The best way to meet the “ STRONG ENOUGH ” goals…?

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

How realistic they were…

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

Why they are essential …

… Those matters things.

And lately , I’ve been receiving emails about how to cycle my programs to reach 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 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 extremely difficult.

That’s why I suggest you “ progressively work” 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, exactly ?

1 - Learn , Perfect , and Master Your Technique:

The proper technique provides two things:

[1] You don’t get hurt

[2] You maximize 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 major mistake, because training your technique boosts your results.

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

Master the single KB exercise techniques first.

Then adopt the double KB exercise strategies.

2 - Train The Exercises Directly:

That means kettlebell cleans, Presses , front loaded squats, and Snatches .

You can either use the “direct” approach with an “all-in-one” program like Kettlebell MAXIMORUM, or do 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!” 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” cycle (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” benchmarks .

3 - Recovery:

I can’t emphasize this enough .

You will only see the results you’re aiming for - a more capable YOU, IF -

You can recover enough between training sessions.

So, make sure you:

Get 7+ hours of sleep per night (7 to 9 is the recommendation ).

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 target .

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 hard for us to confront this fact:

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

HOWEVER

When you apply proper programming and respect the methods* installed in those programs , then the “GAINZ” do come - faster than many guys are expect.

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

When you believe in the process, show up consistently , grind , not only will they come, but you’ll build your “patience muscle” - which is really one of the most important muscles of them all.

And as you do, you’ll no longer be misled by all the hype , empty promises, and shiny objects found on social media.

You’ll just focus and keep going.

Stay strong,

Geoff Neupert.