all posts post new thread

Kettlebell Kettlebell STRONG (Neupert)

I got through Phase 2 4-5 years ago with 2x24kg (which unlocked 2x32kg x 1), but didn’t have a second 28kg to go back and proceed with 2x28kg. Time to remedy that!

Completed week 1 of Phase 1 last week with 2x24kg. Training M-T-R-F with M/R being the “working set” days and T/F being the x-1 set days (which are done OTM for now).

I’ve learned I’m too neurotic for autoregulation (I am too in my head about what is or isn’t the right amount of rest) and too much of a punk for “as many rounds as possible” (I am just not able to push myself without an external motivator). I like the “kaleidoscope” logical progression of Strong.

I would be happy with myself (mentally and physically) being able to work up to 2x32kg for sets of 5-6. Since the first time I did it, I now have 2 12-32kg adjustable comp bells, so I can do intermediate Phase 1 rounds with 26, 30kg etc. if needed.
 
I've been trying out different things for cooldown.

Lately it's 2 rounds of modified Pigeon pose - very similar to the 90-90 stretch in S&S - per side followed by Rib Grab, then the Brettzel.

I noticed the outside of my hips get sore after Strong Foundation - hence the modified Pigeon. I got the other 2 from Kettlebells Strongfirst - they are 2 of the 3 exercises recommended for improving mobility for reaching overhead with both arms - for the press, jerk, etc. The 3rd I can't really do which is hanging variations - not yet. My body seems to like the twisting stretches after double KB work.
 
Did 5x6 on Friday with 2x24. Harder than I thought! The 2 min rest times really do make it challenging! 10x4 today started shaky and I felt disheartened as I felt I was getting weaker.. I’ll brush it off as an off day and dealing with a sick 8 month old all weekend. Hopefully 10x5 on Wednesday goes well! Adding 3 sets of pulls ups at the end to help with posture etc
 
Did 5x6 on Friday with 2x24. Harder than I thought! The 2 min rest times really do make it challenging! 10x4 today started shaky and I felt disheartened as I felt I was getting weaker…
I hear ya! Yeah, I try to limit my rest times to 2 min on the Heavy days and 1 min 30 seconds rest on the “light” days. As I’m adding a rep per day each week I know I’m progressing
 
10x5 today and pretty happy with it! Felt easier than the 10x4 so I am putting that anomaly down to bad sleep! Really enjoying the program still and added my staple 3 sets of pull ups after: I can do one strict pull up and this is pathetic so Hence why I want to improve this!
Your 10x5 being easier than the 10x4 can possibly be further explained.....not just better sleep, but you are actually stronger than you were! Geoff's programming truly works! I wouldn't go crazy adding the extra pullups, mine actually stayed pretty much the same after going through the full Strong program and basically they were ignored.
 
Your 10x5 being easier than the 10x4 can possibly be further explained.....not just better sleep, but you are actually stronger than you were! Geoff's programming truly works! I wouldn't go crazy adding the extra pullups, mine actually stayed pretty much the same after going through the full Strong program and basically they were ignored.
I would agree with this but it was just 2 days later.. but hey I If it’s true thats better! To be fair I am doing 3 ‘not to failure sets’ with 1-2 reps in the tank. I just like it for my posture as have a desk job most days. Just makes me feel better more than anything! Focus will be the clean and press for sure
 
I’m getting close to starting sets of 6. Sets of 5 are tough but I’m getting through them. Shoulders and neck not giving me any problems. High reps used to, but I think my form is better and I’m used to them now.
 
Hey everyone!

I hope you're all doing well and making great progress in your training. I'm really excited to share that in just 5 weeks, I'll finally complete the Rite of Passage with a 28kg kettlebell, and I'll be starting the Kettlebell STRONG! program.

I've been reading through the entire thread and noticed that the squat has been mentioned here and there. My primary goal is definitely to improve my press, but I also recognize the need to significantly improve my squat. Since the Kettlebell Strong! program can work with only two sessions per week, I was wondering if it would make sense to do two sessions of C&P and two sessions of FSQ per week, following the same schedule. So, for Week 1, it would look like this: Monday - Workout 1 C&P; Tuesday - Workout 1 FSQ; Thursday - Workout 2 C&P; Friday - Workout 2 FSQ.

In my mind, this would allow me to work on both aspects while still providing sufficient recovery time. What do you guys think? Is this a reasonable approach, or do you have any other suggestions or insights?

I'd actually love to first do the STRONG! program with C&P and then follow it up with FSQ. However, the program is just too long to fit in a 28-week FSQ phase afterward.

Looking forward to your thoughts and advice. Happy training!

EDIT:
For those who are interested, this post was written by ChatGPT after I provided it with the content in bullet points in German. The future is going to be very exciting. :)
 
Last edited:
Hey everyone!

I hope you're all doing well and making great progress in your training. I'm really excited to share that in just 5 weeks, I'll finally complete the Rite of Passage with a 28kg kettlebell, and I'll be starting the Kettlebell STRONG! program.

I've been reading through the entire thread and noticed that the squat has been mentioned here and there. My primary goal is definitely to improve my press, but I also recognize the need to significantly improve my squat. Since the Kettlebell Strong! program can work with only two sessions per week, I was wondering if it would make sense to do two sessions of C&P and two sessions of FSQ per week, following the same schedule. So, for Week 1, it would look like this: Monday - Workout 1 C&P; Tuesday - Workout 1 FSQ; Thursday - Workout 2 C&P; Friday - Workout 2 FSQ.

In my mind, this would allow me to work on both aspects while still providing sufficient recovery time. What do you guys think? Is this a reasonable approach, or do you have any other suggestions or insights?

I'd actually love to first do the STRONG! program with C&P and then follow it up with FSQ. However, the program is just too long to fit in a 28-week FSQ phase afterward.

Looking forward to your thoughts and advice. Happy training!

EDIT:
For those who are interested, this post was written by ChatGPT after I provided it with the content in bullet points in German. The future is going to be very exciting. :)
My vote is to stick to C&P. It’s long but it works.

I’m starting to really see the benefits of higher rep C&P, and I can now do 3x a week. I didn’t think that was possible.


REST

I haven’t really stuck to rest periods, but the last few post’ about rest periods got me curious. 10x4 this morning and managed all within 2 mins per set. Considering I don’t really stick to rest periods I’m pretty happy with that.
 
Hey everyone!

I hope you're all doing well and making great progress in your training. I'm really excited to share that in just 5 weeks, I'll finally complete the Rite of Passage with a 28kg kettlebell, and I'll be starting the Kettlebell STRONG! program.

I've been reading through the entire thread and noticed that the squat has been mentioned here and there. My primary goal is definitely to improve my press, but I also recognize the need to significantly improve my squat. Since the Kettlebell Strong! program can work with only two sessions per week, I was wondering if it would make sense to do two sessions of C&P and two sessions of FSQ per week, following the same schedule. So, for Week 1, it would look like this: Monday - Workout 1 C&P; Tuesday - Workout 1 FSQ; Thursday - Workout 2 C&P; Friday - Workout 2 FSQ.

In my mind, this would allow me to work on both aspects while still providing sufficient recovery time. What do you guys think? Is this a reasonable approach, or do you have any other suggestions or insights?

I'd actually love to first do the STRONG! program with C&P and then follow it up with FSQ. However, the program is just too long to fit in a 28-week FSQ phase afterward.

Looking forward to your thoughts and advice. Happy training!

EDIT:
For those who are interested, this post was written by ChatGPT after I provided it with the content in bullet points in German. The future is going to be very exciting. :)
You could try alternating one block of Strong phase 1 FSQ, then one block of phase 1 with C&P too.

With FSQ, go lighter than you think
 
My vote is to stick to C&P. It’s long but it works.

I’m starting to really see the benefits of higher rep C&P, and I can now do 3x a week. I didn’t think that was possible.


REST

I haven’t really stuck to rest periods, but the last few post’ about rest periods got me curious. 10x4 this morning and managed all within 2 mins per set. Considering I don’t really stick to rest periods I’m pretty happy with that.
Oh i really belive that it works. C&P is the best exercise you can do with a KB IMO. But after two runs with RoP i don't know if i really should go with another pure C&P program. This time it would be doubles but i still got the feeling that my squat is miserable. Maybe i should try the alternating programs. At least for the 1. Phase it sounds reasonable.

But what would speak against putting both programs in the same week? Of course there would be now 4 workouts per week and not 3. But the workload per exercise would be a little less so the recovery should still be allright i think. Just would love to hear why this might be a bad idea.
 
Oh i really belive that it works. C&P is the best exercise you can do with a KB IMO. But after two runs with RoP i don't know if i really should go with another pure C&P program. This time it would be doubles but i still got the feeling that my squat is miserable. Maybe i should try the alternating programs. At least for the 1. Phase it sounds reasonable.

But what would speak against putting both programs in the same week? Of course there would be now 4 workouts per week and not 3. But the workload per exercise would be a little less so the recovery should still be allright i think. Just would love to hear why this might be a bad idea.
I have no experience in alternating between C&P and Squats in the Strong! program, I've just started it. But in the past when I followed a more Upperbody / C&P program and I felt like my squats where lagging behind, I added 2 days a week where I did 3 or 4 sets GTG style for 5 reps with a 10 RM weight. To not interfere too much with the main program.

In addition to this I also have a question about conditioning: Do you feel there is enough conditioning if you only do strong? Not that I need to build up a lot of condioning, but I would not want to loose my current level.
I only have done 2 sessions, so I can't comment on it ofcourse, more out of curiosity. And do you have exprience with combining Strong! with the One as stated in het manual?
 
I have no experience in alternating between C&P and Squats in the Strong! program, I've just started it. But in the past when I followed a more Upperbody / C&P program and I felt like my squats where lagging behind, I added 2 days a week where I did 3 or 4 sets GTG style for 5 reps with a 10 RM weight. To not interfere too much with the main program.

In addition to this I also have a question about conditioning: Do you feel there is enough conditioning if you only do strong? Not that I need to build up a lot of condioning, but I would not want to loose my current level.
I only have done 2 sessions, so I can't comment on it ofcourse, more out of curiosity. And do you have exprience with combining Strong! with the One as stated in het manual?
Thanks for your feedback.
To you question. I read the whole thread two day ago. What i have read is that the rest times in phase 2 get so short that you shouldn't have to worry about conditioning. And if you manage to get tho phase 3 than it gets even harder. At least it should be enough to maintain.
 
@Dimitri87 , I kind of felt like my conditioning didn't improve on Phase 1, but I was also building the strength to continue into Phase 2. When the volume climbs, so did my conditioning.

Another fun side-effect: During one of my KB Strong! cycles, I popped into a gym to play with some deadlifts. I hadn't practiced my DL in a real long time, but I comfortably pulled probably 80 percent of my prior max. All those double cleans did a fine job of retaining my pulling strength.
 
Back
Top Bottom