I was lately 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 according to a person’s size…
Why they are essential …
… Those matters things.
And just recently, I’ve been receiving 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 reach 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 challenging - maybe downright impossible .
That’s why I recommend you “stair step ” your goals using these interim 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 , Refine , and Master 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 avoidable and a waste. They’d rather skip straight to the workouts.
But that’s a BIG 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 learn the double KB exercise strategies.
2 - Train The Exercises Directly:
That means Cleans , overhead presses, Front Squats , and work kettlebell snatches.
You can either apply the “direct” approach with an “all-in-one” program like Kettlebell MAXIMORUM, or implement what I’ve been recommending 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” program (if you have Kettlebell MAXIMORUM, run it again)
5- OPTIONAL: Run a “Specialized Variety” cycle
Cycle in different Press styles .
You can use ‘THE GIANT X2’ for a intensified 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 looking for - a stronger 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 advised range ).
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 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 confront 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.
THAT SAID…
When you stick to proper programming and trust the methods* installed in those plans , then the “GAINZ” do come - sooner than many guys are used to .
(*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 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 misled by all the clutter, empty promises, and shiny objects found on social media.
You’ll just stay locked in and keep going.
Stay strong,
Geoff Neupert.