I was lately 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 modify them according to a person’s size…
Why they are important …
… Those types of things.
And recently , 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 hit them, you’ll be “ strong” 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 are , those standards might look kind of intimidating - maybe downright impossible .
That’s why I advise 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, fair enough .
That’s the “ what”.
Now, what about the “HOW ?”
How do you get there, precisely?
1 - Understand , Refine , and Master 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 needless and a waste of time . They’d rather dive straight into the workouts.
But that’s a BIG mistake, because training your technique boosts your results.
So, if you like being injured or wasting your time, then skip this part.
Master the single KB exercise techniques first.
Then learn the double KB exercise techniques .
2 - Train The Exercises Directly:
That means kettlebell cleans, Presses , front loaded squats, and Snatches .
You can either apply the “direct” approach with an “all-in-one” plan like Kettlebell MAXIMORUM, or try what I’ve been recommending guys perform 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” 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 styles .
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 emphasize this enough .
You will only see the results you’re after - a more capable 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 click here ways to do this, apart from more sleep .
4 - Endurance :
It’s challenging for us to face this fact:
The “GAINZ” you earned 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 apply proper programming and honor the routines* installed in those plans , then the “GAINZ” do come - more rapidly than many guys are familiar with .
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you believe in the process, turn up, put in the effort , not only will they come, but you’ll strengthen your “patience muscle” - which is really one of the most vital muscles of them all.
And as you do, you’ll no longer be bothered by all the noise , empty promises, and shiny objects found on social media.
You’ll just keep your head down and get to work .
Stay strong,
Geoff Neupert.