How to achieve the “ strong enough” benchmarks …?

I was recently 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 change them based upon a person’s size…

Why they are important …

… Those kinds of things.

And just recently, 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 snatch 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 enough ” to pretty much do 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 daunting - maybe extremely difficult.

That’s why I suggest 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, fair enough .

That’s the “ what”.

Now, what about the “HOW ?”

How do you get there, precisely?

1 - Grasp, Hone, and Nail 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 dive straight into the workouts.

But that’s a huge mistake, because training your technique accelerates your results.

So, if you enjoy being injured or wasting your time, then skip this part.

Get the single KB exercise techniques first.

Then master the double KB exercise strategies.

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 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” plan like Kettlebell MAXIMORUM

3- Run a Snatch Specialization Cycle, like “The King-Sized Killer.”

Use “The King-Sized Killer” program .

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 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” goals.

3 - Recovery:

I can’t stress this enough .

You will only see the results you’re looking for - 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 recommendation ).

If you have mobility issues, get rid of them by working on them on your “off” day.

Eat enough protein - 1.6g/kg of target 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 - Endurance :

It’s difficult for us to face this fact:

The “GAINZ” you gained 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 respect the systems* installed in those workouts, then the “GAINZ” do come - faster than many guys are expect.

(*E.g. Not training to failure, practicing autoregulation, etc.)

When you rely on the process, show up , grind , 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 distracted by all the hype , empty promises, and shiny objects found on social media.

You’ll just keep your head down and put in the work .

Stay strong,

Geoff Neupert.