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Kettlebell Kettlebell STRONG (Neupert)

blad51

Level 6 Valued Member
What is "lost" in conditioning will be quickly regained during phases 2 and 3 with rest period manipulation.
John, I really value your insight. It is like you're Geoff's translator to those of us who need a dumbing down of simple concepts. :D

Can you please explain the method you use for rest period manipulation?
 

John Grahill

Level 7 Valued Member
John, I really value your insight. It is like you're Geoff's translator to those of us who need a dumbing down of simple concepts. :D

Can you please explain the method you use for rest period manipulation?

Basically what I mean is that your rest periods are to be "no more than" two minutes in the case of phase 2 and in phase 3 they start at two minutes and reduce down to one minute by the end.
 

Geoff Neupert

Level 7 Valued Member
Beast Tamer
Just wondering - this program calls for 3 days a week. Could it be compatible with the BJJ Strongfirst Clean and Jerk Protocol, provided that 1) you do each of the protocols 2x a week 2) the KB Strong! exercise of your choice are double kb squats?
Could it be compatible...?

It could... I suppose...

But why the need to mix n' match?

Why not just run one program, then the other? Alternate between the two?

Have you run either program as a standalone yet?

If not, that's what I'd do first before mixing and matching. That way you can evaluate the effectiveness of each program for you.

Hope this helps.
 

Pasibrzuch

Level 5 Valued Member
Could it be compatible...?

It could... I suppose...

But why the need to mix n' match?

Why not just run one program, then the other? Alternate between the two?

Have you run either program as a standalone yet?

If not, that's what I'd do first before mixing and matching. That way you can evaluate the effectiveness of each program for you.

Hope this helps.
Thank you for taking time to answer, sir @Geoff. I've been on the BJJ C&P for months and it delivers. As far as my reasons go:
I think the clean and jerk protocol is too good and leaves me with too much energy to do something else ;) Also it gives me great conditioning results and I'm afraid to lose it. I know one has to cycle their programs and I can regain this endurance later, but as a Muay Thai practitioner (currently recovering from injury) I'm emotionally bound to "not losing my cardio".
Last but not least, I love to experiment on myself.
And there are so many good programs I would like to try. Sorry, you just created too many good protocols :)
 

Geoff Neupert

Level 7 Valued Member
Beast Tamer
Thank you for taking time to answer, sir @Geoff. I've been on the BJJ C&P for months and it delivers. As far as my reasons go:
I think the clean and jerk protocol is too good and leaves me with too much energy to do something else ;) Also it gives me great conditioning results and I'm afraid to lose it. I know one has to cycle their programs and I can regain this endurance later, but as a Muay Thai practitioner (currently recovering from injury) I'm emotionally bound to "not losing my cardio".
Last but not least, I love to experiment on myself.
And there are so many good programs I would like to try. Sorry, you just created too many good protocols :)
Glad to hear about your success w/ the SF BJJ protocols!

Ok, if you're going to mix them, Days 1 and 4 are SF BJJ and Days 2 and 5 are "Strong!" DFSQ. Days 3,6, and 7 are off/recovery days.

Let us know how the combo works for you.
 

PaulAllen

Level 6 Valued Member
All, finishing up phase 1 of strong this week and feel great and know I am stronger which is a blessing at 63 years young. I was planning on the slow and steady next but just booked a 3 week vacation where I won’t have access to my KB’s. Should I start a different shorter duration different program altogether for the next month or go ahead with my plans to do phase 2? If I do phase 2 would I just restart when my vacation is over. I really like this strong program!
 

John K

Level 7 Valued Member
Certified Instructor
All, finishing up phase 1 of strong this week and feel great and know I am stronger which is a blessing at 63 years young. I was planning on the slow and steady next but just booked a 3 week vacation where I won’t have access to my KB’s. Should I start a different shorter duration different program altogether for the next month or go ahead with my plans to do phase 2? If I do phase 2 would I just restart when my vacation is over. I really like this strong program!
Congratulations and awesome job Paul!!

I see no issues with running slow and steady for a month, taking the 3 weeks off, and then restarting slow and steady. I would probably start it over from week 1, but you could always give that first session of 10x3 a "try and see." Pros of starting it over would be you really get to rebuild that momentum, but if you do 10x3 and you're like "I FEEL AMAZING!" then your next day you could just play the sets of 4 by ear, capping it at 7 or 8, just to ease yourself back in. (This is assuming you're hitting 3 sessions a week and finish workout 12 before you leave.)
 

ImMrAdam

Level 3 Valued Member
Started day 1 of phase 1 with 2x28s today. I just completed a 4 week medical procedure recovery so my groove was really rusty after this period of general inactivity. I expect this to improve dramatically with every training session, since I ran four The Giant blocks with one DFW block wedged in (so plenty of recent C&P experience).
 

PaulAllen

Level 6 Valued Member
All, I wanted to post my phase 1 results. I started with a conservative weight with a baseline of 6 solid reps ( 1 clean and 6 press) with one rep left in the tank. Ended phase 1 with 1 clean and 10 presses with nothing left in the tank. At week 2 of the plan I added a 5 pound plate to bell and used that weight for the rest of the workouts and for my ending test. I really am enjoying this plan and my entry into the world of double bells.. I feel great and had no physical issues which is great for me as an older but still young at heart trainee.
Slow and Steady here I come!
 

John K

Level 7 Valued Member
Certified Instructor
Phase 1 Week 2 is done. I'm itching to do more stuff but I've kept the "extras" to fat grip pullups, pistol practice, and running. Kind of nice to go "easy" as there's been a lot of heavy physical activity in the rest of my life lately.

I've been enjoying my "fancy warmup" -

Getups x 3 + 3
Single leg Deadlift x 10+10

Warms up everything nicely, doesn't take much time.
 

blad51

Level 6 Valued Member
Week 7 is over! Ready for Week 8.

I am anticipating the Rep Max to finish Phase 1. I'm looking for hints on how I can get the best results.

Can you please share how you do your Rep Max days. Do you do some C&Ps with a lighter bell to loosen up before the Rep Max? Or do you just pick up your working bell and let it rip? Any hints will be appreciated.

Thanks!!
 

John Grahill

Level 7 Valued Member
Week 7 is over! Ready for Week 8.

I am anticipating the Rep Max to finish Phase 1. I'm looking for hints on how I can get the best results.

Can you please share how you do your Rep Max days. Do you do some C&Ps with a lighter bell to loosen up before the Rep Max? Or do you just pick up your working bell and let it rip? Any hints will be appreciated.

Thanks!!
If it helps, here's what I did per my notes...
2/16×5
2/24×5
2/28×3
2/32×2
2/36×1x3

Then RM with 2/36.

I find I need these warm-up sets to get going....I know others don't do as many but as someone who's had shoulder stiffness and such in the past I do them.
 

John K

Level 7 Valued Member
Certified Instructor
Week 7 is over! Ready for Week 8.

I am anticipating the Rep Max to finish Phase 1. I'm looking for hints on how I can get the best results.

Can you please share how you do your Rep Max days. Do you do some C&Ps with a lighter bell to loosen up before the Rep Max? Or do you just pick up your working bell and let it rip? Any hints will be appreciated.

Thanks!!
My general rule for a long time testing rep maxes was 50% x last rep max or a conservative estimate of rep max (so if I expect to get 10 reps, I'll do 10 reps), 75% x 1/2 rep max (if I expect to get 10 reps, I'll do 5 reps), and then 100% for rep max. With kettlebells I modify it a little and usually just do a two sizes down and one size down. So, as an example, when I tested my 32kg rep max, (after a general warmup) I took a pair of 24kgs and did 5 reps, rested 5 min, a pair of 28kgs and did 3 reps, rested 5 min, and then tested my rep max with a pair of 32kgs. When testing I almost always rest 5 min between sets.
 

Erik W

Level 4 Valued Member
Sometimes, I would warm up with a lighter bell.

Often, I would pick up the working weight with the intent to do a few singles or doubles. But, then, something would change in my mind after a rep or two and I would just dig in and do the test set. Your results may vary.

It's probably a better idea to follow something like what @John Grahill and @John K suggested.
 
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