I was just on a podcast and the host was inquiring specific questions about the “STRONG ENOUGH ” standards…
How practical they were…
If there was any need to change them according website to a person’s size…
Why they are crucial …
… Those kinds of things.
And just recently, I’ve been getting a lot of 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 meet them, you’ll be “ strong” 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 sit, those standards might look kind of intimidating - maybe extremely difficult.
That’s why I suggest you “stair step ” 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, makes sense.
That’s the “WHAT ”.
Now, what about the “HOW ?”
HOW do you get there, EXACTLY ?
1 - Learn , Perfect , 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 avoidable 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 want being injured or wasting your time, then skip this part.
Master the single KB exercise techniques first.
Then learn the double KB exercise methods .
2 - Train The Exercises Directly:
That means kettlebell cleans, Presses , Front Squats , and kettlebell snatches.
You can either use the “direct” approach with an “all-in-one” plan like Kettlebell MAXIMORUM, or implement what I’ve been recommending guys do 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” program .
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 more powerful Pressing stimulus.
6- Cycle Steps 1 thru 5 until you reach the “STRONG ENOUGH” goals.
3 - Recovery:
I can’t harp on this enough .
You will only see the results you’re aiming for - a leaner 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 suggested target).
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 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 - Patience :
It’s challenging 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 quickly now as they did then.
BUT
When you stick to proper programming and adhere to the methods* installed in those plans , then the “GAINZ” do come - faster than many guys are familiar with .
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you commit to the process, put in the time , grind , not only will they come, but you’ll develop your “patience muscle” - which is really one of the most vital muscles of them all.
And as you do, you’ll no longer be sidetracked by all the hype , empty promises, and shiny objects found on social media.
You’ll just focus and keep grinding .
Stay strong,
Geoff Neupert.