I was lately on a podcast and the host was asking me specific questions about the “ STRONG ENOUGH ” standards…
How feasible 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 lately , I’ve been receiving emails about how to cycle my programs to achieve 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 exercise can achieve them, you’ll be “strong enough ” to pretty much do 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 are , those standards might look kind of intimidating - 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, makes sense.
That’s the “ what”.
Now, what about the “ how?”
HOW do you get there, precisely?
1 - Master , Hone, 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 skip straight to the workouts.
But that’s a BIG mistake, because practicing 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 learn the double KB exercise methods .
2 - Train The Exercises Directly:
That means Cleans , overhead presses, Front Squats , and Snatches .
You can either apply the “direct” approach with an “all-in-one” system like Kettlebell MAXIMORUM, or implement what I’ve been advising guys perform 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!” 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” routine.
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 variations .
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 looking for - a more capable 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 target .
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 challenging for us to acknowledge this fact:
The “GAINZ” you made when you were in your late teens and early 20s just don’t come as quickly now as they did then.
THAT SAID…
When you apply proper programming and trust the systems* installed in those plans , then the “GAINZ” do come - sooner than many guys are familiar with .
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you rely on the process, put in the time , 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 clutter, empty promises, and shiny objects found on social media.
You’ll just stay locked in and keep going.
Stay strong,
Geoff Neupert.