gained 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 trust the routines* installed in those workouts, then the “GAINZ” do come - quicker than many guys are expect.
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you rely on the process, show up consistently , push through, not only will strong they come, but you’ll grow your “patience muscle” - which is really one of the most vital 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 focus and keep grinding .
Stay strong,
Geoff Neupert.