all posts post new thread

Kettlebell Kettlebell STRONG (Neupert)

mvikred

Level 5 Valued Member
Certified Instructor
I am very happy that I was able to complete Strong! during this time with all of this change in my life. (Without exaggeration, at times, it felt like Strong! was the only stable thing in my life.) I can rationalize anything. (It is my super power). In the past, I would have used any one of these events to justify pausing my workout routine. I would rationalize the pauses by saying it would be better to continue in the program when I was able to devote 100% of my attention to the program. In the past, these pauses would stretch to months and then I would eventually abandon the program. I would get discouraged with myself, then the pause would extend to years before I would get the motivation to resume training again.
Congrats and good gains to keep the momentum going. I can relate to what you are saying, and this is not specifically for KB Strong, but any program that I pick up. There is minimal cognitive overload. I dont have to decide anything. I just have to decide to start.

Yesterday was one such day. Busy day at work, lots of meetings, and I was drained. I almost decided that I wouldnt workout. But I forced myself to just get in a finish the prescribed KB Strong 7x5 with 2x28s. I ended up having a great workout. Did the KB strong work and also did the Q&D snatches in the end. Walked out feeling like a million bucks. I leave you with this thought

Momentum > Motivation

PS: I would suggest you do KB Strong with 2x28s before switching to 2x32s. I was doing 2x28 Ph2 and had to take a break to prep for SFG1. After SFG1 when I was ready to get back, i thought I was stronger and I could start KB Strong with 2x32s using Ph1. But my body wasn't ready for it. Half way I realized that I had to get back to 2x28s. Now I am back on the 2x28s train and on Day 20. So roughly 40% done. I am enjoying this and my body is recovering well to handle the load progressively.
 

YourArsenal23

Level 2 Valued Member
Just wrapped up KB Strong (phase 1). Before starting KB Strong I tested my C+P with the 24s and I was able to do a solid 5 reps. Today's testing after workout 24, my rep max jumped to 8 reps!

I had a great time with the program, and will be definitely running the other phases in the future. I can see myself running this program or parts of it every year. The slow progression of how the bells slowly get a little lighter each week each workout is great to see. I'm thinking later next year I'll run Slow and Steady with the 24's again because I don't see myself buying heavier bells just yet, unless there's a sale...

My thought process for jumping into Strong was to get my presses stronger. After completing The Wolf with 20s, it definitely exposed how weak my presses are. Figured it wouldn't be a bad idea to run a C+P program to get them stronger, and I'm glad I did. I lost 2 pounds with Strong, but my body definitely changed. Shoulders are a bit broader, forearms bulking up, and my legs got a bit bulkier as well (I did add some Front Squats after the main workout on some days).

I originally wanted to continue on to the Short Course, but I want to get back on track with burning fat/loosing weight. Next week I'm starting Ballistic Beatdown with 20s which will take me through the holidays. Then come the New Year I'm going to run Hector Gutierrez's Double Kettlebell Manifesto. This program is sticking out to be because I can run it with both the 20s & 24s. At some point I do want to run The Giant and King-Sized Killer, but I'm thinking I'll save those for later next year.
 

D.McFarland

Level 6 Valued Member
Ive run through strong 3 times since it was released many years ago, but have not revisited it in many years. After a few cycles of the giant, Reading through this thread convinced me to run through KB strong phase one for the first time in years. I love this program, but always get burned out when it moves into higher reps.

I just finished workout 20 of phase one, with the 36kgs and am looking ahead. My question is has anyone ever run the version laid out in Geoff’s KB strong article on here? Instead of moving to phase 2, I’m thinking of restarting at workout 1 when I finish the cycle, but double the volume of each workout, then another possible restart tripling the original volume, as laid out in the article. Has anyone done this, what were the results?
TLDR-took a month break, and I’m starting phase 2 of the version of strong from the above post (A+A version in KBstrong article) Will report back at end of phase 2.

I finished the last workout of strong almost a month ago (10/25/22 to be exact).The 36kgs went from an ugly 3rm to a strong 6rm. After a few false starts from self Sabotage, thinking I need to change this and that on the program. I have made it to 14 sets of 2 twice in the last month. Then Stupidly decided I’ll add snatches here, or FSQ’s there, rather than sticking to the simple program that’s already been giving me results.

I decided last night to stick to the program and cut it out. I’m starting the version of Strong from my quote above. Phase 2 Workout one (20x1x36kgs) in the tank this morning.

Basically just writing this to keep myself accountable that I won’t change or add anything new. I will keep the plan the plan, and report back here with my results for anyone interested.
 
Last edited:

blad51

Level 7 Valued Member
TLDR-took a month break, and I’m starting the version of strong today. Will report back at end of phase 2.

I finished the last workout of strong almost a month ago (10/25/22 to be exact).The 36kgs went from an ugly 3rm to a strong 6rm. After some false starts from some self Sabotage, thinking I need to change this and that on the program. I have made it to 14 sets of 2 twice in the last month. Then Stupidly decided I’ll add snatches here, or FSQ’s there, rather than sticking to the simple program that’s already been giving me results.

I decided last night to stick to the program and cut it out. I’m starting the version of Strong from my quote above. Phase 2 Workout one (20x1x36kgs) in the tank this morning.

Basically just writing this to keep myself accountable that I won’t change or add anything new. I will keep the plan the plan, and report back here with my results for anyone interested.
You can do it!!

This thread was very important to me when I did Strong with 2x24k bells.

Keep us up to date on your progress!
 

Halfakneecap

Level 6 Valued Member
TLDR-took a month break, and I’m starting phase 2 of the version of strong from the above post (A+A version in KBstrong article) Will report back at end of phase 2.

I finished the last workout of strong almost a month ago (10/25/22 to be exact).The 36kgs went from an ugly 3rm to a strong 6rm. After a few false starts from self Sabotage, thinking I need to change this and that on the program. I have made it to 14 sets of 2 twice in the last month. Then Stupidly decided I’ll add snatches here, or FSQ’s there, rather than sticking to the simple program that’s already been giving me results.

I decided last night to stick to the program and cut it out. I’m starting the version of Strong from my quote above. Phase 2 Workout one (20x1x36kgs) in the tank this morning.

Basically just writing this to keep myself accountable that I won’t change or add anything new. I will keep the plan the plan, and report back here with my results for anyone interested.
I’m on a break from phase 2 now, golfers elbow :(. But it’s gone now, and I have 3 more weeks left of the wolf and then i plan on finishing off at least phase 2.

I’m enjoying doing different lifts now, but like you I want to finish it off.

And I agree, this thread is good for inspiration and accountability!

Keep going!
 

lucasmreis

Level 2 Valued Member
Exactly one year ago my wife gave me my second 50lbs kettlebell as a gift. I bought Strong, but I could not do even one confident clean and press rep.

So I did Strong with double front squat, and after months I got to 10x6 reps. I also did a lot of presses and clean and jerks with two 30lbs kettlebells.

Yesterday I thought about experimenting again with two 50lbs, and I could do it! So today I'm finally - after a full year of training - starting Strong with clean and presses with two 50lbs kettlebells. First session was smooth and felt great :) I'll report back in a few months!
 

blad51

Level 7 Valued Member
Exactly one year ago my wife gave me my second 50lbs kettlebell as a gift. I bought Strong, but I could not do even one confident clean and press rep.

So I did Strong with double front squat, and after months I got to 10x6 reps. I also did a lot of presses and clean and jerks with two 30lbs kettlebells.

Yesterday I thought about experimenting again with two 50lbs, and I could do it! So today I'm finally - after a full year of training - starting Strong with clean and presses with two 50lbs kettlebells. First session was smooth and felt great :) I'll report back in a few months!
Nice work!!

Keep us up to date on your progress.
 

PaulAllen

Level 6 Valued Member
TLDR-took a month break, and I’m starting phase 2 of the version of strong from the above post (A+A version in KBstrong article) Will report back at end of phase 2.

I finished the last workout of strong almost a month ago (10/25/22 to be exact).The 36kgs went from an ugly 3rm to a strong 6rm. After a few false starts from self Sabotage, thinking I need to change this and that on the program. I have made it to 14 sets of 2 twice in the last month. Then Stupidly decided I’ll add snatches here, or FSQ’s there, rather than sticking to the simple program that’s already been giving me results.

I decided last night to stick to the program and cut it out. I’m starting the version of Strong from my quote above. Phase 2 Workout one (20x1x36kgs) in the tank this morning.

Basically just writing this to keep myself accountable that I won’t change or add anything new. I will keep the plan the plan, and report back here with my results for anyone interest
Looking forward to hearing your results.
 

SUOMI-PUKU

Level 6 Valued Member
TLDR-took a month break, and I’m starting phase 2 of the version of strong from the above post (A+A version in KBstrong article) Will report back at end of phase 2.

I finished the last workout of strong almost a month ago (10/25/22 to be exact).The 36kgs went from an ugly 3rm to a strong 6rm. After a few false starts from self Sabotage, thinking I need to change this and that on the program. I have made it to 14 sets of 2 twice in the last month. Then Stupidly decided I’ll add snatches here, or FSQ’s there, rather than sticking to the simple program that’s already been giving me results.

I decided last night to stick to the program and cut it out. I’m starting the version of Strong from my quote above. Phase 2 Workout one (20x1x36kgs) in the tank this morning.

Basically just writing this to keep myself accountable that I won’t change or add anything new. I will keep the plan the plan, and report back here with my results for anyone interested.
Good luck. Just know that the strength you gain here will have at least some carryover to those movements and after this you can always put C+P into “maintenance mode “ and run KSK or something!
 

Geoff Neupert

Level 7 Valued Member
Beast Tamer
Exactly one year ago my wife gave me my second 50lbs kettlebell as a gift. I bought Strong, but I could not do even one confident clean and press rep.

So I did Strong with double front squat, and after months I got to 10x6 reps. I also did a lot of presses and clean and jerks with two 30lbs kettlebells.

Yesterday I thought about experimenting again with two 50lbs, and I could do it! So today I'm finally - after a full year of training - starting Strong with clean and presses with two 50lbs kettlebells. First session was smooth and felt great :) I'll report back in a few months!
Congrats!

And yes, please report back in with your results.

Keep up the great work!
 

Halfakneecap

Level 6 Valued Member
I’m 2 weeks off coming back to Strong to finish phase 2. I’ve learnt my squat sucks compared to my press, so after phase 2 C&P, I think I’ll do Strong with DFSQ.

I’ve started learning the snatch and a little C&J, and while I want to learn both, I’ve realised how damn good C&P is. It’s just bread n butter for strength.
 

Rumsmike

Level 6 Valued Member
I’m 2 weeks off coming back to Strong to finish phase 2. I’ve learnt my squat sucks compared to my press, so after phase 2 C&P, I think I’ll do Strong with DFSQ.

I’ve started learning the snatch and a little C&J, and while I want to learn both, I’ve realised how damn good C&P is. It’s just bread n butter for strength.
One of these days I'd like to run Strong with DFSQ combined with the ONE program using snatches. I feel like that would be a nice combination.
 

Rumsmike

Level 6 Valued Member
Damn! I could see me doing light snatch practice but ONE would kill me after a Strong session haha
Sorry for the confusion... I don't mean after a Strong session. I mean two days of DFSQ and two days of the ONE program as described in the program:

Combining the “STRONG!” program with the “ONE” program:
"do “STRONG!” twice a week – Mondays and Thursdays. And I would do the “One” program twice a week – Tuesdays and Fridays. I would rest on the other 3 days"
 

Halfakneecap

Level 6 Valued Member
Sorry for the confusion... I don't mean after a Strong session. I mean two days of DFSQ and two days of the ONE program as described in the program:

Combining the “STRONG!” program with the “ONE” program:
"do “STRONG!” twice a week – Mondays and Thursdays. And I would do the “One” program twice a week – Tuesdays and Fridays. I would rest on the other 3 days"
Ah of course ! Yeah, that would be very effective I think. I’m doing The Wolf currently and was thinking of doing the wk3day3 on my wed, with Strong on Monday Tuesday.

I need conditioning, I’ve neglected it too long so I have to suck it up haha
 

PaulAllen

Level 6 Valued Member
Just curious if anyone has re-run phase 1 by doubling the volume instead of going to phase 2 (slow and steady) next? I am three weeks out from completing phase 1 and was thinking about doing this. My one concern is if it would be to much volume to soon for me.
I must say that this program continues to deliver for me and I am so glad that I bought it!

Regards Paul
 

blad51

Level 7 Valued Member
Just curious if anyone has re-run phase 1 by doubling the volume instead of going to phase 2 (slow and steady) next? I am three weeks out from completing phase 1 and was thinking about doing this. My one concern is if it would be to much volume to soon for me.
I must say that this program continues to deliver for me and I am so glad that I bought it!

Regards Paul
What is your goal for doing this change to the program?

Why not run the program as written?

Slow and Steady is worth the effort. If you have chosen the correct KBs and are disciplined about your rest periods, you will be very pleased with your results with Slow and Strady.
 
Top Bottom