I was just on a podcast and the host was asking me specific questions about the “ strong enough” standards…
How realistic they were…
If there was any need to modify them according to a person’s size…
Why they are significant…
… Those matters things.
And lately , I’ve been receiving 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 just about anything 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 tough - maybe extremely difficult.
That’s why I recommend 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 strong 2x28kg for the C+P, DFSQ, and 28kg for the Snatch.
Ok, fair enough .
That’s the “ what”.
Now, what about the “HOW ?”
How do you get there, exactly ?
1 - Learn , Hone, and Master Your Technique:
The proper technique ensures two things:
[1] You don’t get hurt
[2] You optimize muscle recruitment and therefore your strength
Many see this as unnecessary and a waste of time . They’d rather dive straight into the workouts.
But that’s a BIG mistake, because training your technique speeds up your results.
So, if you like being injured or wasting your time, then skip this part.
Master the single KB exercise techniques first.
Then adopt the double KB exercise techniques .
2 - Train The Exercises Directly:
That means Cleans , overhead presses, front loaded squats, and kettlebell snatches.
You can either use the “direct” approach with an “all-in-one” program like Kettlebell MAXIMORUM, or implement what I’ve been suggesting guys perform who’ve been emailing me about cycling my programs:You can run 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” standards .
3 - Recovery:
I can’t harp on this enough .
You will only see the results you’re looking 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 recommendation ).
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 more sleep .
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.
HOWEVER…
When you stick to proper programming and adhere to the routines* installed in those programs , then the “GAINZ” do come - more rapidly than many guys are expect.
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you rely on the process, show up , put in the effort , not only will they come, but you’ll build your “patience muscle” - which is really one of the most important 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.