I was just on a podcast and the host was questioning me specific questions about the “STRONG ENOUGH ” standards…
How attainable they were…
If there was any need to alter them according to a person’s size…
Why they are important …
… Those kinds of things.
And recently , I’ve been receiving 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 achieve them, you’ll be “strong enough ” to pretty much do just about anything 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 challenging - maybe downright impossible .
That’s why I recommend you “ progressively work” your goals using these stepping stone benchmarks:
GOAL #1: Use 2x16kg for the C+P, DFSQ, and 16kg for here 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 - Learn , Perfect , and Master Your Technique:
The proper technique guarantees 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. They’d rather jump right into the workouts.
But that’s a huge 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 practice the double KB exercise methods .
2 - Train The Exercises Directly:
That means kettlebell cleans, overhead presses, front loaded 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 follow 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!” 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” 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 stronger 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 aiming for - a stronger 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 recommendation ).
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 getting enough rest .
4 - Perseverance :
It’s tough for us to accept 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.
BUT
When you use proper programming and trust the methods* installed in those plans , then the “GAINZ” do come - quicker than many guys are expect.
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you believe in the process, turn up, put in the effort , not only will they come, but you’ll grow 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 distractions , empty promises, and shiny objects found on social media.
You’ll just keep your head down and put in the work .
Stay strong,
Geoff Neupert.