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Kettlebell Kettlebell STRONG (Neupert)

Just curious if anyone has re-run phase 1 by doubling the volume instead of going to phase 2 (slow and steady) next? I am three weeks out from completing phase 1 and was thinking about doing this. My one concern is if it would be to much volume to soon for me.
I must say that this program continues to deliver for me and I am so glad that I bought it!

Regards Paul
I am currently running this as we speak. Just completed the 14x2 workout, and it was good. In 3 weeks when you complete phase one I should be about halfway through the 3 rep month. I can update with my thoughts around that time, if you’re interested.

Here are some of my thoughts at this time.

-the volume waves from month to month throughout the entire program if you double and possibly triple the volume as you go.
-I am still very early but the number of sets (20x1) have not been difficult and are making my form feel very dialed in.
-I have done a fair bit of A+A snatching. These longer workouts feel very much like that.
-More thinking about A+A. The sets of 1 take me about 5- 8seconds, 2 about 16-20 seconds and 3 about 24-30 seconds. On this program the majority of sets are for 2 reps. That puts us perfectly in a A+A set length. Though different of course I can see why it feels like a traditional A+A workout.

Most importantly I’m still too early in this experiment to say anything definitively, but I am enjoying the workouts so far, and would recommend giving it a try after you complete phase 1.
Also my 36kgs which were a sketchy 3rm at the beginning fly up very easily now.
 
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What is your goal for doing this change to the program?

Why not run the program as written?

Slow and Steady is worth the effort. If you have chosen the correct KBs and are disciplined about your rest periods, you will be very pleased with your results with Slow and Strady.
I have run Slow and Steady before and this will be my second time through Strong back to back.. I believe that Geoff mentioned this approach as an option and I was just curios if anyone had tried this and what their results were.
 
Just curious if anyone has re-run phase 1 by doubling the volume instead of going to phase 2 (slow and steady) next? I am three weeks out from completing phase 1 and was thinking about doing this. My one concern is if it would be to much volume to soon for me.
I must say that this program continues to deliver for me and I am so glad that I bought it!

Regards Paul
Phase 2 is all about increasing volume. If you double phase 1 volume, you’re basically doing phase 2.

EDIT Sorry, I see you’ve done Strong before. So, are you doing phase 1 with double the sets? What is the reason? Time? I’m curious.

Yeah, strong rocks. I wondered how I’d be able to do the set and reps in the final days when I started. And the progress just kept coming. I had to have a break from ohase 2 with a cranky elbow ( form issue I believe, gone now ) and will be back to finish it next week. Looking forward to it
 
Phase 2 is all about increasing volume. If you double phase 1 volume, you’re basically doing phase 2.

EDIT Sorry, I see you’ve done Strong before. So, are you doing phase 1 with double the sets? What is the reason? Time? I’m curious.

Yeah, strong rocks. I wondered how I’d be able to do the set and reps in the final days when I started. And the progress just kept coming. I had to have a break from ohase 2 with a cranky elbow ( form issue I believe, gone now ) and will be back to finish it next week. Looking forward to it
Yes I believe that doubling the sets on phase 1 was an option that Geoff mentioned. I was curious because it could be a hybrid time wise between phase 2 condensed (not slow and steady) and phase 2 slow and steady. I thought it could shave some time off the completion vs the time period for slow and steady. That said Slow and Steady worked very well for me recovery wise so I dont want to mess up a great thing.....
 
I am currently running this as we speak. Just completed the 14x2 workout, and it was good. In 3 weeks when you complete phase one I should be about halfway through the 3 rep month. I can update with my thoughts around that time, if you’re interested.

Here are some of my thoughts at this time.

-the volume waves from month to month throughout the entire program if you double and possibly triple the volume as you go.
-I am still very early but the number of sets (20x1) have not been difficult and are making my form feel very dialed in.
-I have done a fair bit of A+A snatching. These longer workouts feel very much like that.
-More thinking about A+A. The sets of 1 take me about 5- 8seconds, 2 about 16-20 seconds and 3 about 24-30 seconds. On this program the majority of sets are for 2 reps. That puts us perfectly in a A+A set length. Though different of course I can see why it feels like a traditional A+A workout.

Most importantly I’m still too early in this experiment to say anything definitively, but I am enjoying the workouts so far, and would recommend giving it a try after you complete phase 1.
Also my 36kgs which were a sketchy 3rm at the beginning fly up very easily now.
. Good luck with this and please keep me posted. I am going to give it a go as well I think. I am a huge fan of Strong.....
 
Back to Strong after an elbow issue. I get a funny tightness in my left shoulder when pressing, but I think I’ve worked out it’s not there when I have full body tension, which is the right way to press I suppose. I had to push press a few reps but after focusing on full body tension, all good.

Sets of 5, first time I’ve done sets of 5, and after The Wolf, my recovery between sets is much better.

Feels good to be back doing C&P. Gotta be my favourite kb movement.
 
Got 2 more workouts to go. Can't wait to finish. Phase 3 is gruelling. Dropping from 1 min 20 to 1 min is quite difficult, even the drop from 1 min 20 to 1 min 10 is huge. Something I did that might help people who struggle with this phase is to do sets of 5 at first... went from 2 min down to 90 sec... then restarted with 6 reps and have ran it through.

I am very curious as to how many reps I will get at the end. But I am going to be patient and finish it off before I test.

I had wide shoulders before hand but now they are noticeably larger, rounder, and my traps more muscular. Also, my issues pressing over my head seem to not exist any more.
 
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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.
What is SKS? Enjoying the training log. Working The Giant 1.0 right now with 24s.
 
I think I’m going to try phase 2 with the One after Xmas. I finished the Wolf, and enjoyed the conditioning boost. I’ll at least try it for a week or two. Strong at the gym, and I’ll do One at home. Mon,tue,Thurs,Fri.

I’ll do 2 sessions of the One before reducing rest times though. Firstly to stop myself dying in a gassed out heap, and to lengthen it out. Slow n Steady really works for me.

I may crumple in a heap and end up back on just Strong, but you never know.

Might burn off some Xmas calories
 
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. Good luck with this and please keep me posted. I am going to give it a go as well I think. I am a huge fan of Strong.....
Just finished up my first 20x2 workout. Just a few thoughts:
-The KB’s continue to feel like they are flying. This started out as an ugly set of 3 now I did 20 doubles and the last rep is as strong (possibly stronger) as the first rep.
-My overall work capacity in the C&P is way up. In phase one I would be comfortably finished at 10 sets, meaning I wasn’t dead but I wouldn’t be able to add more sets without taking serious rest between sets. Now 10 sets and I’m still very fresh getting to the 20 sets is very natural. I have the same feeling as after 10 sets last phase.
-I don’t time my rest periods, I start the next set when I’m able to nasal breathe without urgency. I do time from the completion of my first set to the completion of my last. Just to compare on 10/1 I finished my first 10x2 workout in 19 mins. Today I completed my first 20x2 in 39 mins, avg about 2 mins per set. On paper it’s the same but, subjectively I was rushing more in the first phase. Now I’m handling the same amount of work with less effort, and because I’m not timing my rests, the earlier sets probably have shorter rest then the later, but I’m keeping the same avg rest period per set.

Sorry for the ramble just wanted to get my thoughts down for anyone thinking of running this version of strong.

I will update again when I complete 20x3 workout.

TLDR: So far I love this program. From a subjective stand point the bells feel lighter and set to set easier. From an objective work capacity standpoint I’m maintaining the same avg rest period per set, while doubling the total volume from 2 months ago.
 
Just finished up my first 20x2 workout. Just a few thoughts:
-The KB’s continue to feel like they are flying. This started out as an ugly set of 3 now I did 20 doubles and the last rep is as strong (possibly stronger) as the first rep.
-My overall work capacity in the C&P is way up. In phase one I would be comfortably finished at 10 sets, meaning I wasn’t dead but I wouldn’t be able to add more sets without taking serious rest between sets. Now 10 sets and I’m still very fresh getting to the 20 sets is very natural. I have the same feeling as after 10 sets last phase.
-I don’t time my rest periods, I start the next set when I’m able to nasal breathe without urgency. I do time from the completion of my first set to the completion of my last. Just to compare on 10/1 I finished my first 10x2 workout in 19 mins. Today I completed my first 20x2 in 39 mins, avg about 2 mins per set. On paper it’s the same but, subjectively I was rushing more in the first phase. Now I’m handling the same amount of work with less effort, and because I’m not timing my rests, the earlier sets probably have shorter rest then the later, but I’m keeping the same avg rest period per set.

Sorry for the ramble just wanted to get my thoughts down for anyone thinking of running this version of strong.

I will update again when I complete 20x3 workout.

TLDR: So far I love this program. From a subjective stand point the bells feel lighter and set to set easier. From an objective work capacity standpoint I’m maintaining the same avg rest period per set, while doubling the total volume from 2 months ago.
Thanks for this update. I will be starting this after the holidays as I will be finished with phase 1 after Christmas. I will update the thread as well.

Regards Paul
 
It does seem like a great way to double volume without doing high rep sets. High rep sets are tough. Volume is volume.

I just saw Geoff’s email about Strong with DFSQ. Definitely on the list for next year as well
 
It does seem like a great way to double volume without doing high rep sets. High rep sets are tough. Volume is volume.

I just saw Geoff’s email about Strong with DFSQ. Definitely on the list for next year as well
Yes that is also on my list for next year. That first cue Geoff mentions in the email is so spot on. It increases my strength noticeably!
 
I just saw this...

I've done KB strong many times over the years with the double clean and press, but the double clean is somehow aggravating my old (54 yo) knees these days. Has anybody done Strong with the DFSQ? What was their experience? Could I add in 2-3 sets of double press and/or chins at the end to maintain upper body lifts (Kind of like Easy Muscle schedule A does)?
 
I just saw this...

I've done KB strong many times over the years with the double clean and press, but the double clean is somehow aggravating my old (54 yo) knees these days. Has anybody done Strong with the DFSQ? What was their experience? Could I add in 2-3 sets of double press and/or chins at the end to maintain upper body lifts (Kind of like Easy Muscle schedule A does)?
There are definitely people here who have done it, I’m sure there are a few threads about it. I definitely want to try it
 
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