HOW to achieve the “STRONG ENOUGH ” Standards …?

I was lately on a podcast and the host was inquiring specific questions about the “ strong enough” standards…

How feasible they were…

If there was any need to alter them depending on a person’s size…

Why they are significant…

… Those types of things.

And recently , I’ve been getting a lot of emails about how to cycle my programs to achieve 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 check here 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 just about anything you physically want to do.

And you’ll show it too .

Now, obviously, depending on your current strength & conditioning levels, from where you are , those standards might look kind of daunting - maybe extremely difficult.

That’s why I advise you “ progressively work” 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, fair enough .

That’s the “WHAT ”.

Now, what about the “ how?”

HOW do you get there, precisely?

1 - Master , Hone, and Master Your Technique:

The proper technique provides two things:

[1] You don’t get hurt

[2] You increase muscle recruitment and therefore your strength

Many see this as avoidable and a waste of time . They’d rather skip straight to the workouts.

But that’s a BIG mistake, because training your technique speeds up your results.

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

Learn the single KB exercise techniques first.

Then master the double KB exercise methods .

2 - Train The Exercises Directly:

That means Cleans , Presses , front loaded squats, and Snatches .

You can either apply the “direct” approach with an “all-in-one” plan like Kettlebell MAXIMORUM, or do what I’ve been suggesting guys perform who’ve been reaching out to 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” 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 stronger 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 aiming for - a stronger 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 advised range ).

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

Eat enough protein - 1.6g/kg of goal 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 more sleep .

4 - Patience :

It’s difficult for us to confront this fact:

The “GAINZ” you gained 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 use proper programming and adhere to the routines* installed in those programs , then the “GAINZ” do come - sooner than many guys are expect.

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

When you rely on the process, put in the time , grind , not only will they come, but you’ll grow your “patience muscle” - which is really one of the most crucial muscles of them all.

And as you do, you’ll no longer be distracted 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.