I was just on a podcast and the host was questioning me specific questions about the “STRONG ENOUGH ” standards…
How practical they were…
If there was any need to adjust them depending on a person’s size…
Why they are significant…
… Those kinds of things.
And recently , I’ve been receiving 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 meet them, you’ll be “strong enough ” to pretty much do whatever you physically want to do.
And you’ll show it too .
Now, obviously, depending on your current strength & conditioning levels, from where you stand , those standards might look kind of intimidating - maybe downright impossible .
That’s why I advise you “ step up ” your goals using these stepping stone 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, sounds fair .
That’s the “WHAT ”.
Now, what about the “ how?”
How do you get there, exactly ?
1 - Learn , Hone, and Nail Your Technique:
The proper technique ensures 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 jump right into the workouts.
But that’s a BIG mistake, because practicing your technique speeds up your results.
So, if you like being injured or wasting your time, then skip this part.
Get the single KB snatch exercise techniques first.
Then practice the double KB exercise techniques .
2 - Train The Exercises Directly:
That means kettlebell cleans, Presses , front loaded squats, and Snatches .
You can either follow the “direct” approach with an “all-in-one” system like Kettlebell MAXIMORUM, or do what I’ve been suggesting guys follow 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!” 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 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 looking for - a stronger YOU, IF -You can recuperate properly 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 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 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 - Perseverance :
It’s difficult for us to acknowledge this fact:
The “GAINZ” you achieved when you were in your late teens and early 20s just don’t come as easily now as they did then.
THAT SAID…
When you follow proper programming and adhere to the methods* installed in those workouts, then the “GAINZ” do come - more rapidly than many guys are familiar with .
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you commit to the process, show up , grind , not only will 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 distracted by all the distractions , empty promises, and shiny objects found on social media.
You’ll just put your head down and get to work .
Stay strong,
Geoff Neupert.