all posts post new thread

Kettlebell Kettlebell STRONG (Neupert)

Halfakneecap

Level 6 Valued Member
Are you going to use doubles for phase 3?. I can double kb clean but I’ve tried to do double kb swings and they just feel so wrong. I can do 2H 36kg swings no problem but even double 20kg’s just feel wrong/weird.
 

Halfakneecap

Level 6 Valued Member
Unrelated question: Phase 2 authorizes two sessions per week. Is that okay for Phase 1, too? Have I asked this before?
It’s not a lot of volume so 3 is fine. Phase 2, the reps go up so more recovery might be needed. I’m almost up to phase 2 and hand found phase 1 with 3 days a week pretty good. I’ll do 2 days with phase 2 thouhh
 

Erik W

Level 5 Valued Member
It’s not a lot of volume so 3 is fine. Phase 2, the reps go up so more recovery might be needed. I’m almost up to phase 2 and hand found phase 1 with 3 days a week pretty good. I’ll do 2 days with phase 2 thouhh
Yeah, that's a good point. I ran Phase 1, into Phase 2, a couple of times in 2021. But I tweaked my back in the first run, and I stalled out in the second run. I think it got tough enough for me that I forgot how low the volume feels at the beginning.
 

corkoz

Level 2 Valued Member
Certified Instructor
I don't believe so. This has become more of support and info thread on KB Strong similar to the Giant 1.0 thread and ROP support thread which have long resided here. In fact my next post is an update on my progress and a question pertaining to an upcoming workout.
 

Halfakneecap

Level 6 Valued Member
Just done with W22 of phase 1, 10x3. Can’t believe it, triple the volume I started out with. Tough the last few sets, but I get through them all the time. First two reps are kinda easy, it’s the 3rd where I need to focus, but always get the rep in

One last set of 10x2, then the rep max, and then onto phase 2.
 

Geoff Neupert

Level 7 Valued Member
Beast Tamer
Just done with W22 of phase 1, 10x3. Can’t believe it, triple the volume I started out with. Tough the last few sets, but I get through them all the time. First two reps are kinda easy, it’s the 3rd where I need to focus, but always get the rep in

One last set of 10x2, then the rep max, and then onto phase 2.
Great work!

Keep trusting the process.
 

Skroll

Level 1 Valued Member
Just wrapped up phase 1 with double 24s. I started with a tough 4 reps and finished with 7! On another note, I tried my deadlift for fun at the end of my test day, and my 1RM increased 30 lbs even though I haven’t touched a bar in two months! I can’t wait to finish phase 2. This is an amazing program.
 

Halfakneecap

Level 6 Valued Member
Just wrapped up phase 1 with double 24s. I started with a tough 4 reps and finished with 7! On another note, I tried my deadlift for fun at the end of my test day, and my 1RM increased 30 lbs even though I haven’t touched a bar in two months! I can’t wait to finish phase 2. This is an amazing program.
Awesome mate! I absolutely agree. I’m a week or so behind you. 7!!
 

mvikred

Level 5 Valued Member
Certified Instructor
Have to say that I really enjoy this program. I am getting stronger and better conditioned even while loosing about 22 pounds so far using a one meal a day diet. Sets of 5 make the sets of 4 easier than I would have thought possible.
Wow. How are you managing with the one-meal diet? I've only recenly gotten used to 15hr IF. Curious how your mood is during the rest of the day !!!
 

PaulAllen

Level 6 Valued Member
Wow. How are you managing with the one-meal diet? I've only recenly gotten used to 15hr IF. Curious how your mood is during the rest of the day !!!
Not bad, but I did ease into it for about 3 weeks slowly increasing my fasting window. . The other thing that helped me was I also did a 36 hour fast as well and then started my OMAD. Mood and energy wise no problems for me but it can be tough with the family etc. who are not on the diet so I have started to allow myself a couple of cheat days a week where I will do a 16/8 fasting window. Its empowering to know that you dont have to constantly eat.
 

John Grahill

Level 7 Valued Member
I just recently finished. The one meal a day plan while using phase 2? My hat's off to ya sir! I'll bet you had great results!
 

PaulAllen

Level 6 Valued Member
I just recently finished. The one meal a day plan while using phase 2? My hat's off to ya sir! I'll bet you had great results!
Yes John , very happy so far. I did run the Giant series with a single bell but I am loving knowing what just what I need to do in Strong each workout and with using the doubles bells too. The fasting part has been easier than I imagined it to be. I wanted to get down to my college weight and have almost made it.
 
Last edited:

YourArsenal23

Level 1 Valued Member
I've been reading through this thread. Lot's of great info in here. I'm on the last day of The Wolf, one of the (many) things it taught me was that my presses need to get stronger. I've been thinking about giving complexes a rest for a few weeks and get into autregulation space. I reached out Geoff about either going into The Giant or KB Strong and he recommended KB Strong then The Giant.

So looks like in a couple weeks I'll be jumping into KB Strong! Trying to figure out if I should run it with 24's since I can C&P those for 5 solid reps or drop down to 20's.
 

blad51

Level 6 Valued Member
24s all the way! Geoff and your body will thank you after you're done.
Agreed! The program starts off very reasonably in Phase 1. This allows you to build your strength. In Phase 2, the sets/reps become progressively more challenging as each week goes by.

When selecting bells for Strong!, select the bells that you can do for 4-5 reps. For you, your 5 reps with 2x24k bells means those are the bells you should use for Strong!.
 
Top Bottom