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Kettlebell Kettlebell STRONG (Neupert)

bgn

Level 5 Valued Member
Hello Everyone - this is my first post over here based on suggestion on Reddit.

Geoff - if you’re reading this: once COVID is over and you’re in TX....I owe you a massive steak dinner (AKA Death by Calories).

Yesterday I bought myself Kettlebell Strong (videos and manuals) and $99 is a fu*king bargain for info that is provided to you. I don’t even know where to start. If his manual wouldn’t have Program Strong and Program One it’d still be completely worth it due to the fact that Geoff breaks down Double Clean, Swing, High Pull, Snatch, Press, Push Press, Jerk, Front Squat and Clean & Press/Jerk in very simplistic fashion. He leans it out and removes complexity so there is no room for misinterpretation of knowledge that is laid on you. I really like how GN breaks down what and why. Explains to you how your body should “move through exercise”. Cue about Toe, appendix about neck, head/spine, eyes or how to zip up, explaining when to start second pull and so much more...

To all people that want to do Oly lifts and have some spare cash: get this manual and videos as it is worth it. I’ve spend good 4 hrs reading and watching videos and with all honesty, after 20+ years of different “lifting routines” I had multiple "shiiitteeeeeee" moments.

For obvious reasons I will not post routine, but I’m starting it today with two 36 kg bells. Let’s see where it takes us. I will try to post everything over here and once I am done with full program I will test myself and share full progress (E2E).

So far I have done Workout #1 with 2 x 36kg and it was nice and easy. Used all the ideas about foot positioning and how to 'spread' my weight across feet, been paying way more attention to staying tight in rack and drove weight up with my eyes when pressing. Knees feel surprisingly well after the workout.

Did recommended direct ab exercises. Perhaps not needed now, but down the line, when volume will be introduced and rest periods will be shorter I will need to be able to depend on my 'abs/core/midsection' or whatever you want to call it.
 

Ronzi

Level 3 Valued Member
The comment he made about his knees feeling pretty good made me think he was doing C&J. At the end of that program, it seems like those sets of CJ could really be taxing. (Hello RMBF!)
 

Geoff Neupert

Level 7 Valued Member
Beast Tamer
Hello Everyone - this is my first post over here based on suggestion on Reddit.

Geoff - if you’re reading this: once COVID is over and you’re in TX....I owe you a massive steak dinner (AKA Death by Calories).

Yesterday I bought myself Kettlebell Strong (videos and manuals) and $99 is a fu*king bargain for info that is provided to you. I don’t even know where to start. If his manual wouldn’t have Program Strong and Program One it’d still be completely worth it due to the fact that Geoff breaks down Double Clean, Swing, High Pull, Snatch, Press, Push Press, Jerk, Front Squat and Clean & Press/Jerk in very simplistic fashion. He leans it out and removes complexity so there is no room for misinterpretation of knowledge that is laid on you. I really like how GN breaks down what and why. Explains to you how your body should “move through exercise”. Cue about Toe, appendix about neck, head/spine, eyes or how to zip up, explaining when to start second pull and so much more...

To all people that want to do Oly lifts and have some spare cash: get this manual and videos as it is worth it. I’ve spend good 4 hrs reading and watching videos and with all honesty, after 20+ years of different “lifting routines” I had multiple "shiiitteeeeeee" moments.

For obvious reasons I will not post routine, but I’m starting it today with two 36 kg bells. Let’s see where it takes us. I will try to post everything over here and once I am done with full program I will test myself and share full progress (E2E).

So far I have done Workout #1 with 2 x 36kg and it was nice and easy. Used all the ideas about foot positioning and how to 'spread' my weight across feet, been paying way more attention to staying tight in rack and drove weight up with my eyes when pressing. Knees feel surprisingly well after the workout.

Did recommended direct ab exercises. Perhaps not needed now, but down the line, when volume will be introduced and rest periods will be shorter I will need to be able to depend on my 'abs/core/midsection' or whatever you want to call it.
@bgn - Thank you for your kind words!

Glad you liked it.

And I will DEFINITELY take you up on your steak offer - Thanks!
 

bgn

Level 5 Valued Member
So i have done workout #2. Just for clarification - I'm doing purely Clean and Press as outlined in the book.
Post training sessions: additional "ab" work and suggested "taking care of your body movements" like armbar etc.

Nice and easy today when it comes to workout, slept well and was not having any problems when it comes to 1st and 2nd pull and then once I have zipped myself presses just flew. Volume is very low, as per now, so I am trying to make every rep count.
 

Dayz

Level 6 Valued Member
So i have done workout #2. Just for clarification - I'm doing purely Clean and Press as outlined in the book.
Post training sessions: additional "ab" work and suggested "taking care of your body movements" like armbar etc.

Nice and easy today when it comes to workout, slept well and was not having any problems when it comes to 1st and 2nd pull and then once I have zipped myself presses just flew. Volume is very low, as per now, so I am trying to make every rep count.
Great job!

I can't remember, are the ab exercises recommended? Which exercises are you doing?
 

bgn

Level 5 Valued Member
Great job!

I can't remember, are the ab exercises recommended? Which exercises are you doing?
Hi Dayz;

Nothing fancy when it comes to ab work. I have decided to go and do three exercises in circuit fashion (to get them out of the way as quickly as I can as I hate 'ab work'). I start with reverse crunches, then do hanging leg raises and then I'm wrapping it up with planks and repeat until I manage to convince myself that it is enough for today. Did it already twice (Mon and Wed) and already looking for excuses as to why not to do it on Friday. Only reason I will do it is the fact that if I mess around now then anything after week #13 of this program might be an issue "quality-wise" so will have to do it (not happy abt it but you gotta do what you gotta do).
 

John Grahill

Level 7 Valued Member
So i have done workout #2. Just for clarification - I'm doing purely Clean and Press as outlined in the book.
Post training sessions: additional "ab" work and suggested "taking care of your body movements" like armbar etc.

Nice and easy today when it comes to workout, slept well and was not having any problems when it comes to 1st and 2nd pull and then once I have zipped myself presses just flew. Volume is very low, as per now, so I am trying to make every rep count.
During phase one I really focused on form so that good form became second nature for a lack of a better way of explaining it. Yes the scheduled work for each day is on the lower end volume wise but I think it's done by design because if you're using a true 4 RM, it's heavy and tiring! Adding too many extras will detract from your recovery which obviously will minimize the effectiveness of the program. I think what you've added will be fine, almost a tonic??
As to the lower volume, I actually didn't view it like that. I used a few sets of lighter bells as a warm up which harmlessly added to the volume of the session. (Like 3x3, 3x2, 3x1 then hit the work sets). Nothing strenuous but just enough to warm up the groove....especially at my age!
 

bgn

Level 5 Valued Member
Workout 3 was nice, fast and easy. 15 mins of actual lifting workout followed by armbars, breathing exercises and ab circuit (why am i doing it to myself?!)All reps done. Shower, food and soon nap will happen.

@John Grahill:
- yes, exactly; doing reps and hoping each and every single one of them will mean something at the end of 17 weeks (I'm going to do "Short Course" for my phase 2) and paying attention to what is happening (input/output); side note: never have I ever thought so much while lifting, so many mental checks, focus points: toe, foot positions, hips, stretch and load hammies, pull, pull, zip, flex that assss, here we go, guid iwth eyes, squeeze and push yourself away from bells and lock. etc.....makes me feel like I am reading a book LOL
- when it comes to additional work: yes, I am trying to keep it to minimum and addressing only things that I know will cause issues down the live and I'm dedicated to see how much I can progress so would hate to have 'leakages' due to lack of stamina in my 'core'
- I pressed 2 x 36 kg 4 times without any prep on April 11th. I walked into the garage and without any warm-up I grabbed both bells and cleaned them once and pressed them 4 times. I'm itchy to see how far first 8 weeks will take me. I'm having surplus of calories and i try to stay as relaxed and chill as I possibly can. This is not the time to diet down.

Anyways....everyone - thank you very much for feeling really welcomed over here and I wish you, your families and friends great weekend!
 

John Grahill

Level 7 Valued Member
@bgn Don't discount the "slow and steady" for phase2. I did the "short course" my first time through strong with the c+p with 32s. That last week is brutal! I did it again with 36s and definitely needed the "slow and steady" instead. Either way, go forth and conquer! The Strong program is a great one, as I've said, it's like the Rite of Passage in that it's always going to deliver results!
 

bgn

Level 5 Valued Member
Workout 4 & week 2. Did all the sets and all the reps as outlined. I’ve slowed down and took 4 mins of rest between each set. Whole workout took a little bit more than 25 mins. I’m tired in that good way now.

@John Grahill - how’s you? not discounting “slow & steady”. Let’s see how workout 24 will go. If below 8 clean & solid reps then fallback strategy is to “build even more base” via “slow & steady”.
 

bgn

Level 5 Valued Member
Workout 5.
I don’t have any idea why but “second pull” wasn’t there today which is surprising. Perhaps worked out way too early in the day and wasn’t fully awake. Doubles on Monday were good, today press was flying, hip snap was ok-ish but to pull it into rack was a struggle. Oh well, let’s see what will happen on Friday. Have a good day everyone!
 
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