I was lately on a podcast and the host was questioning me specific questions about the “STRONG ENOUGH ” standards…
How realistic they were…
If there was any need to alter them according to a person’s size…
Why they are crucial …
… Those types of things.
And lately , 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 achieve them, you’ll be “ strong” 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 intimidating - maybe extremely difficult.
That’s why I recommend 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, makes sense.
That’s the “ what”.
Now, what about the “ how?”
How do you get there, EXACTLY ?
1 - Understand , 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 strength
Many see this as needless and a waste. They’d rather dive straight 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.
Learn the single KB exercise techniques first.
Then practice the double KB exercise techniques .
2 - Train The Exercises Directly:
That means Cleans , Presses , Front Squats , and Snatches .
You can either follow the “direct” approach with an “all-in-one” plan like Kettlebell MAXIMORUM, or implement what I’ve been suggesting guys do who’ve been emailing 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” 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” 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 intensified Pressing stimulus.
6- Cycle Steps 1 thru 5 until you reach the “STRONG ENOUGH” benchmarks .
3 - Recovery:
I can’t stress this enough .
You will only see the results you’re aiming for - a stronger 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 advised range ).
If you have mobility limitations , 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 getting enough rest .
4 - Endurance :
It’s hard for us to confront this fact:
The “GAINZ” you earned when you were in your late teens and early 20s just don’t come as fast now as they did then.
HOWEVER…
When you stick to proper programming and adhere to the processes* installed in those workouts, then the “GAINZ” do come - more rapidly than many guys are expect.
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you commit to the process, show up consistently , do the work , 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 misled by all the noise , empty promises, and shiny objects found on social media.
You’ll just stay locked in and keep grinding standards .
Stay strong,
Geoff Neupert.