I was just on a podcast and the host was asking me specific questions about the “STRONG ENOUGH ” standards…
How feasible they were…
If there was any need to adjust them according to a person’s size…
Why they are essential …
… Those kinds of things.
And just recently, I’ve been receiving emails about how to cycle my programs to hit 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 enough ” to pretty much do just about 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 stand , those standards might look kind of intimidating - maybe downright impossible .
That’s why I recommend you “stair step ” 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, sounds fair .
That’s the “WHAT ”.
Now, what about the “HOW ?”
How do you get there, precisely?
1 - Learn , Refine , 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 avoidable and a waste. They’d rather skip straight to the workouts.
But that’s a huge mistake, because training your technique boosts your results.
So, if you enjoy being injured or wasting your time, then skip this part.
Get the single KB exercise techniques first.
Then practice the double KB exercise strategies.
2 - Train The Exercises Directly:
That means kettlebell cleans, overhead presses, front strong loaded squats, and Snatches .
You can either apply the “direct” approach with an “all-in-one” system like Kettlebell MAXIMORUM, or try what I’ve been advising guys follow 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!” 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 more powerful 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 aiming for - a stronger YOU, IF -You can rest sufficiently 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 issues, 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 getting enough rest .
4 - Perseverance :
It’s hard for us to confront this fact:
The “GAINZ” you achieved when you were in your late teens and early 20s just don’t come as rapidly now as they did then.
BUT
When you use proper programming and adhere to the routines* installed in those workouts, then the “GAINZ” do come - quicker than many guys are expect.
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you rely on the process, show up consistently , put in the effort , not only will they come, but you’ll develop your “patience muscle” - which is really one of the most important 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 focus and get to work .
Stay strong,
Geoff Neupert.