HOW to reach the “ strong enough” goals…?

I was just 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 alter them depending on a person’s size…

Why they are significant…

… Those matters things.

And recently , I’ve been getting 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 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 anything you physically want to do.

And you’ll show it off read more too.

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

That’s why I recommend you “ progressively work” 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, makes sense.

That’s the “WHAT ”.

Now, what about the “HOW ?”

How do you get there, precisely?

1 - Learn , Hone, and Master Your Technique:

The proper technique ensures 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. They’d rather skip straight to the workouts.

But that’s a major mistake, because practicing your technique accelerates your results.

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

Learn the single KB exercise techniques first.

Then adopt the double KB exercise techniques .

2 - Train The Exercises Directly:

That means Cleans , Presses , Front Squats , and Snatches .

You can either use the “direct” approach with an “all-in-one” program like Kettlebell MAXIMORUM, or implement what I’ve been suggesting 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!” 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” 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 stronger Pressing stimulus.

6- Cycle Steps 1 thru 5 until you reach the “STRONG ENOUGH” goals.

3 - Recovery:

I can’t emphasize 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 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 target 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 challenging 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 apply proper programming and respect the processes* installed in those plans , then the “GAINZ” do come - faster than many guys are accustomed to .

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

When you commit to the process, show up , put in the effort , not only will they come, but you’ll develop 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 distractions , empty promises, and shiny objects found on social media.

You’ll just focus and keep grinding .

Stay strong,

Geoff Neupert.