How to achieve the “ strong enough” Standards …?

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

How attainable they were…

If there was any need to modify them based upon a person’s size…

Why they are significant…

… Those matters things.

And just 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 hit them, you’ll be “ strong enough ” 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 daunting - maybe downright impossible .

That’s why I advise you “ step up ” 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, makes sense.

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 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 dive straight into the workouts.

But that’s a huge mistake, because training your technique accelerates your results.

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

Get the single KB exercise techniques first.

Then learn the double KB exercise methods .

2 - Train The Exercises Directly:

That means kettlebell cleans, overhead 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 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 techniques.

You can use ‘THE GIANT X2’ for a intensified 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 aiming for - a better conditioned 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 suggested target).

If you have mobility limitations , get rid of them by working on them on your check here “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 - Staying Power:

It’s tough for us to face this fact:

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

BUT

When you apply proper programming and respect the methods* 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 consistently , put in the effort , not only will they come, but you’ll grow your “patience muscle” - which is really one of the most vital muscles of them all.

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

You’ll just put your head down and keep grinding .

Stay strong,

Geoff Neupert.