HOW to reach the “ STRONG ENOUGH ” Standards …?

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

How attainable they were…

If there was any need to adjust them according to a person’s size…

Why they are crucial …

… Those sorts of things.

And lately , I’ve been getting a lot of 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 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 sit, those standards might look kind of tough - maybe totally impossible .

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, sounds fair .

That’s the “ what”.

Now, what about the “ how?”

HOW do you get there, EXACTLY ?

1 - Understand , Hone, and Nail 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 skip straight to 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.

Get the single KB exercise techniques first.

Then adopt the double KB exercise strategies.

2 - Train The Exercises Directly:

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

You can either follow the “direct” approach with an “all-in-one” program like Kettlebell MAXIMORUM, or try what I’ve been suggesting guys follow who’ve been reaching out to me about cycling my programs:

You can run 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” standards .

3 - Recovery:

I can’t stress this enough .

You will only see the results you’re looking for - a leaner 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 suggested target).

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

Eat enough protein - 1.6g/kg of desired 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 - Patience :

It’s difficult for us to accept this fact:

The “GAINZ” you gained when you were in your late teens and early 20s just don’t come as rapidly now as they did then.

HOWEVER

When you stick to proper programming and honor the methods* installed in those plans , then the “GAINZ” do come - quicker than many guys are familiar with .

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

When you trust the process, show up , grind standards , not only will they come, but you’ll strengthen 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 stay locked in and put in the work .

Stay strong,

Geoff Neupert.