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Kettlebell Kettlebell STRONG (Neupert)

Jean-Marie

Level 3 Valued Member
Hello everyone,

A quick update about my training with doubles this year. I’ve started phase 1 with 2x28kg on early January after completing all the Giant versions with 2x24kg.

This time I would really like to stick to Strong! At least for phase 1 and phase 2 slow and steady.

My RM with 2x28 after finishing the Giant with 2x24 was more a tough 4 than a confident 5 as I expected.

If I had to do it again, I would have spent more time on The Giant 1.0 and/or 2.0 (which I didn’t try) which are the sweet spot rep-wise IMO. I think I actually lost strength when I went through 1.1 and 1.2. Less overall volume, worse overall recovery. I should certainly have waited to be stronger before attempting them.

It feels really good to be doing low reps sets again. I’m not sure of my actual progress for now but I’ll just trust the program for the next 5 months.
 

John Grahill

Level 7 Valued Member
Hello everyone,

A quick update about my training with doubles this year. I’ve started phase 1 with 2x28kg on early January after completing all the Giant versions with 2x24kg.

This time I would really like to stick to Strong! At least for phase 1 and phase 2 slow and steady.

My RM with 2x28 after finishing the Giant with 2x24 was more a tough 4 than a confident 5 as I expected.

If I had to do it again, I would have spent more time on The Giant 1.0 and/or 2.0 (which I didn’t try) which are the sweet spot rep-wise IMO. I think I actually lost strength when I went through 1.1 and 1.2. Less overall volume, worse overall recovery. I should certainly have waited to be stronger before attempting them.

It feels really good to be doing low reps sets again. I’m not sure of my actual progress for now but I’ll just trust the program for the next 5 months.
Strong program works as advertised. It's like the Rite of Passage for doubles!
 

Archer

Level 5 Valued Member
Hello everyone,

A quick update about my training with doubles this year. I’ve started phase 1 with 2x28kg on early January after completing all the Giant versions with 2x24kg.

This time I would really like to stick to Strong! At least for phase 1 and phase 2 slow and steady.

My RM with 2x28 after finishing the Giant with 2x24 was more a tough 4 than a confident 5 as I expected.

If I had to do it again, I would have spent more time on The Giant 1.0 and/or 2.0 (which I didn’t try) which are the sweet spot rep-wise IMO. I think I actually lost strength when I went through 1.1 and 1.2. Less overall volume, worse overall recovery. I should certainly have waited to be stronger before attempting them.

It feels really good to be doing low reps sets again. I’m not sure of my actual progress for now but I’ll just trust the program for the next 5 months.
I just finished six months the Strong phase 1 & 2 with 2x28. I started out with a good 3RM. At the end I got a good 10RM, although I think I could get a couples more on a good rested day as I’ve been more tired from work lately along with all the volume of the program.
I’m taking this week off and will begin repeat of phase 2 short coarse next week.
I want to really solidify the strength gained before I move onto something else.
Good health to you as you begin Strong.
 

John Grahill

Level 7 Valued Member
I just finished six months the Strong phase 1 & 2 with 2x28. I started out with a good 3RM. At the end I got a good 10RM, although I think I could get a couples more on a good rested day as I’ve been more tired from work lately along with all the volume of the program.
I’m taking this week off and will begin repeat of phase 2 short coarse next week.
I want to really solidify the strength gained before I move onto something else.
Good health to you as you begin Strong.
Archer, that's great progress! I remember that feeling when I finished the slow and steady......a lot of weeks worth of work, but physically I made a lot of improvements!
 

mvikred

Level 5 Valued Member
Certified Instructor
I just got done with 10 sets of 4. I remember @Archer mentioning that the kettlebells do not feel like toys yet. I definitely feel that. Also I cannot fathom how I can get to sets of 6. Lol !! I started the session with 2x28 being a 4RM and after Ph1 it was a 7RM. I am sure after Ph2 slow and steady it should be close to 10-12RM.
 

mvikred

Level 5 Valued Member
Certified Instructor
A quick follow up. Did anyone follow the Strong program for movements other than Clean and Press? Curious to hear about them.
 

John Grahill

Level 7 Valued Member
A quick follow up. Did anyone follow the Strong program for movements other than Clean and Press? Curious to hear about them.
I did it with clean and push press years back. Geoff used to send near daily emails and in one he shared that a client of his used the Strong program for double 40 kg snatches and another used it for handstand push ups I believe. I have used the program for dumbbells too.
 

MarkSch

Level 6 Valued Member
@mvikred
I am finishing up the end of 18 weeks of KB Hard ( last cycle = The Wolf --OMG I want to die!)
I am considering using snatches for a Strong cycle when this is done, since they are probably my weakest lift and I'd like to handle more weight with them

What does the Forum think about this?
 

Steve W.

Level 8 Valued Member
I am considering using snatches for a Strong cycle when this is done, since they are probably my weakest lift and I'd like to handle more weight with them

What does the Forum think about this?
For snatches, I'd just go with a basic A+A approach. Sets of 5 or fewer, generous rest (on the minute at minimum and I personally never go that quickly), vary the number of sets mostly in the range of 20-40 (although you can do less if you're not feeling it that day or have less time, and I've pushed it over 60 sets on occasion).

If you want to start increasing set length and/or density, beyond more "pure" A+A, mix in sessions of Q&D 044 with the 10/2 rep scheme, or 015 (10x10 on the 3:00). 044 is a little more dense and intense, and wavier in volume (40-100 reps). 015 makes for a nice relaxed overall effort, but with longer sets than more pure A+A and a nice round 100 reps of volume.

With snatches, if you're looking for generalized strength and conditioning and want to work on your technique, I don't think you need the incremental rep scheme progression of Strong, and you would want to accumulate more overall volume.
 
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John Grahill

Level 7 Valued Member
@mvikred
I am finishing up the end of 18 weeks of KB Hard ( last cycle = The Wolf --OMG I want to die!)
I am considering using snatches for a Strong cycle when this is done, since they are probably my weakest lift and I'd like to handle more weight with them

What does the Forum think about this?
I think if you're talking double snatches I think it would work well. Everything I've tried using the Strong template works.

I think if it's single bell snatches, @Steve W. makes a great point about just using A+A snatches.
 

Steve W.

Level 8 Valued Member
I think if you're talking double snatches I think it would work well. Everything I've tried using the Strong template works.

I think if it's single bell snatches, @Steve W. makes a great point about just using A+A snatches.
Yes, I was assuming single snatches. Except for a little fooling around, my only experience with double snatches is doing Kettlebell Muscle and I never used anything heavier than 2x20kg for those.

For double snatches, I don't really have a basis to offer any programming advice. I'd guess anything that works for double C&J would work with double snatches (with lighter bells).
 

Skroll

Level 1 Valued Member
I just picked up Strong and I love it. I'm doing the short course with double 20s to practice my form. Then I plan to test my RM and do the slow and steady with double 24s. Geoff mentioned in the book about combining this program with his One program as long as you do each only two days a week. But I'm really interested in simple and sinister too. I was wondering if anyone thought of doing Strong two days a week and simple and sinister three days a week.
 

jaku

Level 4 Valued Member
I ran this program with 16kgs and loved it. I have always had really weak shoulders for some reason (still do) but this program improved my confidence and familiarity with pressing 16kg. It's a long journey, but enjoyable and I never once felt like I was in too deep.

I'm still a bit too weak to do snatches though and that's something I'm still trying to figure out.
 

solarbear

Level 5 Valued Member
Anyone ever done Strong with Clean+Fsquat+Press instead of just clean+press?

Wonder if at least phase 1 and 2 are doable like this? Advantages or disadvantages?
 

Mark Limbaga

Level 8 Valued Member
Elite Certified Instructor
Anyone ever done Strong with Clean+Fsquat+Press instead of just clean+press?

Wonder if at least phase 1 and 2 are doable like this? Advantages or disadvantages?

Can you? Yes..

Although you won't be able to use your 4-5rm for it.. a 6-7rm would be more optimal
 
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