HOW to hit the “STRONG ENOUGH ” Standards …?

I was lately on a podcast and the host was questioning me specific Kettlebell 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 crucial …

… Those kinds of things.

And lately , I’ve been getting a lot of 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 meet them, you’ll be “ strong” to pretty much do whatever you physically want to do.

And you’ll show it off too.

Now, obviously, depending on your current strength & conditioning levels, from where you are , those standards might look kind of challenging - maybe downright impossible .

That’s why I advise 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, 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 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 speeds up your results.

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

Master the single KB exercise techniques first.

Then master the double KB exercise strategies.

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” plan like Kettlebell MAXIMORUM, or do what I’ve been recommending guys do 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!” 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” routine.

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 styles .

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 looking for - a stronger 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 limitations , get rid of them by working on them on your “off” day.

Eat enough protein - 1.6g/kg of target 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 more sleep .

4 - Endurance :

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 fast now as they did then.

HOWEVER…

When you stick to proper programming and trust the routines* installed in those regimens , then the “GAINZ” do come - quicker than many guys are used to .

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

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

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

You’ll just stay locked in and keep grinding .

Stay strong,

Geoff Neupert.