I was just 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 modify them depending on a person’s size…
Why they are important …
… Those sorts of things.
And just recently, I’ve been getting emails about how to cycle my programs to meet 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 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 stand , those standards might look kind of intimidating - maybe extremely difficult.
That’s why I advise 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, EXACTLY ?
1 - Understand , Perfect , and Nail Your Technique:
The proper technique guarantees two things:
[1] You don’t get hurt
[2] You optimize 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 major mistake, because practicing your technique boosts your results.
So, if you like being injured or wasting your time, then skip this part.
Master the single KB exercise techniques first.
Then learn the double KB exercise strategies.
2 - Train The Exercises Directly:
That means Cleans , overhead presses, Front Squats , and kettlebell snatches.
You can either use the “direct” approach with an “all-in-one” plan like Kettlebell MAXIMORUM, or try what I’ve been recommending 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 snatch 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 intensified Pressing stimulus.
6- Cycle Steps 1 thru 5 until you reach the “STRONG ENOUGH” goals.
3 - Recovery:
I can’t stress this enough .
You will only see the results you’re after - 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 restrictions , 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 - Endurance :
It’s hard for us to confront this fact:
The “GAINZ” you achieved when you were in your late teens and early 20s just don’t come as quickly now as they did then.
BUT
When you use proper programming and trust the systems* installed in those regimens , then the “GAINZ” do come - sooner than many guys are familiar with .
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you believe in the process, show up , grind , not only will they come, but you’ll develop your “patience muscle” - which is really one of the most essential muscles of them all.
And as you do, you’ll no longer be sidetracked by all the distractions , empty promises, and shiny objects found on social media.
You’ll just stay locked in and keep going.
Stay strong,
Geoff Neupert.