I was just on a podcast and the host was asking me specific questions about the “STRONG ENOUGH ” standards…
How attainable they were…
If there was any need to adjust them based upon a person’s size…
Why they are crucial …
… Those matters things.
And lately , 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 website 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 off too.
Now, obviously, depending on your current strength & conditioning levels, from where you sit, those standards might look kind of daunting - maybe downright impossible .
That’s why I recommend 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, precisely?
1 - Master , Hone, 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 jump right into the workouts.
But that’s a major mistake, because practicing your technique accelerates your results.
So, if you like being injured or wasting your time, then skip this part.
Learn the single KB exercise techniques first.
Then adopt the double KB exercise methods .
2 - Train The Exercises Directly:
That means kettlebell cleans, Presses , Front Squats , and kettlebell snatches.
You can either apply the “direct” approach with an “all-in-one” plan like Kettlebell MAXIMORUM, or try what I’ve been suggesting guys follow who’ve been reaching out to 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” 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 stronger Pressing stimulus.
6- Cycle Steps 1 thru 5 until you reach the “STRONG ENOUGH” benchmarks .
3 - Recovery:
I can’t harp on this enough .
You will only see the results you’re after - a better conditioned 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 suggested target).
If you have mobility limitations , 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 - Perseverance :
It’s hard for us to face this fact:
The “GAINZ” you made when you were in your late teens and early 20s just don’t come as easily now as they did then.
BUT
When you follow proper programming and respect the processes* installed in those plans , then the “GAINZ” do come - more rapidly than many guys are used to .
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you trust the process, show up consistently , push through, not only will they come, but you’ll build your “patience muscle” - which is really one of the most essential muscles of them all.
And as you do, you’ll no longer be bothered by all the hype , empty promises, and shiny objects found on social media.
You’ll just focus and keep going.
Stay strong,
Geoff Neupert.