The best way to hit the “ STRONG ENOUGH ” Standards …?

I was recently on a podcast and the host was questioning me specific questions about the “ STRONG ENOUGH ” standards…

How feasible they were…

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

Why they are crucial …

… Those sorts of things.

And just recently, I’ve been getting 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 hit them, you’ll be “ strong enough ” to pretty much do anything you physically want to do.

And you’ll look like it too .

Now, obviously, depending on your current strength & conditioning levels, from where you are , those standards might look kind of intimidating - 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, makes sense.

That’s the “WHAT ”.

Now, what about the “HOW ?”

HOW do you get there, EXACTLY ?

1 - Grasp, Perfect , and Master Your Technique:

The proper technique guarantees two things:

[1] You don’t get hurt

[2] get more info You maximize muscle recruitment and therefore your strength

Many see this as unnecessary and a waste of time . They’d rather dive straight into the workouts.

But that’s a BIG 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 kettlebell snatches.

You can either follow the “direct” approach with an “all-in-one” plan like Kettlebell MAXIMORUM, or implement what I’ve been suggesting guys follow 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 variations .

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 after - 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 restrictions , 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 - Patience :

It’s challenging for us to acknowledge this fact:

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

THAT SAID…

When you apply proper programming and adhere to the processes* installed in those regimens , then the “GAINZ” do come - sooner than many guys are used to .

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

When you rely on the process, put in the time , put in the effort , 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 clutter, empty promises, and shiny objects found on social media.

You’ll just keep your head down and keep going.

Stay strong,

Geoff Neupert.