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Kettlebell Kettlebell STRONG (Neupert)

Phase 2 / Workout #24 supposed to happen today but got surprised with unexpected holidays in the wilderness m. It’s going to be awesome - 6 days of hiking with my dogs and peace & quiet.

workout 24 will be done on 6th Aug, unless mountain looks or black bear eats me. Have a good weekend!
 
Anyone run and have success with I think it is phase 1, the strength phase?

I am just contemplating running either it or Giant 3.0.

I was debating, as you could see in another thread, running a clean and press program along side barbell squatting. I just moved up to my 24kg bells and they feel a bit heavy. Strong phase 1 seems to have less volume than Giant 3.0 and might suit this purpose.

Could this work? Would Strong Phase 1 be better given my context?
 
Anyone run and have success with I think it is phase 1, the strength phase?

I am just contemplating running either it or Giant 3.0.

I was debating, as you could see in another thread, running a clean and press program along side barbell squatting. I just moved up to my 24kg bells and they feel a bit heavy. Strong phase 1 seems to have less volume than Giant 3.0 and might suit this purpose.

Could this work? Would Strong Phase 1 be better given my context?
I definitely think Strong Phase 1 would be more compatible alongside a squatting program than most of the Giant protocols in general. Just based on Volume. However, in the case of Giant 3.0 it's most likely very similar to Strong Phase 1. One based on a definite low rep and high set scheme and the other based on a low rep but autoregulated by time set scheme. I think the volume would still be similar at times but the Giant 3.0 definitely has the possibility of more volume when you start pushing it. I would recommend Strong Phase 1, personally.
 
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I would recommend Strong Phase 1, personally.
I think that this is what I am going to do. Started on Saturday. The 10 sets of 1 allowed me and my kids to really work on our rack position (as Geoff outlines in his videos) as well. So could improve form and strength in one hit.
 
Anyone run and have success with I think it is phase 1, the strength phase?

I am just contemplating running either it or Giant 3.0.

I was debating, as you could see in another thread, running a clean and press program along side barbell squatting. I just moved up to my 24kg bells and they feel a bit heavy. Strong phase 1 seems to have less volume than Giant 3.0 and might suit this purpose.

Could this work? Would Strong Phase 1 be better given my context?
I may be off here but I've done both programs. In the past I have tried mixing in other movements and programs to Strong because on paper it looks so easy... I ended up derailing any progress I had been making.

Yes the volume is potentially less in Strong than the Giant 3.0 but that's kind of by design. This is just my take on the 2 programs but I view the Strong program for a "tough" 4 rep max....tough being hard to maintain great form not sloppy and messy....have done that too and ended up injured. The Giant 3.0 is a 5 rep max program that I kind-of feel is best served with a set of bells that 5 reps come somewhat "comfortably" and maybe has a rep or two in the tank.

Either way as the program(s) progress the added volume of "other" stuff ultimately may derail any gains.

If it works for you great....I'm just relating personal experiences here....stick with the programs as written by a pro!
 
I may be off here but I've done both programs. In the past I have tried mixing in other movements and programs to Strong because on paper it looks so easy... I ended up derailing any progress I had been making.

Yes the volume is potentially less in Strong than the Giant 3.0 but that's kind of by design.

TY for the insight. I will keep that in mind as I autoregulate and if I start to notice any injuries or wear and tear developing.
 
Hello All!

As mentioned went on mini holidays just outside of Broken Bow, OK. Across 6 days we have hiked all the time. You might not be impressed with my “numbers” but I was. Easiest day we have hiked 11 miles between elevation from 350 ft to 1,100 feet.
Only exercise that I was doing was SKS each and every morning, followed by hollow position and planks. My knees didn’t bother my at all @Geoff Neupert and I was able to lead. Great side effects of STRONG was extra “tank”. Whenever we had roughy path uphill I just adjusted and controlled my breathing and used strength to get it done.
Anyways…Phase 2 / Workout #24 done today after 9 days off and nothing was “lost”. This is some next level programming as I think I build real life strength so pose of pumping my muscles. Woke up at 5am, run dogs to the ground, sorted things at home, then work, then lunch (salmon, rice, veggies and salad), then work more and play with dogs and then I did SKS (supine lvl 2, side lvl 2 and prone lvl 2) and hollow position, warmed up with two small complexes and moved to sets of 4 for C&P. Done all sets and reps without forcing the issue in 19 minutes. Done my planks and reverse crunches and back to work.
 
I think that this is what I am going to do. Started on Saturday. The 10 sets of 1 allowed me and my kids to really work on our rack position (as Geoff outlines in his videos) as well. So could improve form and strength in one hit.
Same experience over here with Phase 1 of STRONG. Really allowed me to address my form and become stronger without failing. I wonder if your plan works for you, please share your progress as it would be interesting to know how did you approach it when things got tough.

I was thinking about something similar but instead of doing two exercises I was leaning towards “complex” of C&P+FSQ. I’d assume someone must be brutally strong to go through Phase 1 and 2 of such combo with their 3 rep max for MP….but for know I want to go through whole STRONG once with 36kgs, then do ONE, rest and start over with 2x40kg.

At the end it’s 3x30+ mins per week and make it or break it of this program is with what you do with other 165 hrs in a week. Sleep, high quality nutritious food, no stress….all of that can help or not if you won’t listen to your body.

I had couple of terrible weeks when it comes to sleep, food, and work related stress and felt like bells where about to kick my behind but I survived and learned my lessons. As well I ain’t shy when it comes to calories but try to be smart and make right choices 90% of the time.

looking forward to your updates!
 
. I wonder if your plan works for you, please share your progress as it would be interesting to know how did you approach it when things got tough.
So far so good Up to the 7x2 workout... I am feeling really strong in my press. So yeah might be interesting/funner once it is 3 reps.

Sat strong, Sun squat heavy, Tues strong, Thurs squat light + strong. I really enjoy the Thurs workout!

Really keeping an eye on things for when it gets to the 3 rep workouts, due to John's warning. But I feel myself getting stronger so really happy so far.
 
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And back to the grind. Phase 2 / Workout #25.

warmup:
SKS
1 set of 10 reps with double 24kg
1 set of 8 reps with double 32 kg
Complex: Rows + Clean + Press + Squat + Jerk + Squat (5 reps, 1 set, double 24kg)

rest 5 mins

Workout: done all sets of 3 with 90 seconds of rest. No biggie at this stage.

post workout: arm bars, reverse crunches and planks.
 
Phase 2 / Workout #26:

warmup:
SKS
Complex: Swing, Snatch, Clean, High Pull, Snatch (5 reps, 1 set, double 24kg)
Press + Front Squat Combo 8 reps each @ 2x24kg
Press - 8 reps @ 2x32kg
rest 5 mins

Workout: done all sets of 5 but took my time with today’s workout. 41 minutes by the time I was done with last set.
 
I think that this is what I am going to do. Started on Saturday. The 10 sets of 1 allowed me and my kids to really work on our rack position (as Geoff outlines in his videos) as well. So could improve form and strength in one hit.
Here's a flowchart for you

Strong ph1-giant3.0-strong ph2 (your rep max post giant 3.0 will determine whether you go slow and steady or short course)
 
Not sure where to ask this.

Anyone ever applied the Strong sets and reps to say barbell work?

eg Strong Phase 1 to bench, deadlifts or squats
 
Not sure where to ask this.

Anyone ever applied the Strong sets and reps to say barbell work?

eg Strong Phase 1 to bench, deadlifts or squats
Not barbell work but did 2 dumbbell clean and presses in "Dumbbell Strong" fashion a few years ago. It worked like a charm!

I know Geoff told me in an email once that a friend of his did the Strong template with handstand push ups and another did double snatches with 2 88's with success so I think it's pretty safe to say the template works for a variety of endeavors.
 
Not sure where to ask this.

Anyone ever applied the Strong sets and reps to say barbell work?

eg Strong Phase 1 to bench, deadlifts or squats
Principles are universal so I see no reason why it won't work.

Aleks Salkin applied the strong program to his HSPUs and got stronger...
 
John, could you share some video? I struggle to find a good dumbell clean and press video on the Internet
I have no personal videos but if you Google search Brooks Kubik 2 dumbbell clean and press I believe there is a video that comes up from his old school dumbbell training series. It's a slightly different movement using dumbbells but I like it.
 
John, could you share some video? I struggle to find a good dumbell clean and press video on the Internet
Brooks Kubik C&P with dumbbells - check Dailymotion.com and search for him. If I were you, I would look for Dinosaur Training on his website and there you can buy Dinosaur Dumbbell Training book.



anyways - forgot to log my workouts.

Aug 13th - Phase 2 / Workout #27:
warmup:
SKS
Press + Front Squat Combo 8 reps each @ 2x24kg
Clean + Press 12 reps @ 2x24kg
Clean + Front Squat 8 reps each @ 2x24kg
rest 5 mins

All sets of 4 done with a little less than 2 mins of rest between sets

Aug 16th - Phase 2 / Workout #28:
warmup:
SKS
Clean + Press 12 reps @ 2x24kg
Clean + Press 8 reps @ 2x32kg
rest 5 mins

Last time doing sets of 3. Whole training took me 12m56s. No biggie although my heart was 'bouncing' after last set. This is week 10 of Phase 2 so I am left with 6 weeks here and then 5 weeks of last phase....in theory in less than 11 weeks I'm doing twice the work but keeping breaks at 60 seconds....gonna get crazy.
 
Not sure where to ask this.

Anyone ever applied the Strong sets and reps to say barbell work?

eg Strong Phase 1 to bench, deadlifts or squats
Don't want to sound stupid over here and I get it that principles can be applied to any exercise but are you asking to apply your 3-4 rep max in squat to whole STRONG program (Phase 1 & 2)? That would be something worth seeing....again, if you are brave enough, please do share your training logs and take me/us on your journey.

I say all of this, as one of the most intense Squat cycles I have ever done was Smolov, and as far as I remember at the end of Base Cycle it was something like 130-140 reps per week @ =< 85% in that week and I didn't feel like doing anything else besides sleeping and eating.

If you go with STRONG, then week 15 of Phase 2 will make you do 150 reps. Wear and tear of 'only grinding all the time' will make you question your life choices....at the end 'bells are way more forgiving than barbell. Guess you need to try and share your findings :)
 
If you go with STRONG, then week 15 of Phase 2 will make you do 150 reps. Wear and tear of 'only grinding all the time' will make you question your life choices....at the end 'bells are way more forgiving than barbell. Guess you need to try and share your findings


I was just looking at Phase 1 for the time being. It would mean 10 singles at a weight you could do about 4 times and then 5 doubles on the other day to start. Of course, it would build to 10 triples over a few months.

I think if I did it 2x per week, Sun and Thurs, and set the weight for more of a 5 rep max, it might be doable.

I have never done such heavy weight for such a long period of time though, so I have zero idea how it would go after a couple months. I kinda worry that there would not be enough high rep sets and that my joints would be a mess.

I am going to finish the 6 week block of work I laid out already or keep at it till it gives me a sign it is bad or does not work (probably finish it barring some sort of injury), before undertaking Strong for squats.
 
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