HOW to achieve the “STRONG ENOUGH” Standards…?

‘THE GIANT’

“Kettlebell STRONG!”

“The King-Sized Killer”

“Kettlebell MAXIMORUM”

‘THE GIANT X2’

Learn the Single Kettlebell Exercises Using ‘THE BIG 6’

Learn the Double Kettlebell Exercises Using “Kettlebell STRONG!”

I was recently on a podcast and the host was asking me specific questions about the “STRONG ENOUGH” standards…
How realistic they were…
If there was any need to change them based upon a person’s size…
Why they are important…
… Those sorts of things.
And recently, I’ve been getting 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 achieve 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 stand, those standards might look kind of daunting - maybe downright impossible.

That’s why I recommend you “stair step” 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, EXACTLY?

1 - Learn, Refine and Master Your Technique:

The proper technique ensures two things:
[1] You don’t get hurt
[2] You maximize muscle recruitment and therefore your strength
Many see this as unnecessary and a waste of time. They’d rather jump right into the workouts.
But that’s a BIG mistake, because training your technique speeds up your results.
So, if you like being injured or wasting your time, then skip this part.
Learn the single KB exercise techniques first.
Then learn 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 do what I’ve been recommending guys do who’ve been emailing 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!” 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” 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 variations.
You can use ‘THE GIANT X2’ for a stronger Pressing stimulus.
6- Cycle Steps 1 thru 5 until you reach the “STRONG ENOUGH” standards.

3 - Recovery:

I can’t harp on this enough.
You will only see the results you’re looking for - a stronger, leaner, better conditioned, 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 desired 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 tough for us to face this fact:
The “GAINZ” you made when you were in your late teens and early 20s just don’t come as fast now as they did then.
HOWEVER…
When you use proper programming and respect the processes* installed in those programs, then the “GAINZ” do come - faster than many guys are used to.
(*E.g. Not training to failure, practicing autoregulation, etc.)
When you trust the process, show up, do the work, 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 distracted by all the noise, empty promises, and shiny objects found on social media.
You’ll just put your head down and get to work.
Stay strong,
Geoff Neupert.