How to meet the “ STRONG ENOUGH ” Standards …?

I was just on a podcast and the host was inquiring specific questions about the “ STRONG ENOUGH ” standards…

How practical they were…

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

Why they are crucial …

… Those matters things.

And lately , 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 work 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 just about 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 totally impossible .

That’s why I suggest you “ progressively work” your goals using these stepping stone 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 - Master , Hone, and Nail Your Technique:

The proper technique provides two things:

[1] You don’t get hurt

[2] You optimize muscle recruitment and therefore your strength

Many see this as avoidable and a waste. They’d rather skip straight to the workouts.

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

So, if you enjoy 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, overhead 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 recommending guys do who’ve been reaching out to 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” plan 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” goals.

3 - Recovery:

I can’t harp on this enough .

You will only see the results you’re looking for - a better conditioned 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 suggested target).

If you have mobility issues, get rid of them by working on them on your “off” day.

Eat enough protein - 1.6g/kg of goal 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 - Staying Power:

It’s hard for us to face 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.

HOWEVER

When you stick to proper programming and respect the routines* 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, turn up, push through, 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 sidetracked by all the distractions , empty promises, and shiny objects found on social media.

You’ll just stay locked in and keep going.

Stay strong,

Geoff Neupert.